Hi all.
New to the forum althou I've been reading for a few weeks.

Due to start my training on 3rd November.

I've purchased myself Optimum Nutrition 100% Whey - 5lb & 110 Caps of Hot-Rox Extreme.

Due to working in an office, I can only train after work hours. After reading a few different workouts etc I've come up with this:

Hot-Rox Cap - 6am
Breakfast : 6:30am
Work Starts : 8am
1st Shake: 8:30am
Mid-Morning Snack : 10:30am
Lunch : 11:40 (eat around 12pm)
Mid-Afternoon Snack: 2pm
Hot-Rox Cap - 3:30pm
2nd Shake : 3:55pm
Work Finishes : 4pm
Gym : 5:30pm-7pm
3rd Shake : 7pm
Evening Meal : 8pm
Bed - 10pm

My mid-morning snack would consist of something like a bagel with turkey slice/salad.
Mid-afternoon snack would be banana/pear..

I will be doing an hour weights 5 days a week, 30mins cardo 6 days a week.

Im currently weighing about 218.4lb with about 23% body fat. Being a young guy & the social life I have at the moment, I like a good drink on the weekends, but I know I have to kinda cut this out if I wanna get serious with the 'getting into shape'...

Im looking to get down to about 190lb with about 8/10% body fat within 6 months and then maintain this.

Thanks for reading, look forward to your comments & advises.

-Ryan

your gonna be dissapointed mate. whats hot roxs caps? also change your training to 3 times a week
mon, weds, friday do weights. no more than 3 weights sessions per week. concentrate on the 3 big lifts. bench press, squats and deadlifts. do it like that and you will make progress. do it another way and u be slogging away gaining minumim. i spent first 6 month or so slooging away gaining nowt. wasnt untill i done 3 times a week and used the bench press, squats and deadlifts i started to get strong and grow. and supplements wont make you grow. you need plenty of good food and trainnig not hot rox rip offs whatever they are

Quoted from james

your gonna be dissapointed mate. whats hot roxs caps? also change your training to 3 times a week
mon, weds, friday do weights. no more than 3 weights sessions per week. concentrate on the 3 big lifts. bench press, squats and deadlifts. do it like that and you will make progress. do it another way and u be slogging away gaining minumim. i spent first 6 month or so slooging away gaining nowt. wasnt untill i done 3 times a week and used the bench press, squats and deadlifts i started to get strong and grow. and supplements wont make you grow. you need plenty of good food and trainnig not hot rox rip offs whatever they are

Thanks for the advice mate.
They probably are a rip off, but i've read a few good reviews saying they assist in burning fat.
What about gaining mass on the arms.  Will bench press, squats and deadlifts increase arm mass etc?

thx again

you need to do more lifting than just them 3 compound lifts.

even tho that the above lifts are the basic good lifts that ever one should do ,there is alot more need to hit the body part your training on that day.
...........................................................................................................
chest-flat barbell bench-incline barbell bench-bumb bell flys -cable cross overs

triceps-stright bar push down-skull crushers-kick backs-dips.

thats mondays workout

........................................................................................................


back-latpull downs-bent over rows-deadlifts-

biceps-bumb bells curls-rope cable curls-ez bar curls

thats tuesdays workout.

..........................................................................................................

shouldrs-bumb bell press-side raises-reverse flys,fishish with smith machine behind neck press.

(traps)-heavy shurgs 4-5 sets of 8-10

tursdays workout

............................................................................................................


legs-sqauts-leg press-hams and calf raises.

fridays workout

............................................................................................................

cardio 2 times per week .

the above workout is what i do .

you want to be hitting the cardio 4 times per week on a empty stomic for an hour every sesion.

....................................................................................................................................................................

your diet is the main factor if you want to get down to 12% body fat just clean the diet up .

low carbs and fat and high protein will be good .

yes your arms will grow. you ever see a tree with a skinny trunk and big branches? build the trunk deadlifts and squats and the branches will grow with it. and yes you need to do other movements aswell i was just stating make these the base of your workout. you can put the other exersises in as to finish off your workout. also dont read none this shite in bodybuilding mags. your natural and wont grow of sets of super this and super sets of that. read brawn and true grit any books buy stuart mcroberts. there natural trainers who know what there talking about.. when you use gear (if you ever do) then you can train how they train in magizines. amount of lads i see in the gym doing these workouts form magizines every day of the week blasting there biceps with allsorts and they wonder why they never get on to the big weights makes me laff. when i point out why they all say but ronni and jay cutler does this and that. more is not better. just remeber that

thanks again.  I will check out some books by stuart mcroberts as well.

cant fault u at all mate.. cheers!

