Hey guys

I've got a few questions to do with gym and diet

I'm around 104kg, 180cm, and want to cut down fat and build more muscle.

I've been going to the gym for the past month or two, but have only recently started eating properly again and stopped drinking so I'm getting results slowly now

My questions are

Do I still need to eat extra protein etc even though I've already got the mass?

Also could someone recommend a routine or let me know if my current routine is alright?

Usually start with 10-15 minutes on cycle machine then
10 minutes on leg machines ( press/lift)
20 minutes on free weights/weight machines
20-30 sit ups
Sometimes finish with a few laps of the pool or some more cardio, it varies from day to day not always in that order, normally at the gym for 40-60minutes each session.

Thanks

ok here goes nothing.

Protein is probably the most important thing you could be eating right now, you don't need the fats or the carbs as much (you still need them, just cut back) protein, however is constantly used by the body, so keep up the intake. Protein also makes you feel full, so you will eat less. It will also lower the GI levels of any food you eat. If your using a shake, drink it with no-fat milk (or water if you really need to cut back on the kilojoule intake)

Your routines seems to lack a weekly structure, it would be ideal to have days dedicated to resistance and seperate ones for cardio.

Sit ups wont do jack for fat loss around the mid-section, you can't spot reduce, it will however build up your core muscles which will give you a good base. (20- 30 situps wont do much anyway, unless they are weighted)

You need to organise your weight routine into sets and reps.

Ok this is an example for you.

Mon/wed/fri - weight training - do the basic compound movements, they produce the best results - learn the squat, bench press, overhead press, row and dead-lift. no machines unless your incapable because of an injury, but other than that there is no excuse.

every other day (tues/thurs/sat maybe sun aswell) cardio - HIIT (high intensity interval training) 30 minutes is all you need.

I'm not exactly sure how detailed you want this, but I could write pages and pages if you needed it, but i'll stop here for now.

As for diet, we have a few threads dedicated to food, look them up and ask questions in the respective threads.

Read around this section as well, there is a lot of information and helpful links floating around.

You have to start slow and light and then work your way up.

to lose weight its simply;

Kilojoules in < Kilojoules out, so expend more energy than you take in.

If you have any specific questions ask away.

I also think a good idea would be to consult a *shudder* personal trainer, just to show you the ropes for a few days, hopefully they will teach you the big lifts (not likely though)

I'm sorry if this post is in shambles, i've just been adding information as I go. You asked a very broad question.

Thats the sort of info I was after sweet, I do have my weights organised into reps/sets though just didn't write it up like that my bad

As for the diet I have a pretty good idea of what I'm doing, Just wasn't sure about how some people eat a lot of certain things before/after their workouts and if I need to do that or not since I've already got the mass

I'm aware that you can't spot reduce fat but I'm wanting to increase overall body strength like you said

So basically, I need to organise my routine into two different work outs? Cardio and weights? Seems easy enough cheers for the help

You should list your routine exactly how you do it (reps, sets, time in between sets e.t.c. makes it alot easier to work out where your going right or wrong)

Eat 6 times a day (about every 3 to 4 hours). If your body thinks it constantly getting food It will speed up your metabolism.

The big lifts, once you learn them, will definatly turn you into a strong bastard, Isolation exercises are more for bodybuilders.

http://www.exrx.net
Read over this website, very helpful

I've already got a fair amount of muscle, My job and my lifestyle have made sure of that, I've never been a 'fit' person but I've always been very active

Typical weights for a session would be

(I'm not sure on the names of the exercises so I'll just describe them)

1. Standing up 10kg dumbell in each hand, arms fully extended down, curl the weight up, 10 reps each arm, three sets of that.

2. Laying down either 15 or 17.5kg dumbells, lift them above my head 12-15 times, 3 sets

3. Machine where you pull the bar down to lift the weights, no idea what its called but i'm sure you know what I'm on about, I'll do 3x20reps of 40kg

4. Sitting up right 10kg dumbell, put elbow to knee, curl up

5. Leg press, 120kg, 20x3

6. 90 degree leg press, 50-70kg, 2x20rep

7. Leg lifts, 25-30kg, 2x15rep

8. There's a machine where you put your arms out by your sides and up and push the two bars forward and in infront of your head, if that makes any sense... isolates biceps and chest muscles, I do 20-25kg, 2x15reps

Plus cardio

Cut the carbs and consume more protein. Cut out the sugar in your diet too. Whykickamoocow is on the money with the 6-8 meals a day too. This will speed up your metabolic rate, and as you digest food, you're burning calories. It's like cardio for nothing.

You say you " already have mass ", but fat does not convert to muscle. Muscle needs to be built. Personally, if this were my scenario, I wouldn't cut. I don't really believe in cutting. As the weeks tick over, if you keep into your diet and workouts, you will burn the fat off gradually whilst gaining muscle.

