im new to all this. I have started training for the last 6 months and have found that I can put alot os muscle on. Do I need to start cutting fat at this stage?

I have always drank alcohol but have decided to quit as I have been seeing huge results with it so I imagine they will increase loads without it.

comments please.

be nice.

http://a465.ac-images.myspacecdn.com/images01/33/l_1b4e6f4afdefe1cb7127ce6c73cc6380.jpg (http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=127851504&albumID=0&imageID=6748667)

First issue at hand is you haven't told us anything that has to do with anything to give you advice. Perhaps some of your stats would be a good place to start along with your current diet and current training regime. Next, read the newbie stickies for all sorts of good info.

Finally, try using talcum powder.

First issue at hand is you haven't told us anything that has to do with anything to give you advice. Perhaps some of your stats would be a good place to start along with your current diet and current training regime. Next, read the newbie stickies for all sorts of good info.

Finally, try using talcum powder.

talcum powder? why? lol

Sorry.

Im 6ft 4 and 18.5 Stone.

Not sure what my BF is.

I started training 6 months ago as I was pissed of with how I looked and most importantly felt. The last 4 years of my life have revolved around drinking and taking drugs as Ihad some dodgy mates.

Within the last 6 months I have brought my own house and dedicated myself to getting fit. I have just started hitting the gym twice a day and a day off on sundays. However I have decided to quit alcohol since January and am seeing HUGE results. Enough to keep me off it!! I have been doing the following workout and eating good. 6 times per day no more than 4-500 cals per meal/snack. Am I on the right track? The guy at the gym said I am lucky to be able to gain muscle relitvaly quick and loose fat at a fast rate.

Monday
6.am = 45 Min Bike (Fat Burner Plus)
6.pm Back Biceps

Tuesday
6.am = 45 Min Running (Fat Burner Plus)
6.pm = Chest Triceps

Wednsday
6.am = 45 Min Rowing
6 pm = Legs

Thurs
6.am Cycling (Fat Burner Plus)
6.pm Shoulder/Delts

Fri
6.am Cycling
6.pm Back Biceps

Sat
1.pm

Chest

Sunday
Rest

You'll need to wean yourself off the fat burner if you want to maintain the ripped look. You should be able to do that with a more optimal diet. What does it look like right now?

You'll need to wean yourself off the fat burner if you want to maintain the ripped look. You should be able to do that with a more optimal diet. What does it look like right now?


can you explain? I want to get ripped!!!

my diet is typically.

8.30 Scrambled egg (2 eggs)
toast (brwn) 1 slice

11.00 Protein Shake
Banana

2.00 Tuna (1 Tin)
Crackers x 4 (18 cals each)

5.00 Protein Shake (before Gym)

6.30 Protein Shake (in gym)

8.30 1 Chicken Breast
Salad or vegetables.

10.30 Protein Shake

Is this a good start? Im new to all this.

i'd substitute a couple of the protein shakes with real food if you are able to. You have the right idea about the foods that you have in there so far, but I think you need to bring it to the next step. The beginner stickies have a ton of good info about diet & nutrition to follow. Any idea what your calorie count is at? Looking at this briefly, I'd guess you are eating at a pretty significant caloric deficit which may not be ideal.

Also, what does "leg day" consist of for you? Are you doing things like deadlifts, squats, pullups, and dips?

i'd substitute a couple of the protein shakes with real food if you are able to. You have the right idea about the foods that you have in there so far, but I think you need to bring it to the next step. The beginner stickies have a ton of good info about diet & nutrition to follow. Any idea what your calorie count is at? Looking at this briefly, I'd guess you are eating at a pretty significant caloric deficit which may not be ideal.

Also, what does "leg day" consist of for you? Are you doing things like deadlifts, squats, pullups, and dips?

Cheers Buddy.

Leg Day usually involves just basic leg excersizes. No dead Lifts or anything. My Jim is pretty shitty!!!

i'd substitute a couple of the protein shakes with real food if you are able to.

I agree, 4 protein shakes a day is a little much, try addind some turkey, chicken, or lean fish instead 2 of those shakes.

I agree, 4 protein shakes a day is a little much, try addind some turkey, chicken, or lean fish instead 2 of those shakes.


cheers. I appreciate all your help.

seriously.

The fat that I want to loose is mainly around my stomach. The guy at the gym could not get a reading from my bicep or triceps.

It's amazing how 4 weeks of good diet no alcohol and training can change your body. Im seeing huge results!!!

f@ck the beer!!!!

Finally, try using talcum powder.


I LOL'ed :lol:

Itchy_groin may benefit from a bit of powder...;)

I also think you need more meat in your diet. I quit drinking the ale myself and have gotten great results. :nod:

I don't know if anyone already addressed what I am going to say because I honestly am VERY SWAMPED right now and need to get back to e-mail and clients, so I did not read all of the contributions.

You are missing one HUGE key which are HEALTHY FATS included in your dietary approach. Personally, there are quite a few alterations I would make to what you already have, but the exclusion of healthy fats really needs to be revamped no matter if one is cutting, bulking, etc. It's the most key when one is dieting, as it's used as an alternative energy source to carbs (sugars no matter how long/short the chains), which spares lean muscle mass while dieting, as well as sending the signal to let stored bodyfat be broken down and be burned as fatty acids in a carb absent/timed carb inclusion at certain meals only, type of environment. Healthy fats like flax oil, fish oil, omega blends, etc., are also key for skin/hair/nails/and in men, testosterone levels in which some saturated fats from foods such as read meat, have a bigger effect on test levels, while the healthy fats address mostly the ability to tell the body to burn stored/bad/brown fat due to it receiving plenty of healthy fat.

