Starting the gym tonight...food/workout?

[rossyl]

Hi Guys,

I'm starting the gym tonight. I'm slightly overweight, I think i'm about 12st 3-5lbs, and am 5ft 9".

Here's my plan.

Food

Breakfast - Cereal or yoghurt+muesli.
Lunch - chicken, or soup, or similar. (1pm)
Dinner - Not sure, could be; pizza, fish, stir frys, steak, etc etc...

What i was wondering is whether i should have anything pre and post gym?
I've got protein shakes for post gym...should i take this when I'm doing weight training?

Today i'll probably just do cardio, tomorrow weight training.



Training Plan

I intend to follow something like this (from GordyR) though it will not be 3 times a week:
Can i do cardio followed by weights?



Monday (Chest/Shoulder/Triceps)Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, whatever)

 

[Participant]

Just to kick us off as there's lots to be said...

What are your goals? Lose fat? Build muscle? Both?

If you're trying to build more muscle you'll be needing more protein.

You should try and eat little but often i.e. 5-6 meals per day.

'Cereal' - what cereal? One cereal does not equal another. Weetabix and porridge are ok, frosted wheats and sugar puffs are not.

Cardio is generally done after weights or on entirely separate days. Doing cardio before a lifting session will hamper your lifting ability (severely if you're like me).

 

[rossyl]

Just to kick us off as there's lots to be said...

What are your goals? Lose fat? Build muscle? Both?

If you're trying to build more muscle you'll be needing more protein.

You should try and eat little but often i.e. 5-6 meals per day.

'Cereal' - what cereal? One cereal does not equal another. Weetabix and porridge are ok, frosted wheats and sugar puffs are not.

Cardio is generally done after weights or on entirely separate days. Doing cardio before a lifting session will hamper your lifting ability (severely if you're like me).

Cheers mate.

Goals - lose weight and build some muscle, but not too concerned about being too "built". Also want to get the fitness up.

FOOD
I know if i atempt the 5-6 meals a day this whole thing will fall flat on it's face. I have a busy job with long hours, i can't stop to eat. 4 meals is probably my best. Breakfast, lunch, tea time and dinner.

Cereal - bran flakes, or All Bran + raisin.

Protein - I am more than happy to eat more protein - wafer beef as a snack, grilled chicken, etc?

CARDIO
Thanks, shall take note of that.

 

[Liefrich]

Your Monday looks painful .

If I were you I'd try and do the cardio on a separate day, as if you've work hard on your weights you'll have very little energy to go on a treadmill.

But eat well, train hard, be patient and you'll definitely see results. Good luck.