Full Workout & Supplement Help Needed

[panthro]

Hi Guys, Im looking for some advice on my workout and supplements I could be taking.

I do a lot of martial arts including Taekwon-do, KFM and amateur Muay Thai & Muay Boran Boxing. Now due to my work situation I dont have time to go to any sessions so have had to put it on hold for a while.

My body fat is now too high and Im getting flabby. Im a fairly big guy though and carry it well, definitely an endomorph. Im 6ft and about 14.5st. I used one of those bodyfat percentage machines the other day and it said Im 19%...Im not happy about this! I know a lot of it has to do with diet so I am now trying to control that.

As I have a gym at my workplace I am using this now to keep fit. Its extremely basic but has all the necessary essentials (including a studio with a punchbag).

My usual cardio is time on the punchbag along with skipping - 3mins fast pace, 1 min break and so on (usually go for 12 rounds) then I ususally do a 10 min warm down on the bike. I would like to stick to this as I find normal cardio like the treadmill, bike, etc really boring, plus the skipping helps me keep my footwork to a high skill level. Any suggestions on how to improve. Im looking to burn the fat as well as improve my cardio.

When it comes to weights however Im clueless. I want to really build upon my strength and my muscles especially the upper body and stomach muscles but Im not sure where to start. I need a lot of help on this one.

The other point was supplements such as WMS and whey powder. Will these help me in any way?

Cheers

 

[Chong Warrior]

If you really are 19% bf then you've decided to try and lose some fat at just the right time. I believe once you get to 20%+ things change in regards to hormones, etc and it's harder to gain muscle and lose fat.

You want to build strength then it's compounds all the way, compounds are any lift that requires you to use more than one joint during the movement, so:
Squats - Ass To Grass squats are even more of an all body exerercise.
Deadlifts,
Bench Press - incline, flat, decline
Military Press
Weighted Dips,
Barbell Rows.

These will strengthen your your whole body, hitting every muscle group.

WMS is excellent PWO in helping to refuel your muscles rapidly and thus improving recovery. Zero stomach bloat aswell unlike dextrose. Supplementing with whey makes it easier to rasie protein without calories going through the roof. This will help you hold onto muscle and keep your strength up while on a calorie defecit.