Need some advice on what step to take with lifting/cardio

Nitrojan

Nitrojan

Nitrojan

Associate
Joined
12 Jan 2008
Posts
2,116
I have been asking on other forums but had no replies - I guess people just dont want to help out new people to lifting/cardio. Overclockers is my last chance, at least I know someone might reply on here :)

Ok, so.. after trying to get into lifting last year I bought a set of weights and quite an expensive treadmill however I never really got 'into it' as it were. The whole diet/training confused me and at one point I didn't know where I was going or what I was supposed to be eating and as a result the treadmill is just collecting dust.

I am 18 this year and now that summer is here again - I really want to focus on getting myself to a suitable standard because as I am at the moment, I really dislike the way that I look. I have asked a few people what to do however I keep getting different answers all the time.

Here are a few pictures of me taken 2 seconds ago (excuse the pink camera as it's not mine :p):

p1040743m.jpg

p1040741x.jpg

p1040740d.jpg


Please can someone just give me some advice, just to steer me in the correct direction. I have been thinking maybe I should just get outside and run as if my life depends on it but then I hear people saying that no matter how much excercise you do, it's the diet the makes the difference and that you can't outrun a bad diet. Then, I begin looking at diets and it just seems all so complicated!

I just don't know what to do for the best, obviously cardio is better than nothing but I want to make sure that I am hitting maximum gains to try and get in shape in the quickest time (ideally, an improvement by July as I am going on holiday but unlikely I guess ). I feel like rubbish and I am embarrassed by my body, whenever I sit down I just have this large sack of fat around my waist - well, that's got to change.. and it will, I am determined!

Please, someone help me :p
 
Last edited:
Need you to post up your current diet as well as weight.

Are you interested in getting bigger or losing fat? its hard to do both unless your experienced, so just chose one for now. You will manage to do both for the first month or two but then you will have to focus on one.
 
I don't have a diet any more, I just eat when I am hungry really. I weigh 12 stone at the moment. Whilst I would say I should focus more on losing weight, other people have recommend that I start bulking? I just don't know what to do for the best really.
 
Everyone has that appearance of fat when they sit down, it's called skin ;)

it is there because if it wasnt you wouldn't be able to stand up :p

pick a goal, be it get lean or get more muscle mass then we can start to help you.

Diet is key, no matter how you look at it. So work out how many kcals you should be eating then add more to gain mass or remove some to lose fat.
 
Tbf I would start bulking straight away.

Need to get a diet sorted, at 12 stone your gonna need around 3k calories for workout days and a little less on non training days. Lowering on non days is optional, depends how much weight your putting on really.

Carbs around workouts, the normal things like wholemeal grains or sweet potatoes etc. plenty of protein, 1g per pound of weight and make sure you get plenty of good fatty foods as they're extremely important if you want to become healthy. Dont get too hung up on percentages, just hit your protein intake per day and the other two will sort themselves out.

You can record your food using fitday or foodfocus if you want, I highly advise it as its just too easy to over/under estimate what your eating.

Any more questions then post em up, plenty of knowledgeable + friendly peeps around who can help. Dont forget to read the sticky, it has some very useful info. Sorry if I missed anything or typed drivel, very tired atm and have no idea what im doing up!

Good luck :)
 
Thanks for that ben :p

Morba, I don't know what the best goal is for me at this stage.. I *really* want to lose the fat (or make it appear that I am less fatty with moobs) but do I do that by cutting calories or bulking to lose the appearance? Im hoping that someone more experienced can tell me what they think would be best. In the long run, I would like to be both lean and have more muscle mass but which to choose first :D

And for me, that fat around the stomach is more like a boulder when I sit down than just a bit of flab :p
 
dont do cardio (unless its for fun) weights are far more effective at loosing fat.

Iv gone from (im about 6ft) 16st 4 to 13 st 4 with just weights and a rebalance of my diet.

I dont worry to much about calories if your hungry eat! just make sure the majority of stuff is fruit/veg/protein with carbs as a side dish rather than the base.

In terms of bulking think of ur muscles as a car engine, the bigger they get the more fuel they burn (both in food and body fat) even when just sitting idle so gaining size is better in the long run =)
 
Niir said:
In terms of bulking think of ur muscles as a car engine, the bigger they get the more fuel they burn (both in food and body fat) even when just sitting idle so gaining size is better in the long run =)
Click to expand...

I like that way of putting it :p

And congratulations on losing the weight! People like you inspire me ;)
 
haha thanks, i didnt loose it that fast tho, took like 2 years (my fondness for a little alcoholic tipple gets in the way a lot haha) but its weights all the way =)

btw how tall are you?
 
ben90 said:
Tbf I would start bulking straight away.
Click to expand...

