Some help please

Started training again after a year off and I Need some help

So I started a job very close to Bedford view virgin active and i can go to gym again every morning
Now I have lots of fat to burn and I’m looking for an effective training program and diet
I know I can do it myself but there are quite a few guys here that know allot more than me so I’ll rather ask for help

Thanks

Holy crap! if thats yu in the avatar - stay home! That year off did you wonders!

hahahahaha nope not me but hey i can dream

Stick away from Carbs, especially at night... Carbs like Pasta, Bread, Potatoes, White Rice etc...
Get cardio in in the mornings, on an empty stocach, you will burn 300% morre calories that way.
Dont eat junk food!
Take a fat burner like Heat, to help speed up the process, but for the first 2 weeks, do not take more than 1 tab a day, so that your body can get used to it. 1 a day, 2 days on, 2 days off. Take the heat before your cardio in the morning. Or Ripped From Muscle Science also works well...
Drink lots of water.
If you do do weights, do higher reps, and lower weights.

Hope this helps a bit.

Thanks Mr_SA
yip it does help Thank you

but i'm looking for an effective diet and training program.. hopefully somebody on here has something lying around

Mr_SA why do u say lower the weight and up the reps,i would say up the weight and lower the reps for nothing less than 6 reps...weight training is still the most intense form of exercise to be done and the more u stimulate the muscle with heavy weight the more intense the work out..

change your carb sources to complex carbs such as oats,sweet potato,brown rice,basmati rice and potato.

if taking heat i would start with 1 a day for a week and then on to 2 a day from then on;...in order not to get receptor downgrade use ketofin in order to stop the down regulation.

up your protien in take to 1.5g of protein per pound of lean body mass. also up your water intake to 4-6l a day to flush the system. start with doing cardio for 20mins 3 times a week then start by upping your cardio session by 5mins every 2-3 weeks untill u reach maximum of 45mins and then when u still plateau start adding in an extra session during the week

With regards to ANY training routine,
My opinion is that the first place to start is the fridge! yes, that big white malevolent
thing in your kitchen!

Throw out all the bad food! And start eating right for the first few weeks before you train.
So often guys could look a whole lot better if they just ate as well as they trained.

If you looking for a great diet, let me know an I'll send you one. I got tons of great ones lying around.

Good luck.

Hi Guys thanks

i enjoy doing weights it feels like you working hard
i would like to try heat .. just need to find a source to buy from

at the moment i do about 30 min cardio every morning
but i'll change that as soon as i get a nice workout plan

@Dodge please me me some diets please i need to drop my calorie intake to about 2000 kcal per day if that helps
EMAIL ADDRESS REMOVED

Again thanks

I would look at the eating and training plans on USN, or google it!
DJ would be the person to chat to here...

2000cals is low bro... what are your stats....u will find u need to up that calorie intake,i can draw u up a diet but i do charge and it will be customed to your stats and goals...u can mail me at EMAIL ADDRESS REMOVED

Cool let me know how much you charge and I'll check finances

Age 27
Weight : 110 Kg
length : 175 cm

What else do you need?

Agreed, DjEasyE had a crzy transformation not so long ago!
Hope its still going well DJ.

dodge good to see u back online drop me a mail bro...

cuan email me cos i will need to look at your current diet in order to make adjustments..

Hey djs,how you doing ?I agree whichever training program you do keep your weight up to the max you can do with good form,cut short your rest periods between sets but dont drop weight and increase reps..

ogre i still have my swine-bird flu(i blame my chick for asking me to give it to her piggy style!)...damnit i hate being sick...

the idea of cutting calories too low is going to do a couple of things. the weight loss will be quick and it will slow down very fast. second thing that will happen is u will actually be burning into muscle making u fatter than before... if u take a 100kg person at 10% body fat and they loose 1 kg from fat this will keep their lean mass at 90kgs but have 9kgs of fat. making them 9.09% body fat. if u take 100kg person where they loose 1 kg of muscle then u will have still lost weight but u will be at a level of 10.1% body fat. but u see the weight loss is the same but the person has gotten fatter? thats whats gonna happen after a while when dropping your calories to low now lets look if u increase the muscle mass so if u have a person who is 100kgs @ 10% bf and they add in 1kg of muscle mass they will have 91 kgs lean mass 10kgs fat mass but their bf had dropped to 9.9% but they have increase weight...also doing to much cardio and weight training at the same time is gonna lead to raised cortizol levels which is catabolic meaning eating into your muscle... your ideal amount of weight to loose it .5kg - 1kg a week max. obviously the first week it will be probably double that as u might drop a lot of water which is not a bad thing in my eyes.

the best way to make your weights session more intense is by lowering the rep range(6-12 reps, 12 should be your maximum here) and adding on the weight... each week try and progress on a weight so for instance u start by bench pressing for 3 sets of 6 reps at 100kgs. the next week try do the same weight but try and do all 3 sets with 7 reps. once u have gotten all 3 sets for 7 reps then the next week try the same weight for all 3 sets of 8 reps and so on and so forth.. this will keep u progressing to build muscle and will help u acheive a nice intense work out.

and as ogre said keep the rest periods short,i think when starting out 2minutes should be short enough if u are pushing to absolute failure...keep cardio intense i would start with 3 HIIT sessions a week and then adjust it when u plateau. so when u start leveling off with the fat loss increase the duration to 25mins then again to 30mins once thats done then and u still plateauing then add in another session during the week. at 30mins and then do another session once u plateau again... throwing your body into 5 times a week 45mins cardio sessions is gonna work well for 2-3weeks and then over training is going to happen...u have to ease the body into it...

Hi Guys

Going to start DJ's diet and training today
and going to take weight and measurements tonight as a starting point
Lets see what results i can get

Cuan wrote:

Hi Guys

Going to start DJ's diet and training today
and going to take weight and measurements tonight as a starting point
Lets see what results i can get

Good Luck bud.
Take some pics before, so you have something to compare to.

good luck champ... its gonna work for u...just keep in contact with me so if u plateau we can make adjustments for u...

when do you think that will happen ?

Hopefully it won't if u follow the carb cycling route which i have given u.U have 1high carb day a week on days u train legs.And then the 4other training days u have a moderate carb day and if u see the diet i've put a 3rd meal day which is days u don't train,if u notice the carbs are lower there making it a low carb day so u are instantly carb cycling which keeps the body guessing when it comes to fat loss...But don't stress,if it happens there are ways of combating it

Hey i can vouch for djs here hes been helping me with my pr-contest diet ,so far so good lol.I will take some pics and post them soon and you can see the results i have had over the last 8 weeks or so.I have come down ffom 114 kgs to 105 so far from size 38 jeans and im back in my 30s which i only get to wear once a year lol...

sorry for being off topic, but wens your comp Ogre?

OK So time for a quick update

me and the misses have both started on DJ's diet and training program
i've been on the diet and training every morning and misses has just been on the diet
i've dropped 3.5 Kg and the misses has dropped 4 Kg
and going strong

Cuan wrote:

OK So time for a quick update

me and the misses have both started on DJ's diet and training program
i've been on the diet and training every morning and misses has just been on the diet
i've dropped 3.5 Kg and the misses has dropped 4 Kg
and going strong

check that out!!! i didnt claim to be a miracle worker but i seem to be pretty close

Well done Cuan, keep it going!!!