Fresh Start

Ok so i have started my training again after letting myself go a little.

I am 5'10, 85kg and 26 years old. BF @ 20%.

I need to lose some weight (getting married next year August!) and still retain my muscle.

so this is what i was thinking. Diet is everything right? So i am going to try out the diet DJ posted here: www.anabolicsteroids.co.za/forum/dieting...eating-your-own-diet

I absolutely hate doing cardio (except squash). So i downloaded the MAX -OT program and am gonna start with that. I know i wont lose weight fast, but i have till August. If i can eat right and stick to the program will i see some gains? Like i said i want to shed some pounds but still regain my muscle.

I'm not prepared to go Steroid route until i can get myself into a decent eating and gyming routine. All i am taking at moment is a whey protein and L-Glutamine.

Will that work with little cardio. I will still throw in some 3 times a week, but prob for only 20min or so. Once i am less broke (wedding are crap expensive) i will get DJ to write me up a full custom diet.

Hey walnut.

I hear you bud! I walked the plank in June last year & STILL haunted by the finances I had to cough up for 'THOSE FLOWERS' & 'THOSE PARTICULAR DRAPINGS' & 'THAT FILLET MIGNON'...

You do realise that someone on this forum was going to tell you to suck it up (or in ) and KILL the cardio, right? Weights are going to help you lose some fat, but lets get real - 15mins on the rowing machine is going to melt off more fat than 45 mins lifting weights.

Im not saying drop the weights altogether, but depending on how much time you have in the gym, try get in at least 5mins on the treadmill (RUNNING), 5 mins on the bike & a 5 min row. This will get your heart rate up and the blood flowing nicely before you do hit the weights.

With the weight training, its the big compound movements that burn fat, so dont concentrate on isolation movements but rather your squats, bench, deads and so on.

Good luck bro!

Peace...

You forgot the photographer with the wedding "story" album

Ya i opened myself up for abuse on that one. OK rowing inst too bad. I recon i can get 15min in a day of that

I'm in my first week on Max -OT but it doesnt say anything about cardio...yet. When would be the best time? You say before the weights? Wouldn't that make me expend energy that i would need for weights? What about say 30min weights with a 15min cardio session after? And saturdays i play squash so thats 45min - 1.5hrs of running and lunging my ass off.

What you think?

Dude - Im having a good morning here. Do NOT get me started on anything to do with the photography/videography of my wedding cos my blood pressure starts rising!! :laugh: Those swines are cut throat! The prices they charge!! lol!

Generally the best time to do cardio is early in the morning. This way you set the tone in terms of the metabolic rate at which your body burns energy for that day. A good cardio session in the morning will have you sitting at your desk hours later, doing nothing yet internally your metbolism is still pumping!

When you ask whether its better to do it after or before your weights - the simple answer is 'whatever suits you'. Personally I find that 15-20 mins cardio gets me nice and loose and stretched for the weight session to follow.

Squash is absolutely tops for cardio so well done on that. Interval training is awesome too. Sprint...jog...walk - repeat. Burns fat like a mofo.

Bottom line though bud - you want to drop from 20%bf, you gotta incorporate rigorous cardio. Im not even gonna go into the diet side cos you should know. Eat crap and you'll look like crap. Eat clean and ... you know?...

Peace...

Hahahaha. 8 hours work taking pics for like R12 000..... its fraud


Ok shot for the advice bud. I am gyming 6am cos if i leave it till after work i just don't have the energy to drag myself to gym. I think I'll try before weights, sounds like a good wake up and stretch. I didn't do any this morning but i will go after work (get off early on Fridays:) )

Ja i have been reading crap loads on forum about diet. I'm far from an expert but that post by DJ looks spot on. I printed it out and am working off it. Its so tough "googling" a good eating routine. Half the shit i read is just total crap. It gets way too confusing.

I must admit i would like to get bigger and slightly ripped for honeymoon But my biggest problem is patience. Everyone wants results now..

Shot for the help mate. I'll post some results let the forum know how it goes.

Doing light cardio prior to weights should be ok, but doing a proper full on cardio session before hand is going to negatively effect your weight session.

That said, the only two times I've done an hour med-intensity cardio before weights, I had a great, stronger than the norm workout ...

