GordyR's Beginners Guide to Bodybuilding

Chong Warrior said:
Good stuff, keep it up :)

How are you getting it measured?
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Callipers, but in all honesty im not 100% happy in this measurement. Yes it's accurate but does it really take into consider the rest of the factors? I was at my best the day before but sometimes I get bloated, possibly from all the water, stomach sort of bloats up sometimes, goes back down though. But would this affect the reading? im just not 100% sure.

But for the physical look I know I have lost a lot because if I compare my stomach from before and now it's a lot more slimmer, especially the middle section of the stomach, the abs they have retracted and under the ribs it's pulled in and the side of the abs are even showing. Lower stomach isn't anywhere near as potted as it used to be, it's starting to actually form into something. My waist size has dropped from 40 to 36.

Obviously I have a long way to go I want to drop below 20% thats my current goal and then I can work on dropping it more from there.
 
Chong Warrior said:
I think the best thing is to use all 4 ways of testing bodyfat. Calipers, scales, tape measure and a mirror :)
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Scales show 15st 8. Which is a difference, it was like 16st 4 before. Didn't expect weight loss because I was doing the weight training at the same time, so I didn't think it would make a difference on the scales.

Question though, what do you recommend for cereal, there is tons of brands saying this is healthy this is that etc, but what is the best to have. I was looking for some taste really but I don't think I'll get that. I have cereal in the morning and cereal at night, used to have toast but I cut that out, went from 5 pieces of wholemeal bread a day down to 2, due to the carbs.

It's okay to eat cereal two times a day though yeah?
 
Oats ;)

I've just changed my diet again and introduced cereal for breakfast. I have Tesco's Organic Muesli with a banana, very tasty :)

Twice a day? Not for optimal nutrition no but it's not going to do you much harm. If looking to drop bodyfat then I'd say try and eat all your carbs for breakfast, lunch, pre and post workout. All other times it's generally better to avoid them. If your body isn't using them for energy or replenishing glycogen stores then there's only one thing to do with them... store as bodyfat.
 
Chong Warrior said:
Oats ;)

I've just changed my diet again and introduced cereal for breakfast. I have Tesco's Organic Muesli with a banana, very tasty :)

Twice a day? Not for optimal nutrition no but it's not going to do you much harm. If looking to drop bodyfat then I'd say try and eat all your carbs for breakfast, lunch, pre and post workout. All other times it's generally better to avoid them. If your body isn't using them for energy or replenishing glycogen stores then there's only one thing to do with them... store as bodyfat.
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I'll have a look for that tomorow, muesli comes in different types, with nuts and oats or bits of dried fruit etc in it, does it generally matter no? or is there only one type of that one your talking about.

I get hungry later on, so what do you rec that I can eat that won't be carbs or stored as body fat? I did get the quark cheese but put that on ryveta or something?
 
SK07 said:
I'll have a look for that tomorow, muesli comes in different types, with nuts and oats or bits of dried fruit etc in it, does it generally matter no? or is there only one type of that one your talking about.

I get hungry later on, so what do you rec that I can eat that won't be carbs or stored as body fat? I did get the quark cheese but put that on ryveta or something?
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Muesli varies quite a bit. Some are absolutely loaded with sugar so be careful. I like the Tesco one as it's well balanced, tastes nice, it's organic and costs less than most other normal brands. Organic ones are usually expensive.

It really is upto you. If you like cereal than have that, everyone responds differently to carbs and fats.

How about a tuna omellette? Carb free, tons of quality protein and some good fats :)
 
Chong Warrior said:
Muesli varies quite a bit. Some are absolutely loaded with sugar so be careful. I like the Tesco one as it's well balanced, tastes nice, it's organic and costs less than most other normal brands. Organic ones are usually expensive.

It really is upto you. If you like cereal than have that, everyone responds differently to carbs and fats.

How about a tuna omellette? Carb free, tons of quality protein and some good fats :)
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Killer to make at that time. I'll give it a shot though, don't think I could make one every night lol. For a cutting diet maybe I should just eat fruit at night to keep it simple.

Also one thing I have tuna every day for lunch on wholemeal bread, I do put a spoon of mayonaise in it, it's not normal mayonaise it's the low fat one, that alright or?
 
Speaking in general terms how long would it take to drop from 23% body fat down to say 15%?. Hard to answer yes but put into account that im doing weight 4 times per week and cardio 4 times per week plus another time on a seperate day. including a very healthy diet. So a healthy diet + good exercise workouts.

