new and need some advice!

[harrison]

hello everyone, my first post on here, i want to get into powerlifting but heres the deal, im 20 stone at the moment, 6 foot tall and most of the weight is fat, i need to shift alot of weight and i want to get into powerlifting.

I used to do alot of running and ive doen weights in my time before on and off so im not totally clueless.

can anyone point me in the right direction, i think i need to get down to about 13 stone, i know this is a big task but im determined to do it.

harrison.

[gerthebear]

there was a guy in our club who came in the club when he was 21st. he is now 15st. he is about 5ft 8" and cud prolly loose another stone and a bti to suit him but he has gone on to win WDFPF championships at 100k bodyweight, nothing is stopping you .

did you want to cut the weight, then start powerlifting?or loose it as you go?if so it might be a bit tougher.
if you were dropping the weight then going into powerlifting you might be better off starting with a bodybuilding approach firstly for a few months, i.e pyramids and pre-fatigued routines and drop sets to really cut the muscle and build it, and will really shock yer muscles

combined with a STRICT diet and cardiovascular workouts, loosing the weight is not impossible.but would 13st not be too light for yer height?im not entirely sure on that part..

i wish you all the luck in the world and i hope you achieve yer goals

[harrison]

there was a guy in our club who came in the club when he was 21st. he is now 15st. he is about 5ft 8" and cud prolly loose another stone and a bti to suit him but he has gone on to win WDFPF championships at 100k bodyweight, nothing is stopping you .

did you want to cut the weight, then start powerlifting?or loose it as you go?if so it might be a bit tougher.
if you were dropping the weight then going into powerlifting you might be better off starting with a bodybuilding approach firstly for a few months, i.e pyramids and pre-fatigued routines and drop sets to really cut the muscle and build it, and will really shock yer muscles

combined with a STRICT diet and cardiovascular workouts, loosing the weight is not impossible.but would 13st not be too light for yer height?im not entirely sure on that part..

i wish you all the luck in the world and i hope you achieve yer goals

thanks for the reply, 13 st might be too light, its too hard for me to tell now, but nevertheless i need to get thin, maybe it would be 14 stone or so or 14and a half but ill know when i get there.
i guess i dont really mind too much the approach as right now im sick of being like this and number one for me is to lose the weight, and second is to get into powerlifting.

can you give me an idea of what sort of calories i should be having in a day and are there any routines on here i can follow? i dont expect you to feed me all the info ( no pun intended) but im a beginner in many respects. one thing i do have is a bucket of determination.

[gerthebear]

haha im a bit fo a beginner myself too (about a year) but i know the likes of justin could tell you about your diet, ive seen him post stuff diet related so maybe you should direct that to him and he can help.

im pretty sure though that your diet should consist of very lean high protein meals staying away from the large calorie foods.but at the same time you need the energy to train and loose that weight so thats where i will stumble over myself. i know from my exp on loosing weight for comps, if im hungry at a meal i will just have more chicken instead of pasta to keep me full and the chicken has feck all calories and its lean so its not affecting me too much.

[harrison]

hopefully someone can give me more of an idea later on. was thinking along the lines of high protein low in carbs but not atkins....

was also looking at gyms in london and did a search on here#

Pure Strength Gym, Unit 7j Eley Estate, Nobel Road, Edmonton (North London), 0208 884 4555
- Genesis Gym - 333 Athlon Road, Alperton, Wembley, London (020) 85668687 - MONOLIFT & strongman equipment
- Tower Gym, Charles Lamb Institue (Converted church) Church Street, Edmonton N9. 0208 807 4171.



i can get to these three without too much hassle, does anyone know of these gyms or could maybe recommend one?

[cornelius parkin]

Post your diet mate.
I would say high protein,moderate essential fats,low carbs for 4 days then slighty higher on the 5th day.
Cardio at least 2 hours per day.
Thats a huge task you have set for you self mate it will surely take at least one year of complete dedication to reach your goals!
As far as the training goes i would say go heavy using a simple method such as 5 times 5.
To be honest the diet and cardio is the most important part to losing so much weight.

