hey basically been training for a year and have lost about a stone and bulker up a little... i am 6'2 wiegh about 85 kg and i feel that i have a layer of fat over some parts of my body(chest stomache a little on my amrs) which if lost would help show the muscles better... i dont want to get too big sort of like brad pitt in fight clubbut maybe bigger bigger arms i dont know if i should still be eating 5 meals a day (i eat 3 or sometimes even 2 which i know is very bad) at the moment i do a 2 hour work out (total upper body) and a half hour cadio at the end twice a week and i try to get 2 just cardio days of half an hour) will i still keep the same shape but loose weight if i stick with this?
i am a student which means loads of nights out but i do eat quite well (my mum is a health freek so has trained me well) i try to eat atleast a chicken breast with every meal also i cant afford to eat 5 or 6 times a day lol
ok now onto my arms... i do hammer curls 10kg normal curls at 12kg and i rest my arm on the bench uprite and lift 10kg if i want them to get bigger should i b lifting more weight but lower reps (say 6x 16 kg) and should i add this or do it insted of one of the other exercises. as i said loosing weight is a priority for confidence reasons and i can always add muscle later
i know this is a little confusing and if you need an more info just let me know thanks alot
Hi Phil, im always honest so i hope youre ready for this!
On your (varied) diet you will never atain the sort of physique youre after. 2 or 3 meals daily whilst training will mean youre body will always be in reverse (catabolic) instead of anabolic. This can only be done if protein requirements are met i.e, protein every 2-3 hours. Minimum 5 meals and i think for what you want to look like this would suffice. Wether you want to get bigger or just stay as you are and get leaner, protein intake basically remains the same, its low complex carbs (strict) and lots of cardio that makes you lean.
You say you cant afford to eat 5-6 times per day but what do you use to pay for your regular nights out? If its a choice between wanting to look good and going out, certain sacrifices have to be made... i know what i would choose. If my funds where limited, like they have been many times in the past, i spent every penny on nutrition... not in clubs n pubs! Brad Pitt looked the biz in that film and employed a personal trainer aswell as a nutrition guru, that is why he looked the way he did. Whatever he was told to do he obviously did it and as a result he looked fantastic. If i wasnt in to mass building that would be the look i would go for.
* Try doing cardio 30-40mins before breakfast. It is around 3 times more effective to burn fat at this time then in the evening.
* Use GRENADE to make burning fat easier, available on this website.
* Eat a minimum of 30g of protein to a max of 35g per meal, minimum 5 daily.
* Eat 4 small complex meals daily and have no carbs in the last meal.
* Train your whole body once per week and split into groups.
* Vary the exercises in your routine. When it comes to arms, i nver do the same workout once!
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HAVE A GOAL IN MIND, AIM FOR IT... AND ACHIEVE IT!
thanks for the honesty cos to b honest i would rather that so i can just get on with it. if i use a grenade will i be able to keep the weight off or will i have to use this forever...? i dont want to b relient on anything... ok so how much is like 30 g of protine ... ok i am lazy but how much is like a chicken breast or an 8 ounce fillet steak... sorry complex meal? how often can i go out and drink realisticly... i meen i go out quite hardcore when i go out ii know it isnt good but i am willing to make sacrifices cos i have been fat my whole life so would like to look good while i have the time to do it also how often cardio and weights? if i do cardio in the morning should i do weights with it or in the evening?also how many days cardio and how many day wieghts? is runningfor half an hour better than half an hour of varied exercise , running, cross trainer, rower, stepping, airbike? sorry so many question its just i dont want to waist my time and you guys know what u r doing so any advice, is great thanks alot for your help phil
Go on to my website http://www.paul-lock.com, and you will find a calorie count and it gives you the breakdown of protein, carbs, and fats. It has every food you can think of, even Mc d's and ALCOHOL!
I would have your big binge on say, a saturday night, seems to be the most popular and busiest night! You say you havent been fat but you will get fatter and thats a cert if you carry on binge drinking. Remember, the way we look is a reflection of our lifestyles!!
Me personally, i do 30mins cardio before breakfast whilst my glycogen levels are at the lowest point and then weights in the evening when glycogen levels are at my highest becouse of food eaten during the day has time to be stored as fuel, also i am at my strongest becouse of this, which makes sense. I would train your whole body over 3-4 days, no more than 5 or you will over train. Weight sessions should last no more than an hour. Fast walking is better than running, keep heart rate at around 70% max when wanting to burn fat. I take it youre under 25, 130 beats per min will be sufficient, no more than 140. Cardio is the most boring thing in the world so vary it and do 10mins each on 3 pieces of cardio equipment. And have at least 1 day off from cardio.
SIMPLE!
See (PHOTO SECTION) critique my physique.
HAVE A GOAL IN MIND, AIM FOR IT... AND ACHIEVE IT!
thank you for the advice everyone i have been fat in the past but i am getting thinner now the thing is i actually enjoy the running machine and running becuase i love listening to music and this is the only time i get to myself when all i do is listen and think! so the next question would be which muscle groups to train together... i usually do my whole body work out in one (spend 2 or so hours in the gym) is this not good and why? i am going home to london (and therefore away from the gym) this weekend so i will weigh myself and start afresh next week also ready meals we dont really have a kitchen and so i ircowave alot the thing is i always pik readymeals with low fat content (nothing above 4%) and low calories (500max) i mix chicken breast with some of the vegi ones is there any way i can justify them...?
and do cardio every day bar one or 2? also what happens if you train over 70% of your heart rate, jus out of interest i wouldnt mind improving fitness as well will walking do that? thanks alot
If you run on the treadmill youre using glycogen for fuel instead of fat for fuel! Split muscle groups like muscle_ave has suggested. Any exercise that keeps your heart elevated over a prolonged period will keep you fit!
See (PHOTO SECTION) critique my physique.
HAVE A GOAL IN MIND, AIM FOR IT... AND ACHIEVE IT!
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much more effective.