This. A thousand times this. You're 17, at this age you need to start training your muscles for growth as soon as possible in my opinion. This will improve your body composition and appearance ten fold, even if you do put on a little more fat.

If you delay the weights, you'll be 'skinny fat' in a year's time and regret not starting weights sooner.

Start lifting weights now and eating big, in six months you'll barely recognise your body (in a good way!).

Your moobs and belly fat will change appearance due to the increase in muscle beneath them. Your bf % could well drop given that you currently have very little muscle. Reduced bodyfat % causes an improved appearance. Your noob gains will be immense, which should provide some short-term encouragement.
 
Robbie G said:
This. A thousand times this. You're 17, at this age you need to start training your muscles for growth as soon as possible in my opinion. This will improve your body composition and appearance ten fold, even if you do put on a little more fat.

If you delay the weights, you'll be 'skinny fat' in a year's time and regret not starting weights sooner.

Start lifting weights now and eating big, in six months you'll barely recognise your body (in a good way!).

Your moobs and belly fat will change appearance due to the increase in muscle beneath them. Your bf % could well drop given that you currently have very little muscle. Reduced bodyfat % causes an improved appearance. Your noob gains will be immense, which should provide some short-term encouragement.
Click to expand...

Thank you mate :)

Start with something like stronglifts 5x5 or starting strength?
 
Personally I went straight into a 3 day split, but I didn't start lifting until a much later point in my life than you as I was playing cricket and football instead (which, looking back, was a crap excuse; wish I'd started lifting sooner), so I would hesitate to advise you on the best programme.

But I'm sure that either of those two you mention will provide great results. Doing it right is far more important than choosing it right, if that makes sense. Whatever you pick will work as long as you're lifting correctly and eating correctly.
 
as long as your eating fresh, unprocessed food with a slant towards meat/fish/veg you dont need a rele strict plan to get the benifit.
 
5x5 would be a great starting point, its desinged for the beginner and is very simple to follow with a sturdy progression plan. I did it when I started half heartedly and still made good gains :) if you comit 100% to it then it really is a great programme.

Carbs are fine, sweet potatoes are a very good source.

Eat when your hungry until your full, its as simple as that. 3000calories is just a rough figure which will allow you to gain effectively but if your still hungry then keep eating. This list will give you a rough guide of whats good, plenty of other things to add but its a good start. http://forum.myprotein.co.uk/diet-nutrition/1725-list-foods.html

The most important thing to keep track of is your protein intake, you need about 170g a day, aslong as your eating a good mixture of fats and carbs then it doesnt matter how much of each you eat at this stage.
 
Last edited:
ben90 said:
5x5 would be a great starting point, its desinged for the beginner and is very simple to follow with a sturdy progression plan. I did it when I started half heartedly and still made good gains :) if you comit 100% to it then it really is a great programme.

Carbs are fine, sweet potatoes are a very good source.

Eat when your hungry until your full, its as simple as that. 3000calories is just a rough figure which will allow you to gain effectively but if your still hungry then keep eating. This list will give you a rough guide of whats good, plenty of other things to add but its a good start. http://forum.myprotein.co.uk/diet-nutrition/1725-list-foods.html

The most important thing to keep track of is your protein intake, you need about 170g a day, aslong as your eating a good mixture of fats and carbs then it doesnt matter how much of each you eat at this stage.
Click to expand...

Thanks a lot ben, I will check out that link and hopefully give it a go :) is there anything else that you can recommend? Should I do any cardio or not?
 
IMO I would just take it one step at a time. You will experience noob gains where your body will probably burn fat and make muscle due to the shock of not experiencing heavy weights, so I wouldnt worry about cardio for now.

One thing I would say, 5x5 says start with an empty bar for all lifts but I think thats really abit overkill. I would say pick a weight you find easy and start from there, you want to make the most of your noob gains and by the time you get to a weight where its challenging you've already lost alomst a month. Dont pick a weight where you cant focus on the form too, form is MUCH more important than how much your lifting. Never forget that as its probaby one of the most important things to remember in weightlifting.

Have a mess about in the gym and find a good weight thats not heavy, but not so light you can do 20reps without feeling it. then just add 2.5kg every session as it reccomends.

If your eating and sleeping well then you should be upto a bodyweight squat in a matter of weeks.
 
Ok cool - I'll get started on 5x5 then and work out some basic food plan from that link you provided. Hopefully i'll get some pictures up of any progress in the next few months.

Thanks!
 
You must log in or register to reply here.
Back
Top Bottom