[Matt M]

I agree that cutting back on the carbs will be of most benefit, I dont think 2hrs a day of cardio will be practical, or beneficial, I strongly believe, and research agrees, that higher intensity cardio is better for weight loss, and more time effecient.

Even though less % may come from fat stores when training at 70-80% of max heart rate, overal calories burned, and fat loss are greater.

I would focus strongly on weight training, as the more muscle you have the higher your metabolism will be, even at rest, that with the changes in diet, and some cardio will do wonders for you.

I think you should get away from numbers though, 13st sounds too light to me, but numbers do not mean a lot, I am 17 1/2 st, (at 6'1"), at the moment, but am pretty lean, yet officially I am over weight, possibly obese :D.

Thats why I only weigh 14 1/2 on all my life insurance forms, as they do not allow for diffent types of body comp :(.

[cornelius parkin]

Yeah your prob correct matt the reason i said he should do 2 hours is because his fitness levels will prob be too low for high intensity cardio at this stage(i also mean he can just try walking more and just being more active during the day,not 2 hours on the treadmill every day:p ).

[harrison]

Post your diet mate.
I would say high protein,moderate essential fats,low carbs for 4 days then slighty higher on the 5th day.
Cardio at least 2 hours per day.
Thats a huge task you have set for you self mate it will surely take at least one year of complete dedication to reach your goals!
As far as the training goes i would say go heavy using a simple method such as 5 times 5.
To be honest the diet and cardio is the most important part to losing so much weight.


right well running is something i used to be good at, i used to be able to run 8miles 4 or 5 times a week without too much hassle so i can get back into that im sure, well jogging at least.

ill propose a diet and training see what you think.

wake up:
jog and walk for one hour
breakfast:
muesli 50g + 100ml skimmed milk = 215 cals

midmorning:
cottage cheese with pineapple bits in it (i love this stuff) = 300cals

lunch: 50g rice with one can of tuna and broccoli and spinach + 1 banana and 2 satsumas= 510 cals

mid afternoon:
cottage cheese again = 300 cals

dinner:
50g rice + one can of tuna = 330 cals

before running:
50g muesli + 100ml milk + 10ml flaxseed oil = 215 cals
jog an walk 1 hour

total= 1800 cals

how does that look, i think i could stick to that.

[harrison]

ive just read the additional posts above, im very overweight but im quite powerful with it, i mean not by standards on this forum but by general peoples standards id guess. ive been running for the last week but diet has been awful, ive found i can run for 45 minutes if i take 3 rests for about 1 minute each along the way and on flat ground, i dont think id have any trouble doing more, i could definatly do more in fact.

what i cant do is sprint or ummm i cant actually go any faster than jog lol. but i love jogging so if that would work bring it on.

[cornelius parkin]

well obviously i was off the mark with the cardio(i just my self live a very sedintary live so if i start walking around more i automatically lose weight).
well the problem i see with that diet is its loaded in carbs,thats def more carbs than i ever eat.
personally my weight losing diet is allways just lean protein like chicken and egg whites and green veg.
i would up the protien via good meat and decrease the musli and i wouldnt drink milk.
lots of bitter green salad as eating that actually requires calories as its hard to digest.

[harrison]

well obviously i was off the mark with the cardio(i just my self live a very sedintary live so if i start walking around more i automatically lose weight).
well the problem i see with that diet is its loaded in carbs,thats def more carbs than i ever eat.
personally my weight losing diet is allways just lean protein like chicken and egg whites and green veg.
i would up the protien via good meat and decrease the musli and i wouldnt drink milk.
lots of bitter green salad as eating that actually requires calories as its hard to digest.


ok before i revise the diet is the cottage cheese ok?

[Matt M]

Yes far too many carbs in that diet, ditch the rice IMO.

As you get fitter, and loose weight you will be able to sprint, interval training, i.e jog, sprint, walk, repeat, is probably the best form of cardio, for both fitness and weight loss, the added intensity of the run, make a huge difference.

