18yrs old, 100kg(15stone 10), what to do?

KERPAL

Ive started hitting the gym again about 2 weeks ago after a few months off after a tough rugby season, and noticed ive put on 6 kg since it finished.
Personally id love to stay this weight for next season, but i dont know if dat would be viable. Im not lifting much in the gym atall, can barely bench 80kg now, and i need to get my overall strength up along with my speed, aswell as a decent looking body for summer(dunno if its possible).
I dont look fat or feel fat, but i want to get stronger.
After my first few sessions i was feeling the pain but that seems to have stopped now, im not sure its the protein or the supplement
im on(supercharge) but i dont see it as a good thing necessarily.

Any tips on diet, weights programs,cardio in order to get me down to 96kg and benching 100kg as an ultimate goal????

KERPAL

pleassssssse somebody help me:(

Pen1987

Yeah... run until you lose the fat and lift until you lift 100... diet will help.

gabgab

A decent body at 100kg would be seriouslt impressive by anyones standards I reckon, it depends on what you want to do,

KERPAL

ye as i said ive got alot of puppy fat but dont really look fat, im about 6'3".
I want to build muscle and lose fat at the same time. I find it hard hitting the treadmill without any real purpose, running for 5 minutes just seems so boring. I play a good bit of sport and am fit enough but want to up it a level and develop some proper strength.

aye

Do some heavy compound weight exercises.
Bench Press, barbell row, military press, lat pulldown (or pull ups), Deadlift, squats, shrugs, dips, etc.
try 5 reps by 5 sets for each. try break it into a pulling day and pushing day, doing all them in one session would be fairly taxing.


Building muscle will help with the body fat loss.

Cardio wise do interval training, after the weights.
on a treadmill it could be jog for one minute, sprint 30 secs, jog for one min, sprint 30 secs, etc.

Colm_OReilly

Go on Starting Strength during the off season:
www.startingstrength.net
http://forum.bodybuilding.com/showthread.php?t=998224
http://www.strengthmill.net/forum/forumdisplay.php?f=36

After a couple of weeks start doing some CrossFit metcon stuff - do a search on Rip's forum (3rd link) for cardio to get an example of the types of cardio training he recommends.

Once you stop making linear gains, or feel strong enough, I'd advise you switch to CrossFit - it's an exceptional fit for a sport like rugby.

Colm

KERPAL

cheers guys,

i think ill start with starting strength. what ive been doing up to now is 3 sets of 12,10,8 and **** so i think the heaivier weights less reps shud do better.

also the interval training sounds good, i was told about it ages ago but forgot so thanks for refreshing my memory.

Another q, taking whey protein wont make me fatter will it? i usually half a scoop and a half after a workout and one scoop b4 bed?

Al_Fernz

KERPAL wrote: »

Another q, taking whey protein wont make me fatter will it? i usually half a scoop and a half after a workout and one scoop b4 bed?

If you're training and eating correctly it shouldn't. In fact it would probably help you to shed some bodyfat because:

1. It will help you recover better so you can train harder the next time.
2. It will provide your body with the nutrients needed to build muscle. The more muscle you have the more kcals you're going use.

KERPAL

im also on Supercharge, a supplement to give a bit of pump more than anything http://www.bodybuilding.com/store/lab/super.html, ive been taking it for a week or so now and altho initially i got a class pump and was like a mad man, its not as bad now but im still doin a bit of work.
have i just got used to it or is it not working???

its my first supplement that isnt protein, some ppl hav said i shud go off it for a while but im not so sure