Should I be losing weight

Vain

Joined the gym over 3 months ago i try to go 5days a week, my starting weight was 76.4 kg and my current weight is 73.8kg im 5'7". My short term goal is to lose my gut and tone up. Long term goal is to build muscle. Just want to know is it right i should be losing weight before i start to gain muscle? After 3 months im fairly happy i seem to be losing the gut and toning up.

His what iv been at recently http://www.boards.ie/vbulletin/showthread.php?t=2055545412

Any advice?

FunkZ

First thing from looking at you log I think you should 1: pick four compound exercises and stick with them and 2: do your cardio after you lift weights.

Secon, on the weight lose it's possible you might have gained a bit of muscle and lost a lot fat. It really comes down to your diet and whether you eating a surplus or deficit of calories. Check that out and get it in line with your goal. And pick one goal and stick with it. Either completely focus on getting rid of your gut, or else focus on gaining muscle.

Well that's me done, I'm off for a run :P

floggg

I second the above.

Read through the stickies on the diet front. You can't out-train a bad diet is the common advice here. Once that is in order, you should see results quicker.

On the workout front, the program you're own seems to be a standard "here's one i made earlier" gym programme, which are generally a bit pants. First off, you should do weights first, then cardio, not the other way round. I would even suggest splitting them onto seperate days - personally i found that 3 days on weights, 3 days jogging and one rest day worked well for me.

Compound lifts are the way foward - Barbell squats, deadlifts, bench, standing press, pull ups/chin ups, dips (although you may need to do assisted chins/pull-ups and dips starting out).

Vain

floggg wrote: »

I second the above.

Read through the stickies on the diet front. You can't out-train a bad diet is the common advice here. Once that is in order, you should see results quicker.

On the workout front, the program you're own seems to be a standard "here's one i made earlier" gym programme, which are generally a bit pants. First off, you should do weights first, then cardio, not the other way round. I would even suggest splitting them onto seperate days - personally i found that 3 days on weights, 3 days jogging and one rest day worked well for me.

Compound lifts are the way foward - Barbell squats, deadlifts, bench, standing press, pull ups/chin ups, dips (although you may need to do assisted chins/pull-ups and dips starting out).

Whats the reason for doing cardio after weights?

floggg

Vain wrote: »

Whats the reason for doing cardio after weights?

well, without going into (or fully understanding) the science bits, basically, when you do cardio first, you wear out you're body and use up you're energy reserves (glycogen stored in the muscles). you need this stored energy when lifting weights, both to be able to lift heavy weights at suficient reps to stimulate growth, and also to facilitate the breakdown and repair of the muscles.

However, weight lifting doesn't wear you out to the same extent as a proper cardio workout, and so by doing it first, you should still have sufficient energy to do a good cardio workout. More importantly, cardio can still be done efficiently and effectively at this stage, and you're bodies ability to burn energy and use up fat reserves will not be unduly compromised.

Vain

floggg wrote: »

well, without going into (or fully understanding) the science bits, basically, when you do cardio first, you wear out you're body and use up you're energy reserves (glycogen stored in the muscles). you need this stored energy when lifting weights, both to be able to lift heavy weights at suficient reps to stimulate growth, and also to facilitate the breakdown and repair of the muscles.

However, weight lifting doesn't wear you out to the same extent as a proper cardio workout, and so by doing it first, you should still have sufficient energy to do a good cardio workout. More importantly, cardio can still be done efficiently and effectively at this stage, and you're bodies ability to burn energy and use up fat reserves will not be unduly compromised.

Cheers. Will hopefully make a new work out over the next few days. Should I still warm up before doing weights something like 5mins rowing? Just out of interest how long does your weight routine take?

rubadub

Yep as above weights before cardio, or even do them on separate days altogether. The more energy & strength you have the more you can tax the muscle, and the more it stimulates growth of new muscle.

