Losing Weight whilst building muscle and strength for Rugby

[beardogg]

Hi, i'm 24, 6ft2" and just started playing Rugby, I am very overweight 24 stone, I have a big frame anyway and can run and sprint just get knackered quite quickly, i'm out of breath after running a lap of the rugby pitch. Ive looked on the my protein home page for guidance of example training guide and diet, however I can't seem to find one which would suit my needs, they are either just for losing weight or for strength and power. I want/need both I have been looking at Thermopure and Ipact whey isolate (i'm going to have a look round the forum for posts about these two items)

Does anyone have or could anyone post a diet and programme that would include what I need to attain these goals, I know weights and losing weight go hand in hand, but its more a case of reps and sets. My most important thing is diet and what i won't get bored of. I work in an office from 8-5:30 sitting on my **** all day which does get boring. Rugby training is Tuesday and Thursday evening, so have some mondays free aslong as a babysitter is available for my little boy, wednesday night, friday night and some sundays are free (I like to try and keep weekends to family time) so myself and my wife could take our son to the park and I could do some interval training while my wife looks after our son.

Thank you for reading this and hope someone can help me

Olly

[khris]

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Hi, i'm 24, 6ft2" and just started playing Rugby, I am very overweight 24 stone, I have a big frame anyway and can run and sprint just get knackered quite quickly, i'm out of breath after running a lap of the rugby pitch. Ive looked on the my protein home page for guidance of example training guide and diet, however I can't seem to find one which would suit my needs, they are either just for losing weight or for strength and power. I want/need both I have been looking at Thermopure and Ipact whey isolate (i'm going to have a look round the forum for posts about these two items)

Does anyone have or could anyone post a diet and programme that would include what I need to attain these goals, I know weights and losing weight go hand in hand, but its more a case of reps and sets. My most important thing is diet and what i won't get bored of. I work in an office from 8-5:30 sitting on my **** all day which does get boring. Rugby training is Tuesday and Thursday evening, so have some mondays free aslong as a babysitter is available for my little boy, wednesday night, friday night and some sundays are free (I like to try and keep weekends to family time) so myself and my wife could take our son to the park and I could do some interval training while my wife looks after our son.

Thank you for reading this and hope someone can help me

Olly

Hi man, welcome to the board, firstly losing fat and gaining muscle is one of the most debated subjects in fitness, some say its possible, some say its not, me personally I believe you either have to cut down the fat first, or bulk up add some muscle and fat weight. However playing rugby the fat will naturally shed off you, as well as keeping your muscles physically active. I hate to break this to you but no one is going to think up of a diet and training programme for you, thats what personal trainers and coaches are for otherwise there would be no need for those professions. The diet revolves around what you eat, when you can eat it and how much of it you need to eat, as for your programme this will no doubt be heavily based on resistence training or heavy weights whether your cutting or bulking, but again more info is needed on what exercises you like do to or have access to, post more info on these subjects and more people will help you but wont do it for you.

Regarding the thermopure I would do without it if your going to cut first, just drink coffee for a natural fat burner, and about the impact isolate, your best going with impact whey as its much cheaper and as your a beginner the results you will get will be pretty much the same as you wouldnt notice a difference. Impact whey is excellent and great flavours

[beardogg]

thanks for the reply, I forgot to put that I am a member at a gym. I should also re-phrase my question regarding a program. I have different programs on my laptop, however I really wanted to know whether to be lifting heavier weights for shorter reps or lighter weights for more reps, or heavier weights for more reps. That type of thing.

By the way, i can't stand coffee

[khris]

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thanks for the reply, I forgot to put that I am a member at a gym. I should also re-phrase my question regarding a program. I have different programs on my laptop, however I really wanted to know whether to be lifting heavier weights for shorter reps or lighter weights for more reps, or heavier weights for more reps. That type of thing.

By the way, i can't stand coffee

The general rule for muscle gain is 3 sets of heavy weights for 6-12 reps, However to raise your metabolism a bit you could do heavy weights using 3 sets on about 8 reps and superset exercises this will raise your heartrate alot and burn a good deal of calories.

[beardogg]

Thank you very much, by superset do you mean, do one set and move immediately on to something else doing similar muscle groups and the rest for 30-40seconds and do it again? that type of thing?

[tru]

I've managed to gain muscle while leaning out - believe me or not! The trouble with doing it at the same time is that the gains are much slower (obviously). If all you're interested in is the end goal it'd be better to bulk then cut.
I'd say the only reason to try and lean out and build muscle at the same time is if you're current appearance is important to you - as I said if it's purely the end result you're looking for then bulk and cut.

[khris]

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Thank you very much, by superset do you mean, do one set and move immediately on to something else doing similar muscle groups and the rest for 30-40seconds and do it again? that type of thing?

Yea I recommend Chest and back supersets, theyre killer

example:

Flat BB Bench press straight onto DB Row do this 3 times then

Pullups then straight onto Cable crossovers do this 3 times.

[khris]

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I've managed to gain muscle while leaning out - believe me or not! The trouble with doing it at the same time is that the gains are much slower (obviously). If all you're interested in is the end goal it'd be better to bulk then cut.
I'd say the only reason to try and lean out and build muscle at the same time is if you're current appearance is important to you - as I said if it's purely the end result you're looking for then bulk and cut.

Fantastic man, I believe your right the results are less forthcoming however I think a cut then a bulk or a bulk then a cut followed by maintence offers the best results in terms of lean muscle and size.