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Suggest a training plan?

  • 08-10-2009 9:16pm
    #1
    Yitzhak Rabin
    Banned (with Prison Access) Posts: 7,225 ✭✭✭


    Hi,

    I am 23 year old male.

    I used to play rugby until I was about 16 and was fairly fit. Since then I haven't done much, except drink alot of beer :D!

    Right now I'm 174cm, and weigh 93kg with a fairly high fat content.

    I basically want to lose the beer belly. I've joined a gym, but don't wait to do much weight as I dont want to be too big and bulky, I just want to be toned(see picture below).

    I've been taking protein aswell but haven't seen the results I've been looking for even though I use the exercise bike 3 or sometimes 4 times a week.

    If anyone can help or reccommend some supplements to take I'd appreciate it!

    Cheers
    brad-pitt-fight-club.jpg


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Ok, start by forgetting the fear that you will get too bulky. Big muscles take a hell of a lot of work, and don't happen by accident. Get into the gym and lift hard.

    Base your workout on the big compound lifts like squat, bench press, deadlift, stiffleg deadlift, lunges, pull-ups, dips, pull-overs, hyper-extensions, woodchopper, bentover rows, etc. A good starting point is three sets of eight reps, with whatever weight has you struggling to finish the set. That will probably be a slightly heavier weight than you expect. Most people self-select 60% of their maximum weight, but you'll get the best results with about 80%.

    Believe me, Brad Pitt lifts heavy.

    Lift weights three days a week, and do cardio on three other days. On your cardio days, go fast. Forget the myths about the fat burning zone, they are nonsense. Puff and sweat and you'll see better results than if you stroll along.

    Eat clean, replace white carbs with green veg and make sure you have a quality protein and a healthy fat in each meal. And lots of veg.


  • #3
    Roper
    Closed Accounts Posts: 6,448 ✭✭✭Roper


    Why does everyone post that pic? The man looks emaciated.


  • #4
    celestial
    Closed Accounts Posts: 1,602 ✭✭✭celestial


    Roper wrote: »
    Why does everyone post that pic? The man looks emaciated.

    Cos he's ripped but didn't get Too Big


  • #5
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Most people don't get "BIG". In order to look a like a competitive bodybuilder, you not only need to be slinging serious amounts of weight for a very long time, you also need to be eating massive amounts of food. Seriously, when you get to that stage, eating is a chore, stuffing down yet another meal of tuna and brown rice is not fun, it's work.

    And they are genetically gifted to start with. If you took 100 people reading the Fitness forum, and made them and train like a competitive BB-er, only 1 or 2 of them would end up "big". The rest would look a lot better than they started, but no-one would snigger as when they walked down the street.

    Just as I could diet till I'm blue in the face, and I'm never going to turn into Kate Moss. The best I can hope for a smaller size of jean and thinner hips.


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