Sort me out laaaaaaaads.

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Super Ted

Super Ted

Striker
Areet Diet and Exercise folk, I need your help.

I've been given tips left, right and centre from a few of you over PM's in the last couple of months but from tomorrow I'm hitting it hard.

I'm currently 6"2 and weigh around 11 stone 4.

My main goals from here, as being slim alright but with no real definition I want to put on muscle weight and tone right up leading into the summer.

Basically i want a proper diet plan, knowing how much to eat and when to eat also with a plan for what I should be doing each time i go to the gym.

I also want to improve my general fitness by going for runs etc but want to maintain abit size. Generally for my sport i need upper body strength.

I'm not out of shape really, but want to cut the shit out my diet and be able to actually see some definition.

Any info would be appreciated, cheers!
 


Rule number 1.. NEVER start a diet on a friday! :lol:

Seriously though, I'd start by reading the threads the likes of Titus have done about planning diets to your bodies requirements etc. It'll give you a great starting point.
 
safc_graeme said:
Rule number 1.. NEVER start a diet on a friday! :lol:

Seriously though, I'd start by reading the threads the likes of Titus have done about planning diets to your bodies requirements etc. It'll give you a great starting point.
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I've had a read through mate I just feel like I need something more personal to me.

I also need a few pointers, how hard should i be pushing myself in the gym, How do i know i've done enough, How much should i be eating, How much cardio should i limit myself to if i want to put on muscle, How do i lower my body fat percentage while building muscle etc.

Cheers though.
 
sproates33 said:
I've had a read through mate I just feel like I need something more personal to me.

I also need a few pointers, how hard should i be pushing myself in the gym, How do i know i've done enough, How much should i be eating, How much cardio should i limit myself to if i want to put on muscle, How do i lower my body fat percentage while building muscle etc.

Cheers though.
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You should be pushing very hard in the gym, every rep of every set should be done in the correct form and the final rep should have you approaching but not reaching failure everytime. Do a workout program which focuses on the main compound lifts, Squat, Deadlift, Bench and Press and get someone experienced with these lifts to check and correct your form.

Don't start making your own workouts until you've been doing it for at least a few years, buy one or use a free online resource like Stronglifts or Starting Strength. There's no sense in doing a tonne of isolation moves if you can't even squat 60kg for example or do a chin-up.

To lose FAT you just need to be in a calorie deficit, look up your BMR and stay below that by a couple hundred calories - there's a thousand ways to embellish those words so don't dwell on it too much.

Oh and track your measurements, if your waist is getting bigger then you're eating too much.
 
humph said:
You should be pushing very hard in the gym, every rep of every set should be done in the correct form and the final rep should have you approaching but not reaching failure everytime. Do a workout program which focuses on the main compound lifts, Squat, Deadlift, Bench and Press and get someone experienced with these lifts to check and correct your form.

Don't start making your own workouts until you've been doing it for at least a few years, buy one or use a free online resource like Stronglifts or Starting Strength. There's no sense in doing a tonne of isolation moves if you can't even squat 60kg for example or do a chin-up.

To lose FAT you just need to be in a calorie deficit, look up your BMR and stay below that by a couple hundred calories - there's a thousand ways to embellish those words so don't dwell on it too much.

Oh and track your measurements, if your waist is getting bigger then you're eating too much.
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If he's trying to build muscle he should be failing the last rep or two in his last set. If not then the weights too light to build muscle more effectively
 
I'm 6"2, 11 stone 5, waste 32. Play sport frequently, I worked it out yesterday and it said my BFP was 15.04% or something similar.
 
Bishop Mackem said:
If he's trying to build muscle he should be failing the last rep or two in his last set. If not then the weights too light to build muscle more effectively
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Absolutely not true.

sproates33 said:
I'm 6"2, 11 stone 5, waste 32. Play sport frequently, I worked it out yesterday and it said my BFP was 15.04% or something similar.
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What amount of calories do you rekon you're eating at the moment? Try to work your way up to around 3,000. There's no need to over-do the protein either, as much as you'll get mates telling you to. You can get away with less than 1g per lb of bodyweight, but if you're trying to add mass you may aswell hit that number, more if you want, but there is no need at all for somebody your weight to be in the region of 200g of protein.

