CoupeUK

I have decided to join a gym again as i'm a lorry driver and sit on my arse all day, I rarely excercise. I'm 31, 5ft10, 61kg lad. Slim build with a little bit of a belly.

I eat like a horse, can eat shit all day and not worry about it, it rarely shows apart from this slowly increasing belly

Been going to the gym the last few days, mainly experimenting with the machines and seeing whats what and where my limits are.

I'd love to get rid of this belly, its not big by all means but annoying all the same! I'd also love to have a nicer chest as theres no definition as such, but without looking either massive or out of proportion.

Since joining, i've cut alot of crap foods out and been concentrating on salads, chicken, pasta, fresh veg etc so I have a basic idea of what i'm putting in me and not all this shop bought crap thats full of god knows what. I've aiming to slacken the reins once a week on a Sunday so today i've had a small glass of fizzy, bag of crisps and 2 squares of chocolate.

I have seen its a minefield out there in regards to what I should and shouldnt be doing, i've enjoyed spending time on the x-trainers/treadmills/bikes at the minute doing 20min sittings on each, varying levels and speeds.

Could I ask for some general pointers as to what I should and shouldnt be doing to achieve my gains? I appreciate that I could Google for hours but would rather the views of real world people that are actually out there doing similar than some generic internet shit which isnt really specific to my goals.

CoupeUK

Anyone?

stu20004x4

if its the stomach you want to trim then its lots of cardio and light weight sessionsmate, but forget the standard pressing lifting weight methods, you need the cable machines, pulling across the body from different angles or the same method but with kettle bells. oh and lots of crunches. spin cycle sessions are good too

delbee1

Nutrition is the key

Check out the other thread

Longdog3004

Break up your training mate so you can remember what you've done and what's next,
If you got time do time on xtrainer and bike then some weights,
Chest & bicep, back and tricep, shoulders then legs & abbs
Do 2 body parts each time,
Go heavy and 5-10 reps for bulking up a bit then as STU says high reps to loose ya wobbly bits lol
Hope this helps or if I'm wrong someone will correct me!!

CoupeUK

I've been doing plenty of cardio daily, spending 40/60 mins a day using the x-trainer, cycling and walking. There is a few cable machines there which I shall use, not sure quite how they work so i'm going to have to book a induction to get some info on how I should be using them. I've been using the resistance machines, quite enjoyed using them to be honest!

Thats what i'm going to look at now I think, I have a personal trainer and nutritionist in my phone book but he wont pick up lol

Thats what i'm going to have to do, concentrate on one or two bits per session rather than try and attack everthing at once...also makes each day a change.

Would protein shakes/supps assist in building muscle or would I be wasting my time?

mercury grey minter

I would recommend using100% whey protein .Twice a day ,1 dinner time and 1 straight after trying,As for losing your belly.10% of this can be achieved in the gym,the other 90% will be achieved by diet.You need to drop you body fat to around 15 %,by eating low carb and lean meat diet.Worked for me.Anyone who says its easy is a liar.The only shortcut is hard dieting and strict training regime.
Biggest thing you can do is ditch junk food and booze.

CoupeUK

To be honest my belly isn't that big thinking about it, its one of those things that i'm prang about so automatically think its massive lol i'm like an ethiopian at the moment with a pot belly!

I'm not expecting it to be easy, i've abused my body loads over the years both physically and mentally so now I think its time to give something back. My only thing is that I dont want to sit there measuring strict portions of food, I live with my partner and son so dont want her to cook me special meals as I think its unfair. I dont eat breakfast as I just dont have the time, I make my own lunches to take to work with me.

I should have mentioned earlier that I dont drink or smoke, well I may have in the past had one or two Bulmers etc a month if that but thats easy enough to stop. McDonalds and similar i've cut out totally thank god!

dojj

iTrader: (3)

eat small, eat often

if you eat one or 2 big meals then your body will store that as fat because you don't get a regular intake

eating small meals more often gets the body used to small bits at a time and so it will slowly relax it's grip on your fat retention

Dan cosworth 4x4

Train as hard as you can for 45 mins a day, 4 days a week.
Forget cardio, you hardly need to loose weight. Consume a Protein rich diet, and seriously DO NOT expect to see any gains for at least 6 months. If you can get through this without giving up, then you can re-access your workout and diet.
P.s. the single most important part of training is a good training partner.

delbee1

https://passionford.com/forum/fitness-and-weight-training-discussion/451910-anyone-train-hard-on-here.html

Have a read of the above thread

I would not get a personal trainer, do a bit of research and keep your money

Eat clean and you'll be lean

Cardio is important, especially if you have abused your body and being a driver, the cardio will give you fitness, stamina, keep you healthy and the heart pumping.

