Goal of a lifetime

[Raj_xedos]

Hey All

This is my first post and I have been reading for a few weeks now and gaining the confidence to actually post myself.

Currently i am a 27yr old man with a goal of a life time. I want to get down to a size that I am comfortable with and to be honest be able to go shopping and buy something in my size without paying over the odds. Im a 42" waist and have a 19.5" Collar, so if u can imagine, im a big guy. XXL normally.

I am around 155kg the last time i weighed myself(about a week ago) and have been on a training programme that i have been just worked out for myself. Having gone 3 weeks into my programme, i feel as though i need to get some advice on
a) how to take my training programme to the next level
b) if i am doing the right things
c) can i do something different and be more effective

I have always been a big lad with an active lifestyle. I played football a lot but just couldnt shift the weight, but now im more determined than ever.

Here is what i have done last week:

Mon
Bike Incline 20 mins 189 Cals
Cross Trainer 20 mins 177 Cals
Rowing - 2500 m 13 mins 130 Cals
Bike Upright - 20 mins 128 Cals
624 cals

Tue
Cross trainer 20 mins 259Cals
Seated Row 10x75kgx3
Lateral Pulldown 10x75 kgx3
Badminton 60 mins
259 + Cals

Wed
Bike - upright 20 mins 188Cals
Chest Press 15x70kgx3
Dual Axis Pull down 15x70kgx3
Cross Trainer 20 mins 180Cals
Overhead Press 10x50kgx3
Leg Extentions 10x50kgx3
Bike - upright 20 mins 130Cals
498 Cals

Thu
Bike - Incline 20 mins 188Cals
Lateral Pulldown 15x70x3
Overhead Press 15/20kgx50kg/30x3
Cross Trainer 10 Mins 89Cals
Chest Press 15x35kgx3
Rowing - 9.40mins 130Cals
Bike - Upright 20mins 129Cals
536 Cals

Fri
Bike Upright 10 mins 56Cals
Lateral Pulldown 20x70kgx3
Cross Trainer 20mins 178Cals
Chest Press 20x35kgx3
Bike - Incline 10mins 81Cals
315 Cals

Sat Rest Day
Sun Rest Day

Guys, I really need your help and wish you could guide me in the right direction. I am so determined and have had a reality check with a recent death in the family...

I am eating well and trying around 4/5 times a day, My portion sizes have dramatically reduced and get full on a quarter of what i used to eat. Also I am not a fan of chocolate or sweet and dont really have an achillies heel in that sense.

Any advice is so greatly appreciated. Thanks again.

Raj

[dope540]

welcome mate.

post up your daily diet please. stuff like wha you eat, time eaten, amounts, etc.

[Superhuman]

yup also when you train

how much sleep do you get etc because rest is just as important as exercise

[Raj_xedos]

Hey guys thanks for your replies.

Today, i got to work for 10 and had a glass of milk and a crumpet, i was so stuffed, it kept me going till lunch time.

12:45
Baked Potato, Can of Tuna in Brine and a handful of Mixed Peppers with a,low fat yoghurt.

3:30
A mixed fruit bar with black coffee

7:00 - Gym
Cross Trainer 20 mins - 355 Cals(A personal best)
Seated Row 15x50kg 3 Sets
2000m Row 9.59mins 109 Cals
Seated Press 15x50kg 3 Sets
DB Curl 10x8kg 3 Sets
Bike(incline) 20 Mins 155 Cals

Now im about to have a breast of chicken, with 2 bolied eggs and mixed veg.

Im just trying to eat sensibly, but i think i need a lot of help.

Am i eating the right things? Am i doing(exercise) the right things?

[Diamond Head]

Your goal is fat loss i take it ?


If its fat loss on its own, then google HIIT..as its good for fat loss


If you want to lose the fat, get in shape and gain muscle, then you could begin weight training, which itself burns ALOT of calories....as you gain more muscle you will also increase your metabolic rate and burn more calories


Guys here are more experienced than me, but it may be benificial to lose a bit more weight before training ( thats if your ultimate goal is to have some muscle/look toned/whatever ! )



Keep at it whatever you do mate


The biggest thing with training of any sort is comitment and determination...the more you get into it, the easier it become

[cheef]

yes for fatloss sprints are by far the best hiit is good to liss isnt good really only fasted or after a long session

[Raj_xedos]

Quote

yes for fatloss sprints are by far the best hiit is good to liss isnt good really only fasted or after a long session

Cheef? I didnt get what you meant .....hiit is good to liss??

im trying to do like one min spriting and relaxing on the next, or 30 sec sprinting and then resting athe next 30 secs.

A friend of mine told me today to do more than 20 mins cardio on each thing cus stored fats start being consumed after 20 mins....

i dont know, can anyone help.

Also i was thinking of buyin some of the supplements from the site....

Thermopure
CLA
and Whey protein for after training.....

but i dont know how much or when to take them.....

sorry guys for being so uneducated on the subject.....

[Luffers]

By the looks of things you like to do some weight training and cardio ?

If that's the case then I would have you do 45 mins of weights, emphasising free weight compound movements, followed by 20 mins low intensity cardio.

[Raj_xedos]

luffers

can u give me some examples on the kind of things u suggest?

[Luffers]

Since you are new to weight training I would start you off on a 4 day split that looks like this.

Mon-chest&Biceps
Tue-Legs
Wed-day off
Thur-Back&Traps&rear delt
Fri-Shoulders&Triceps

After a 5 min walk on the treadmill to warm up do some light stretches which you really need to be shown how to do. Ask at your gym.

Choose exercise that will give you the most bang for your buck i.e free weight compounds such as DB bench press, squats, deadlifts, chins/pullups, lat pulldown.

Perform 3 exercise's for large muscles and 2 for smaller.

After 45 mins of hard weight training your muscle glycogen will be very low, so now get on the treadmill or whatever piece of cardio you like and do 30 mins of low intensity, 125-135 bpm. At low intensity fat can be used as fuel once muscle glycogen is depleted.

I'll add to this thread tomorrow with some clearer details of what exercise's to do.