I've added my daily intake of food...  Will this allow me to look weight and gain muscle mass?

Food Intake:

P Shake  : 07:30 - 24g 100% Whey Protein
TRAIN
P Shake  : 09:00 - 24g 100% Whey Protein
Breakfast: 09:15 - Branflakes, currants, granola & skimmed milk
Snack    : 11:00 - Banana
Lunch    : 14:00 - Chicken salad
Snack    : 16:00 - Apple
P Shake  : 17:00 - 36g 100% Whey Protein
Dinner   : 19:30 - Chicken/Vegetables
Snack    : 22:00 - 100g Cottage Cheese & Chive

whats that nutritional facts of mate? your daily intake added together?

Quoted from MOONSHINE

whats that nutritional facts of mate? your daily intake added together?

Yeah mate.
Off Fitday.com

-Cheers

try training after you have had a breky. need good carbs about 90 mins before training. or a scoop of complex carbs to ur morning shake and train an hour after.

intresting........ i'm gonna go on the site, stick my stuff in. cheers for that mate

Quoted from james

try training after you have had a breky. need good carbs about 90 mins before training. or a scoop of complex carbs to ur morning shake and train an hour after.

Thanks for ur reply James.
Im trying to burn as much stored fat in the 1st month, so my training is 60% based on cardo / 40% based on weight training in the mornings.  Im working 10am - 6pm this month hence me hitting the gym in the mornings   By the time I get home from work its 7pm, gym shuts at 8pm, so I jus thought id do cardo for this month, burn off as much stored fat as possible.

Im then eating a reasonably high carb/fibre breakfast.  (Branflakes, currants, granola, nautual yogurt (fat free), sliced strewberries, skimmed milk)

What you think buddy?

Thanks again!

aye suppose cardio is ok on a protein drink. but when doing weights deffo need a breakfast in you before hand. get the carbs in the muscle etc. i think i would collapse doing a set 5 reps of deadlifts with no breky in me.

Quoted from rstaniforth

Hi all.
New to the forum althou I've been reading for a few weeks.

Due to start my training on 3rd November.

I've purchased myself Optimum Nutrition 100% Whey - 5lb & 110 Caps of Hot-Rox Extreme.

Due to working in an office, I can only train after work hours. After reading a few different workouts etc I've come up with this:

Hot-Rox Cap - 6am
Breakfast : 6:30am
Work Starts : 8am
1st Shake: 8:30am
Mid-Morning Snack : 10:30am
Lunch : 11:40 (eat around 12pm)
Mid-Afternoon Snack: 2pm
Hot-Rox Cap - 3:30pm
2nd Shake : 3:55pm
Work Finishes : 4pm
Gym : 5:30pm-7pm
3rd Shake : 7pm
Evening Meal : 8pm
Bed - 10pm

My mid-morning snack would consist of something like a bagel with turkey slice/salad.
Mid-afternoon snack would be banana/pear..

I will be doing an hour weights 5 days a week, 30mins cardo 6 days a week.

Im currently weighing about 218.4lb with about 23% body fat. Being a young guy & the social life I have at the moment, I like a good drink on the weekends, but I know I have to kinda cut this out if I wanna get serious with the 'getting into shape'...

Im looking to get down to about 190lb with about 8/10% body fat within 6 months and then maintain this.

Thanks for reading, look forward to your comments & advises.

-Ryan

Hi dude make sure you do a workout split in say 3 days a week (say tuesday thursday and saturday as example). You should always have a day rest inbetween your workouts so your muslce has time to recover and grow.
On each day you should do diffrent parts of your body (ie tuesday do your outerarms (triceps) and your chest) and look for workouts for those two bodyparts on this website as their are plenty! and then do the same for thursday (ie do legs (look up leg workouts) and saturday do biceps, and back (again look for workout exercieses for those bodyparts on here).

The most important thing about bodybuilding is nutrition. You can do all the hours you want in the gym but without the proper diet you will not grow. Eat 5 small meals a day consisiting of 40% protein, 40% carbs and 20% good fats. Their are plently of diffrent foods so once again check the search on this site. Good sources of protin are meat, carbs are pasta and rice etc.

I also use whey protein powder and creatine (and so do 95% of bodybuilders i know) so make sure you go buy some as it will make you grow much quicker in size when combines with a good diet. I recommend a website called myprotein (google it) its the cheapest i have found and if you use this code "MP27522" you get 5% off your first order!! I also recomend the egg whites!!

my protien is ok but theres cheaper and better services. they take a week to send your supps. not good when your down to your last bit at the bottom of the  whey tub