Ex smoker 49, fatter. Any advice?

[makum102]

Sorry for late reply m8, I've been out of fettle. What are your main goals? Add muscle, get fitter etc.
http://www.bodylastics.com/liveworkouts/

A couple of links for your info.



http://liveexercise.com/2014/08/25/one-of-a-kind-resistance-band-workout/ This is another link which may be of use.

Sorry to hear that marra. Hope your on the mend.

Okay... I'm a skinny belinny now so I'd like to add a bit of masculine 'fizzeek' like, so I guess muscle building is my goal. I've been doing 30 mins sessions completing 30 reps of each muscle area from the wall chart (one from each area not all of em haha) followed by 30 reps on me kettle bell every day but I'm unsure if I should miss some days out to enable my body to repair its self (I read it online somewhere). I'm also having a Whey Protein (24g pure protein) shake after each session to lift my protein levels up to my daily allowance. I can hardly stand up at the end of each 30 minute session - staggering round like a drunk shaking with the DT's.

I'm a complete novice at this sort of thing so any advice would be smashing.

Thanks for the links. Bookmarked already

 

[TOONDOON]

Sorry to hear that marra. Hope your on the mend.

Okay... I'm a skinny belinny now so I'd like to add a bit of masculine 'fizzeek' like, so I guess muscle building is my goal. I've been doing 30 mins sessions completing 30 reps of each muscle area from the wall chart (one from each area not all of em haha) followed by 30 reps on me kettle bell every day but I'm unsure if I should miss some days out to enable my body to repair its self (I read it online somewhere). I'm also having a Whey Protein (24g pure protein) shake after each session to lift my protein levels up to my daily allowance. I can hardly stand up at the end of each 30 minute session - staggering round like a drunk shaking with the DT's.

I'm a complete novice at this sort of thing so any advice would be smashing.

Thanks for the links. Bookmarked already

Your current routine is geared more to endurance training than muscle development. You are correct , you definately need rest days to recover and grow. There are better more knowledgeable lads on here than me but my ten penneth:
Drop the reps for each exercise to between 8-12, do 2-3 sets for each body part 3 times per week. You will need to experiment to find out how many bands to add to drop from 30 reps to 8-12. You should aim to be struggling on the last rep or two of each set. Aim to add resistance or reps over time. Common split for training Mon wed fri.
Rest tues thurs sat sun. If you are feeling frisky try some light cardio on your rest days.
http://www.musclehack.com/how-to-build-muscle-mass-fast-complete-guide/
Have a trawl through this site its full of info.
The previous link of you tube has loads of resistance band workouts.
I'm betting it wont be long before you are investing in a set of weights. Crack on marra.

Sorry to hear that marra. Hope your on the mend.

Okay... I'm a skinny belinny now so I'd like to add a bit of masculine 'fizzeek' like, so I guess muscle building is my goal. I've been doing 30 mins sessions completing 30 reps of each muscle area from the wall chart (one from each area not all of em haha) followed by 30 reps on me kettle bell every day but I'm unsure if I should miss some days out to enable my body to repair its self (I read it online somewhere). I'm also having a Whey Protein (24g pure protein) shake after each session to lift my protein levels up to my daily allowance. I can hardly stand up at the end of each 30 minute session - staggering round like a drunk shaking with the DT's.

I'm a complete novice at this sort of thing so any advice would be smashing.

Thanks for the links. Bookmarked already

Feel free to ask mate. Happy to help.

 

[makum102]

Your current routine is geared more to endurance training than muscle development. You are correct , you definately need rest days to recover and grow. There are better more knowledgeable lads on here than me but my ten penneth:
Drop the reps for each exercise to between 8-12, do 2-3 sets for each body part 3 times per week. You will need to experiment to find out how many bands to add to drop from 30 reps to 8-12. You should aim to be struggling on the last rep or two of each set. Aim to add resistance or reps over time. Common split for training Mon wed fri.
Rest tues thurs sat sun. If you are feeling frisky try some light cardio on your rest days.
http://www.musclehack.com/how-to-build-muscle-mass-fast-complete-guide/
Have a trawl through this site its full of info.
The previous link of you tube has loads of resistance band workouts.
I'm betting it wont be long before you are investing in a set of weights. Crack on marra.



Feel free to ask mate. Happy to help.

