Looking to lose fat, gain muscle etc.

cournioni

I'm looking to get started on losing fat and start gaining muscle and I am just looking for advice on getting started on something fitness wise.

Firstly, I'll give you a few details about myself, I am 20 going on 21. I am 6'6 in height and my current weight is roughly 16 stone (100 kg precisely). I am not sure of what the precise weight is for a guy of my height but I reckon there is a few pounds there that shouldn't be there. There is some fat to be burned.

I am not a member of a gym, to be honest I've never really even set foot in a gym for more than a second. I do however play football for roughly 10 months in the year, which has recently gone into its break until the end of January when we start training again. We train two to three nights a week doing all sorts. Mainly fitness exercises from February until May ie. running, running and running, and plenty of sit ups, squats, push ups etc.

I don't see myself changing when I do this, I don't lose any fat and it doesn't seem to build my muscle.

My diet is pretty terrible I must admit, sometimes even embarrassing. It consists of:

No breakfast, bacon and sausage in a roll and lucozade sport at 11.15. Nothing at lunch. And normally potatoes, chicken and veg at 6pm when I get home. There may be some snacks after this depending on the night like crisps. The biggest problem of them all is that I don't drink water. I don't know why, I just don't like it. This is a daily routine for me during the week.

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I am looking to totally change my lifestyle over the next month before training starts up again. Basically what I am looking for is advice on the following:

Losing the fat - The exercise and diets involved.

What to do when/if I have eliminated the fat to prepare me to build up my muscle - what clubs/gyms etc should I join?

Building up the biceps, abs, six pack etc. - what exercises to do, the diets involved etc.

How long it will take? What to aim for etc.

Anything else you would like to add is welcome

I am basically looking to build up my body as much as I can and get rid of the fat that is there at the moment. Any advice is very welcome. Hopefully this thread will help out some people in the same position as myself.

Many thanks,

PORNAPZ.

ronbyrne2005

PORNAPSTER wrote:

I'm looking to get started on losing fat and start gaining muscle and I am just looking for advice on getting started on something fitness wise.

Firstly, I'll give you a few details about myself, I am 20 going on 21. I am 6'6 in height and my current weight is roughly 16 stone (100 kg precisely). I am not sure of what the precise weight is for a guy of my height but I reckon there is a few pounds there that shouldn't be there. There is some fat to be burned.

I am not a member of a gym, to be honest I've never really even set foot in a gym for more than a second. I do however play football for roughly 10 months in the year, which has recently gone into its break until the end of January when we start training again. We train two to three nights a week doing all sorts. Mainly fitness exercises from February until May ie. running, running and running, and plenty of sit ups, squats, push ups etc.

I don't see myself changing when I do this, I don't lose any fat and it doesn't seem to build my muscle.

My diet is pretty terrible I must admit, sometimes even embarrassing. It consists of:

No breakfast, bacon and sausage in a roll and lucozade sport at 11.15. Nothing at lunch. And normally potatoes, chicken and veg at 6pm when I get home. There may be some snacks after this depending on the night like crisps. The biggest problem of them all is that I don't drink water. I don't know why, I just don't like it. This is a daily routine for me during the week.

---

I am looking to totally change my lifestyle over the next month before training starts up again. Basically what I am looking for is advice on the following:

Losing the fat - The exercise and diets involved.

What to do when/if I have eliminated the fat to prepare me to build up my muscle - what clubs/gyms etc should I join?

Building up the biceps, abs, six pack etc. - what exercises to do, the diets involved etc.

How long it will take? What to aim for etc.

Anything else you would like to add is welcome

I am basically looking to build up my body as much as I can and get rid of the fat that is there at the moment. Any advice is very welcome. Hopefully this thread will help out some people in the same position as myself.

Many thanks,

PORNAPZ.

diet diet diet
diet is most important thing when trying to achieve low fat muscular/lean body.
cut back on breakfat rolls crisps and anything high in saturated fat.
if your doing a good bit of training 10 months a years 2-3 times a week and a match then you probably have a bit of muscle but the bodyfat is covering it up.
as for diet consume enough healthy fats(30%) complex carbs(40%) and protein(30%)
if you wanna gain muscle you need to consume and excess of calories so dont go starving yourself if you wanna gain muscle.
just start eating healthier and start lifting heavy weights-do each bodypart only once a week with heavy weights)
if you gain muscle it may impact on your ability to play football,you mightnt be as fast or have as much stamina but if you lose the fat you have now and replace it with equivavlent weight in muscle you should have better performance.
increased muscle also helps you burn more calories and you will find it easier to keep fat off when you have extra muscle.
you may find it hard to add muscle if you are running a lot and doing other training like push ups etc.when you go football training just run,do the heavy weights on a different day so that you have a rest/recovery period before you run/play a match again.if you play a match on a sunday then do heavy weights for upperbody on a tuesday and rest on wednesday.

100gSoma

Hey Pornapster,
nice detailed post. first off, I never knew about dimebags murder, so ended up looking that up on wiki.. http://en.wikipedia.org/wiki/Dimebag_Darrell#Abbott.27s_murder
Wow. some story.

Regarding the current post. I couldn;t agree with Ron more. Diet diet diet all the way. It sounds that you already are probably doing more training than 90% of Irish people out there. All you gotta do is work on the diet.
Oce of the most important things is breakfast. I think if you cut out the sausage and bacon roll and 11.15, and instead have a bowl of museli at 9am you would see results in 1 month! you'll feel a hell of alot better after 1 week of this. Seriously. I wouldn;t eat a breakfast roll more than once a week. Bit too greasy. the museli is a great man for the job. Sure it tastes like horse feed, but you can get nice museli now with fruit in it which is not so bad. Also, have some brown bread and an apple for breakfast.
Maybe have a brown sandwich then for lunch, and veg and potatoes and meat is fine in the evenings. try not to eat junk late. ie: after 9pm.

Might be better to lose some weight before you start lifting to build muscle. Im not sure if you can have a diet to lose weight, and a diet to build muscle at the same time? But I suppose plenty of lean chicken and other lean meats for muscle building. You could have a protein shake too if your lifting heavy, it wil help with muscle repair and growth.

Anyways, I think your in good shape as you already have the routine of training in your lifestyle, all you gotta do i replace the breakkie roll with a 9am museli, brown bread, fruit breakfast. you'll be amazed. seriously.

best of luck man

Dragan

The first two post pretty much just some everything up. For good diet info just try and keep to roughly a 40,4020 percent split between proteins, carbs and healthy fats.

Weights wise, a direct body building workout would maybe not be the best for you. I would suggest some more dynamic work, like explosive Olympic lifts, like cleans, snatch etc and things like explosive bench in the smith machine and jump squats.

Obviously all these are fairly advanced and i would suggest a few months of standard training before you go near, also, try and find a good instructional of if you can, a decent trainer.

I would emphasis explosive power over mass as the main benefit to you.

I would also suggest you do 100 and 200m sprints, as this will prove to be very beneficial to not only any fat loss you may require, but obviously your pace in football as well.

cournioni

Thanks for the advice Ron, Soma and Dragan. I will definately try out the diet. It is something that I feel that I have to do, so I'll make it a New Years resolution.

I'll do the diet first and see how things go, and I will post in this thread to let you know how I get on. There is no point in going straight into weights until this fat is burned/lost. We do alot of 300m sprints when training in February-March so that shouldn't be a problem Dragan.

Thanks again lads.