There is no need to lose fat before doing weights. None at all, makes no sense.

If you are overweight then some of that extra weight is already muscle, by lifting on a caloire deficit you might make some small muscle gains starting out. But even if building no new muscle you will retain what you have already. Otherwise just going on a caloire deficit should see you lose some muscle along with fat, which will lower your metabolism. If you are overweight you need more muscle to haul around the weight, if you get thinner you need less so it would naturally reduce. So by continuing to do weights you sort of trick the body into thinking it still needs big muscles and you will not lose what you have.

floggg

Yes, you should definitely do a 5 min warm up. A brisk walk on the threadmill, easy spin on the bike or a gentle enough row - just to get the blood pumping, but not enough to wear you out.

Personally, my work-out takes about 45 mins to an hours, although i am just doing weights and maybe some core work. i keep my cardio for other days. previously, it used to take up to an hour and a half if i was doing weights, core and some cardio after, but i think i might have been phaffing around a bit too much.

That said, i would always prefer to give each exercise socks at a challenging weight and take longer breaks, then to use lighter weights and be able to breeze through it quickly.

Vain

rubadub wrote: »

There is no need to lose fat before doing weights. None at all, makes no sense.

So me losing 3kg weight since i started the gym is a bad start? What happens when lets say a person like me who has a bit of a stomach starts doing weights and doesnt lose weight, gains weight by gaining muscle. What happens to the bit of a stomach?

Vain

floggg wrote: »

Yes, you should definitely do a 5 min warm up. A brisk walk on the threadmill, easy spin on the bike or a gentle enough row - just to get the blood pumping, but not enough to wear you out.

Personally, my work-out takes about 45 mins to an hours, although i am just doing weights and maybe some core work. i keep my cardio for other days. previously, it used to take up to an hour and a half if i was doing weights, core and some cardio after, but i think i might have been phaffing around a bit too much.

That said, i would always prefer to give each exercise socks at a challenging weight and take longer breaks, then to use lighter weights and be able to breeze through it quickly.

Cheers. My gym isnt the greatest they have no squat rack and only up to 20kg dumbbells, im already up to 16kg on one or two things. Might have to look into finding a new gym.

floggg

Vain wrote: »

Cheers. My gym isnt the greatest they have no squat rack and only up to 20kg dumbbells, im already up to 16kg on one or two things. Might have to look into finding a new gym.

Might be an idea alright.

To answer the above question, while 3kg isn't brilliant, isn't not bad either. Its progress, and if you keep up the work, you'll see a lot more.

Not sure what you mean by not losing weight but gains it through muscle? You might want to rephrase. But it is very possible to drop body fat without losing weight on the scales. The two are not equal. Rubadub often tells people he hasn't lost any weight on the scales, but dropped his bodyfat a lot, replacing it with muscle.

So, it is probable that you may have lost more bodyfat than 3kg but added a small bit more muscle o n to replace it (but probably not 3kg). The best guide is the mirror and your clothes. Do they fit better? If yes, then you're on track.

As i side before though, if you feel you haven't made enough progress, diet is more than likley the problem.

rubadub

Vain wrote: »

So me losing 3kg weight since i started the gym is a bad start?

No, its a good start. 3kg in 3months is 7lb in ~12 weeks. That is a good slow weight loss, slower it comes off the less likely it is to go back on IME. I just looked at your link and you are lifting so have likely lost no muscle, could have gained.

floggg wrote: »

Rubadub often tells people he hasn't lost any weight on the scales, but dropped his bodyfat a lot, replacing it with muscle.

Yes, I was around 12stone for over a year losing fat and gaining muscle at the same slow rate. Now I am about 12 3/4stone. It is hard to track the fat loss when wieght is the same, but my leather belt had to have loads of new holes put in it, at one stage I had to hack a big bit off the belt which was very satisfying!