Excellent. Cheers marra. Thought I'd be doing it wrong. Ill have a read up. Thanks for all the guidance. Really appreciated.
I reckon your right bout the weights. I've got till Friday to clear half my home office out to make room for the treadmill arriving. I'm actually looking forward to the heavy lifting of desks and cabinets etc haha.

 

[TOONDOON]

Excellent. Cheers marra. Thought I'd be doing it wrong. Ill have a read up. Thanks for all the guidance. Really appreciated.
I reckon your right bout the weights. I've got till Friday to clear half my home office out to make room for the treadmill arriving. I'm actually looking forward to the heavy lifting of desks and cabinets etc haha.

If your main goal is to build muscle don t go mad on the treadmill. It seems you have your diet in order to maintain your new bodyweight but you will need to add calories to build muscle. The last link I sent (musclehack) is not a fan of cardio especially if trying to add lean body mass. He has articles on diet, workouts and training which address your needs. I would suggest you use the treadmill for some brisk walking say 30-40 mins on your rest days, before breakfast if possible. See how that goes with your full body training, new diet and go from there. I wish the internet had been invented when I first started training instead of me just blundering around and getting nowhere.
Lots of information but you may as well start right and try to work out a regime that you enjoy, produces results and that you can live with and stick to. Again, any probs happy to help.

 

[makum102]

Im now a bit confused about how to get my protein intake up. I changed my goals in my fitness pal to 40% from carbs, 40% from protein and 20% from fat (a muscle bound person suggested I do that if I want to build muscle). I then got some whey protein and farted a lot. A very very lot, so binned that and got some Whey protein isolate - No more farts. Thing is even with eating protein rich meals such as chicken breast, tuna, steak, marmite, zero fat yoghurt i still need 4 Protein shakes a day to reach my recommended protein target in MFP.

Is it OK to consume so much whey?

 

[Deleted User 11453]

Im now a bit confused about how to get my protein intake up. I changed my goals in my fitness pal to 40% from carbs, 40% from protein and 20% from fat (a muscle bound person suggested I do that if I want to build muscle). I then got some whey protein and farted a lot. A very very lot, so binned that and got some Whey protein isolate - No more farts. Thing is even with eating protein rich meals such as chicken breast, tuna, steak, marmite, zero fat yoghurt i still need 4 Protein shakes a day to reach my recommended protein target in MFP.

Is it OK to consume so much whey?

I've been trying to get 40 carb, 40 protein, 20 fat too and always fall short on the protein intake. There's only so much chicken breast, tuna, eggs, protein whey stuff that I can take!

BTW, @supersesh kindly provided me with a diet plan that included x2 banana protein shakes per day that each contain about 30g of MyProtein whey powder. I'm not sure how long you are supposed to keep that up for though. I've been having one shake after each training session.

 

[supersesh]

I've been trying to get 40 carb, 40 protein, 20 fat too and always fall short on the protein intake. There's only so much chicken breast, tuna, eggs, protein whey stuff that I can take!

BTW, @supersesh kindly provided me with a diet plan that included x2 banana protein shakes per day that each contain about 30g of MyProtein whey powder. I'm not sure how long you are supposed to keep that up for though. I've been having one shake after each training session.

Protein should be the easiest one to hit mate, as you have protein powder. So if you're say 78g short at the end of day just hoy in how many scoops till you hit your macro

 

[Deleted User 11453]

Protein should be the easiest one to hit mate, as you have protein powder. So if you're say 78g short at the end of day just hoy in how many scoops till you hit your macro

Those banana protein shakes are quite nice mate but they use up quite a lot of the calories to be used over a day. 20g or whatever of protein within a 350 cal smoothie isn't a high enough ratio if I eat 3 normal meals a day. I'm not being ungrateful or critical BTW I can see how the plan would work but I like to have a slice of toast in the morning and a standard evening meal with the family so I'd struggle to fit in 2 smoothies per day as they are meals in themselves.

So I might one smoothie for an after work-out meal and then mix the whey protein with e.g. strawberry milkshake powder for when I need to boost the protein for the day.

 

[supersesh]

Those banana protein shakes are quite nice mate but they use up quite a lot of the calories to be used over a day. 20g or whatever of protein within a 350 cal smoothie isn't a high enough ratio if I eat 3 normal meals a day. I'm not being ungrateful or critical BTW I can see how the plan would work but I like to have a slice of toast in the morning and a standard evening meal with the family so I'd struggle to fit in 2 smoothies per day as they are meals in themselves.

