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  1. #1
    Coming Up The Ranks Senortbh's Avatar
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    Default New to work outs and looking for help

    Hi all,

    I've spent the last day or two looking at this interesting site before i actually signed up 10 minutes ago.

    Anyways, My name is Carl and I've just started doing work outs last week.

    Your Age: 21
    Your Fitness Goal: Burn the fat and gain a nice balanced muscular look
    Your Current Routine/training experience: I did sports but no gym experience if I have to be honest
    Your Current Diet: I'm slowly getting into one but I need help with this, I hope you guys can help!

    Right, I may have a few questions so bare with me!

    The main reason I have started working out is because I believe I have a bit of belly, I am 5ft 11" and weigh 80kgs (around 176 lbs, 12st 8lbs) and on the BMI i am a 24.5 which is 0.5 off overweight. Anyways this got me determined to get into shape as I've never had weight problems all through my childhood and teens.

    I have a problem with trying to decide whether I need to lose weight or do I try and gain muscle? I'm new to this sort of thing so there are a lot of technical terms to learn.

    I currently work out Wednesday Thursday and Friday - is this enough? I could do 4 days but I'm not sure what I'm doing is correct.

    As for diet, this is the hardest part for me, not because I have to give up beloved food.. no thats not the hard part, the hard part is because unfortunately I do not like a lot of foods which sucks lol. Only recently I have learned to like apple and grape (the only fruit I like now), I do not like any fish and there are a limit of veggies too.. so doing a diet is hard. Can anyone of you advise on what I can eat everyday? I hope that I can sort the diet out.

    Anyways - I'm not sure what else I can say, I'm still going through threads to learn what things mean lol.

    Hope to hear from you lot soon.

    EDIT: I think I may have posted in the wrong part of the forum - may need to shift it to the appropriate place? Cheers
    Last edited by Senortbh; 06-10-2010 at 05:05 PM. Reason: May have posted in wrong part of forum

  2. #2
    Coming Up The Ranks GetGnarly's Avatar
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    Default

    Hey Carl, first off, congratulations on starting a weight-training regimen. It's always pretty hard at first, and seems overwhelming. This will pass quickly though! To address your first point, losing fat vs. gaining muscle, that part is really up to you. I would probably lean towards losing fat myself, simply because less excess fat means better heart health and overall well-being. It will also make your muscle gains much more pronounced once you start to get them!

    Losing fat means burning more calories than you take in, which can be difficult to keep track of. I would recommend www.thedailyplate.com for calorie tracking. You don't have to follow their nutrition requirements to the wire of course, but it makes it a lot easier to keep track of what you eat, provided you don't mind actually measuring things out.

    For a workout schedule, I would recommend doing weights at least four days a week to start out. Split your muscle groups up, and try to hit two every time you lift. As a good example, check out Steve's Power/Muscle/Burn workout in the workouts section of the MS site. That's what I use now. Supplement this with cardio; try to shoot for about an hour a day, if you can. It's hard to beat jogging/running for fat loss, but cycling is good too if you prefer it. Your average vigorous workout burns around 500-600 calories/hour, and also gives you a great metabolic boost for hours afterward. Running or cycling for an hour can burn anywhere from 900 to around 1300 calories an hour, depending on your level of intensity. When you couple these two things with your basal metabolic calorie burn, it shouldn't be too hard to keep net calorie intake (eaten - burned) around 1800.

    For a healthy diet, it's good to follow the time tested formula of complex carbs, lean meats, and monounsaturated fats (omega 3's and 6's). Foods like whole grain bread (look for 100% wheat if you buy it), oatmeal, and cereals like Kashi are great for this. Grilled chicken and salmon are real winners for good protein (and salmon is rich in omega fats, too!), and tuna isn't bad either. It's good that you like apples, but try to gain a taste for blueberries too, for their antioxidants. Finally, almonds and spinach are both great too. The former as low carbs, good fats, and protein, while spinach is, they say, one of the most nutrient-dense foods you can eat, and contains nutrients that are essential for muscle-building. Personally, I would avoid workout supplements for the first few months, until you have an established workout routine, but if you are interested I can try to provide some insight there too.

    I know that's an awful lot to take in early on, but I hope it helps!
    Last edited by GetGnarly; 06-13-2010 at 10:15 AM. Reason: Include more info!
    Flex em' if you got em'!

  3. #3
    Just joined M&S Agent21's Avatar
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    Default

    Hi, welcome

    First, you have to decide to either build muscle or lose fat because you cannot, CANNOT do both at the same time.

    Once you have decided, you need to determine you calorie intake using this calculator:http://www.muscleandstrength.com/too...alculator.html
    You add 500 to your calorie intake for building muscle or to lose fat you subtract 500.

    Next you have to spread those calories in to 5/6 meals per day, have a look at this article for more detailed explanation of ratios regarding carbs, protiens and fats http://www.muscleandstrength.com/art...ding-diet.html

    After you done a diet, you can choose a beginner routine on this like this one, it also answers your question on what days to train : http://www.muscleandstrength.com/wor...g-routine.html
    After you finish this 12 week work out, you can move on to these ones of your choice:
    http://www.muscleandstrength.com/wor...ing-split.html
    or http://www.muscleandstrength.com/wor...t-workout.html



    Good luck!!
    "Madness? THIS IS SPARTA!!!!!"

  4. #4
    Lord Humungous Blaster's Avatar
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    Default

    Quote Originally Posted by Agent21 View Post
    Hi, welcome

    First, you have to decide to either build muscle or lose fat because you cannot, CANNOT do both at the same time.

    Once you have decided, you need to determine you calorie intake using this calculator:http://www.muscleandstrength.com/too...alculator.html
    You add 500 to your calorie intake for building muscle or to lose fat you subtract 500.

    Next you have to spread those calories in to 5/6 meals per day, have a look at this article for more detailed explanation of ratios regarding carbs, protiens and fats http://www.muscleandstrength.com/art...ding-diet.html

    After you done a diet, you can choose a beginner routine on this like this one, it also answers your question on what days to train : http://www.muscleandstrength.com/wor...g-routine.html
    After you finish this 12 week work out, you can move on to these ones of your choice:
    http://www.muscleandstrength.com/wor...ing-split.html
    or http://www.muscleandstrength.com/wor...t-workout.html



    Good luck!!
    Nice post! Reps
    Living Large

 

 

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