Vain wrote: »

What happens when lets say a person like me who has a bit of a stomach starts doing weights and doesnt lose weight, gains weight by gaining muscle. What happens to the bit of a stomach?

I got to 12 stone and remained there for over a year. Now as I replaced fat with muscle weight my metabolism increased, it takes more calories/energy to just maintain muscle mass than fat. So a muscular 15stone man needs more energy than a fat 15stone man. So you can get away with eating more than you would if fat. Therefore most find it easier to attain a calorie deficit while muscular. That in turn should lead to easier fat loss.

I would change your weight training a bit, check out www.stronglifts.com and www.exrx.net
I would do squats, deadlifts, standing military press, pushups, dips, chinups, pullups. All with free weights, no machines.

Vain

floggg wrote: »

Might be an idea alright.

To answer the above question, while 3kg isn't brilliant, isn't not bad either. Its progress, and if you keep up the work, you'll see a lot more.

Not sure what you mean by not losing weight but gains it through muscle? You might want to rephrase. But it is very possible to drop body fat without losing weight on the scales. The two are not equal. Rubadub often tells people he hasn't lost any weight on the scales, but dropped his bodyfat a lot, replacing it with muscle.

So, it is probable that you may have lost more bodyfat than 3kg but added a small bit more muscle o n to replace it (but probably not 3kg). The best guide is the mirror and your clothes. Do they fit better? If yes, then you're on track.

As i side before though, if you feel you haven't made enough progress, diet is more than likley the problem.

My clothes fit alot better well i look alot more toned in a tight t shirt. My pants are starting to get a bit lose alright, so it must be from my stomach im losing the weight.

Vain

rubadub wrote: »

No, its a good start. 3kg in 3months is 7lb in ~12 weeks. That is a good slow weight loss, slower it comes off the less likely it is to go back on IME. I just looked at your link and you are lifting so have likely lost no muscle, could have gained.



Yes, I was around 12stone for over a year losing fat and gaining muscle at the same slow rate. Now I am about 12 3/4stone. It is hard to track the fat loss when wieght is the same, but my leather belt had to have loads of new holes put in it, at one stage I had to hack a big bit off the belt which was very satisfying!


I got to 12 stone and remained there for over a year. Now as I replaced fat with muscle weight my metabolism increased, it takes more calories/energy to just maintain muscle mass than fat. So a muscular 15stone man needs more energy than a fat 15stone man. So you can get away with eating more than you would if fat. Therefore most find it easier to attain a calorie deficit while muscular. That in turn should lead to easier fat loss.

I would change your weight training a bit, check out www.stronglifts.com and www.exrx.net
I would do squats, deadlifts, standing military press, pushups, dips, chinups, pullups. All with free weights, no machines.

Cheers for the sound advice, i will look into the work outs you said, that said my gym is very basic no squat rack, pull up bar, all they have is free weights up to 20kg and a few non free weight machines. So will have to look into changing gym in 3months and just do the best with what they have.

James Mcfadden

Vain wrote: »

Cheers for the sound advice, i will look into the work outs you said, that said my gym is very basic no squat rack, pull up bar, all they have is free weights up to 20kg and a few non free weight machines. So will have to look into changing gym in 3months and just do the best with what they have.

If your in a rush to tone up and lose weight try circuit training. Id also look into your cadio routine I dont think your really doing enough to be honest. Try things like circuit training yoga etc. I disagree with 5 times a week work out to be honest. If your doing it right 3 times should be more than enough with a class in the above suggestions like circuit or yoga etcmixed in. Id also disagree with doing weights before cardio. Some of the so called experts in here arent taking into account that your a beginner. Yeah do weights one day and cardio the next is good but not great for a beginner and you could be doing yourself more damage. Also some of those websites are great but only if your a seasoned pro.

My advice is get advice from your gym intructor get a plan made out and mix it up with othe activities like cycling walking and swimming you will see youself tone up no time.

rubadub

James Mcfadden wrote: »

I disagree with 5 times a week work out to be honest.