I guess to each his own

I'll prob mix it up a little. Not let my body get too used to one kind of routine.

No worries.

When you get your diet cleaned up and a good work out regimen going (including cardio) throw in an eca stack. (Ephedrine, caffeine, aspirin). It is a stimulant which will elevate your heart rate which in turn raises metabolism. This taken in conjunction with your cardio will do wonders for shredding fat.

Im only suggesting this as you've indicated that you're not ready for stronger stuff right now. Give it a bash & let us know!

Good luck & lookin forward to the progress reports!

Peace...

Rowan wrote: (S6 SUBSTANCE REMOVED, caffeine, aspirin).

Thanks for the edit, mods.

My bad...

Will do. Its not that i dont want to take them. I just think if i can get there naturally then when i do take something then my body will see better results. But that might not be tue;) its just my personal opinion. Plus needles freak me out

Will keep you updated.

Shot for advice.

at the end of the day u need to burn the fat off,the best way of burning fat off is adding on muscle to your frame,that combined with moderate cardio is gonna end up getting u to where you wanna be,as much as u hate cardio you need to pay for your sins of the past by doing cardio, 20-30min each day post work out is all u are probably gonna need if your diet is correct and spot on...at the end of the day cardio is not the devil,its long duration cardio thats boring...u need to focus,set your goals and u will be able to push through 20mins of cardio,also the added endurance and fitness will also help you with lifting weights,quite a few of the guys doing bulking plans that i have drawn up for them still do 20mins moderate cardio and find they are getting good results in terms of keeping body fat in check and still putting on muscle as well as making eating food easier with the increase in metabolism and appetite.

DJ wrote: at the end of the day u need to burn the fat off,the best way of burning fat off is adding on muscle to your frame,that combined with moderate cardio is gonna end up getting u to where you wanna be,as much as u hate cardio you need to pay for your sins of the past by doing cardio, 20-30min each day post work out is all u are probably gonna need if your diet is correct and spot on...at the end of the day cardio is not the devil,its long duration cardio thats boring...u need to focus,set your goals and u will be able to push through 20mins of cardio,also the added endurance and fitness will also help you with lifting weights,quite a few of the guys doing bulking plans that i have drawn up for them still do 20mins moderate cardio and find they are getting good results in terms of keeping body fat in check and still putting on muscle as well as making eating food easier with the increase in metabolism and appetite.

Legend Still gonna get you to write me up a specific eating plan. In meantime i am using that post you did.

Rowan wrote: Hey walnut.

I hear you bud! I walked the plank in June last year & STILL haunted by the finances I had to cough up for 'THOSE FLOWERS' & 'THOSE PARTICULAR DRAPINGS' & 'THAT FILLET MIGNON'...

You do realise that someone on this forum was going to tell you to suck it up (or in ) and KILL the cardio, right? Weights are going to help you lose some fat, but lets get real - 15mins on the rowing machine is going to melt off more fat than 45 mins lifting weights.

Im not saying drop the weights altogether, but depending on how much time you have in the gym, try get in at least 5mins on the treadmill (RUNNING), 5 mins on the bike & a 5 min row. This will get your heart rate up and the blood flowing nicely before you do hit the weights.

With the weight training, its the big compound movements that burn fat, so dont concentrate on isolation movements but rather your squats, bench, deads and so on.

Good luck bro!

Peace...

LMAO

getting married on the next month. Shite; how does one condone all the unnecessary spending.

Flowers - R3000(The florists are obviously using flowers which only bloom every 37 years with the passing of Hades comet for them to charge such ridiculous price)

Photographers (We were quoted 11,500 for the wedding which could only mean that our photos would be printed on Egyptian papyrus with ink made out of unicorn blood)

Cake - Fresh cream cake at Shoprite 40 bucks, wedding cake 1500 WTF

Candles - 80 per candle (My only possible conclusion was that this was probably made out of the human fat of the Russian tasr's royal family to cost that much

anyways, enough of my ranting mate. As you well know, guys on this board will get you in tip top shape with a good diet plan etc. Dont shy away from the cardio bro, its beneficial. Perhaps do some research on the cyclical ketogenic diet and see how that works for you.

GSP wrote:

Rowan wrote: Hey walnut.

