Beginner Help

sgx.saint

sgx.saint

sgx.saint

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Hey.

I've just spent the past fifteen minutes reading through GordyR's brilliant sticky.

I'm wanting to lose weight and bulk up, sort of my delayed new years resolution! :)

Anyway, in the guide, Gordy says to bulk up first, then cut. Now I already have some fat on me that I want to shift. Mainly around my stomach, chest and hips.

We're not talking lots of fat here, but still noticable and actually one of my motviations to sort myself out fitness wise.

So, I was wondering, should I start bulking up and then move to cutting as in the guide, or should I start a cardio regime first to lose my current fat and then start bulking?

Sorry if it seems like a daft question, it's been years since I've worked out.
 
I would have thought that losing current fat, and then putting it back on again ( To a certain degree ) Would be a little pointless...

But i don't really know anything :p
 
Cr0fty said:
I would have thought that losing current fat, and then putting it back on again ( To a certain degree ) Would be a little pointless...

But i don't really know anything :p
Click to expand...

So I have to get fatter before I get slimmer? :)

Thanks for the reply anyway mate, I'm hoping one of the fitness guru's will drop by and show me the ropes (not sexually ofc).
 
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if you havent dont any sort of weights etc before then yes, you could bulk and lose fat at the same time, but only for a limited period of time, so get a decent routine, start eating big and come back in 6 months and assess your situation then
 
Freefaller said:
Diet is the majority of the battle, and the biggest thing to get right. The dedication to exercise alone is not enough.
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Yeah, I'd agree with that. Being a beginner to all this, I think its going to be a massive learning curve trying to calculate my calorie intake based on the foods I buy etc.

But is the general consensus that I should bulk up first anyway, then concentrate on cutting the additional fat and previous fat all in one go?
 
A2Z said:
if you havent dont any sort of weights etc before then yes, you could bulk and lose fat at the same time, but only for a limited period of time, so get a decent routine, start eating big and come back in 6 months and assess your situation then
Click to expand...

I haven't really touched weights for the past five years, and I was never big on them anyway when I did (no pun intended).

I can't remember, does GordyR's guide give timeframes for how long to bulk and how long to cut?
 
You should start a basic weight training routine with cardio added in three times a week. Make sure you start you cardio with nothing too stressful. I would highly recommend fast walking for a week or two to adjust your body into the new way of working.

60 minutes of cardio three times a week will be plenty. As for weights, I've posted a 3 day split in the sticky a few pages back and that will do just fine.

You will shift some fat at first whilst making good beginners gains. You must get your diet sorted.

Post foods you will eat, and have you got a slim budget?
 
What Styles has said is pretty much what I would do, but you could also spend a month before doing weight/cardio circuits which would help to familiarise you with weight exercises while loosing fat :)
 
Hey.

Right, time to resurrect this thread.

Here is a piccy of how I look currently... (I can supply more pictures if necessary).
me_03.05.08.jpg


I am 5ft 11, and I am unsure of my exact weight as I don't actually own a pair of scales lol. When I last checked which was around six months ago I weighed 11st 7lbs.

My goal is to lose weight, and develop muscle, pretty much everyones goal.

It has been years since I have worked out either cardio or weights so I am very new to all of this, and will need some close guidance to help me achieve my goal :)

I need to sort my diet out, and I am ready to do this, but I do find it a little confusing. Working out all these ratios, calorie intakes and how much protein to eat per lb of bodyfat. Got a headache from reading all the threads, and other websites! :)

Do I need to lose weight first (cutting), or should I go straight to bulking and then cut?

Post foods you will eat, and have you got a slim budget?
Click to expand...

I do have a tight budget, and do you mean post what foods I WILL eat?

What do you think of the below routine (cut from another website)

SATURDAY - Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure) (Lay so head is at the top of the bench)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses)


SUNDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Chins or Lat pulldowns 3 sets 6-8 reps (last set to fail)
(I would prefer you to do chins instead though if you are strong enough to lift your bodyweight)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps


MONDAY
REST & Cardio (30 mins swimming before brekkie approx 40 lengths)

TUESDAY - Delts/traps
5 min warm-up
Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps

WEDNESDAY
REST & Cardio (30 mins swimming b4 brekkie)

THURSDAY - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises (link shows seated) 4 sets 8-10 reps (last set to fail)
Weighted Swiss Ball crunches 4 sets 6-8 reps
hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

FRIDAY
REST & Cardio (30 mins swim b4 brekkie)

I would replace the swim with running/jogging and I would also have to re-arrange the days. I'm a little lost as to some of the techniques listed above, but I am reading through a website which explains how to do them and what they are.

Oh, before I forget, I have Whey protein ready to go too, strawberry flavour, yum! :P

I could really use a hand with working out a day by day diet that I can stick too and also get my right intake of calories etc.

Right, I've rambled enough, please feel free to pick this apart lol
 
a nice simple way to do your calories and stuff...

work out how many calories you want to take in a week (find your maintainence level then either add more for bulking or less for cutting), then divide by 7. this will give you your calories for the week.
now, protein, 2g per lean lb of bodyweight a day. that will take up x calories a day. now the rest needs to come from complex carbs.
remember to factor in post workout shakes on training days.

dont be scared of greens, especially things like brocoli (sp?).

be careful doing any exercise, but specifically watchout on deadlifts and squats. dont over do yourself, use a light weight that will allow you to get the form perfect. form is key.
 
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Morba said:
a nice simple way to do your calories and stuff...

work out how many calories you want to take in a week (find your maintainence level then either add more for bulking or less for cutting), then divide by 7. this will give you your calories for the week.
now, protein, 2g per lean lb of bodyweight a day. that will take up x calories a day. now the rest needs to come from complex carbs.
remember to factor in post workout shakes on training days.

dont be scared of greens, especially things like brocoli (sp?).

be careful doing any exercise, but specifically watchout on deadlifts and squats. dont over do yourself, use a light weight that will allow you to get the form perfect. form is key.
Click to expand...

How many calories should I be taking in a week?

When you say lean bodyweight, can you explain?

Also, what foods would deliver complex carbs?

Finally, will watching videos of how to perform certain exercises provide me with enough insight to actually carry them out using the perfect form?

Sorry for all the questions, I did warn you! :)
 
sgx.saint said:
How many calories should I be taking in a week?

When you say lean bodyweight, can you explain? Total body mass minus your body fat % for example im around 17st and 25%bf so my lean mass is roughly 13st, That gives you at least a rough estimate to work from

Also, what foods would deliver complex carbs?Anything wholemeal such as brown/wild rice wholewheat pasta green veg things like that

Finally, will watching videos of how to perform certain exercises provide me with enough insight to actually carry them out using the perfect form? Having someone next to you critising your form will obviously be better but not everyone has access to someone who knows what their doing

Sorry for all the questions, I did warn you! :)
Click to expand...
 
Thank you for clarifying :)

What would be the best way to work out my body fat percentage?

Plus, I'd still love some advice/answers to my questions in my post a few posts up.
 
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