Forgot about that, I would be doing 3 full body weight workouts, with at least a 1 day break between them and 2 days of cardio.

James Mcfadden wrote: »

Id also disagree with doing weights before cardio.

So what are the advantages of doing cardio before the weights?

James Mcfadden wrote: »

Also some of those websites are great but only if your a seasoned pro.

Those websites have lots of info for beginners, in fact I expect seasoned pros would know everything said on them already and would be looking for sites with more advanced split routines.

my gym is very basic no squat rack, pull up bar

I would stick to lunges at such low weights. My bedroom sounds better equiped!

James Mcfadden

rubadub wrote: »

Forgot about that, I would be doing 3 full body weight workouts, with at least a 1 day break between them and 2 days of cardio.


Yeah you would but his may not suit this guy as he seems to be a beginner. Trying to do to much to soon wouldnt be good for him causing injury.

So what are the advantages of doing cardio before the weights?


The advantages are that its warming your body up up casuing less injury! Jesus thats basic stuff there.

Those websites have lots of info for beginners, in fact I expect seasoned pros would know everything said on them already and would be looking for sites with more advanced split routines.




I would stick to lunges at such low weights. My bedroom sounds better equiped!

To be honest ive read a few of your posts and some the posts arent great advice for beginners. I know you mean well like a lot of the guys in here do but some of the advice stinks. Anywho back on topic.

corkcomp

my 2 cents ...

I can lift heavier weights and do on average two extra reps if I do weights after a 30 min moderate cardio session ... I find I am fully awake and rearing to go after that ...

I have to agree that a lot of the advice may not be relevant to a beginner - especially the glycogen depletion bit .. There is no way MOST people will have depeleted their glycogen stores - either following a weights session or (non hiit) cardio session. ....

blackgold>>

Vain wrote: »

Joined the gym over 3 months ago i try to go 5days a week, my starting weight was 76.4 kg and my current weight is 73.8kg im 5'7". My short term goal is to lose my gut and tone up. Long term goal is to build muscle. Just want to know is it right i should be losing weight before i start to gain muscle? After 3 months im fairly happy i seem to be losing the gut and toning up.

His what iv been at recently http://www.boards.ie/vbulletin/showthread.php?t=2055545412

Any advice?

Your not losing enough weight.You should increase your calorie deficit even more.

Vain

Just back from the gym and took some pics to maybe help, I didnt take any pics when i started so iv nothing to check how much muscle iv put on if any.

Heres what I done in the gym today

Treadmill: 15min interval training level 10 220 cals

Rowing 5min 80cals

Push ups 2x failure (17,12)

Dumbbell chest press 3x8 14kg

Dumbbell pullover 3x8 12kg

Tricep dips 3x failure (16,10,10)

One arm row 3x8 16kg

Tricep push down 3x8 20kg

Ab cruncher 3x15 30kg

Med ball twists 2x20 2kg

Plank (front + sides) 30 secs each x 2 sets

Cool down stretches.

Heres what my diet looks like:

9am porridge two slices of toast brown bread

12 gym

2pm soup 2 slice of whole wheat brown bread

4pm banana

6pm dinner meat two veg spud

9pm Low fat yogurt.

Pictures non flex

<PICTURES REMOVED BY REQUEST>

Hope that helps. Any comments?

blackgold>>

How active are you outside the gym? And how much weight have you lost in the last few weeks?

Vain

blackgold>> wrote: »

How active are you outside the gym? And how much weight have you lost in the last few weeks?

Not really active outside of the gym. My starting weight was 76.4kg 3months ago my current weight is 73.8kg so iv lost 2.6kg in 3 months.

blackgold>>

Do you weigh yourself every week and if you do what have you lost each week say for the last 3 weeks?