That is my 2 cents, for what it's worth. Best of luck.

To save a shit load of typing i'll just post this up for your perusal.

http://forum.bodybuilding.com/showthread.php?t=998224

What do you guys think of this routine?

Done over four days, its off http://www.bodybuilding.com/fun/workoutdatabase.htm

EXERCISE

Bench - 10,8,8,6 Reps
Incline - 8,8,6 Reps
Decline - 8,8,6 Reps
Flys - 8 Reps
Pullovers - 10 Reps
Tricep Pushdowns - 10,8,8,6 Reps
Weighted Dips - 10 Reps
Bench Dips - 10,10,8 Reps


EXERCISE

Chin Ups - 8 Reps
One Arm Rows - 8 Reps
Wide Grip Seated Rows - 8 Reps
Close Grip Seated Rows - 8 Reps
Pulldowns - 10,10,8 Reps
Barbell Curls - 8,8,6 Reps
Ez Bar Preacher Curls - 8,8,6 Reps
Incline Curls - 14 Reps
Concentration Curls - 10 Reps

EXERCISE


Front Machine Press - 10 Reps
Incline Rear Laterals - 10 Reps
Arnold Presses - 10 Reps
Lying Side Laterals - 10 Reps
Shrugs - 10,8 Reps
Upright Rows - 10 Reps
Front Wrist Curl - 10 Reps
Back Wrist Curl - 10 Reps


EXERCISE

Squats - 8 Reps
Leg Ext - 8 Reps
Leg Curls - 8 Reps
One Leg Calf Rasies - 10 Reps
Calf Rasies - 10 Reps


I'm doing this but with 20-30minutes cardio before hand

Give it a go. Anything is better than nothing.

Do a search on " chaser sets ". I personally am a huge fan.

More importantly, what do you think of it? Do you feel you are getting results? It really is impossible to say to someone "Yes, you will get results from this program" due to many factors. You don't know how hard the person will push themself, what their technique will be like, or if they will meet the dietary and rest requirements to grow. Personally, I'm not a huge fan. It certainly doesn't involved enough leg work, plus my personal preference is to always split chest away from tri's, and back away from bi's. I tend to tell people to swap them, chest/bi's, back/tri's.

But the best thing you can do is give it a go. Remember to mix things up a bit, especially every few months.

I'm doing this in conjunction with leg presses/lifts, cardio and a few other little things to keep it interesting. My form is pretty good, used to do gym at school with an instructor so I know a fair bit about it, My diet is pretty good I know a fair bit about it.

I understand what you mean as in you can't tell someone whether something is good or not, it feels good so it must be alright.

I'm not so sure on rest periods etc? could you explain how long/etc?

Lots of differing ideas on this also. I prefer a 2-3 minute rest inbetween sets, especially on the larger muscle groups. The logic is to make sure you have rested appropriately, so that you can still lift your best for the next set. If you are still fatigued from the previous set, then you won't be able to put the muscle group under enough strain. Although shorter stops are good to throw in to mix things up and shock the muscles, but I personally don't believe in short rests like alot of PT's are starting to push these days. All this talk about keeping your heart rate elevated so that you are working your cardio system at the same time is rubbish, keep cardio for its own time, and weight lifting for its own time.

Make sure you keep us posted how you are progressing.

Ok that makes perfect sense I do that anyways, I was thinking it was to do with skipping a day between workouts.

How many rest days should I have? Do I need to have rest days? I don't want any but a few people have told me if I don't have the rest days its going to be detrimental to growth?

You don't grow when you train, you grow when you eat and sleep. That's why they make up as much importance as 70% (claimed by some experts) for what we do. Actual lifting weights is only a fraction of it. How many days off you have really depends on how much your body can take. Over-training is rife amongst gyms, so many people are guilty of this. If you start to find you are always feeling fatigued, still sore from previous workouts, maybe not even seeing much results in size or strength, then time to back things off a bit.

I would say no more than 4 heavy sessions a week to the average person. Mon, Tue, Thur, Fri is a great split. Consider light cardio on the off training days.

B unit, what do you reckon about this

Monday: Chest
Tuesday: Back/Biceps
Wednesday: Legs
Thursday: Shoulders
Friday: Triceps

Mate it's good that you have split your push and pull exercises, and that you aren't doing chest, then trying to do shoulders the next day and wondering why your shoulders feel fatigued, as these 2 muscle groups are pretty similar. Only thing is, how do you feel by wednesday after doing chest, back, then legs all in a row without any rest days? Just make sure you aren't fatiguing yourself too much. If you are, try swapping wednesday and friday around. I know training legs on a friday sucks, but having a lighter day on the wednesday may give you more energy for the rest of the week. Also throw some ab work in on your tricep day if you aren't already squeezing some in.

ahh yeah thanks for that mate. Yeah abs days are on monday wednesday and friday, i just do some exercises at home.

