Hi people, I started wieght training and cardio about 5 months ago after the doctor weighed me and I was over 20st, (I've also changed my diet and I'm eating moderately with lots of fruit and veg, plenty of protien and bran, keepin out as much fat, sugar and salt as I can, with no treats). I started slowly and worked up to 32mins everyday on a Crosstrainer, that's on it's max setting, doing about 5.5miles and burning about 500 calories and a good amount of streching. With every other day following it with about 2 hours wieght training. I didn't have any scales at home but with the increasing comments from people that I was losing wieght, I went and got a set, to my shock I've put on about 1st... Crazy.

I know I've put muscle mass on and that is heavier than fat, and I'm definately fitter and I've got more energy, but an extra stone, I thought I'd lost, (or hoped I had), about 3st. Is this normal and what can I expect my weight to do in the next few months.

I've attached the routine I made myself, W = the weight in lb lifted. 1,2,3 are the laps with the number of reps of each exercise I do.

Oh, and thanks for reading this far... :D

Hi people, I started wieght training and cardio about 5 months ago after the doctor weighed me and I was over 20st, (I've also changed my diet and I'm eating moderately with lots of fruit and veg, plenty of protien and bran, keepin out as much fat, sugar and salt as I can, with no treats). I started slowly and worked up to 32mins everyday on a Crosstrainer, that's on it's max setting, doing about 5.5miles and burning about 500 calories and a good amount of streching. With every other day following it with about 2 hours wieght training. I didn't have any scales at home but with the increasing comments from people that I was losing wieght, I went and got a set, to my shock I've put on about 1st... Crazy.

I know I've put muscle mass on and that is heavier than fat, and I'm definately fitter and I've got more energy, but an extra stone, I thought I'd lost, (or hoped I had), about 3st. Is this normal and what can I expect my weight to do in the next few months.

I've attached the routine I made myself, W = the weight in lb lifted. 1,2,3 are the laps with the number of reps of each exercise I do.

Oh, and thanks for reading this far... :D


that is an INSANE number of reps per set.. why are you doing so many reps? if you are just starting a program you should aim for 8 - 12 reps per set.. if you can do more than 12 you're not liting enough weight

what does your diet look like? without that information we can't really help much

I don't want to be massive, I'm naturally big. I want muscle but I want to be lean and fit too, about the build of a sprinter, I read that lighter weights and more reps will give me what I want. I could lift a bus just about... :D My average diet per day is a couple of rounds of wholemeal toast with a bowl of branflakes, semi-skimmed milk, couple of fruits during the day, pasta bake made with mince meat with veg for dinner, and something like meat and salad wholemeal bread sandwich and piece of fruit for tea. Food does vary but salads or jacket potatoes or alike is normally the main meal and breakfast and tea are around the same.

I guarantee you won't get massive doing a 50 pound bench presses and 60 pound squats...

Seriously. You need to up the weight and lower the reps.

I don't want to be massive, I'm naturally big. I want muscle but I want to be lean and fit too, about the build of a sprinter, I read that lighter weights and more reps will give me what I want. I could lift a bus just about... :D My average diet per day is a couple of rounds of wholemeal toast with a bowl of branflakes, semi-skimmed milk, couple of fruits during the day, pasta bake made with mince meat with veg for dinner, and something like meat and salad wholemeal bread sandwich and piece of fruit for tea. Food does vary but salads or jacket potatoes or alike is normally the main meal and breakfast and tea are around the same.


I could almost guarantee that the reason your 'massive' is because you have a good layer of fat on top of whatever muscle you have... you NEED to lift heavy if you want to see muscle gains, and muscle gains are a GOOD thing, the more muscle you have the more fat you will lose... with your current weight training you will not see much of any change at all... all you're really doing is cardio (that is if you're lifting quickly with only a little bit of rest between sets), it is not going to do much for you. Also, it looks like you are NOT eating optimally... go to the fat loss section and read the sticky on cutting diets to see how you should be eating ;)

I didn't say I were massive, I said I didn't want to be massive... Look's like I'm having to buy some new weights as I've only got 60lb. So, is the routine ok, I just need to aim for 8-12s with the added weight, or is there a routine that you know of that I could do? By the way I am new to serious excerise... :P