Vain

blackgold>> wrote: »

Do you weigh yourself every week and if you do what have you lost each week say for the last 3 weeks?

i weigh everyday before my work out. iv lost about 0.6 of a kg in the last 3 weeks i say.

blackgold>>

Thats 0.4 of a pound. A 1750 calorie deficit for the week.About a days worth of food for you.

Is that diet you posted mostly what you eat? And do you go out on the beer the weekends?Need more info on your diet.

James Mcfadden

Again I wouldnt get to obsessed over your diet mate I could say to ya to stay away from carbs and all that ****e but eating a good homecooked dinner of meat and spuds is good eating in my opinion. If I was a nerd id say watch those spuds but you seem to be doing fine and you dont seem to be in bad shape. The problem I can see is your def not doing enough cardio you seem more concerned about weights. Id say do more cardio ypur back should be soaking wet with sweat. Try staying at that speed but uping the time every time you go to the gym by a minute. Do more rowing do more swimming etc. Leave the car at home and walk or cycle to the gym and to work etc. Id also say your being to impatient it takes time.

Work out at least 3 times a week at a high tempo cardio routine with weights afterwards not before. Watch what you eat....and by the looks of you have a wee drink at the weekend. Cut out the booze if you really serious if not drink spirts not beer.

Vain

blackgold>> wrote: »

Thats 0.4 of a pound. A 1750 calorie deficit for the week.About a days worth of food for you.

Is that diet you posted mostly what you eat? And do you go out on the beer the weekends?Need more info on your diet.

Ya thats mainly my diet. Rarely go out on the beer, maybe once a month. Is that 1750 cal deficit good or bad?

James Mcfadden wrote: »

Again I wouldnt get to obsessed over your diet mate I could say to ya to stay away from carbs and all that ****e but eating a good homecooked dinner of meat and spuds is good eating in my opinion. If I was a nerd id say watch those spuds but you seem to be doing fine and you dont seem to be in bad shape. The problem I can see is your def not doing enough cardio you seem more concerned about weights. Id say do more cardio ypur back should be soaking wet with sweat. Try staying at that speed but uping the time every time you go to the gym by a minute. Do more rowing do more swimming etc. Leave the car at home and walk or cycle to the gym and to work etc. Id also say your being to impatient it takes time.

Work out at least 3 times a week at a high tempo cardio routine with weights afterwards not before. Watch what you eat....and by the looks of you have a wee drink at the weekend. Cut out the booze if you really serious if not drink spirts not beer.

Never drink the weekend only very rarely. Might try another 5min on the treadmill so 20min total thats 280cals and the 80cals on the rower so thats 360cals + what i burn doing weights. Now the weather is getting good i might try and go out cycling in the evenings hopefully. I just hate cardio:D

MagicMarker

Dude, you need to start eating more, you practically eat nothing between 9am and 6pm, and most of your diet is based around carbs. Not good at all!

floggg

James Mcfadden wrote: »

Some of the so called experts in here arent taking into account that your a beginner. Yeah do weights one day and cardio the next is good but not great for a beginner and you could be doing yourself more damage. Also some of those websites are great but only if your a seasoned pro.

My advice is get advice from your gym intructor get a plan made out and mix it up with othe activities like cycling walking and swimming you will see youself tone up no time.

Now looking at the OP's pics, i don't think at bit of hard exercise will kill me. He looks in far better shape than i was when i started and i survived injury free.

Whether you're a beginner or pro, they same basic principles apply. We all have the same bodies, so same basic rules apply. You can't out train evolution! So sure, he doesn't need to get caught up in creatine supplements, german volume training or 27 different variations on the squat. But he should know the basics. (By the way, i would class myself as a beginner still)

Also, personally, i have found that fitness isntructors in gyms aren't worth the paper they print their name tags on. I found from Westwood anyway that they only have their standard pre-fab programs, and even those aren't very good. By all means, go to a personal trainer (with actual qualificatons). There's many a good one on here, who would gladly help you out. But beware of just the ordinary gym staff.