B unit, or anyone else really, I have a diet question.

Is white rice ok to be eating everyday if I'm wanting to cut down fat? I don't eat any pasta/potatoes so I'm thinking its alright but wanna make sure...

If you're looking to cut, avoid white rice. They are nearly 100% carbs.

They would be acceptable in a weight gaining diet, or where you are burning a huge number of calories.

I feared as much, I'll swap it out for vegetables then

Edit: Is brown rice any better?

Still high in carbs, but lower on the Glycemic Index. Generally preferred by bodybuilders over white rice. You would probably be better avoiding both.

er..
what u need to do is set a Weight goal.

and cardio

Brown rice is better, but try basmati rice. It is white, has a nice flavour, and is also fairly low GI. I'm not a believer in cutting out carbs, as they are vital in helping to fuel your metabolism. Keep the portions small, and mix with fibrous vegies like brocolli, cauliflower or some beans. Don't forget that by adding fibre to any other food, you lower the GI.

Best thing to do is write your diet plan out, and get some electronic kitchen scales. Weigh every meal, and don't stray from the eating plan. If you see no results in as little as a week, you need to change things.

hey mate, you have added sme excellent information..

do u mind me asking what your background in fitness is as i notice you use some really great terminology and have a great understanding of do's, dont's and what not.. also seems like you dont like personal trainers? whys that?

as i myself am a personal trainer so just curious..

good advice tho.

I didn't think that the different types of rices were any different, but I checked it out and basmati & jasmine rice are around 20-25g/100 carb, while white rice & brown rice are up in the 70s, I've had basmati rice before and don't mind it, so I'll mix that and vegetables from now on.

My goals have changed slightly, still aiming to drop fat, but my primary goal now is to build muscle, getting addicted to the gym...

Also with tuna, which is best, tuna in springwater/brine/oil?

Just stuff I've picked up over the years. I've played a lot of high level sport and I got the best coaches and trainers the state could afford basically. I've also had several trips to the AIS and trained with the Brisbane Lions in a development squad. My uncle is an Amateur bodybuilder/strongman (who took roids so he's fucked now), but a fair bit of information also comes from the stuff I've just gone and learned off my own back. Experimenting with different training types, readings books e.t.c.

I don't have personal grudges against PT's, it's just that 99% of the ones I see seem to have no idea how to train their clients (incorrect form, useless training programs, lying to clients e.t.c) You will also find a fair few people here also hold the same view. Mind you I have met a few good ones, but it is a very rare occurrence.



If you must, Basmati rice, but only have it for lunch, not dinner. Your body doesn't need the carbs at that time (for weight loss anyway). Make sure you're not just eating plain rice either, mix it with chicken/fish/red meat e.t.c

Try to get your tuna fresh if you can and grill it. But if you want that canned stuff, spring water will probably be the best choice but I think there's not much difference between them all really. I recommend you eat fish a few times a week, fish oils are quite good for you.

^^ fair enough mate..

either way cheers on adding some great advice..

i read thru what the original poster had asked and then read your post and as a PT myself i would have written pretty much exactly what you said so was just curious..

im starting work in a gym cloe to me on monday but from my previous encounters with some other pT's i agree that theres not enough honesty and integrity around, but there are some very good ones around and hopefully one day ill be included in that list..

Bit of an update/another question

I stuck with the routine I stated before, plus other extra work between the days, and got my diet going good and saw some excellent results. Didn't keep track of weight but could see growth, more defined, new/larger veins etc.

However, I recently decided I want to do a cut first then bulk up later, so I've cut down even harder on my diet and started doing jogging/walking HIIT style, I'm doing a 11.6k round trip each night.

I'm still going to the gym and following the routine, but I'm not sure if I will still get any benefits of it since I've cut down my diet harder?

When I say I've cut down my diet harder I mean I'm eating some fruit for breakfast, almonds as a snack, small serve chicken/rice/veges or a salad for lunch, some fruit in the arvo, salad/veges sometimes chicken for dinner, with a hard boiled egg or two thrown in around the place. Sometimes have some beans also. I haven't started weighing portions yet but I'm fairly sure I'm using more kilojoules than I'm consuming.

So yeah, is there any benefit doing heavy weights or should I just stick to cardio?

There will be a benefit from doing heavy weights still. it will help stimulate your metabolism and keep you generally in shape, but you should still do more cardio than eights if your cutting right back. I think your are doing the right thing though mate, keep it up!

Never cut back on weights for cutting up, you will see a negative affect. Keep your weights up and incorporate cardio into your training regime.