Advice Please,,, Loose Weight & Build Muscle

ttilting

Hi All .....

I have a break from the rat race and started going to the gym 3 weeks ago...

I was very over weight and had a really bad diet (stress etc!).

I like extremes! (i know Its the worst way to loose wight!) and for the last 3 weeks I have cut out almost all carbs (ex couple of nights on the beer and one take away)

have been having
Bacon & eggs for breakfast
chicken & cheese for lunch
and steak or lamb for dinner

(also drinking large amounts of coke ZERO)

I have done a minimum of 1hr cardio a day consisting of
20 mins treadmill -
20 mins bike -
20 mins cross trainer -
Keepeing my heart rate at between 145-169 (treadmill often pushes it to 167)

I have also been swimming intermittently, (20 minute sessions of low intensity breast stroke)

In the last week and a half I have started to List weights . . .

Working on the usuals - Pecs, Arms, thighs, calfs & abs.

i'm sure I have broken millions of rules! ... i've essentially gone from couch potato to daily gym goer in a very short time

I am late 20's , 5.8'' & have gone from just over 16.5 stone to just over 15 stone in this short time (3 weeks) ,,,, and have had fairly decent muscle development......


My goal is to get to 13.5 stone by the 19th of may with a toned body .

I am not normal in that I have always had quickly fluctuating wight.....

I love meat and have a fairly restrictive diet, , , ,, i'm an all or nothing person but am in ALL ! mode at the moment! ((even though i knoe this is not the best way to get fit!))

My questions are i suppose this..........

If i keep this up do you think i'll achieve my goal ?

Am I doing any serious damage?

Should i increase fat intake on the days I do weights? .......

I dont think i am in what people call KETOSIS .... should I try to gt into this ??? and Is It still ok to doing 60 mins cardio a day on this? . . . Is it ok to still drink coke ZERO in ketosis?? I cant give that up!

((note - I really want to stay away from carbs! ) )


Please not I am not mental! . . . . Just want to get fit/ loose weight fast, so that when i get stressed again i will psychologically try to ''defend'' my body shape... instead of going back into couch potato mode.


Any help and advice about how to achieve my goals safely ((over the comming weeks)) will be much appreciated.

kind regards

rccaulfield

Most people who do the restrict carbs thing throw the weight back on cos as soon as you eat them body stores them cos it thinks its being starved- i'll leave the ketosis thing(i dont agree with at all) to someone whos been down that road!
My advice eat a balanced diet with lean protein, starchy carbs fibrous carbs and good fats in each meal(6 a day).

BossArky

ttilting wrote: »

....for the last 3 weeks I have cut out almost all carbs (ex couple of nights on the beer and one take away)

If you are going to go "all out" as you say then do it properly and ditch the booze and take-aways. By keeping them in there you are contradicting yourself and slowing progress.

What would a typical "night on the beer" entail? 6 pints and 2 flagons of cider ...or just 1 pint?

ttilting wrote: »

(also drinking large amounts of coke ZERO)

Ditch the coke zero. Drink water.

ttilting wrote: »

In the last week and a half I have started to List weights . . .

Working on the usuals - Pecs, Arms, thighs, calfs & abs.

Machines or free weights? What exactly are you doing for each of the above? Squat, deadlift, military press, bench press, rows, pull ups? Hope so... and not just moving from random machine to random machine.

ttilting

BossArky wrote: »

If you are going to go "all out" as you say then do it properly and ditch the booze and take-aways. By keeping them in there you are contradicting yourself and slowing progress.

yea the booz & take away was an unavoidable occasion .... my next drink will be the in mid may. ....

BossArky wrote: »

What would a typical "night on the beer" entail? 6 pints and 2 flagons of cider ...or just 1 pint?

. . well it was 6 bottles of millar and a pizza,, but again no mor until mid may.

BossArky wrote: »

Ditch the coke zero. Drink water.

Ok but can you confirm why? . . . No carbs, no fat, no protein, no calories (very small trace) ..... I know its full of chemicals but it has been a great substitute for my fizzy drinks addiction! ..... . . i can move on to fizzy water but would prefer not to unless i have to.

BossArky wrote: »

Machines or free weights? What exactly are you doing for each of the above? Squat, deadlift, military press, bench press, rows, pull ups? Hope so... and not just moving from random machine to random machine.

[/QUOTE]
Dont know the names of most things I do...

Pecs, - bench press - 3 sets of 20, increasing intensity on each set it possible. (maz 17'5 on each side at the moment)

Arms - im sure there is a name for this but i sit with a dumb bell in each hand and lift.... 3x10 (each arm) to my max resistance- for triceps i use a machine where i ''pull down'' 3x10 ,,, increasing weights to max resistance i can handle.

thighs - use the same place as the bench press (sorry don't know terminology!) and squat with weight on my shoulder (max 20 kg at moment on each side) 3x10

calfs - same as above but a little heavier and i stand on a step and lift heels 3x10

abs - 300 crunches every day + 3 x 20 on an ab machine in the gym (don't know name of machine, but you raise your knees up and bring shoulders down,,, very low resistance.

Again my main goal is weight loss (but i am enjoying feeling the burn! as they say! ... its nearly addictive!) . . . .

All help appreciated... sorry for my lack of correct terminology.