Look up 'Starting Strength' also by Mark Ripptoe & do that whilst progressing calorie intake towards around 3k and you'll see results. The 3,000kcal is just a estimated figure though, so if you're just getting fat then obviously you're in too much of a caloric surplus.
 
Titus said:
Absolutely not true.



What amount of calories do you rekon you're eating at the moment? Try to work your way up to around 3,000. There's no need to over-do the protein either, as much as you'll get mates telling you to. You can get away with less than 1g per lb of bodyweight, but if you're trying to add mass you may aswell hit that number, more if you want, but there is no need at all for somebody your weight to be in the region of 200g of protein.

Look up 'Starting Strength' also by Mark Ripptoe & do that whilst progressing calorie intake towards around 3k and you'll see results. The 3,000kcal is just a estimated figure though, so if you're just getting fat then obviously you're in too much of a caloric surplus.
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I couldn't tell you how much i get mate, I eat plenty though and fairly healthy. I don't seem to put any weight on unless i eat just shite, which then obviously is fat.

What is this caloric surplus?
 
sproates33 said:
I couldn't tell you how much i get mate, I eat plenty though and fairly healthy. I don't seem to put any weight on unless i eat just shite, which then obviously is fat.

What is this caloric surplus?
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A calorie surplus is when you are eating more calories than you burn.

so if you are training then you can afford to be in a calorie surplus because chances are you are burning those calories also but you can go to much into a calorie surplus when you are eating more calories than you are burning.
(hope that makes sense)

Better and easier way to explain it cos i confused myself.
A calorie surplus is when you are eating more calories than you burn.
It is used to gain weight but should be used with a weight training programe to the extra energy will be used for gaining muscle, if you go in a surplus by to much then instead of being used for energy it will be stored as fat.
(hope that explaination makes more sense :lol:)
 
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Billy The Kid said:
A calorie surplus is when you are eating more calories than you burn.

so if you are training then you can afford to be in a calorie surplus because chances are you are burning those calories also but you can go to much into a calorie surplus when you are eating more calories than you are burning.
(hope that makes sense)

Better and easier way to explain it cos i confused myself.
A calorie surplus is when you are eating more calories than you burn.
It is used to gain weight but should be used with a weight training programe to the extra energy will be used for gaining muscle, if you go in a surplus by to much then instead of being used for energy it will be stored as fat.
(hope that explaination makes more sense :lol:)
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So to build muscle i need to eat more than what im consuming yeah? but how do i lower my body fat percentage while gaining muscle/size

Or is that not possible?

Im totally unsure what sort of diet i should be going by.
 
sproates33 said:
So to build muscle i need to eat more than what im consuming yeah? but how do i lower my body fat percentage while gaining muscle/size

Or is that not possible?

Im totally unsure what sort of diet i should be going by.
Click to expand...

If you're new to training geared towards hypertrophy, then it's possible, but after your body adapts, na it's not possible and then you start to go through training phases. Most people will "bulk" through the winter, where they aim to add as much mucle mass as they can and then cut as they approach summer in order to reduce their bodyfat.

As for diet, ensure that you're getting enough vitamins and minerals through fruit & veg and then the rest of food choice is largely down to personal preference, providing ofcourse it helps you achieve your caloric and macronutrient (protein/carb/fat) intake for the day.
 
sproates33 said:
So to build muscle i need to eat more than what im consuming yeah? but how do i lower my body fat percentage while gaining muscle/size

Or is that not possible?

Im totally unsure what sort of diet i should be going by.
Click to expand...

It is possible to an extent.
The thing is to gain muscle you need to be in a calorie surplus.
And to lose fat you need to be in a calorie deficit.
So as you can see you can't do both.

HOWEVER like Titus said if your new to training then it is possible but I don't know how long it lasts because I only started using weights 15 month ago, never had no muscle whatsoever, BUT I still dropped 3 stone last year and still have about 2 stone to go and have gained some good muscle on my back and also have a biceps and a bit of triceps now.
 
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