Getting into shape

Aruffell

Aruffell

Aruffell

Soldato
Joined
29 Dec 2004
Posts
5,653
Location
Chatham, Kent
So after joining a gym and realising that I didn't have the time between running my own company and 2 kids, I've decided that I'm going to do it again, even if I have to go at 5am to make it worthwhile as the gymgroup near me has a cheap gym that is 24/7 so seems right up my street.

Nutrition

I've been looking into this for the past day or so and am baffled by how much information there is. When I was younger, I ended up bulking quite a bit (8.5stone to 11.5stone in 3 months) and it was easy and it just consisted of eating like a horse. These days all I see is macro this and balance that. I even signed up to myfitnesspal and while my typical meals match the protein side of it, I'm 141 calories off of what my carb goal is so maybe I've done some calculations wrong. Any advice is greatly appreciated.

Just been playing about with myfitnesspal, trying to plan my meals for tomorrow and came up with this - http://prntscr.com/83xrxi So straight away the macros are all out, and I don't think I have time to do this every day for each meal trying to get it right. Do people seriously do this?

It is worth noting a few things. The first being that I tend to not eat crap or jarred crap meaning that even making a spag bol, I use chopped tomatoes and pasata and sundried tomatoes etc... instead of a jar of dolmio. I also have a mrs who is on slimming world so trying to keep it as clean as possible for her diet is welcomed too, as I'm not cooking two different meals for me and then another for her and the kids.

Fitness

I'm looking to start things off with 3 days a week at the gym, but would love some form of routine set for me by the lovely helpful people on here. When I was at my last gym, they set the routine for me and while it was murder, I never noticed any results, hence me slacking off more and more.

I do suffer with bad knee joints and as an example, if I squat and stay down for any longer than 10 seconds, I do have trouble getting back up without pulling myself up on something. I'm hoping that by building up some muscle, I will be able to take the strain away slightly.

My current stats are:

5ft 11
12 stone 8
Waiting on a body fat caliper which is being delivered tomorrow

My goals are:

Get my weight up to 13 stone 5 but drop the body fat, mainly around the belly fat area.

I'm currently reading some more information on these forums, but any help is greatly appreciated.

What macros should I be aiming for?
Should I be faffing about with all this macro nonsense?
What type of exercises and weight should I be doing?

Thanks guys,

Andy
 
Last edited:
Hey,

Yeah i'm reading through that now.

What is the best way to tackle this then? The only surplus body fat that I really have is on my belly. I have strong abs underneath, but doing a million crunches is worthless as it's never going to burn that belly fat off.

Do I lose the belly fat first? If so, how? Or do I bulk up first?

Andy
 
Thanks for the input guys.

I do typically eat clean, with everything made from scratch, like mama used to make ;) Not a fan of jars of mixes etc... so even spag bol and curry I cook from nothing with all fresh ingredients.

I just bought a fitbit charge hr so keen to see what that thinks of my activity etc... and have been using myfitnesspal for the past day or so adding in my food to see how that goes.

Any ideas on a workout plan? I honestly can't remember how much I used to use on each machine etc...

Thanks,

Andy
 
This was when I was 16, and it was a bit of both, but due to how skinny I was (5ft 11) I filled out in areas so it didn't look like I'd just piled on weight around the belly etc...

I ended up doing some girly DVD aerobic thing yesterday with my fitbit on and it nearly killed me. Goes to show how out of shape I am I guess :D
 
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