How many months? or is it stretching to a year? another question is once losing body fat do you lost anything else, hard to explain sort of but maybe feel sort of side affects such as decrease in stregnth or tired more often etc..
 
SK07 said:
Speaking in general terms how long would it take to drop from 23% body fat down to say 15%?. Hard to answer yes but put into account that im doing weight 4 times per week and cardio 4 times per week plus another time on a seperate day. including a very healthy diet. So a healthy diet + good exercise workouts.

How many months? or is it stretching to a year?
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Depends. A 250lb man would have a lot more fat on him than a 160lb man with the same bf%.

There are 3500 calories in 1 lb. of body fat, so if you need to drop 10lbs of fat that's 35,000 kcals you need to burn off. Not something you'll manage in a week! ;)
another question is once losing body fat do you lost anything else, hard to explain sort of but maybe feel sort of side affects such as decrease in stregnth or tired more often etc..
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Losing weight is easy, it's losing bodyfat and keeping muscle that's tricky. This is when certain supplements (oops I used that dirty word again!:rolleyes:) come into their own and can be very usefull.
 
Chong Warrior said:
Depends. A 250lb man would have a lot more fat on him than a 160lb man with the same bf%.

There are 3500 calories in 1 lb. of body fat, so if you need to drop 10lbs of fat that's 35,000 kcals you need to burn off. Not something you'll manage in a week! ;)

Losing weight is easy, it's losing bodyfat and keeping muscle that's tricky. This is when certain supplements (oops I used that dirty word again!:rolleyes:) come into their own and can be very usefull.
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Yeah but if I do weights + cardio im going to lose fat but keep the muscle no? obviously im not going to build mass but I'll at least keep or help to keep what I have yes?

35,000 calories, I don't burn 3,500 calories a day (I don't think) so I mean 35,000 calories for 10 lbs that would be kinda hard since your eating and putting more calories through?
 
SK07 said:
Yeah but if I do weights + cardio im going to lose fat but keep the muscle no? obviously im not going to build mass but I'll at least keep or help to keep what I have yes?
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That's the basic idea. Make sure your cardio is low tempo, so walking or something is perfect. Don't fall into the trap of thinking pushing hard in cardio after weights is better because it isn't. The harder you push, i.e. the faster you run, the more glycogen you will burn and you should already be fairly glycogen depleted after the weights. The less intense and more oxygen you can breath in the more bodyfat should be burned for energy.
SK07 said:
35,000 calories, I don't burn 3,500 calories a day (I don't think) so I mean 35,000 calories for 10 lbs that would be kinda hard since your eating and putting more calories through?
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Yes they need burning in addition to the calories you intake.
 
also, be careful what you take after your weights session, when you are about to do cardio.
having a protein shake between weights and cardio is not the best thing to do.
steady state cardio at a pace that keeps you sweating, but not heavy breathing, would be good.

i cannot recommend enough (and have done many times on here) TT's guide to fueling your cardio, over on MT
 
Just to say that I don't take anything before my workout, I don't take supplements. I am cutting so you know. Im doing my weights then 20 mins cross trainer at 10 resistance 80rpm afterwards and I'll add in 10 mins walking on the treadmill on hill. i have a seperate day for cardio in which I do 40 mins cross trainer and 20 mins treadmill.

After my workout it depends on the time but today I had my lunch after. I don't take shakes or anything like that. My diets clean and basic but very healthy. Infact thats where you can help me, when going to a restaurant what to eat? I know I can't avoid big calories but protein for one so something like steak maybe?
 
SK07 said:
Just to say that I don't take anything before my workout, I don't take supplements. I am cutting so you know. Im doing my weights then 20 mins cross trainer at 10 resistance 80rpm afterwards and I'll add in 10 mins walking on the treadmill on hill. i have a seperate day for cardio in which I do 40 mins cross trainer and 20 mins treadmill.

After my workout it depends on the time but today I had my lunch after. I don't take shakes or anything like that. My diets clean and basic but very healthy. Infact thats where you can help me, when going to a restaurant what to eat? I know I can't avoid big calories but protein for one so something like steak maybe?
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hard working cardio after a weights session is not the best idea in the world.
as for eating in a restaurant, eat what you want. there is plenty of scope in the rest of the day / week to manage the calories.
 
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