hi im currently 13 stone and my aim is to lose some fat and get really ripped. i need help from u guys on how i should eat and train. how many carbs, fat and protein will i need to maximise fat loss?, how should i train and should i do cardio as well? i want to reach my aim within a year so i have plenty of time just need some good advise as i dont no where to start. Also how many days should i train. Any help will be greatly appreciated. thank you.
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- Thread starter regno1
- Start date
Give us some info.
Age
Height
Weight *how many lbs. is 13 stone?*
Body Fat % * http://www.linear-software.com/online.html *
Training experience
Do you have access to a gym, (with machines and free weights)
Age
Height
Weight *how many lbs. is 13 stone?*
Body Fat % * http://www.linear-software.com/online.html *
Training experience
Do you have access to a gym, (with machines and free weights)
Last edited:
It's hard to set someone up with a certain routine. Everyone is different, and everyone is going to need different things. All you can do is educate yourself to come up with the best routine for you. There is no exact blueprint.
Check this site out: http://www.abcbodybuilding.com/exercise1.htm
Set your routine up like this:
Mon. Back and Bi's
Tues. Quads, calfs, traps
Wed. Pecs and Triceps
Thurs. Hams, calfs, traps
Fri. Delts
Pick 4 exercies per body part and do 4 sets per exercies. So 16 sets total per body part.
As far a repititions go...Id start with 10, 8, 6, 4. (10 for the first set, 8 for the second...and so on)
It's important to pick different' exercises each week. If you do the same thing over and over again, your muscles will get used to the lifts, and wont get as stimulated.
Heres some more links:
http://www.bsu.edu/webapps/strengthlab/home.htm
http://www.abcbodybuilding.com/exercise1.htm
http://www.exrx.net/Lists/Directory.html
http://www.bsu.edu/webapps/strengthlab/home.htm
http://www.theministryoffitness.com/exercises.htm
Check this site out: http://www.abcbodybuilding.com/exercise1.htm
Set your routine up like this:
Mon. Back and Bi's
Tues. Quads, calfs, traps
Wed. Pecs and Triceps
Thurs. Hams, calfs, traps
Fri. Delts
Pick 4 exercies per body part and do 4 sets per exercies. So 16 sets total per body part.
As far a repititions go...Id start with 10, 8, 6, 4. (10 for the first set, 8 for the second...and so on)
It's important to pick different' exercises each week. If you do the same thing over and over again, your muscles will get used to the lifts, and wont get as stimulated.
Heres some more links:
http://www.bsu.edu/webapps/strengthlab/home.htm
http://www.abcbodybuilding.com/exercise1.htm
http://www.exrx.net/Lists/Directory.html
http://www.bsu.edu/webapps/strengthlab/home.htm
http://www.theministryoffitness.com/exercises.htm
Heres a good link for bodybuilding nutrition:
http://www.bodybuildingforyou.com/forums/showthread.php?t=7
As far as cardio goes...i'm definitely no expert....I'd start with 20-25min twice a week. Running is the best. Or you could use the bike, or eliptical.
Increase or decrease as needed.
http://www.bodybuildingforyou.com/forums/showthread.php?t=7
As far as cardio goes...i'm definitely no expert....I'd start with 20-25min twice a week. Running is the best. Or you could use the bike, or eliptical.
Increase or decrease as needed.
A stone is a Euro measure of weight.. typically 1 stone = 14lbs.
Hawk, I don't know why you feel the need to link him to other boards. We have one of the best Training forums anywhere on the net. the answers to all of his questions are right here.
Regno1,
Basicly you want to loose about 25-30lbs. Well, the main thing you need to focus on is your diet. That is first and foremost.
I do not advocate the routine that Hawk set up for you. I would advise you that you go with a weight training program that is fairly simple but made up of mostly compound movements.
Exercises that will be your friend are Squat, Deadlift, Powercleans, bench press, push press upright rows and bent over barbell rows. These should be your core exercises with little accessery work.
