Help With Gym

[Astavros]

Afternoon Fitness Guru's,

Big block of text--you have been warned. But if someone can help me and actually would care to help... I will be forever thankful

Anyone here genuinely has a lot of experience with gyming & the whole eating process that goes with it? When I say experience I mean they actually did it themselves and it worked, not just people who logically know things about it if that makes sense.

A little background about me, my name is Adonis, I used to gym consistently at a beginner level I would say for two months, up until I had a major back accident in a car crash resulting in me being out of sports, gym, and any sort of exercise for 20-22 months (I lost count).

I am 190 CM, I weigh 85 kilos, I have a bit of fat from not moving around, hence I would like to do a program that I lose weight, I put on muscle, and then I lean the muscle. I tried out bodybuilding.com but really--it's a scam, gyming is 80% nutrition and 20% gyming, and the nutrition part of it is all supplements which is their main source of business, and as for the exercising I find myself out of shape from doing the high demands of exercises the programs have.

Edit, adding onto my weight, I have huge legs, not fat, muscle legs, http://www.sythe.org/sports-health-fitness/1908201-leg-pressing.html so take that into consideration with my weight.
​

 

[Astavros]

bump?

 

[geez]

hey man send me a Skype message and we can work on your nutrition !!

 

[Thithma]

Truth is you need to try out a different things and see what works for you. If you want to gain weight you need to eat more calories than you burn and vice versa if you want to loose weight. The most efficient way to loose weight is to have a diet high in protein and fats and cut out all carbohydrates in your diet or keep it below 40 Grams a day.

Some foods you could include in your diet:

Eggs ( Protein ) ( Breakfast)
Olive Oil ( Healthy Fat )
Nuts (Protein )
Beef or Chicken breast ( Protein )
Greek Yogurt ( Protein , Low Carbs )

Also be sure to eat greens such as spinach ( Highly recommended ) and stay away from the vegetables and fruits that have high sugar and carbs.


One thing to keep in mind is that a re-feed day is required when using this method. Re-feed Day= a day where you don't really look at the nutritional value in the things you eat and stock up on those carbs you been missing out during the week. Do it on sundays.

 

[Astavros]

Anyone want to add me on skype? Kinda have a real convo for 15 minutes? And Thithma, but does furfill my needs as an athlete+gym

 

[Astavros]

^ no replies ;(

 

Hey bud,

I'd definitely say keep your diet on the leaner side. So the less carbs you intake, the better. Here is a rough sketch of what I use when I try to cut:

Breakfast:
Protein - eggs / greek non-fat yogurt / milk / peanut butter
Grains - cereal (low sugar) / oatmeal (low sugar) / whole wheat/grain toast

Lunch:
Protein - Extra Lean Ground Turkey / Chicken / Fish (tilapia filets I recommend) / canned tuna / protein bars (low sugar) / protein shakes
Carbs - Brown Rice / Quinoa / Sweet potatoes / potatoes / squash

Dinner: Same as above pretty much

On the carbs, try and keep it low. If you like to eat more, just be sure you counterbalance it with plenty of exercise throughout the day. If you want to count calories, that will of course help; however, I don't see it as necessary. If you just eyeball it and approximate it, you should be good. More protein than carbs, and be sure to limit the carbs.

Last thing: take it easy. You've been out of commission for awhile, so no need to go full force into this. Take your time and take it slow. Get a feel for working out again before you get back into it fully. It'd be a shame if you re-injure yourself.

 

[Astavros]

Hey bud,

I'd definitely say keep your diet on the leaner side. So the less carbs you intake, the better. Here is a rough sketch of what I use when I try to cut:

Breakfast:
Protein - eggs / greek non-fat yogurt / milk / peanut butter
Grains - cereal (low sugar) / oatmeal (low sugar) / whole wheat/grain toast

Lunch:
Protein - Extra Lean Ground Turkey / Chicken / Fish (tilapia filets I recommend) / canned tuna / protein bars (low sugar) / protein shakes
Carbs - Brown Rice / Quinoa / Sweet potatoes / potatoes / squash

Dinner: Same as above pretty much

On the carbs, try and keep it low. If you like to eat more, just be sure you counterbalance it with plenty of exercise throughout the day. If you want to count calories, that will of course help; however, I don't see it as necessary. If you just eyeball it and approximate it, you should be good. More protein than carbs, and be sure to limit the carbs.

Last thing: take it easy. You've been out of commission for awhile, so no need to go full force into this. Take your time and take it slow. Get a feel for working out again before you get back into it fully. It'd be a shame if you re-injure yourself.

Thank you so much for the reply dunworry.

When you say leaning you mean losing weight/fat aye?
I got some extra fat and I got time to lose it before I start putting on muscle.

 

Thank you so much for the reply dunworry.

When you say leaning you mean losing weight/fat aye?
I got some extra fat and I got time to lose it before I start putting on muscle.

Yeah, that's what I mean.

Also, you can certainly lose fat and gain muscle at the same time. Have a morning and an evening workout: lifting and then cardio. While your muscle may not grow as fast as it normally would, it'll still certainly grow ^-^

 

[Riptor]

If your new to working out and in your teens you can burn fat and build lean muscle at the same time. Everyone elses suggestions for nutrition is spot on. As for gym, focus on high repetitions and keep to a resonable weight not to heavy. I would stick to 5 excerises at the most with 3sets per excerises.

Also whilst you are using the lighter weight and doing high reps this will help you burn fat and build some lean muscle, you can focus on your form when in this process so that when you strip all that fat off you can go heavy and you will already have the form so no injuries.

Hope this helps you out bro

 

[Astavros]

Alright thanks for the advice, and yeah i'm in my mid-late teens, and yeah I heard about the low weight high reps. Once my cold goes away I'll return and start up officially, for now im just eating right.

 

[GoldenAlpha]

Astavros - If you want to lose weight, add muscle and just be a shredded sick kunt add my skype m8.

I have all the information you need. I wanna help you because I was in your situation once. I am not a know it all I have myself as evidence

 

[Astavros]

Added u to becum a sik kunt

 

[Astavros]

Astavros - If you want to lose weight, add muscle and just be a shredded sick kunt add my skype m8.

I have all the information you need. I wanna help you because I was in your situation once. I am not a know it all I have myself as evidence

he's helping me

 

[Kingofcobra]

You should buy food menu from someone