I would say get a heart rate monitor, and set upper and lower limits on it, it will then bleep at you when you go too fast or too slow, it is a great tool for upping your cardio, it also gives you feed back on your improved fitness as you go.

Hit the weights hard, and dont get caught up with the scales, if you replace a pound of fat with a pound of muscle, then that is a massive plus.

[cornelius parkin]

cottage cheese is good as its loaded in protien and not much else
:p i am not a dietician by the way its only my opinion and how i do things,nytols advise will be much better than mine as he has much more experience!
good luck mate:)

[harrison]

Yes far too many carbs in that diet, ditch the rice IMO.

As you get fitter, and loose weight you will be able to sprint, interval training, i.e jog, sprint, walk, repeat, is probably the best form of cardio, for both fitness and weight loss, the added intensity of the run, make a huge difference.

I would say get a heart rate monitor, and set upper and lower limits on it, it will then bleep at you when you go too fast or too slow, it is a great tool for upping your cardio, it also gives you feed back on your improved fitness as you go.

Hit the weights hard, and dont get caught up with the scales, if you replace a pound of fat with a pound of muscle, then that is a massive plus.

ok, ill revise the diet in a moment and post that, im guessing that with a the protein intake and the calories i can get from all the fat im carrying that i can build muscle and lose fat for the time being due to having so much excess weight? is that correct?

[Matt M]

Yes mate, as long as you take in the required protein your body will have plenty of calories to fuction on, you may feel a bit rough for a week or so once you drop the carbs, but this will pass as your body switches to using up its fat stores for energy.

[harrison]

Yes mate, as long as you take in the required protein your body will have plenty of calories to fuction on, you may feel a bit rough for a week or so once you drop the carbs, but this will pass as your body switches to using up its fat stores for energy.


ok , im very grateful for both your help,

how does this look as a diet, im not doing stuff like chiken in there cos this is fast to make and im worried ill lose the drive if i have to start taking time to prepare stuff, i dont know how it will be yet:


breakfast:
salad + apple

midmorning:
cottage cheese with pineapple bits in it

lunch: one can of tuna and broccoli and spinach + 1 banana and 2 satsumas

mid afternoon:
cottage cheese again = 300 cals

dinner:
one can of tuna + brocolli + apple

late evening:
salad

[harrison]

just looking over that i have a feeling its not enough protein, i could add in some whey protein as well after training and in the morning, would that be a good idea???

also, are there any routines on here that are suitable, i dont know how to design a program, sorry for all the questions.

[Neil Deighton]

i arent going to comment on dieting as i dont have much of a clue but if you cant be arsed to cook up some chicken it doesnt sound like you have much drive to lose!

[harrison]

i arent going to comment on dieting as i dont have much of a clue but if you cant be arsed to cook up some chicken it doesnt sound like you have much drive to lose!


well its more like im not very good at cooking it, everytime i do it from frozen chicken its come out rubbery so more like i need to learn how to do it properly i guess and add some flavour to it, just cooking chicken alone i really dont like the taste of.

what do you use to flavour it that would keep the carbs low?

[gerthebear]

all the bodybuilders in my club do this and its common knowledge..
run in the AM before you eat anything.this way you cut into the body's fat reserves.so have a coffee and peg it out the door for a bit, on the bike or what not

[Joel Di Battista]

- Genesis Gym - 333 Athlon Road, Alperton, Wembley, London (020) 85668687 - MONOLIFT & strongman equipment
I've trained here and it's good. I think bulldog on this site owns it or runs it?

[harrison]

ok running in the morning, thats due to the sugar levels being low isnt it. i can do that, i cant sprint for now so ill have to do this all in stages. for now ill have to do jogging on the flat at the same speed but id like to do 45 mins a day of that cos i like jogging.

genesis gym, ok can i just turn up there or what, would that be ok? im guessing powerlifting gyms are a bit different to the commercial ones you get, if im honest i feel like a bit of a lump to walk into any gym but if its a good one ill make myself go.

[Matt M]

Without a doubt take in protein and a few carbs after training, essential IMO, it is the best time to eat carbs if you are feeling the urge.

