GordyR's Beginners Guide to Bodybuilding
- Thread starter GordyR
- Start date
Caporegime
exrx?
also look at coopersguns.com
also look at coopersguns.com
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Right
I am 12st 5, and have really let my self go this summer. Used to go the gym a lot, but havent been this summer. College is around the corner and i want to start getting my body back!
So i am starting the gym, and need to lose all the fat first. I am going to start swimming and cross trainer, and am considering running(but have dodgy groins from when i lost a lot of weight from running, due to not warming up) So that may be a risk. i don't want to pull them again, as it was torture, had horrific ball ache etc
So I am to do cardio , and then some moderate weight lifting to start with. Right?
Now to the diet
I am going to increase the protein i eat a lot, and cut down on fatty food. I drink a lot of Diet Coke etc , so i am replacing this with water. I am aiming to drink 2-3l a day.
Also, with the diet , 5-6 meals a day. Full of protein.
I am 12st 5, and have really let my self go this summer. Used to go the gym a lot, but havent been this summer. College is around the corner and i want to start getting my body back!
So i am starting the gym, and need to lose all the fat first. I am going to start swimming and cross trainer, and am considering running(but have dodgy groins from when i lost a lot of weight from running, due to not warming up) So that may be a risk. i don't want to pull them again, as it was torture, had horrific ball ache etc
So I am to do cardio , and then some moderate weight lifting to start with. Right?
Now to the diet
I am going to increase the protein i eat a lot, and cut down on fatty food. I drink a lot of Diet Coke etc , so i am replacing this with water. I am aiming to drink 2-3l a day.
Also, with the diet , 5-6 meals a day. Full of protein.
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If you need to lose fat first then careful with the food side, very easy to eat to much 'eating BIG' for example 3 chicken breasts worth of protein would be a massive increase on what you usually eat. but some people start the whole BB thing and load like 5 a day down which is fine if your a 200lb monster but will just make most peeps fatter. Get your diet real clean, loadsa veg cut the carbs way down and dont listen too much to the folk who tell you to "eat, eat, eat" cos although they are right you'll probably get it wrong or just plain overeat because 'its all healthy foods'
I've puked after a hard set of deadlifts (12x150kg iirc). Couldn't train after that, got all shakey and felt weak as hell!
I'm currently 'cutting' to lose some fat before going on a hardcore bulk. My routine is as following:
Monday, Wednesday, Friday: Weights training (2 sets,10 reps each exercise), light weights (I do not 'struggle')
Inclined Dumbell Press
Dembell Flys
Dips
Shoulder Press
Shrugs
Bicep Curls
Lateral Raises
Lateral Pull Down (Wide Grip)
Lateral Pull Down (Narrow Grip)
Horizontal Row (Wide Grip)
Horizontal Row (Narrow Grip)
Abs
Skull Crushes
Leg raises (quads)
On Tuesday, Thursday and Friday I tend do do 30-40 minutes of exercise, with at least one 6 mile run (currently I'm resting due to illness). Since the start of July I have gone from ~13 stone to 12 stone 2 pounds and have been taking protein supplements to give my diet ~2000-(max)2500 calories a day.
Is this a good way of doing things? My weights routine is based on a hypertrophy exercise routine I was doing for bulking. I get a good workout without killing myself but never feel too drained because I'm using 'light' weights.
I have removed squatting and dead lifting due to a bad back, and my legs end up totally drained from the running I do up hills. I'm semi training for a half marathon.
What do you think?
Monday, Wednesday, Friday: Weights training (2 sets,10 reps each exercise), light weights (I do not 'struggle')
Inclined Dumbell Press
Dembell Flys
Dips
Shoulder Press
Shrugs
Bicep Curls
Lateral Raises
Lateral Pull Down (Wide Grip)
Lateral Pull Down (Narrow Grip)
Horizontal Row (Wide Grip)
Horizontal Row (Narrow Grip)
Abs
Skull Crushes
Leg raises (quads)
On Tuesday, Thursday and Friday I tend do do 30-40 minutes of exercise, with at least one 6 mile run (currently I'm resting due to illness). Since the start of July I have gone from ~13 stone to 12 stone 2 pounds and have been taking protein supplements to give my diet ~2000-(max)2500 calories a day.
Is this a good way of doing things? My weights routine is based on a hypertrophy exercise routine I was doing for bulking. I get a good workout without killing myself but never feel too drained because I'm using 'light' weights.
I have removed squatting and dead lifting due to a bad back, and my legs end up totally drained from the running I do up hills. I'm semi training for a half marathon.
What do you think?
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do 4 sets of 10 if you want to burn fat. You probably have a bad back because you dont deadlift or squat.
Volume is better for fat loss
Weights should be used to minimise muscle loss, while cardio + diet should be used to maximise fat loss.
I do dead lift and squat, when my back lets me. I have had a bad back since all living memory. When it feels as normal as it could be, I do the exercises. But considering how they seem to make my back worse (even with minimum weight) I am avoiding putting any strain on my back for the moment.
The weight training is to maintain my muscle, not to lose fat. The cardio and the diet was for fat loss.
Cardio isn't THAT effective for weight loss...
You'll achieve a lot more from a weights session. With the exception being HIIT cardio or something similar.
I was never under the impressiont hat weights could burn more fat than cardio - any links or any other useful info?
Can you expand on the HIIT please?
HIIT (high intensity interval training) pretty much explains itself. It's focused around short but intense sprints for a short duration, followed by a short period of rest before doing it again. This sort of cardio means you'll not only be burning calories while you do it, but you'll continue to do so afterwards. It's also probably one of the quickest ways of improving your fitness.
Try doing just 15 minutes and you'll see what I mean, you will never need to spend ages doing HIIT.
Weight lifting is similar, you're going to get a big metabolism boost, release a cascade or hormones, you'll also be burning more calories the following day. Having more muscle will mean you burn more calories just sitting around.
Google german body composition training, or 10x3 for fatlos!
Try doing just 15 minutes and you'll see what I mean, you will never need to spend ages doing HIIT.
Weight lifting is similar, you're going to get a big metabolism boost, release a cascade or hormones, you'll also be burning more calories the following day. Having more muscle will mean you burn more calories just sitting around.
Google german body composition training, or 10x3 for fatlos!
Haha, good luck doing 15 minutes of HIIT
When I started my 8-week cycle of HIIT I died after 3 minutes. By the end of it I was up to 12 minutes.
When you are doing the intense bit, you should be going FLAT OUT. For someone starting out HIIT, 15 minutes is pretty much impossible, unless they are uber-fit when they start.
That's why I said it 
People think they need to run like drones for 2 hours on a treadmill, it's not that productive unless you are wanting to be a long distance athlete.
People think they need to run like drones for 2 hours on a treadmill, it's not that productive unless you are wanting to be a long distance athlete.
That's why I said it
People think they need to run like drones for 2 hours on a treadmill, it's not that productive unless you are wanting to be a long distance athlete.
At the end of the HIIT cycle I was very tired but wanted to continue cutting for another 4 weeks, so I switched to morning SS cardio (20 mins on 3 weight training days and 30 mins on 2 non-WT days) and kept losing fat at the same rate.
I agree that when doing SS cardio you don't want to be doing more than 20-30 minutes, but equally, I think you need to be doing some SS cardio because HIIT is extremely stressful for the body.
True, but you can lose weight without cardio at all.
When I eventually need to cut, i'll probably start by simply changing to a fat loss weights routine and altering my diet, then throwing in some HIIT if progress stalls.
When I eventually need to cut, i'll probably start by simply changing to a fat loss weights routine and altering my diet, then throwing in some HIIT if progress stalls.