So I might one smoothie for an after work-out meal and then mix the whey protein with e.g. strawberry milkshake powder for when I need to boost the protein for the day.

That's absolutely fine mate, as long as you are hitting the macros and cals is what counts

 

[Deleted User 11453]

That's absolutely fine mate, as long as you are hitting the macros and cals is what counts

Ta for that mate.

The article in the post started by @Lewberry pie http://readytogo.net/smb/threads/a-good-protein-article.1023929/ reckons that people who are weight training or are slightly athletic should take about 1.5g of protein for every kg of body weight which would mean that with my weight of 75kg that I should be aiming for 110-115g of protein.

But with 40% protein in a 1600 cals/day diet I'd be aiming at 160g of protein (which I've been struggling to reach) and wouldn't that be too much according to that research?

Or do I need to have a relatively high protein intake while reducing calories because I'd lose muscle mass as well as excess fat?

My first aim is to reduce excess fat around my middle whilst preserving any muscle that I have. But ideally I'd then like to add more muscle mass which would mean then increasing my calorie intake if I've understood correctly.

 

[Lewberry pie]

Ta for that mate.

The article in the post started by @Lewberry pie http://readytogo.net/smb/threads/a-good-protein-article.1023929/ reckons that people who are weight training or are slightly athletic should take about 1.5g of protein for every kg of body weight which would mean that with my weight of 75kg that I should be aiming for 110-115g of protein.

But with 40% protein in a 1600 cals/day diet I'd be aiming at 160g of protein (which I've been struggling to reach) and wouldn't that be too much according to that research?

Or do I need to have a relatively high protein intake while reducing calories because I'd lose muscle mass as well as excess fat?

My first aim is to reduce excess fat around my middle whilst preserving any muscle that I have. But ideally I'd then like to add more muscle mass which would mean then increasing my calorie intake if I've understood correctly.

When cutting calories you need more though
It depends bow bothered you are tbh, that's what the studies have shown but often obsessive people like myself will eat more as insurance.

 

[Deleted User 11453]

When cutting calories you need more though
It depends bow bothered you are tbh, that's what the studies have shown but often obsessive people like myself will eat more as insurance.

OK thanks a lot for the reply.

 

[Deleted member 26533]

Ta for that mate.

The article in the post started by @Lewberry pie http://readytogo.net/smb/threads/a-good-protein-article.1023929/ reckons that people who are weight training or are slightly athletic should take about 1.5g of protein for every kg of body weight which would mean that with my weight of 75kg that I should be aiming for 110-115g of protein.

But with 40% protein in a 1600 cals/day diet I'd be aiming at 160g of protein (which I've been struggling to reach) and wouldn't that be too much according to that research?

Or do I need to have a relatively high protein intake while reducing calories because I'd lose muscle mass as well as excess fat?

My first aim is to reduce excess fat around my middle whilst preserving any muscle that I have. But ideally I'd then like to add more muscle mass which would mean then increasing my calorie intake if I've understood correctly.

Even with research considered, protein intakes are going to be individual anyhow. When dieting more protein will be utilised for what people don't want it to be used for, so intakes are generally increased.

It is also generally the greatest macronutrient for satiety.

 

[supersesh]

Ta for that mate.

The article in the post started by @Lewberry pie http://readytogo.net/smb/threads/a-good-protein-article.1023929/ reckons that people who are weight training or are slightly athletic should take about 1.5g of protein for every kg of body weight which would mean that with my weight of 75kg that I should be aiming for 110-115g of protein.

But with 40% protein in a 1600 cals/day diet I'd be aiming at 160g of protein (which I've been struggling to reach) and wouldn't that be too much according to that research?

Or do I need to have a relatively high protein intake while reducing calories because I'd lose muscle mass as well as excess fat?

My first aim is to reduce excess fat around my middle whilst preserving any muscle that I have. But ideally I'd then like to add more muscle mass which would mean then increasing my calorie intake if I've understood correctly.

Yeah what the lads said basically. You can go balls deep and calculate exactly how much fat, and protein you need. Then make rest up with carbs if you want. But I always drop my carbs a bit and add more protein, which works best for fat loss.

Protein should defo be the easiest to hit. If I'm 60g short at end of the day, I'll throw 3 scoops down me at 20g a pop.