James Mcfadden wrote: »

To be honest ive read a few of your posts and some the posts arent great advice for beginners. I know you mean well like a lot of the guys in here do but some of the advice stinks. Anywho back on topic.

Thats well harsh. Being honest, his advice is fairly well respected on here, and i know it helped me. And i went from 16stone last November to 11.5 stone now, so i like to think i learned the hard way which advice counts.

As for yours, sure some light cardio for 5 or 10 mins is great for a warm-up. i said to do that already. that is basic - you're right. but that won't do much for weight loss.

if you're trying to lose weight, you need to do cardio at a high tempo ("at such a pace that the your sweat drenched tshirt is stuck to your back" to paraphrase). this is not a warm-up, its a full work-out. In fact, you would should be doing a light warm up before hand.

the thing is with cardio is that IMO there's not much point in doing it at a gentle pace. you should give it socks to see the max returns. you cannot do a balls out cardio session and then lift weights without seeing an impact on you're weights. i know that after a good run, i would need a sit down and something before i could go out and lift heavy weights. if your doing cardio first and don't think it affects your weight training, you're either taking it too easy on the cardio, or you're not lifting heavy enough.

You will only get out of it what you put in, so you won't see best results this way. However, you can do a good weight lifting session and then do cardio and give it your all. you will see results this way, because its just about burnng up you're energy. as long as you put in a good effort, you will see good results. if the OP's long term goal is adding muscle, why would you want to give it anything less than you're full effort now.

Personally, i've done it both ways. i didn't see much results from cardio first, weights second, i did by doing it the other way round.

corkcomp wrote: »

my 2 cents ...

I can lift heavier weights and do on average two extra reps if I do weights after a 30 min moderate cardio session ... I find I am fully awake and rearing to go after that ...

I have to agree that a lot of the advice may not be relevant to a beginner - especially the glycogen depletion bit .. There is no way MOST people will have depeleted their glycogen stores - either following a weights session or (non hiit) cardio session. ....

Are you lifting enough so? or are you taking it easy on the cardio? i know that i'm always fecked after cardio - not because i'm unfit, but because i like to give it my all. i don't see the point in doing it any other way personally. i know that i won't be able to lift the same afterwards.

And as for the glyocgen depletion (and i already said i stand to be corrected on that point), i only went into that as an explanation was requested. while a beginner doesn't necessarily need to know the technical side of things, a general understanding of the concepts behind what he is doing is always relevant. i also don't think there is much point blindly following advice without understanding the basis of it. he is then free to agree or disagree.

Vain wrote: »

i weigh everyday before my work out. iv lost about 0.6 of a kg in the last 3 weeks i say.

As i said, all progress is good, and keep up the good work. personally, when i started out, i was losing about 1.5 - 2 pounds a week, although this has slowed considerably. 2lbs a week is the genereally recommended healthy max rate of weight loss. that doesnt necessarily mean you can achieve this rate. i started out in a lot worse position than you, so not sure if the same progress rates would really be possible for you. however, i imagine it 1lb a week would be possible.

James Mcfadden wrote: »

Again I wouldnt get to obsessed over your diet mate I could say to ya to stay away from carbs and all that ****e but eating a good homecooked dinner of meat and spuds is good eating in my opinion. If I was a nerd id say watch those spuds but you seem to be doing fine and you dont seem to be in bad shape. The problem I can see is your def not doing enough cardio you seem more concerned about weights. Id say do more cardio ypur back should be soaking wet with sweat. Try staying at that speed but uping the time every time you go to the gym by a minute. Do more rowing do more swimming etc. Leave the car at home and walk or cycle to the gym and to work etc. Id also say your being to impatient it takes time.

Work out at least 3 times a week at a high tempo cardio routine with weights afterwards not before. Watch what you eat....and by the looks of you have a wee drink at the weekend. Cut out the booze if you really serious if not drink spirts not beer.