It's the same concept as the water/bloat issue. Many believe they have to cut down water to avoid getting bloated and holding water, when the exact opposite is true. The more water consumed, the more water one will excrete (urine) due to the body receiving the signal of very adequate water intake, thus losing excess water retention via drinking a of water. (intake dependent upon each persons size/weight/and a few other factors)

So, my biggest suggestion would be the inclusion of healthy fats daily.
The pure/real oil in bottles, not flax/fish capsules or pills as that is not the same being you cannot get adequate intake that way unless you like to consume an entire bottle of flax/fish capsules daily and don't mind the ridiculous cost of doing such a thing.

~SC~


can you explain? I want to get ripped!!!

my diet is typically.

8.30 Scrambled egg (2 eggs)
toast (brwn) 1 slice

11.00 Protein Shake
Banana

2.00 Tuna (1 Tin)
Crackers x 4 (18 cals each)

5.00 Protein Shake (before Gym)

6.30 Protein Shake (in gym)

8.30 1 Chicken Breast
Salad or vegetables.

10.30 Protein Shake

Is this a good start? Im new to all this.

Hmm yeah, you are devoid of real food. And swole cat is right, if that's what you're eating everyday you need to get some healthy fats in. Try some fatty fish 3 times a week possibly... add some olive oil to your diet... nuts are great for healthy fats (although high in calories) -peanuts, almonds, walnuts etc. Instead of wanting to be ripped... want to be healthy, you will be FAR better off and if you control your calories you will still lose the fat. Another concern of mine would be how much you're eating. I'm not sure of your caloric intake BUT you are 6 foot 4 259 pounds... You are a pretty big guy... if you're eating too little you could be hindering your progress and also losing lean muscle... I would look into that cause you are very active now and you're a big dude, so I don't think you're eating enough. My suggestions would be...

8.30 Scrambled egg (2 eggs) ---> A couple of eggwhites
toast (brwn) 1 slice ----> another slice wouldnt hurt lol
- Try some oats, with some protein powder in skim milk with some cinnamon and walnuts.

11.00 Protein Shake
Banana

2.00 Tuna (1 Tin) --------> switch it up every now and then... get some salmon! Lots of Omegas! Maybe some pasta with lean beef
Crackers x 4 (18 cals each)----> Whole grain pasta...Brown rice... complex carbs.. fibre... etc etc, very good for you

5.00 Protein Shake (before Gym)... make sure your prework outmeal includes a complex carb source... whole grain bread... brown rice... sweet potatoes... yams...

6.30 Protein Shake (in gym).... make sure you're getting enough simple sugars to replace the lost glycogen in your muscles!

8.30 1 Chicken Breast
Salad or vegetables..... Thats pretty decent... maybe some olive oil and viniger with the salad and veggies!

10.30 Protein Shake.... sure

Maybe invest in different protein powders as well... something other than just whey because whey digests very fast.... you'd probably want something slow digesting for just snacking or before bed :) You're looking pretty good though, I'm sure you can look pretty ripped in good time! Good luck man! :tucool:

Hmm yeah, you are devoid of real food. And swole cat is right, if that's what you're eating everyday you need to get some healthy fats in. Try some fatty fish 3 times a week possibly... add some olive oil to your diet... nuts are great for healthy fats (although high in calories) -peanuts, almonds, walnuts etc. Instead of wanting to be ripped... want to be healthy, you will be FAR better off and if you control your calories you will still lose the fat. Another concern of mine would be how much you're eating. I'm not sure of your caloric intake BUT you are 6 foot 4 259 pounds... You are a pretty big guy... if you're eating too little you could be hindering your progress and also losing lean muscle... I would look into that cause you are very active now and you're a big dude, so I don't think you're eating enough. My suggestions would be...

8.30 Scrambled egg (2 eggs) ---> A couple of eggwhites
toast (brwn) 1 slice ----> another slice wouldnt hurt lol
- Try some oats, with some protein powder in skim milk with some cinnamon and walnuts.

11.00 Protein Shake
Banana

2.00 Tuna (1 Tin) --------> switch it up every now and then... get some salmon! Lots of Omegas! Maybe some pasta with lean beef
Crackers x 4 (18 cals each)----> Whole grain pasta...Brown rice... complex carbs.. fibre... etc etc, very good for you

5.00 Protein Shake (before Gym)... make sure your prework outmeal includes a complex carb source... whole grain bread... brown rice... sweet potatoes... yams...

6.30 Protein Shake (in gym).... make sure you're getting enough simple sugars to replace the lost glycogen in your muscles!

8.30 1 Chicken Breast
Salad or vegetables..... Thats pretty decent... maybe some olive oil and viniger with the salad and veggies!

10.30 Protein Shake.... sure

Maybe invest in different protein powders as well... something other than just whey because whey digests very fast.... you'd probably want something slow digesting for just snacking or before bed :) You're looking pretty good though, I'm sure you can look pretty ripped in good time! Good luck man! :tucool:

Thats spot on buddy. I appreciate all of this. I wana do it right. I training right so I wana make sure im eating right!!