Yes do cardio 1st thing on an empty stomach if you can, just work on upping the intensity, not the time, so if you pick a route, eg 2 miles, time it, and try and get that time down.

You probably want to be getting about 200g of protein per day to start with, then adjust it as you get to know your body better.

IMO a higher rep, muscle building program will work better for you, than a pure low rep power one, you need to increase your muscle to fat ratio, so reps of 6-10, but still trying to get stronger will work best.

Higher rep squats and deadlifts, will also boost your metabolism into orbit :)

Go to ASDA, you can get a whole chicken ready cooked for about £3, very tasty, no carbs, get some coleslaw and you have a nice low carb meal, for less than £3.50 which you did not have to cook.

I would also try and eat some protein at breakfast, you need to preserve your muscle as well as losing the fat, drink a small whey shake if that is all you can do, but a few eggs would be a good addition.

Your revised diet actually looks too low in cals, dont drop too much too fast, you are a big guy and if you do that, your body is going to go into survival mode and it will make it harder to loose.

[harrison]

Without a doubt take in protein and a few carbs after training, essential IMO, it is the best time to eat carbs if you are feeling the urge.

Yes do cardio 1st thing on an empty stomach if you can, just work on upping the intensity, not the time, so if you pick a route, eg 2 miles, time it, and try and get that time down.

You probably want to be getting about 200g of protein per day to start with, then adjust it as you get to know your body better.

IMO a higher rep, muscle building program will work better for you, than a pure low rep power one, you need to increase your muscle to fat ratio, so reps of 6-10, but still trying to get stronger will work best.

Higher rep squats and deadlifts, will also boost your metabolism into orbit :)

Go to ASDA, you can get a whole chicken ready cooked for about £3, very tasty, no carbs, get some coleslaw and you have a nice low carb meal, for less than £3.50 which you did not have to cook.

I would also try and eat some protein at breakfast, you need to preserve your muscle as well as losing the fat, drink a small whey shake if that is all you can do, but a few eggs would be a good addition.

Your revised diet actually looks too low in cals, dont drop too much too fast, you are a big guy and if you do that, your body is going to go into survival mode and it will make it harder to loose.

thats great, loads of info there, thanks for that, right ill have to go over the diet once more, ive got a clear idea of protein now.

ill probably add some oats in after training and shift a piece of fruit to after training, and ill add in a couple of whey drinks to up the protein levels as well, good idea on the chicken ill do that as well.

ill post a new one up tommorow that will hopefully be better and ill be on that from tommrow morning onwards and if its not perfect ill adjust it over the next day or two as per the advice from here, it will be a damned site better than what ive had before anyway.

[gerthebear]

genesis gym, ok can i just turn up there or what, would that be ok? im guessing powerlifting gyms are a bit different to the commercial ones you get, if im honest i feel like a bit of a lump to walk into any gym but if its a good one ill make myself go.

bulldog is a serious lifter so i assume that the lifters down there are the same.you will gain alot of respect and expirience going to a more hardcore gym rather a commercial one full on 6pm arms curlers :mrgreen:

[harrison]

right done a revised diet, trying to get the protein up to 200g a day

breakfast:
Whey in water 40g = 30g protein + 160 cals

midmorning:
cottage cheese with pineapple bits in it 30g protein + 300 cals

lunch: one can of tuna and broccoli and spinach and 2 satsumas
30g protein + about 180 cals

mid afternoon:
cottage cheese again = 30g protein + 300 cals

after training:
50g whey in water + 20g oats + banana = 40g protein + 370 cals

dinner:
one can of tuna + brocolli + apple = 200 cals + 30g protein

late evening:
whey20g in water = 80 cals + 15g protein

totals: 1600 calories and 205g protein.

id aim to replace some of the cottage cheese and tuna with chicken probably on alternating days but trying to keep the same sort of balance.