Sorry, but i disagree.

personally, i found that cutting back in carbs was the best thing i did. i'm not saying avoid, just saying cut back. as a general rule, stay away from them after 6pm. before hand, have them in moderation, and go for brown as much as you can (rice, bread, pasta) etc. spuds are fine for lunch, or before training, but i try to avoid them in evening time.

Again, i would say cardio after weights or on seperate day. however, i do agree with JMcF that you should do it at high tempo, and give it a good blast. i just don't think you can do a decent weights routine afterwards if you've put in a good effort on the cardio front.

At the end of the day though, its up to you OP which way you do it and the amount of effort you put in. if you feel that you want to drop the weight quicker, you will have to put in a greater effort in terms of both diet and exercise.

there is now right way of doing it - provided diet is good, weight loss can be achieved through cardio, weight training or a mix of both.

if cardio is you're thing, then make that the priority, because you're more likely to stick it if you enjoy it. if you want to build muscle long term though, that should be the focus of the current routine.

Vain

floggg wrote: »

i just don't think you can do a decent weights routine afterwards if you've put in a good effort on the cardio front.

I will be hitting the gym tommorow morning and will do my weights first and see how my lifting goes and then hit cardio. I always give cardio my all and push myself more each time. Since i started my fitness level has gone away up and my lungs working alot better.

cardio,shoot me

get some wheel pics up!

Vain

cardio,shoot me wrote: »

get some wheel pics up!

What you mean lad? Im guessing you mean real pics? If so what you looking for? Iv only a crappy phone for taken pics im afraid.

celestial

Mate, you won't go far wrong listening to rubadub's advice on here.

Looking at those pics I would say that there is prob quite a bit you can do if what you want is to build yourself up and get a bit more ripped (and no doubt that's what you want).

Two things you're doing which aren't great are too many exercises in your programme and too many carbs in your diet. It really does make a difference cutting out some carbs - esp the bread. Cut down or cut out bread and other starchy carbs like spuds for a couple weeks and see the difference.

Also - quit focusing on weight - you could lose 2kg and think 'great' - but most of it could be muscle. This is why weight/resistance training is so damn good - you get to lose fat while keeping and/or building muscle at the same time, esp when you are a newbie.

James Mcfadden

Well if your'e not going to do cardio before the weights mate make sure warm up correctly and strech first atleast or you will be doing yourself more damage in the long run.

Im really concerned about some of the crap advice being given out here guys to beginners. How does a beginner know whats right and whats wrong on this forum? :eek:

floggg

James Mcfadden wrote: »

Well if your'e not going to do cardio before the weights mate make sure warm up correctly and strech first atleast or you will be doing yourself more damage in the long run.

Im really concerned about some of the crap advice being given out here guys to beginners. How does a beginner know whats right and whats wrong on this forum? :eek:

WTF?

And what would make you more qualified. Why should he trust you either?

Just because you disagree with advice doesn't mean its crap. I'm not claiming to be an expert, i'm just telling him what worked for me. I at least tried to explain the rationale behind my advice. Whether its right or wrong, i'd expect you to explain to me why you disagree, instead of calling the advice crap.

blackgold>>

This thread is hilarious.

Anyway Vain,

Fact of the matter is your losing 0.4lbs a week.That isn't great progress at all.You could be doing alot better than that.It's all down to your diet.

9am half cup of porridge , 2 egg whites + 2 whole eggs omelet

11:30 banana

12 gym

2pm tuna 2 slices of whole wheat brown bread

4pm apple, hand full of peanuts

6pm dinner meat 3 green veg

9pm Low fat yogurt, protein shake

Try out that diet for a few weeks and see how you get on with it.
When you find yourself not losing weight, have a big meal of anything you like .4 quater pounders etc .... It helps to kick start your weight loss again By the above diet alone and your exercise you should lose atleast 2 lbs of weight a week.

