advice please

k974

Hi Lads,

I've read through loads of posts here, unfortuantley my grasp of the concept of diets protein carbs etc etc isnt the best, basically i used to go to the gym regualry i know hoe to do most of the basic free weight excerises freinds have shown me how in the past but have stopped for the past 12 months, when i was going tho to be honest i was just doing a bit of everything with no plan or program really and feel i was waisting my time really i made some gains got the weight down to 82kg and felt good but didnt get what i should have out of going to the gym 4/5times a week.

My main fault i felt was going in and doing what every excersie/weight i took a notion to that particular day and some days trying to fit everything in thus been in the gym for 2 hours and getting sick of it

for the last 12 months i've been living the life of a backpacker in australia altough i'm living here full time basically drinking like a fish etc, eating very poorly for the last 2 months due to work and living arrangements. I've been reasonably fortunate i havent turned into a complete heap despite my best efforts!! but have put on about 7-10kg mainly due to living arrangemtn recnetly where i was workign 6am -8pm and had no where to cook staying in motel and was eating kfc etc so lucky really it was only 7kg i put on not more. i'm 6' 2" and 92kg now and would be of average build.

basically i want to loose the 6 or 7kg and then concentrate putting on muscle. i've read thru all the things here and read a few books but to be honest its hard enough to get my head around, could anybody give me a few basic tips.

i'm going back to ireland in 6 months first time in 2 1/2 years and i want to go back feeling and looking healthy.

sorry for covering topics i know have already been done thanks for any help

what should i be doing to firstly loose the 8 or9kg and then put on weight in muscle nothing hecitc but just enough to feel look and be healthy and strong

i really want to go in for an hour after work have a plan do what i have to do and get out i dont want to be hanging around for 2 hours plus like i have done wasting my time and thus getting sick of going to the gym.

i'm generally eating the following now that i've finished up that job where we were in the motel and am back home

5.30am bowl of cereal
9am brown bread sandwhich lettuce ham beetroot cheese
12 am brown bread sandwhich lettuce ham beetroot cheese
finish work at 4.30pm/5pm straight to gym

dinner 7pm spud/pasta/rice, meat/chicken, 4 vegs 1 corn on cob

have fruit as snack during the day


weekends drink saturday and sunday nights have a kebab on way home saturday. often have a steak on a night out on either saturday or sunday as well

dont eat mcdonalds kfc etc very very rarley have bag of crisps or cna of coke once a week at very most.

i know the drinking and eating out not great for you on weekends but i dont want to give it up really i work 60+plus hours and like my few pints on saturday and sunday nights. dont drink at all other than that

i work 60+ plus hours a week so i would like to go 4 evenings only in the week tues thurs sat sun

the whole thing has me confused the more i read the more i'm getting confused to be honest. some people say one thing about diet others say the other thing

basically if someone here had the time to spare and knoweldge it'd be great if they could right a rough guide what to eat and what sort of program to be using in the gym


i dont have the time or dedication to get into it, but i would like to eat healthy and make the most of the 1- 1 1/2 hour i have to spare 4 evenings a week.
thanks again for any help you may give me

Sonderval

5.30am bowl of cereal
9am brown bread sandwhich lettuce ham beetroot cheese
12 am brown bread sandwhich lettuce ham beetroot cheese
finish work at 4.30pm/5pm straight to gym

dinner 7pm spud/pasta/rice, meat/chicken, 4 vegs 1 corn on cob

have fruit as snack during the day

Doesn't look too bad, although you do seem to be eating a bit too much bread. That, and you dont seem to be fueling your 5 P.M. gym session - the last time you eat, barring that fruit snack, was at 12 which is too long between meals. Personally, I have 5-6 meals a day to make sure that I don't go too long between meals and I have found it great for weight loss (it is a bit counter intuitive). I'd also look at improving your protein intake a bit - maybe add a few hard boiled eggs for breakfast or such.

You probably know this already, but cardio is king for weight loss If your going to be building muscle and losing weight, the best solution is to read up on HIIT training (e.g., 30 second all out sprints, 30 second jog, repeated for 10-15 mins). This will help you reduce fat while not catabolising your muscles gains.

As for what you should do at the gym, you should only be focusing on 1-2 muscle groups per session ideally (biceps & chest for one session, triceps & shoulders for the next, upper & lower back, legs, etc). Your gym sessions should not be longer then 40 minutes - a good session is exhausting enough without having to deal with the mental issues of sticking in a gym for 2 hours

Heres an example of what I currently do on a Chest & Tricep day:

3 x Smith machine Bench Press (6 reps)
3 x Dumbell Incline Bench Press (6-8 reps)
3 x Dumbell Pec. Flye (8 reps)

3 x Skullcrushers
3 x Dips
3 x Cable pushdown

This whole routine takes me about 30 minutes to complete, so I don't feel like I'm slogging away in the gym all evening. Every few weeks I mix up the excersizes, and I am still seeing gains.

But anyways, I'm ranting - I'm sure more capable folks will chime in with advice

k974

thanks.

basically i'm going on an empty stomach by not eating since 12/12.30 i normally get to the gym at 5/5.30 however if i went home had my dinner and then went it may be better but the problem is it closes at 8pm so it doesnt really give me enough time to go home cook dinner eat it and leave it digest for 30min.


normally have my dinner at around 7.30/8pm and am in bed anywhere from 9pm to 10.30pm

its probably not the best way of doing things the way i am at the moment i'd imagine????