Seconds out... Round 2

DamienH

Hey,
Okay so a while back I started going to the gym ( january to be precise ) then about late february I had to change jobs and basically floated between jobs for about a month. I was working lots of strange hours so I had to cancel the gym because I wasn't getting sue out of it at all. Finally got a job i'm comfortable with ( thank you Amazon ) so I'm back now for a second shot.
I'm about 6ft 1 and last time I checked ( february ) I had a BMI of about 33% and weighed about 17st.
Right I'll put my diet out there first. Breakfast is pretty much porridge with a spoon of sugar or honey. I have that in work at half nine. Then at half twelve either a Salad ( chicken, coleslaw, lettuce and cheese ) or 2 Tuna Sandwiches ( with a bit of mayo + onion ) and about 2 pieces of fruit, a banana and an apple. Then I have a break at half four. Normally I try to eat fruit but sometimes I have a twirl aswell, something with a bit of chocolate anyways.
Then dindins at about seven. I still live at home so it's normally your basic potatoes, carrots and chicken affair. Can be pasta, maybe a pita stuffed with tuna and a few chips. something like that.
That's about it for me on the food front anyways with maybe a few exceptions. As far as drink goes I used to drink a fair bit but TBH I going throught a bit of a drink ( among other things ) hiatus/break. Maybe 6 pints every 2 weeks...
Ok so now for the fun bit . I'm after getting an excercise bike in argos because I'm working till like 9 so I can't get to any gyms anymore. Got a set of dumbells aswell. 6 days out of 7 I'm looking to do about an hour of cardio on the bike. Normally I'd get about 15-20 miles at a pretty high setting i.e. it dosen't kill me but it definitely tires me out. Then I do some weights. maybe 4 out of 7 days. TBH I don't really know what I'm doing here. I've got a few excercises but they are basic out. I don't know any of the names but I'll try to describe them. Firstly I do 6 sets of bout 10 ( weight 10KG ) on each arm were I have the weight by my side and then lift bringing them next to my chin. I know that these work the biceps.
Then for my triceps, I put the weight behind my head and bring it up to above my head. Do the same here 6sets of 10 with each arm. Now these particular ones are pretty tough TBH but I can do them alright.
Now after this I do 6 sets of 20 again using 4.5KG. I have to do 20 because this is the number I struggle at. I understand that I should have more weight on there but I just don't ahve the weights. I place the weight at my side and raise it out to my side so that my arm is at full stretch and the weight is level with ym shoulder. Now these are tough but I get them done alright.
And at this point I'm pretty much stumped. I know of squats, I've seen them being done but I don't know the correct technique. I fully realise that this weights "programme," ( I know it's far from a programme ) is well below what is required but I just don't know enough about my anatomy to know what works where.
So i'm asking fitness nicely to help me to try and get rid of my demons once are for all now. I'm willing to do what it takes thats no problem. Ohh ya and this is officially the longest thread I have ever written ever Thanks a lot guys ye seriously know your stuff on this board.

Transform

be nice guys that one is juicy and ripe for help

vorbis

given a BMI of 33%, you're gonna need to focus on the cardio. You don't seem to be overeating so your metabolism must be fairly dead. 6 days a week of cardio is excessive though.

Aim for 3 days a week CONSISTENTLY (the most evil word in fitness). You don't need to knacker yourself on the bike. For my age (I'm 24) I just need to keep my heart rate at about 140 and I'll be burning fat. Going higher is for improving cardiovascular endurance. Start at half an hour per session.

Regards diet, it seems ok. To further increase your metabolism, the recommended advice is to eat smaller portions more frequently. Aim for having 5 small meals per day.

DamienH

Transform wrote:

be nice guys that one is juicy and ripe for help

hehe don't I know it

DamienH

Okay i've decided to make a little plan of what I eat, calory intake and all that and to write down excercise per day. It helps because at least then you can see what's actually doing you no good at all. Started doing the same for excercise aswell

Reyman

I've read post three times and I still haven't any idea what you're trying to achieve? I.E. lose weight, get strong, get big, get fit or just tone up?

I think it might be a good idea if you read some of the stickies to start with and then maybe pick up a basic book on weight lifting to get an understanding of the whole fitness game.

As it is your post is just all over the place - impossible to advise!

DamienH

yah sorry about that. i was writing it in between being called away for work so I never was really able to fully concentrate on it. In a nutshell I'm trying to lose weight

Reyman

Have a look at the general stickies and then do a search under losing weight. There's been lots of posts on this subject in the last while.

Then post if you've any queries!

justsomebloke

ye there are losts of post about losing weight so check them out and then if you have any further questions post them up.

In relation to doing exercises http://www.exrx.net/Lists/WtMale.html pick a bodypart see if they have dumbell exercise (that said try and keep it mostly to compound movements so things like bench press, dead lifts, squats, thrusters, Dips, chin ups to name a few) read up about how to do them properly keeping good form and off you go. Oh and get your ass into argos and get more weights if what you haven't isn't enough you need more, that or you won't see the results you want