Some Program advise for me and the miss

Hey Guys. I'm new here, Normally I would introduce myself on the forum but I can't find an intro section.

I Would like to Get a decent Program For me and my GF.

There are thousands of programs on the net but I want the right one. So any Advice would be appreciated.

We want to go to the gym about 5 - 6 times a week (At about 5 am) and also Go bike riding when we can.

At the moment we drink 2 of these titanlabs.co.za/product_xcelerate.html per day, one before gym and one at about 12:00

And 2 shakes of this www.nutritech.co.za/100-pure-whey.html per day, after gym and at about 13:00

Our "stats"
Me
Goal: loose about 5KG in fat then gain a lot of lean muscle (I don't mind working hard to get it)
I guess you would call it bulking.
Weight: 78KG
Height: 174cm
Age: 23

GF
Goal - Loose weight and build a little bit of muscle (but not as much as a miss world fitness model, a bit less)
Weight loss and toning
Weight: 68KG
Height: 168cm
Age: 21
Anyone know of decent programs and good advise.

Yes we are total Noobs but at least we have already formed the habbit of getting to the gym everyday and eating healthy

Thanks

Firstly, welcome to the forum man and well done on choosing this forum. Stick around, you'll gain very valuable advice here..

W1NGS wrote: Our "stats"
Me
Goal: loose about 5KG in fat then gain a lot of lean muscle (I don't mind working hard to get it)
I guess you would call it bulking.
Weight: 78KG
Height: 174cm
Age: 23

That's not bulking dude

W1NGS wrote: GF
Goal - Loose weight and build a little bit of muscle (but not as much as a miss world fitness model, a bit less)
Weight loss and toning
Weight: 68KG
Height: 168cm
Age: 21
Anyone know of decent programs and good advise.

Yes we are total Noobs but at least we have already formed the habbit of getting to the gym everyday and eating healthy

Thanks

Posting here so hopefully some of the other forum members can help out.

I'll start off though, diet is very important. Can you give us a breakdown of what your daily meals look like?

Theodoric wrote: Firstly, welcome to the forum man and well done on choosing this forum. Stick around, you'll gain very valuable advice here..

W1NGS wrote:
That's not bulking dude

W1NGS wrote:

Posting here so hopefully some of the other forum members can help out.

I'll start off though, diet is very important. Can you give us a breakdown of what your daily meals look like?

Like i said I'm still a total Noob.

Here is the diet i'm on now as well as the training program I'm on.

Its a Rob Riches program I stole from simplyshredded dot com (nice articals there)
I Like it Because its one that I and my GF can do and honestly if I'm not with her helping/pushing her she won't push hard enough and give up.

Also i may still just split the Saturday and sunday workouts into the weekday workouts.

Monday: Quads & Calves

Squats 8×10 (3 warm up sets of 20-15 reps)
Leg Press 5×10
Seated Leg Extensions 5×10
Calf Press (Performed on Leg Press) 6×20
Seated Calf Press 4×20

Tuesday: Back & Forearms

Lat Pulldown 3×20-15 (warm up sets)
Weighted Pull Ups 4×10
V-Bar Rows 5×10
Barbell Rows (Wide Grip) 4×10
Close Grip Pulldown 3×10
Reverse EZ Bar Curl 4×15
Seated Wrist Curls 4×15

Wednesday: Shoulders & Calves

Seated Dumbbell Press 3×20-15 (warm up sets)
Clean & Press (Explosive Movement) 5×10
Rear Delt Dumbbell Raises/Rear Delt Cable Flys (Alt. each week) 4×10
Seated Military Smith Press (Back of Head) 3×10
Standing Lateral Raises 3×10
Calf Press (Performed on Leg Press) 6×20
Seated Calf Press 4×20

Thursday: Cardio & Abs

Cardio: Usually 40-60 minutes on a stationary bike, at a moderate to high – causing a sweat after 20 minutes, increasing the resistance every 5-10 minutes. (I usually do this 2-4 times a week in the morning before breakfast, as I reply to emails and answer questions on my social pages).