[garry bamsey]

welcome to the site mate all the lifters on this site are some of the best in Britain and the world so you know you will get good advise ,dont make the mistake of doing to much to soon leave running for the time being stick to weights i would do high reps and medium weights for 4 weeks until you get gym fit then do cardio, also stick to low carbs 30.>50 grams a day so you trick your body into using your fat as energy this is called metabolic diet eat protein all through the day and some fruit and veg keep fat to minium you will feel like shit for 3 weeks after this then you can treat yourself on weekends with carbs then monday back to diet if you can stick to this diet the carbs you consume on weekend shouldnt put weight on always eat protein after workout either shake or food if you are hungary in eveneing eat boiled eggs these fill you up and no carbs full of protein start training with bulldog and you will get where you want remenber patientace is the key

[Matt M]

That is getting there mate, I still think it may be a bit low in calories for someone of your size, but try it, if you are constantly hungry, then you need to adjust, but training and diet is all about finding what works for you, then tweaking it to make it better.

The whey in water 1st thing is good for protein, but I am concerned it may not be enough to keep you going until mid morning. I would add a teaspoon of fish oil, or take 5x1g caps at the same time, this will slow the absorbsion a bit, and fish oil is about the most healthy thing anyone can take.

Do you not like eggs? 5 whites and 3 yolkes scambled would be a pretty good start to the day for you, IMO.

[harrison]

ill add the eggs in as well, i do like eggs so yeah ill add that, everyone has been so helpful, i wasnt sure id even get a response. really grateful to you all for your help, im going to post in my journal regularly now and you can see how i get along. if i dont make good progress with the diet or i need to change it ill post it up.

ill take a trip down to the genesis gym at some point soon too and see if i can train there.

[Matt M]

This is a pretty friendly site (with a few exceptions :mad:), and there are a lot of knowledgable people on here. Even though it is mostly a powerlifting board, many members like to look good too, :), and have a good understanding of nutrition.

Going to a serious gym will be a great benefit, as you will train hard even if you do not feel like it that day, the others will motivate you, and I find when training with those stronger than me, makes my lifts go up much faster.

[harrison]

This is a pretty friendly site (with a few exceptions :mad:), and there are a lot of knowledgable people on here. Even though it is mostly a powerlifting board, many members like to look good too, :), and have a good understanding of nutrition.

Going to a serious gym will be a great benefit, as you will train hard even if you do not feel like it that day, the others will motivate you, and I find when training with those stronger than me, makes my lifts go up much faster.

yeah i would really like to do that, id like to get really into the powerlifting and be good at it, but i know that will take time, ill have to get myself into that gym and really go for it.

[gerthebear]

what age are you harrison?

[harrison]

what age are you harrison?

im 28 mate

[gerthebear]

im 28 mate

i was just asking to see as to wether you wud be a junior and atuff

[bulldog]

how you felling after cardio start conditioning tmrw

[Dave Wightman]

I have been powerlifting for a couple of years and have lifted in three different weight classes, I also used to run and completed a couple of half marathons so it sounds like I have several things in common with you. About eighteen months ago I decided to move down two weight classes. I lost 29 kilos in ten weeks. I have lost and gained weight successfully in the past by keeping everything as simple as possible. In those ten weeks I spent 45 minutes on a cross trainer every morning before breakfast. Came home and had CNP Pro-mass with water and some oats mixed with skimmed milk as well as all the relevant multi-vitamins oils etc. At lunchtime I had CNP Pro-mass mixed with water and in the early afternoon I had four slices of wholemeal bread and two turkey breasts. Before bed I had CNP Pro-peptide. That was it. My diet or cardio never changed once in those ten weeks and I didn't miss a single day, I never ate out or changed the times I ate. I carried on my powerlifting training as normal. I am well aware there will be several people on this forum who will disagree with the way I diet and they are probably right both nutritionally and scientifically but it works and I thought it was worth sharing. The toughest part of any long term challenge is consisitency. Stick to it. If you are not committed 100% you will not lose weight, Good luck.