I hear you bud! I walked the plank in June last year & STILL haunted by the finances I had to cough up for 'THOSE FLOWERS' & 'THOSE PARTICULAR DRAPINGS' & 'THAT FILLET MIGNON'...

You do realise that someone on this forum was going to tell you to suck it up (or in ) and KILL the cardio, right? Weights are going to help you lose some fat, but lets get real - 15mins on the rowing machine is going to melt off more fat than 45 mins lifting weights.

Im not saying drop the weights altogether, but depending on how much time you have in the gym, try get in at least 5mins on the treadmill (RUNNING), 5 mins on the bike & a 5 min row. This will get your heart rate up and the blood flowing nicely before you do hit the weights.

With the weight training, its the big compound movements that burn fat, so dont concentrate on isolation movements but rather your squats, bench, deads and so on.

Good luck bro!

Peace...

LMAO

getting married on the next month. Shite; how does one condone all the unnecessary spending.

Flowers - R3000(The florists are obviously using flowers which only bloom every 37 years with the passing of Hades comet for them to charge such ridiculous price)

Photographers (We were quoted 11,500 for the wedding which could only mean that our photos would be printed on Egyptian papyrus with ink made out of unicorn blood)

Cake - Fresh cream cake at Shoprite 40 bucks, wedding cake 1500 WTF

Candles - 80 per candle (My only possible conclusion was that this was probably made out of the human fat of the Russian tasr's royal family to cost that much

anyways, enough of my ranting mate. As you well know, guys on this board will get you in tip top shape with a good diet plan etc. Dont shy away from the cardio bro, its beneficial. Perhaps do some research on the cyclical ketogenic diet and see how that works for you.

I know... WTF. I swear i have real gold and fairy dust in my cake. Booked the venue last weekend. almost passed out when the guy startd throwing figures around.

Well good luck with your planning. all i know is now is the hardest time i have ever had to try not to drink... cos lets face it. Now is when you need it

cardio in the morning on an empty stomach burns fat up 4 times faster i heard.. running and spinning or riding is ideal i found when i lost weight and some form of stimulant wont harm ie heat eca etc. Diet is the way to go and DJ is the man for that i heard. Cardio needs to be included and i know cause i hate cardio with a passion but u wont see results till u start it. and it becomes a challenge in its own which is always fun ...

Another question

What is the benefit of training twice a day. Since i have been working out my energy has returned. I went to gym this morning but man i am still pumped to do more. Could i do my cardio later today?

a workout split is only benfical if ur nutrition is right and the amounts are correct. Cardio in the evenings is a good idea as well as the more u do the leaner u will become. The idea is to spin ur metabolism the whole day so it burns fat hence the reason for doing high intensity cardio ( it keeps ur metabolism burning up to 4 hours after cardio) I personally practise the split and i its working out well for me. One other factor u may have to consider is that u dont want to burn urself out from going balls the wall as DOMS ( delayed onset muscle sorness) will kick in as u getting back into it .. be sure not to over train as that will decrease ur motivation .. stay motivated and the split is only viable if ur diet is hundreds. Clean carbs ( rice and baked potato ) good fats ( omega 3 6 9 ) and essentail fatty acids and protein are ur building blocks to reaching ur goal ..

Legend

This forum gets me amped. Starting to twitch behind my PC.... desk jobs suck.

I'll go tonight but wont push too hard. Just get the blood pumping and heart rate up.

My morning split consists of 60 min weights and 40 min cardio afterwards. its not easy but definately worth it because im seeing good results.

1h40min in one session? wow.

ja, i know it takes some time, especially cardio (i think cardio is boring) but right now its helping with shedding that last bit of bodyfat.

If you think of it though, the pro's do it and they get shredded so might as well follow suit.

I'm following the Max-Ot routine at the moment. Today i did my chest in 35min.

Crap thing is i only have around 45min in morning to work out before i gotta head to work.

Thats why i will do a intense cardio in morning and then klap a long moderate one in afternoon.

yip, i get up @ 4:30 though. take my sups and then head off to gym @ 5:00. just in time to get to work @ 9:00 (which is when i start)

My gym only opens at 5:30am. And i have to leave for work at 7am to be there by 8am. So i dont really have too much time