 

[makum102]

Even with research considered, protein intakes are going to be individual anyhow. When dieting more protein will be utilised for what people don't want it to be used for, so intakes are generally increased.

It is also generally the greatest macronutrient for satiety.

Im no longer dieting, just maintaining my current weight. Does the above mean Ill be adding weight by downing Whey Isolate to achieve a daily input of 160g of protein?

Also can someone tell me if I need to put weight on to build muscle or can I do it while maintaining my current weight? (I'm very new to this and very uninformed)

I'm currently getting bigger muscles while maintaining my current weight (me weight fluctuates up / down a couple of pounds depending on what meals I have). Strangely I'm getting bigger on my right hand side than my left. I'm guessing the left will catch up.

 

[Deleted member 26533]

Im no longer dieting, just maintaining my current weight. Does the above mean Ill be adding weight by downing Whey Isolate to achieve a daily input of 160g of protein?

Also can someone tell me if I need to put weight on to build muscle or can I do it while maintaining my current weight? (I'm very new to this and very uninformed)

I'm currently getting bigger muscles while maintaining my current weight (me weight fluctuates up / down a couple of pounds depending on what meals I have). Strangely I'm getting bigger on my right hand side than my left. I'm guessing the left will catch up.

It just means processes such as the conversion of amino acids to glucose (protein to carbs) is increased when dieting, so therefore a higher intake assists with maintaining lean mass when reducing fat.

If you're a total novice you can gain muscle without significant weight changes, but after these gains finish you will need to slowly add weight

 

[makum102]

Woo! My arms are now bigger!

Just completed my first 30 day Liveexeercise.com 'Chiselled Triple Threat' program with the bodylastics resistance bands, and compared to a pic I took at the start i've got more definition already. Not too much difference on me chest but my biceps and triceps are noticeably bigger. V happy with the gains so far.

I have noticed that my arms seem to be getting a workout regardless which body area Im doing (except legs). I think this may be down to the way resistance band workouts work. I might invest in a bench and some dumbbells eventually.

I start a 60 day 'Chiseled 2 Minute Muscle' prog on Monday. As many reps you can fit in 2 minutes in each set. Oh. I can also hit 20 to 30 press-ups no bother now (well some bother toward the end). I've actually amazed myself!

One question.... How long do the 'newbie gains' go on for? I'm dreading the noticeable difference stopping.

 

[Thrall]

If your main goal is to build muscle don t go mad on the treadmill. It seems you have your diet in order to maintain your new bodyweight but you will need to add calories to build muscle. The last link I sent (musclehack) is not a fan of cardio especially if trying to add lean body mass. He has articles on diet, workouts and training which address your needs. I would suggest you use the treadmill for some brisk walking say 30-40 mins on your rest days, before breakfast if possible. See how that goes with your full body training, new diet and go from there. I wish the internet had been invented when I first started training instead of me just blundering around and getting nowhere.
Lots of information but you may as well start right and try to work out a regime that you enjoy, produces results and that you can live with and stick to. Again, any probs happy to help.

I'm about a stone and a half of puppy fat heavy but I plan to get myself some form of physique for June this year. Do you suggest just hitting the weights or should I do cardio and some weights mixed in? I'm not expecting nor wanting to look like arnie, but me body looks like a sack of meat atm and would love it looking half decent.

Just not sure if I should lose that weight by trying to turn it to muscle rather then run it off.

 

[makum102]

Okay... It happened. I now own a proper set of weights!

Was in Lidl and they had dumbbell sets on offer for £26 a pair. Each comes with four 1kg & two 2Kg weights giving a total including the bar and lock nuts of 10.8Kg each dumbbell.

Im still going to concentrate on my bodylastics resistance bands as I'm bang into it and its working wonders! However I might do a 30 day Dumbbell program after I've finished the one I'm on

I now realise I need a bench to lie on while I lift the dumbbells. Clueless on what type to get. Space is rapidly getting eaten up though. Any suggestions of what / where to buy from the Guru's on here?

 

[Deleted User 11453]

....

I now realise I need a bench to lie on while I lift the dumbbells. Clueless on what type to get. Space is rapidly getting eaten up though. Any suggestions of what / where to buy from the Guru's on here?

I had a cheapo 'York' bench from Argos that was OK it did the job for an amateur.

Until then you could lie on a bed at the corner so that your arms are on each side. It's shown in some illustrations of a home exercise book that I have. Might be OK for lighter weights until you get a bench.