[Neil Deighton]

I have been powerlifting for a couple of years and have lifted in three different weight classes, I also used to run and completed a couple of half marathons so it sounds like I have several things in common with you. About eighteen months ago I decided to move down two weight classes. I lost 29 kilos in ten weeks. I have lost and gained weight successfully in the past by keeping everything as simple as possible. In those ten weeks I spent 45 minutes on a cross trainer every morning before breakfast. Came home and had CNP Pro-mass with water and some oats mixed with skimmed milk as well as all the relevant multi-vitamins oils etc. At lunchtime I had CNP Pro-mass mixed with water and in the early afternoon I had four slices of wholemeal bread and two turkey breasts. Before bed I had CNP Pro-peptide. That was it. My diet or cardio never changed once in those ten weeks and I didn't miss a single day, I never ate out or changed the times I ate. I carried on my powerlifting training as normal. I am well aware there will be several people on this forum who will disagree with the way I diet and they are probably right both nutritionally and scientifically but it works and I thought it was worth sharing. The toughest part of any long term challenge is consisitency. Stick to it. If you are not committed 100% you will not lose weight, Good luck.


29 kilos in 10 weeks:eek: fuckin hell thats some weight loss that diet must have been hard to follow!! did you lose a lot of strength or were you able to keep quite a bit of it?

[harrison]

how you felling after cardio start conditioning tmrw

felt good, back of my legs were hurting a little but nothing much.

training today was really good ahhh i can feel it now hahah i cant move my arms properly.:p but thats good that means ive done something.

managed to get up to 12 X 50kg on the bench press (my first attempt guys dont laugh) but i think i could have handled maybe another 10kg on it.

did chest and triceps today and i can really feel it now:shock:

i actually want to go back now and do the next work out but id be to tired anyway, but my mind wants to hahahaa.

[harrison]

I have been powerlifting for a couple of years and have lifted in three different weight classes, I also used to run and completed a couple of half marathons so it sounds like I have several things in common with you. About eighteen months ago I decided to move down two weight classes. I lost 29 kilos in ten weeks. I have lost and gained weight successfully in the past by keeping everything as simple as possible. In those ten weeks I spent 45 minutes on a cross trainer every morning before breakfast. Came home and had CNP Pro-mass with water and some oats mixed with skimmed milk as well as all the relevant multi-vitamins oils etc. At lunchtime I had CNP Pro-mass mixed with water and in the early afternoon I had four slices of wholemeal bread and two turkey breasts. Before bed I had CNP Pro-peptide. That was it. My diet or cardio never changed once in those ten weeks and I didn't miss a single day, I never ate out or changed the times I ate. I carried on my powerlifting training as normal. I am well aware there will be several people on this forum who will disagree with the way I diet and they are probably right both nutritionally and scientifically but it works and I thought it was worth sharing. The toughest part of any long term challenge is consisitency. Stick to it. If you are not committed 100% you will not lose weight, Good luck.


thats amazing:icon_bli: welldone, wow, thats about 4 and a half stone in 10 weeks.
what were the amounts of the things you took.? like how much promass and how much for oats and milk etc?

[harrison]

soooooooooooooooooooooooooooo tireddddddddddddddddddddddddddd im going to be asleep in about an hour i can feel it.

[Dave Wightman]

Yeh I did lose some strength, when I was heavy I totalled just over 700 kilos and just under 700 kilos when I competed in the 110's. However, I believe that the longer you spend at any weight the more you get used to it and the stronger you will become. I competed as soon as I lost the weight and to be honest I felt weak.

I had four scoops of pro-mass with water and two scoops of pro-peptide which I believe is what the directions say on the tub when mixed with water. After the show I went out to an all you can eat chinese expecting big things and got full in two mouth-fulls. Not happy!

[cuntos]

Hi Harrison. I recently started training at Genesis with Bulldog and the lads although at the moment I am resting up for the UK Open on Sunday, so I haven't been in since last week. I daresay I'll meet you down there at some point though.

In the past when I've been dieting (the most I ever did was ~20kg in 12 weeks) I have found that taking around 10g of glutamine in water before the morning cardio seems to have helped (maybe placebo effect. It certainly helps convince you that you are holding on to muscle).