FunkZ

James Mcfadden wrote: »

Oh and what qualifies me?:mad:

Or maybe it's your gigantic penis?!!

Vain

blackgold>> wrote: »

This thread is hilarious.

Anyway Vain,

Fact of the matter is your losing 0.4lbs a week.That isn't great progress at all.You could be doing alot better than that.It's all down to your diet.

9am half cup of porridge , 2 egg whites + 2 whole eggs omelet

11:30 banana

12 gym

2pm tuna 2 slices of whole wheat brown bread

4pm apple, hand full of peanuts

6pm dinner meat 3 green veg

9pm Low fat yogurt, protein shake

Try out that diet for a few weeks and see how you get on with it.
When you find yourself not losing weight, have a big meal of anything you like .4 quater pounders etc .... It helps to kick start your weight loss again By the above diet alone and your exercise you should lose atleast 2 lbs of weight a week.

Cheers will give it a blast. I hate eggs tuna and nuts tho:D

floggg

Vain wrote: »

Cheers will give it a blast. I hate eggs tuna and nuts tho:D

Eggs are fairly versatile, so if you don't like em boiled etc, try em scrammbled or in an omlette. I scramble em em up and add some chilli sauce, or fresh chilli and garlic, or herbs etc, with a bit of tomatoes and onion. Mmmmm.

Tuna - i don't like so much, but find those new John West no drain tuna steak in sunflower oil is actuallu quite nice. I find its the gooey texture which puts me off most, but that one is not gooey at all!

As for nuts, i love em. There's lots of different nuts out there though, so try em all till you find ones you like. Unsalted Peanuts or cashews can be quite bland, but i love brazil nuts, hazelnuts and macadamia nuts. Aldi do some lovely bags of mixed nuts and fruit (in a red bag) and mixed nuts (in a blue bag). I can't remeber what they're called, but they're not the ordinary cheap "Snackrite" ones, and they're a bit more expensive (~1.70 per bag) but they're lovely.

Vain

So I said giving cardio a go after my weight training, and man was it hard from the very start I was sure my legs would fall off. I done 20min up on 15min I used to do.

Heres what i got up to:

Rower 5min 84 cals

Swiss ball squats 3x15

Leg curl 3x8 50kg

Leg ext 3x8 50kg

Calf raises on step 3x8 10kg

Bent over row 3x8 14kg

Shoulder press 14kgx8 16kgx6 16kgx3

Back ext 3x15

Upright row 3x8 12kg

Rear deltoid raises 3x8 8kg

Concentration curls 3x8 9kg

Bicep pulldown 3x8 50kg

Treadmill 20min interval training level 10 276 cals


Maybe its because its only my first day but didnt seem to be able to lift easyer with out doing cardio first. I say im going to have the DOMS tomorrow, legs not feeling great calves tight and sore.

Vain

floggg wrote: »

Eggs are fairly versatile, so if you don't like em boiled etc, try em scrammbled or in an omlette. I scramble em em up and add some chilli sauce, or fresh chilli and garlic, or herbs etc, with a bit of tomatoes and onion. Mmmmm.

Tuna - i don't like so much, but find those new John West no drain tuna steak in sunflower oil is actuallu quite nice. I find its the gooey texture which puts me off most, but that one is not gooey at all!

As for nuts, i love em. There's lots of different nuts out there though, so try em all till you find ones you like. Unsalted Peanuts or cashews can be quite bland, but i love brazil nuts, hazelnuts and macadamia nuts. Aldi do some lovely bags of mixed nuts and fruit (in a red bag) and mixed nuts (in a blue bag). I can't remeber what they're called, but they're not the ordinary cheap "Snackrite" ones, and they're a bit more expensive (~1.70 per bag) but they're lovely.

Cheers must go shopping:D Lets say for lunch would lets say 2 or 3 fresh drumsticks be as good as the tuna?