Sort me out laaaaaaaads.

[sproates33]

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!

[safc_graeme]

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

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.

[sproates33]

Originally Posted by safc_graeme

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

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.

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.

[Titus]

See the below thread for a 'personal' estimation of caloric requirements. Once you've got a rough figure from there, post it in here & I'll help out best I can

http://www.readytogo.net/smb/showthread.php?t=690756

[Connolly_31]

Originally Posted by Titus

See the below thread for a 'personal' estimation of caloric requirements. Once you've got a rough figure from there, post it in here & I'll help out best I can

http://www.readytogo.net/smb/showthread.php?t=690756

Why can't they just sticky that thread and the others?! Great posts.

[humph]

Originally Posted by sproates33

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.

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.

[sproates33]

Originally Posted by Titus

See the below thread for a 'personal' estimation of caloric requirements. Once you've got a rough figure from there, post it in here & I'll help out best I can

http://www.readytogo.net/smb/showthread.php?t=690756

I've done that and came out with 1045.

[Billy The Kid]

Originally Posted by Connolly_31

Why can't they just sticky that thread and the others?! Great posts.

Agree, that's the thread every new starter needs to read.

[sproates33]

So now since ive worked out that where do i begin!

[Titus]

Originally Posted by sproates33

I've done that and came out with 1045.

You've done something wrong mate. Post up your stats in here and I'll go through it for you.