[harrison]

Hi Harrison. I recently started training at Genesis with Bulldog and the lads although at the moment I am resting up for the UK Open on Sunday, so I haven't been in since last week. I daresay I'll meet you down there at some point though.

In the past when I've been dieting (the most I ever did was ~20kg in 12 weeks) I have found that taking around 10g of glutamine in water before the morning cardio seems to have helped (maybe placebo effect. It certainly helps convince you that you are holding on to muscle).


ok might well look into that then, might see you down there at some point, you cant miss me im the big guy that cant lift much ahhahaha 20kg in 12 weeks is still impressive though, thats good going i think. the thing is though as im new to weights training i think ill be building muscle at a fair rate so it will be harder to see on the scales maybe as muscle and fat levels change. but well see i think overall though fat loss should easily outdo muscle gain. unless i put on 20kg of muscle in 12 weeks to which i wouldnt really complain:-D

today did legs, my god that was hard, now i can hardly stand i cant get up the stairs, the toilet and my bed are upstairs..... actually coming down them was even harder for some reason. but yeah really enjoyed it, i tried hard today, totally shattered, roll on friday.

[littleman1]

ok might well look into that then, might see you down there at some point, you cant miss me im the big guy that cant lift much ahhahaha 20kg in 12 weeks is still impressive though, thats good going i think. the thing is though as im new to weights training i think ill be building muscle at a fair rate so it will be harder to see on the scales maybe as muscle and fat levels change. but well see i think overall though fat loss should easily outdo muscle gain. unless i put on 20kg of muscle in 12 weeks to which i wouldnt really complain:-D

today did legs, my god that was hard, now i can hardly stand i cant get up the stairs, the toilet and my bed are upstairs..... actually coming down them was even harder for some reason. but yeah really enjoyed it, i tried hard today, totally shattered, roll on friday.
bit more advice 4 u,take 10gram Glutamine b4 and after your workout wiv ur prot/carb shake and 10gram b4 bed,u will benefit more from it,plus if u take vitamin b6 and vitamin b complex supplements wiv ur food it converts in2 energy...

[littleman1]

ok might well look into that then, might see you down there at some point, you cant miss me im the big guy that cant lift much ahhahaha 20kg in 12 weeks is still impressive though, thats good going i think. the thing is though as im new to weights training i think ill be building muscle at a fair rate so it will be harder to see on the scales maybe as muscle and fat levels change. but well see i think overall though fat loss should easily outdo muscle gain. unless i put on 20kg of muscle in 12 weeks to which i wouldnt really complain:-D

today did legs, my god that was hard, now i can hardly stand i cant get up the stairs, the toilet and my bed are upstairs..... actually coming down them was even harder for some reason. but yeah really enjoyed it, i tried hard today, totally shattered, roll on friday.littleman1
bit more advice 4 u,take 10gram Glutamine b4 and after your workout wiv ur prot/carb shake and 10gram b4 bed,u will benefit more from it,plus if u take vitamin b6 and vitamin b complex supplements wiv ur food it converts in2 energy...

[bulldog]

harrison what happened to you one session and that was it!didnt think you would give in that easiley

[cornelius parkin]

harrison what happened to you one session and that was it!didnt think you would give in that easiley

:p you must have scared him off bulldog:icon_pee:

[any1uno]

that's a big weight loss in a short amount of time. What BF did you start at and what is it now?

[squeek]

hi im also new to this site and have read some threads and they have been helpful but i need to ask im 16 and im startin to go to gym in january with 2 mates on a mon, thurs, friday. As we are really interested in plifting we are planning to push our limits and do weights we struggle on is this ok or shall we do what we can for first few weeks/months also as i only weigh just over 11 stone at about 5'8" should i put more weight on before i start in january or is my weight ok. I will be very thankful with all the help/info i can get cheers matty

[cornelius parkin]

hi im also new to this site and have read some threads and they have been helpful but i need to ask im 16 and im startin to go to gym in january with 2 mates on a mon, thurs, friday. As we are really interested in plifting we are planning to push our limits and do weights we struggle on is this ok or shall we do what we can for first few weeks/months also as i only weigh just over 11 stone at about 5'8" should i put more weight on before i start in january or is my weight ok. I will be very thankful with all the help/info i can get cheers matty