When I trained last I did 3 days weights and 3 days cardio with sunday off. I did upper body mon & fri and lower wed, the next week would be vice versa. upper body, chest, shoulders, back, triceps, biceps. Lower body quads, hamstrings, calves, abs. Do the exercises to work the muscles groups in the order I've said. Do 12 reps lowish warm up weight, up the weight lower reps to 10, keep doing that till at 6 reps which should be a heavy weight. Then do 2 x 12 reps at the 8 rep weight. Try the lift motion count 2 hold for 1 then down for a count of 4. The idea is to work the muscles to momentary muscle failure so if you cant do all of the last 12 reps it doesn't matter as long as you get to that point. Another good thing to do is do a different exercise still working the same group for the last set of 12 reps. For example chest barbell bench press, last 12 dumbbell bench flyers. the weight will be different for the different exercise so use a weight to get you to failure. no more than 1 min between reps, no more than 2 mins between groups. Do a warm up and stretch. should take no more than an hour. As you get stronger up the weight.

cardio do 20-40mins changing intensity as you go. build up to flat out then down and back up to flat out again. Don't eat for an hour after as this is when body burns the fat

eat 5-6 smaller meals a day. you can use a meal replacement as 2-3 meals if it helps. Proper high protein meal replacements though with vitamins and essentials none of this nourishment newsagent shite.

See the other thread for suggest menu for the day

Whey protein for sure, and some others may be useful, tailor it for your diet. Micro or hydro whey for after training as has a better uptake.

Stick to that for 3 months and I promise you will see massive results.

I'm starting up training again soon, this time going to do cardio everyday and 5 days of weights working only 2 muscles groups per day

Hope this help (sorry its an essay lol)

CoupeUK

Wow, thanks for your replies! I've just got in after a 2hour workout, nothing strenuous i'll add. Spent an hour of that doing cardio to a) keep myself mobile and b) because I enjoy it.

Delbee1: I'll have a better read of your post (and the thread you linked to) tomorrow when I can process it all. Right now I need to eat something so my carrot batons are going to get it lol Thanks for that though, appreciate it.

I'm sure your all well aware that there isnt a 'one size fits all' guide to achieving particular goals but non the less theres some brilliant information in this thread. Thanks all!!

Dan cosworth 4x4

Delbee1 agreed! Here's me thinking he was asking about basics.

Most basic point is turn up every day and train.

Most people are full of good intentions for a month then you never see them again.

P.s.

I've Been training 15 years.

CoupeUK

I used to go as a social thing to get me out the house, as advised by a Clinical Mental Health Team That was with David Lloyd, paying Ł48 a month and going there not knowing what I was doing. Lasted about 4 months and I gave it in!
The one i'm at now is a lot lot cheaper, its closer, its 24hour, and i'm buzzing for it! Now I have my goals set and know what I want to achieve thats the fuse lit for me, I cant wait to get there every day!

15years! Thats dedication!

CoupeUK

This is me, probably live to regret this but hey ho!

30BE7392-205F-4AA0-AAFF-D0EDF437C32C-17240-00001A13A82A2B18_zps7e5217e3.jpg

Its the podge that bothers me, I can feel my muscle underneath but it cant show with the 'layer' protecting it lol

delbee1

Lol well it is sort of basic

Agreed on that, it is easy to quit, when you do stop you soon realise how good you felt while doing it though

That well puts me to shame 15 years, that is dedication, I take my hat off to you

delbee1

So fella you wanna do the 6 meals, and calorie intake to bulk, how much do you weigh?? (if you don't mind me asking? )

CoupeUK

60.8kg when I weighed myself the other day.

Does the 6meal have to be done at specific times? I'm a lorry driver you see so one day I may be up at 3am, the next at 4am...I rarely have breakfast (I did have Weetabix this morning as I was off today) due to the alarm going off then having a mad rush to get out the door, when I start early I may have my lunch at like 10am

I'm not saying I cant do it, just wondering if I can adjust the timings to fit into my routine thats all

dojj

iTrader: (3)

although i'm only 2 inches taller and weigh and extra 15 kgs

delbee1

Oops didn't see that

You wanna be consuming around 2450 calories a day to bulk up a bit

dojj

iTrader: (3)

i put on 5 kgs in 15 days by simply eating regularly and not doing much moving about other than 30 press ups and squats of a morning before showering to keep myself in the rhythm

now i'm back in the uk and at work again, i'm back to eating in the afternoons and evenings because breakfast don'est get a look in as i'm too busy

mercury grey minter

[QUOTE=CoupeUK;6322739]This is me, probably live to regret this but hey ho!

30BE7392-205F-4AA0-AAFF-D0EDF437C32C-17240-00001A13A82A2B18_zps7e5217e3.jpg

Are you in any pain as that looks like a slight hernia to me.

Longdog3004

I'm needing to loose bit of body fat before my holiday, been on exercise bike 1min normal 30sec fast, and free weights any one got any good tips?

CoupeUK

Nope, no pain at all. Its too much junk food and shite lol

mercury grey minter

The best way to lose wait for holiday(short term) is the Atkins diet.
1 stone in 2 weeks is easily achievable.

Cablec

In the starting you should only do basics because that is what you need when it comes to your body and that is what actually works for the wellness.Just have the needed diet and that should be something natural.

Check the web