Hi

I've been lurking around the forum for a while...Thought I'd register and stuff.

Been gyming for a couple of years. Always been a bit "tubby"... so I decided to klap gym boet.
It changed my body shape (composition) a lot... never really ate properly tho...
had a bike accident...got unfit...picked up some weight again.

Then I'd had enough... did research on how many calories needed to maintain...
Chowed brown rice and protein (tuna, chicken, lean mince) for about 3 months and lost around 7kg...

Started gyming like crazy just after I got married (1 October)... and I am now up to 3 mornings a week.
Seeing some good gains and getting definition, but my BF% is still too high...sigh...

Anyways... Hi...

Nice done bro...

Whats your goals for this year?

Welcome aboard.

welcome bud! im sure you know you came to the right place if looking after your physique is your goal.

perhaps share your diet and workout with us and we can give some advice.

Welcome to the forum. If you haven't seen dj's sticky's about dieting use the search function and search "dieting 101" and "dieting 102".

Congratulations on your progress thus far.

00pump wrote: Nice done bro...

Whats your goals for this year?

Welcome aboard.

Thanks

Well...

Current Stats:

Age: 28
Height: 1.72m
Weight: 96kg
Biceps: 45cm
Forearm: 34cm
Thigh: 57cm
Calf: 43cm
Chest: 113cm
waist (bellybutton): 103cm.
bf%: 25-30%. (fatass) measured by VA machine (so I know it's not right).

I would like to drop my body fat...

Currently I am doing a full body work out 3 times a week... might switch it to a split routine... but then I need to make more time for gym... I work 1 hour away from home so it makes life rough losing 2 hours to travelling (maybe I just need to suck it up).

Workout:
Bench -
BB 85x8, 90x8, 95x8, 60xfailure.
DB 37x8,40x8,37x8,35x8
Incline bench - 60 - 70kg x 8 - 3 times.
Biceps - either:
Concentrations 18x8 - 3 Times
7's with 30kg Zbar - 3 times
reverse grip curls 30kg Zbar x 7, hammer curls 15kg x 7, normal grip curls 30kg zbar x 7 - 3 times
Shoulders -
DB Side raises 12x7, 10x7, 8x7 followed by front raises 12x7, 10x7, 8x7 - 3 times
Standing military press in front of head - 45x8,50x8,55x8
Seated military press machine behind head - 90x6,2 plates lower x 8, 2 plates lower x 10 - 3 times.
Triceps -
Dip machine 135x8 - 3 times
Standing tricep pushdowns - 80x6, 2 plates down x 8, 2 plates down x 10 - 3 times
Lying skull crushers 35x8 zbar, followed by benching 8-10 fast reps with it - 3 times
Back/Lats
High lat row/pulldown 90x8 - 3 times
Lat pulldown wide grip 90x8 - 3 times
Lying lat raise machin - 60x8 - 3 times
Kneeling row? (one leg on ground, knee on bench, lift weight from hanging up to shoulder) 35x8 - 3 times.
Legs
Incline press - 230x10,250x10,280x10 - 3 times.
Front leg raises - 65x8 - 3 times
Hamstring curls - 40 - 60kg x 8 - 3 times.
Standing calf raises - 150x8 slow, 150 x 12 fast - 3 times

I do one or two from each section daily... mixing it up depending on how hard I push the other muscles that day.

My current diet is 6 meals a day of carbs/protein combo...I think I can refine it a bit more...

I need to do more cardio... some bike and that stuff I do now and then... but I need to make it a fixture.
Going to start swimming tomorrow.

well i can tell you this, try a split routine then.
day 1 Chest+bi's
day 2 shoulders and tri's
day 3 back
day 4 legs

this will alllow you to focus more on the muscle building and as we all know, more muscle = quicker calorie burning, the more muscle you have the more calories your body will automatically burn in a day.
start with about 20 min of cardio each day.

wrt your diet, do you know how much you getting in per meal (protein, fat and carbs)?
the diet section jakes mentioned will give great guidance there.

good luck!

Etwa wrote: well i can tell you this, try a split routine then.
day 1 Chest+bi's
day 2 shoulders and tri's
day 3 back
day 4 legs

this will alllow you to focus more on the muscle building and as we all know, more muscle = quicker calorie burning, the more muscle you have the more calories your body will automatically burn in a day.
start with about 20 min of cardio each day.

wrt your diet, do you know how much you getting in per meal (protein, fat and carbs)?
the diet section jakes mentioned will give great guidance there.

good luck!

I am considering the split... but yeah... I am going to have to hit the gym every day. Twice on a couple of days then.

just dont overtrain then bud. hitting big muscle groups twice a day is not going to do anything for your goals. When you say go to gym twice what exactly will you be training on that day then?

You work (job) 1 hour away? And where is your gym, close to home or close to work.

Etwa wrote: just dont overtrain then bud. hitting big muscle groups twice a day is not going to do anything for your goals. When you say go to gym twice what exactly will you be training on that day then?

I meant cardio and weights... once in the morning for weights and once in the evening for cardio...

I am currently slightly overtrained/under nourished... I need to up my calorie intake... I was not yet gyming hard when I dropped my daily calorie intake to 1000 below maintenance. I was doing some light cardio... worked well... lost 7kg in around 2 - 3 months... weight stayed off even after getting married and going on honeymoon... hehe...

But then I started hitting it hard... making good strength and size gains... BUT I didn't increase my calorie intake... my "weight" went up, but my monthly progress photos show and improvement in body composition.

I think I need to up my calorie intake... I am suddenly hungry all the time and my performance at gym is slipping...

00pump wrote: You work (job) 1 hour away? And where is your gym, close to home or close to work.

Live in Vereeniging and work in crown mines (jhb south). I gym at any virgin active (premier vitality member... still running the original "free" membership... hooha!)

My gym partner lives and works in vereeniging, so weights will have to happen in the mornings...

I am going to start cardioing maybe in the evenings on the way home or one my non weight days in the mornings on the way to work.

what is your calorie intake right now, and what do you think it should be not to be undereating then?

Etwa wrote: what is your calorie intake right now, and what do you think it should be not to be undereating then?

I used the harris-benedict equation to calculate BMR etc

BMR 2037.1
Sedentary 2444.52
Lightly Active 2801.0125
Moderately Active 3157.505
Very Active 3513.9975
Extra Active 3870.49

I am taking in around 2500 cals a day.
Should I be taking in around 3000?

So I upped my calorie intake on Wednesday evening and during the day on Thursday...
MUUUUCH better morning session today!
I'll keep eating the way I am for another week... take some pics and measurements and see how it goes.
I'm gonna do 20min of skipping/whacking the punching bag tonight...

I am starting to like mirrors more and more

Hey if got a few questions...Possible to talk on skype?

Thanks

johno19 wrote: Hey if got a few questions...Possible to talk on skype?

Thanks

Hey man... Unfortunately skype is blocked here at work.
The person you REALLY want to talk to is DJ (I think... :silly: )
He is a pro at this stuff, I've only just started meddling in the "eating right" department.