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Lose and Gain Weight?

  • 09-06-2011 8:20pm
    #1
    theredletter
    Registered Users, Registered Users 2 Posts: 301 ✭✭


    Hey guys,

    just a quick one. Going for a full gym assessment tomorrow after finally giving in to wanting to gain a bit of weight and get bulkier... but I wouldn't mind some info, so I can tell the instructor what I want exactly.

    I'm 13.5 stone and 5. 11 but don't have a lot of muscle, just a bit of a flabby stomach. I want to get big arms and a bigger back but not to be huge, rugby type, but to build on what I have. Thing is, I was wondering how I can sort my diet out. If I want to lose weight in certain areas and gain it in others, what the frig am I supposed to do?

    Also, protein shakes. Should I start with them? I hear they're too expensive and to just eat loads of beans. My diet is OK, but I just need to get my act together.

    Going to try some swimming too!

    Thanks for the advice, always great coming from you guys :)


Comments

  • #2
    TimeToShine
    Registered Users, Registered Users 2 Posts: 4,881 ✭✭✭TimeToShine


    You can't "lose weight in certain areas and gain it in others". When you put on fat, you put it on all over your body, and when you burn it off, it's burned off from your entire body. Think of your body as a boat full of water, if you took a bucket of water out would there just be an empty space? No, there would be less water but it would still be evenly balanced.

    Getting "huge" is not easy. Many a time people will say "I don't want to get as big as THAT guy" And they'll point to the dude who's devoted the last 5-10 years of his life to nutrition and weightlifting. It doesn't happen overnight.

    What you want, in my opinion, is a good full body workout 3-4 times a week with cardio on your off days. Tell your instructor that you want it to be based around free weights as he/she will inevitably point you towards machines because they are "safer". Your workouts should be based around the 3 compound exercises (squats, deadlifts, bench press) with some assistance such as chin-ups, pull-ups and OHP.

    As for your diet, you don't really need protein supplements because they are just that, a supplement. As long as you're getting around 150g of protein a day you should be fine. Use this:
    http://www.livestrong.com/myplate/

    to calculate the macros of any food you eat, and if you want to lose weight you must eat at below your maintenance by about 500kcal. Your BMR is approx 2000kcal, so multiply by 1.6 on workout days and eat 500-1000kcal less than this to lose weight. Use the food calculator to make sure you're not over/under eating.


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