Time For Change, Need Some help : )

[Abdurahman]

Hi,

I was introduced to this website by one of the members here (ashley wilcox)

heres my story,

i seriously need to get rid of excess fat and build some muscle, i was slim when i was younger but at about the age of 13 i put on a lot of weight (i was really fat, i was called the nutty professor :(

after the nutty professor remarks i started to lose weight, HOW? by starving myself. i lost a lot of weight but mostly muscle now my body is like fat covering bone, hardly any muscle.

now getting to the main point should i be aiming to lose fat (i have got a bit to much around my stomach) or should i just build lots of muscle

heres a few info about myself

Age: 18
weight: 70-73 KG (not to sure)
height: 1.6m


Thanks in advance ;)

[RickB]

I think if you eat smart and exercise, both will happen for you to a point. What forms of exercise/workout do you have at your disposal?

[recarp82]

1) you should do some cardio for awhile first to get your body/heart ready for the weights.dont go crazy with the weights for a few weeks.go light to get used to the proper form and rythym.
2)get your diet right get your protein intake up(1 to2 grams per lb of body weight), 5 to 6 small meals a day 300 cals each roughly.
3)after a few weeks you can go heavier but not to heavy stay between 8-15 reps.
4)you should feel a big diff within short time.
5)once you feel your ready you can switch to a specific routine, power or size which ever your more interested in.

good luck and if you have any questions everyone on here will answer them truthfully.

[Abdurahman]

I have a treadmill, cycle and a bench with barbell and dumbbell max weight 26KG

[recarp82]

whats that 45lbs. is that the heaviest dumbells you have or plate.

[ashley willcox]

has the bench got a leg develper part on it? also if you want some help with the diet im sure someone will help out if you post it up in the diet section

[Abdurahman]

ive got a combined weight of 26kg thats all the discs

[Abdurahman]

has the bench got a leg develper part on it? also if you want some help with the diet im sure someone will help out if you post it up in the diet section

yep its got that,

[ashley willcox]

whats the limit of the bench and leg developer

[Abdurahman]

flat and incline 200kg (incl bodyweight)

leg unit - 35KG , don't think i am going to use this as 35KG is too small, don't know why but my lower body is sooooo much stronger then my upper.

[ashley willcox]

what weight amounts can you lift as this will help me to help you with a basic program that i did when i first started since you are pretty much using the same equipment as i used then.

[Abdurahman]

well i am starting with 10kg i can lift a bit more but my hands start to shake a lot don't now why, dosen't even hurt.

regarding cardio, what is better in burning FAT jogging or fast pace walking at a slope.

[Abdurahman]

one other thing, the weights came with a wall chart showing different exercises arms, back shoulders etc.....

so should i pick two exercises from each section and do back and legs on one day and arms and chest the other.

i'll try and post the wall chart.

[Abdurahman]

couldn't find a similar wall chart on the net but using it i made this plan i intend to start tomorrow, so hopefully someone can advise me on whats right and wrong with it.

ignore the numbers before the exercise it corresponds with the exercise on the wall chart.

Day 1—Monday, Workout #1 CHEST AND TRICEP’S
12 – Bench press, 15 reps

25 – Dumbbell flys (flat), 15 reps

23 – Dumbbell press, 15 reps
________________________________________
Day 3—Wednesday, Workout #2 LEGS
6 – Squats, 15 reps
7 – Hamstring stretch, 15 reps
19 – Lunges 15, reps
________________________________________
Day 5—Friday, Workout #3 SHOULDERS AND BICEPS
BICEPS

3 – Arm curl- reverse grip, 20 reps

4 – Arm curl – normal grip, 20 reps

15 – Alternate curls, 20 reps

Shoulders

10 – Shoulder press, 15 reps

13 – Alternate from arm raise,15 reps

17 – Side raises, 15 reps
________________________________________
Day 7—Sunday, Workout #4 BACK MUSCLES
5 – Upright rows, 15 reps
24 – Bent over single dumbbell rows, 15 reps
22 – Bent over rear arm raise, 15 reps

[ashley willcox]

hi i know what the numbers mean as i have got the same chart.
i would move the biceps exercises to your back day as the back exercises also work the biceps indirectly so therefore the biceps are already warmed up from doing the back exercises also if you have got the room at your house add in deadlifts to you back day as this is a good compound lift that will get your back to grow. if your bench can incline/decline i would add these to your chest day or alternate between the flat bench, incline bench and decline bench weekly.you could also add in the standing military press if its possible on your shoulder day as these are a good compound exercise that will get your shoulders to grow. You can also add in Arnold Presses. This way in that movement you are hitting the front and middle delts also.
are you doing one set of 15 and 20 reps? if so to get your body used to doing weights you could do 2 sets of 8 to 12 reps per exercise and then after a month or two add another set. 8 to 12 reps is good for hypertrophy (muscle growth). building muscle mass and losing fat is IMO only 1/3 working out the other 2/3 comes from diet and rest.

i presume that on your rest days you are doing some type of cardio if so the best time to do cardio is in the morning rather then in the afternoon as it is better as your body is already in a fat burning state. so therefore the body will tap into fat stores for the energy required. where as when doing cardio in the afternoon the body will tap into recent carb and glycogen stores from meals you have eaten for the energy required to run. rather than stores already in the body. which is why its best to do cardio on a morning with a empty stomach as it will burn more fat. if you post up your typical diet in the diet section we will give you pointers to improve it if it needs improving