No i really wouldnt get into a power routine yet,i would spend at least 6 months preparing your body i would work the entire body 3 times a week with bench press deadlift squat and some other exersises in moderation such as chin ups,do high enough reps such as 10 reps but use a weight you could do 15 reps with so you dont stress your self too much,your body will quickly adapt to the training and in 6months to a year you will be ready to hit it hard.
I think if you just go from not training to pushing your self especially at an age where you havent stopped growing, your putting your health and growth in danger take it one step at a time you will make fantastic progress with out having to go balls to the wall with training yes the more you train the harder you will have to train but that takes a long time to develop the CNS and all the ligaments to strenghten!
Diet is most important you can make gains in power and size with out even training at your age simply by swapping to a high protien diet spread out over 6 meals.
Your young and growing of course your weight will go up eat lots of good quatlity food 6 times a day and dont worry about it.

[squeek]

Thanks for the help there mate i think i'll do it the way you said has you have plenty of experience and im well a dreamer just now. But ye i plan to stick to this and want to do it properly so i guess step by step will be best last time i was at gym bout 3 month ago i realized like ive always knew im shit at bench doin 55 at most and only managing 6-8 of them but sqauts for some strange reason i hit about 115 or summet and i walk round with my uncle on my shoulders who is 25 stone no problem and no aches either lol so ive got lower body strength but hardly any upper body once again cheers for the advice

[cornelius parkin]

Thanks for the help there mate i think i'll do it the way you said has you have plenty of experience and im well a dreamer just now. But ye i plan to stick to this and want to do it properly so i guess step by step will be best last time i was at gym bout 3 month ago i realized like ive always knew im shit at bench doin 55 at most and only managing 6-8 of them but sqauts for some strange reason i hit about 115 or summet and i walk round with my uncle on my shoulders who is 25 stone no problem and no aches either lol so ive got lower body strength but hardly any upper body once again cheers for the advice

Ok but listen mate all your lifts should be done perfectly lower the bar slowly to your chest pause for 1 second and push it back up,for squat go very low far bellow parallel no knee bending shit get your ass to your ankles and for deadlifts keep your position at all times and lower the weight slowly on the squat and deadlift.
Its comittement week after week all ways progress and keep your diet good healthy and keep the junk out sleep plenty and in a year you will be in a whole new place!

[joconnor]

this was a great thread full of good advice. thumbs up guys!

but the key to any noob is to educate yourself. fat loss might seem hard if you're used to eating biscuits etc but once you get used to counting cals and KNOWING exactly your cal intake per day it is just a balancing act. Less cals eaten then maintenance cals required and you lose weight. its simple maths. get into the habit of eating clean and counting your cals. weight loss is easy once you get that sorted. And be patient. you dont lost 6 stone in a week but in a year that might be possible. just eat clean healthy and count and you'll get there.

id actually avoid asda chicken. i presume for 3.50 this is the lowest of the low quality chicken. eat organic. 100% less fat in organic chicken im sure.

Make a rule - If i dont cook it - i dont eat it!


and as the lads say - look at it long term, you'll be fine if you stick the course. quit and you'll have nothing but its the same in every walk of life

oh and CP - Nice new AV but i *think* i got you in the front pose imo. you destroy me in the back though , where it counts :( UL busy these days?

[cornelius parkin]

oh and CP - Nice new AV but i *think* i got you in the front pose imo. you destroy me in the back though , where it counts :( UL busy these days?

:shock: damn man no offence but you looked skinny as fuck in UL but you look big on your picture,next time we can compare properly;)
and your right its all about the back :p
UL is pretty damn busy yeah nearlly got in a fight today for example LOL

[joconnor]

lol i know man - its just a good pic. Im only about 85kg @ 5'10 so you got me hands down. Aint no way im doin a posedown with you. My confidence would never recover!!
bet id beat you in a mile run though :D

oh and you in a fight?? surely not :)