i am 21. i weigh 18 stone 6 lbs.
i am aiming to lose fat around stomach. and build my physique.

example of a typical week! i feel it is working so far! (all training at home!)

mon- jogging at 6am(45 min), arms,legs and ab training on evening
(3 sets every exercise) wide grip barbell curl, short grip curl, squats,overhead raise for triceps, hammer curl,calf raises, preacher curls, finish with crunches

I HAVE WHEY PROTEIN BEFORE AND AFTER TRAINING ASWELL AS L-GLUTAMINE+
WEIGHT LOSS TABLETS TWICE DAILY!

tue- jogging at 6am(45 min). shoulders, back,chest and press ups on evening.
(3 sets all)military press(short and wide grip), side raises, lateral raises, shrugs and pull ups for back, bench press. press-ups to finish me off!

wed- no jogging same exercises as monday on evening!!

[b]thu- jogging at 6am(45 min) - same exercises as tue on evening!!!

fri- jogging at 6am(45min) - same exercises as monday on evening!!

sat- jogging at 8am(1 hour) - same exercises as tue on evening!!!

SUN - DAY OFF

sounds like you might be over trainin,might make better muscle gains if you break down your training a bit more. do each bodypart twice a week at most.
more importantly..wot's your diet at mo??

my diet isnt too strict:(typical day)

meal1:   1piece fruit, protein drink and cereal.

meal2:   fruit, tuna or chicken sandwhich.

meal3:   protein drink, chicken meal wiv veg

meal4:   pasta or fish with final protein drink.


I WORK ALL OVER BIRMINGHAM AND I AM FINDING IT DIFFICULT TO FIND THE RIGHT FOOD TO EAT WHILE I AM ON THE ROAD?

is there any basic diets that will work to gain muscle and lose weight?

first thing you gotta do is get down the supermarket and get some tupperware, the worst thing you can do is buy food on the road, you gotta prepare your food if you wanna make any progress mate, and at a glance at your diet, scrap the protein drinks and cook yourself chicken breasts, turkey, tuna steaks and stick it in your tupperware with some rice and make 4 meals to take to work would be first move bud

ok. thanks for the advice. are protein drinks no good then??

i'm not saying they don't have a place in a diet but remember they are called supplements cause they should supplement your protein intake not replace it, i would shoot for 4-5 solid meals first, shakes are good post training and bedtime and middle of the night if you wake up to piss

also if you trying to lose weight avoid any wheat based products like pasta and bread, stick to low gi carbs like oatmeal and basmati or brown rice

Yep, def split the meals, u need 5-6 a day, eat little and often for the best results, if you take in too much protein it will just convert to the dreaded flab!

quick not some protein powders are lower in cals than others ,go for low calorie one`s like 100%whey

[quote=62]my diet isnt too strict:(typical day)

meal1:   1piece fruit, protein drink and cereal.

meal2:   fruit, tuna or chicken sandwhich.

meal3:   protein drink, chicken meal wiv veg

meal4:   pasta or fish with final protein drink.


i'm wiv diesel on this one.. pro shakes are overated. no one ever got big on supp's alone,ya gotta EAT! but fink about it.. there were NO real supp's in arnolds time and you wouldnt mind lookin like he did(circa 1975-not how he looks now obviuosly!)tupperware the way to go mate.
four solid meals,plus pro after trainin and last fing at nite,of ya gotta.
buy your meat from butchers if you can,supermarket stuff full of water an colourings. you want protein not E10210!!  :)

i bought some protein shakes once then i read the back and saw that thay have vitamins and some was 300% of ur surgested daily intake so now i just eat as i did normaly before i started training about 4-5 small meals a day. i quess it takes a bit longer but i think its worth being healthy too