Bit of Help needed

[kev036]

Hi all
I am new to all this and was wondering if I could get some advise i am 25 and play ice hockey in my spare time I have always been into fitness in the form of team sports but never a great fan of the gym as to be honest don’t have a clue were to start. I have some equipment at my place which i have started to use but seem to be all over the shop I have no idea how to lay down a programme that is of any use to me. I am wanting to lose some fat and tone up but have not got a clue were to start i have recently purchased the lean body stack and am going to start training at home asap i have the following equipment
x trainer
rower
spinning bike
punch bag
weight bench loads of weight and bars

any sort of programme I can put together using this equipment would be greatly appreciated

cheers:)

[-AC-]

hi. welcome to the forum. a large part of cutting is diet so post that up and we'll look at that as well. the supplement stack you have is fantastic when used properly.

as for training. i recommend doing 30 minutes intense weights 4 times per week and 30 minutes cardio up to 5 times per week (schedule permitting that is). vary the cardio to keep yourself interested. seems like you have some good equipment so you shouldnt get too bored. boxing is my cardio so a punch bag is where i would spend most of my time. 10 x 2 minute rounds are a killer but a great workout. as for weights, a full body routine 4 x per week would be great:

standing shoulder press (dumbells or barbell)
chins
bench press
bent over row
squats
bicep curls
tricep dumbell extensions

12-15 reps and 3 sets for each exercise with 30 seconds rest between sets should get your heart rate up and give your ful body a good workout.

[kev036]

cheers -AC-
at the min i dont think my diet is great he is a tyipical day

breakfast x2 wheat a bix with skimmed milk and protien shake
10am i would have a protien bar and a banana
lunch i would have backed potato with a tin of tuna and a shake
2pm a potien shake
dinner usually a spagbol or a tuna pasta bake
7pm a shake after training

however on the days i am on the road and dont get back till late usually have something easy like pizza and chips so missus dont have to cook twice for me and the kids
i find the hardest part is finding some thing quick to cook and some thing i can get easily on the road form service stations

[-AC-]

thats the trouble for most people, trying to fit a healthy diet in with their lives. you will never find anything healthy at rest stops. it will be far more beneficial to your goals (and your wallet) if you pre-cook and pack your food to take with you. wholemeal tuna pasta, mashed up sweet potato, chicken and veg. all easy and quick to cook and can be stored in tupperware and taken with you. if you cook these the night before it will take no more than 20-30 minutes and thats the full days healthy diet sorted. add in a couple of shakes and you're sorted. it will work out a lot cheaper than buying food from rest stops. as for the pizza etc, a treat every once in a while is fine but simply ask your wife if she wouldnt mind during the week preparing something healtheir. i dont want to cause any problems so only ask if its not a problem, but what you are doing could benefit the whole family as healthy food is good for everyone.

[JoshLarge]

Hi mate, look into the mass gain article that i posted....and look at thishttp://fitforum.co.uk/showthread.php?110-Training-Split-and-Nutrition-Keep-it-Simple.&p=283#post283

Diet is very important so dont neglect it!

Best of luck with your goals.

[kev036]

Cheers AC and Josh
I have made myself some wholemeal pasta with a tin of tuna and a little tomoato puree as the tuna is a bit bland and dry i have also added grated carrot and some shredded leetuce for tomora with a shake. for my morninng snack just gonna have a protien bar afternoon snack a bannana and some natural yogurt. missus doing chicked and veg for dinner when i get in before my work out.
so letts see how i get on with that does make sense to make the night before cant belive never thought to do it before.

just noticed on the bottle of lean degree its says not to take after 5pm does this matter as my last workout is well after 5pm more like 8:30 and it also says to take 30 min prior workout?????


cheers for the help

[-AC-]

much better. your results will be much more substantial eating like that. it only says after 5 as some may have trouble sleeping. im very tolerant to stimulants so can take it half an hour before bed with no problems. see how you feel if you take it at 8. if it keeps you up then take it earlier.

[JoshLarge]

Cottage cheese and peanut putter on some oatcakes in a great bedtime snack by the way if you want to add that in about 30mins before bed

[Wilks]

Cottage cheese and peanut putter on some oatcakes in a great bedtime snack by the way if you want to add that in about 30mins before bed

Assuming that (unlike Wilks) you can stomach peanut butter!

:)

[-AC-]

eewwww peanut butter. also josh i dont think a mass gain article will help when hes trying to lose fat

[JoshLarge]

He hasnt been training before though really, not weight wise...but i didnt read about losing fat.
Still a solid diet though...take a look at the dave palumbo cutting diet if your wanting to lose fat.

[kev036]

Hi all diet and training is going well i have being reading all the posts on the site and have mix and matched advice below with some other threads on site. I have lost 5lb since my first post not sure how good that is??? thinking of upping the CV and adding a few more sets to the workout AC had put down what weight do i know is right should i be able to complete 12 reps on fiirst set easily or should it be hard work? also josh in the dave palumbo cutting diet how do you do the eggs are they raw or scrammbled prob stupid question but bit unsure ????

[JoshLarge]

the eggs can be however you want, but cooked.

[kev036]

Hi all thanks for the advice i have now got into my diet and training is going really well i weighed my self today and i have now lost 11lbs since the start of this post. Think that maybe down to the fact i am doing alot of cv at the min think i might start to reduce the amount of cv i do.

[-AC-]

WOW, great work dude. initially you may be losing a lot of water weight. im sure you have lost a good amount of fat as well though. keep cardio roughly the same and see how you do over the next 2-3 weeks. you should be losing a maximum of 3lbs per week really.

[kev036]

ok cool i am slightly confussed as i went to the doctors today and he did my height and weight he then told me i was over weight i argued with him about this and he did a fat% after this test i asked him what he thought and he said you are over weight like i said but fat % is not to bad results below can some one help me with this as i thought what my fat % is was pretty good i am 26

weight 13st10LB 87.4Kg
Height 6ft 1.83m
B.M.I 26.1 over weight he said

caliper test body fat %
18.8%
boday fat mass 16.4 kg
any imput would be great even if you do agree with my FAT doctor!!! lol

[-AC-]

Hahahaha i hate doctors. i am fat and josh is obese if you went by the doctors scales. they go by height and weight. what kind of calculation is that. if someone was 5 foot 6 and 220lbs of lean muscle with 6% bodyfat a doctor would tell him he was fat. id have picked him up and thrown him out a window.

[kev036]

LOL it was very tempting not to he is such a smug git as well sitting at his desk on his stupidly high salary.

Well i f one good thing came out of this i know my body fat % now so can start trying to improve on that at least i have a descent reading to work off what body fat % is ideal to get to when cutting???