Hanging Leg Raises/or Lying Leg Raises 3×30
Seated Dumbbell Twists/ or Lying Side bends 3×30/50
High Cable Pulldowns/ or weighted crunches 3×30

Friday: Hamstrings & Lower Back

Lying Hamstring Curl 5×10 (2 warm up sets)
Stiff Legged Deadlift 5×10
High-Foot Leg Press/ or Long Step Lunges 4×15-10
Good Mornings 3×10
Seated Leg Curl 4×10

Saturday: Chest

Incline Dumbbell Chest Press 6×15-10 (2 warm up sets)
Incline Dumbbell Flys 4×10
Cable Flys 3×10
Decline Barbell Press 5×10
Dumbbell Pullover 4×10

Sunday: Arms

Rope Pulldown 3×20-15 (warm up sets)
Weighted Dips 4×10
Lying EZ Tricep Extensions 4×10
Reverse EZ Bar Pulldown 4×10
Olympic Barbell Curls 5×10
Dumbbell Curls/ or Hammer Curls 4×10


Ok I can't just copy paste the meal plan from the PDF but its one of those Virgin active crappy ones so i will be more than happy to replace it with what I learn here.

I also tend to skip Breakfast and just drink a shake before and after my morning workout.

No Idea why my text is in a Quote box but I'm sure you guys can figure it out.

Because you typed your text before the part, and not after.

W1NGS wrote: I also tend to skip Breakfast and just drink a shake before and after my morning workout

Oopsie...

Again though, it would be easier for us to help you where you need to adjust your diet rather than just give you one from scratch. However, if you're keen on reading up in the meantime, check in the Dieting and Contest preparation section, read the stickies, especially Dieting 101 and Dieting 102, lots and lots of valuable information there.

EDIT:- Also, I would probably drop the fat burners if I were you. Get your diet in check first before trying to resort to pills.

That's the funny thing, most people think of steroid users as people trying to take the "easy way", therefore just try and advise you to take steroids and all types of pills, but really, any forum member here worth his salt will all tell you to get a proper meal plan and training program before even thinking of supplements. (Nothing wrong with whey protein though, as long as you don't have it replacing your meals)

I checked for the [/quote] but anyway.

With a bit of print screen and help from paint I've got the meal plan for you.

to be honest before I started about a week and a half ago i was eating MCdonalds about 4 times a week and thats supersize double quarter pounder with cheese and 2 JNR chicken Burgers. I think I've got a fast metabolism or at the least the fact that i only way 79 after years of eating like that is amazing.

Since the Mcdonalds stopped and the training started (a few Spinning classes as well I've lost about 2.5 KG. But my Weight does tend to go up one week and down the next..

Here is the plan

I sometimes replace one thing with another when i don't feel like eating it. I should stop doing that i guess.
And to me its Very hard to eat breakfast just because i never did, so I'm not hungry in the mornings but i will have to start.

I smell a Virgin Active diet

CHAPEL wrote: I smell a Virgin Active diet

jip. like i said. it's a crappy virgin one. but I would love to change

Oh and Another thing. How long does it take to get over the extreme stiffness after you start to gym. I just push through it but its getting irritating when you get up in the morning and you can't even get your heels on the ground.

W1NGS wrote: Oh and Another thing. How long does it take to get over the extreme stiffness after you start to gym. I just push through it but its getting irritating when you get up in the morning and you can't even get your heels on the ground.

About a month maybe two. Get some l-glutamine. Even some creatine, will speed up recovery.

W1NGS wrote: Oh and Another thing. How long does it take to get over the extreme stiffness after you start to gym. I just push through it but its getting irritating when you get up in the morning and you can't even get your heels on the ground.

You just have to get, what me and my friends call "gym-fiks" haha

Don't think the soreness ever truly goes away, but it does get better to the point where you could just feel that you worked the previous day.