There are Two canned programs that come to mind instantly that I feel would do you wonders.. one is Bill Starr's 5X5 program (which you can find under the "The best of John Smith" and another good program that would do you well is Animal Mass's DFHT which is also a sticky in this forum.
Personaly I would run 5X5 if I were you and work on Cardio 2-3 days out of the week when not lifting.
Your diet needs to be low in saturated fats and low in carbs and high in Protein and essential fatty acids. At your weight 1500 calories a day would probably work well for you.. Where in 65-70% of your calories should come from protein.
There are some really good "canned" diets in the nutrition forum, and there are some really good guys in there who would be more than happy to help you tweek your diet.
I know that you're pretty much just getting started and you want to lose fat and add muscle all at the same time.. Which will happen to a certain degree, but that fact that you are in a caloric deficit will keep you from adding a lot of mass.. The main advice I can give you is this... TIME and consistency will be the main factors of your success.. Put the time in while at the gym and watch what you eat.. and understand that it will take months of hard work to reach your goal..
And if you have any questions or need any tweeking help with your training feel free to post here and I'll do what I can to help you out
Good luck to you!!! And let us know how your life style change is going!
P
Hawk, I don't know why you feel the need to link him to other boards. We have one of the best Training forums anywhere on the net. the answers to all of his questions are right here.
Regno1,
Basicly you want to loose about 25-30lbs. Well, the main thing you need to focus on is your diet. That is first and foremost.
I do not advocate the routine that Hawk set up for you. I would advise you that you go with a weight training program that is fairly simple but made up of mostly compound movements.
Exercises that will be your friend are Squat, Deadlift, Powercleans, bench press, push press upright rows and bent over barbell rows. These should be your core exercises with little accessery work.
There are Two canned programs that come to mind instantly that I feel would do you wonders.. one is Bill Starr's 5X5 program (which you can find under the "The best of John Smith" and another good program that would do you well is Animal Mass's DFHT which is also a sticky in this forum.
Personaly I would run 5X5 if I were you and work on Cardio 2-3 days out of the week when not lifting.
Your diet needs to be low in saturated fats and low in carbs and high in Protein and essential fatty acids. At your weight 1500 calories a day would probably work well for you.. Where in 65-70% of your calories should come from protein.
There are some really good "canned" diets in the nutrition forum, and there are some really good guys in there who would be more than happy to help you tweek your diet.
I know that you're pretty much just getting started and you want to lose fat and add muscle all at the same time.. Which will happen to a certain degree, but that fact that you are in a caloric deficit will keep you from adding a lot of mass.. The main advice I can give you is this... TIME and consistency will be the main factors of your success.. Put the time in while at the gym and watch what you eat.. and understand that it will take months of hard work to reach your goal..
And if you have any questions or need any tweeking help with your training feel free to post here and I'll do what I can to help you out
Good luck to you!!! And let us know how your life style change is going!
P
Geilos
New Member
Great post by Phreezer!
Good post, Phreezer!
I don't know how you look, but at 80 kg's you can't be totally fat.
Have you ever worked out before?
What is your body fat %?
I'd say, as Phreezer did, stick with the big exercises. I have probably made the biggest gains of my time in the gym, while following the 5X5 program. If you aren't all that fat, I'd say bump up the calories from 1500 to 2000, and train hard. You'll gain a lot more, and enjoy the beginning of your life as a lifter more.
But if your bf% is too high, what Phreezer said will probably be the best way to go.
Good post, Phreezer!
I don't know how you look, but at 80 kg's you can't be totally fat.
Have you ever worked out before?
What is your body fat %?
I'd say, as Phreezer did, stick with the big exercises. I have probably made the biggest gains of my time in the gym, while following the 5X5 program. If you aren't all that fat, I'd say bump up the calories from 1500 to 2000, and train hard. You'll gain a lot more, and enjoy the beginning of your life as a lifter more.
But if your bf% is too high, what Phreezer said will probably be the best way to go.
