Beginner tired of being out of shape, Needing help!!!!!!

[redhott22]

My stats: I'm 4'10 and weigh 115lbs but look like I weigh much more than that. From the research I've done, I'm an endomorph. I tend to gain weight all over, from the face to the upper thigh. I used to work out pretty steadily a couple of years ago and gained some muscle in my biceps and my calfs but the rest of my arms, legs and back remained fat. Now I've lost what muscle I had. So I'm starting back at square one. I'm currently taking Xenadrine and so far, so good. I took this when I lost all my weight the first time and had super results. I'm also looking at taking Taraxatone and getting Cutting Gel. Now that I've gotten a jump start on the weight/fat loss, I'm looking to develop nutrition, workout & supplement programs. What I'm looking to do is get my weight/body fat down and build muscle(not looking to look like Joanie Lauer/Chyna but would like it on a smaller scale) I don't have access to a gym but can purchase some home equipment(live in an apartment so I don't have a lot of room)

So my questions are:
1) Do I lose the weight/body fat first, then work on bulking up a little(I plan on doing some weight training to stimulate my metabolism anyway) or do both at the same time?

2)Anyone got any good diet plans or what should I be eating as far as protein/carbs?

3) I'm going to be working out at home and have limited space. So what home equipment should I be looking for as far as cardio and weight training go? And which is better, a treadmill or one of the total gyms?

4) What supplements should I be taking? I've heard things like GLA, CLA, HgH, etc.

5) Could someone come up with a workout plan for me?

I know this is long and I lot to ask but from what Ive been reading, I'm sure someone can help. Thanks!!!

Shawn

[beerman]

Hi, and welcome to the board.

I cant help you with all your questions but i will do what i can.

So my questions are:
1) Do I lose the weight/body fat first, then work on bulking up a little(I plan on doing some weight training to stimulate my metabolism anyway) or do both at the same time?

Most people will say that you cant build muscle and lose fat at the same time, which is true for the most part. But If you are just begining, with a good diet and exercise program, you should be able to add muscle mass while burning away some excess fat.
Just be sure to judge your results by looks rather than a scale, cause you may be adding muscle and losing some fat but the scale will say u weigh the same.

2)Anyone got any good diet plans or what should I be eating as far as protein/carbs?

You should try to eat atleast 6 small meals a day(about 2.5 hours apart or so) and try to have a good amount of protein in each meal. also try to cut junk food out of your diet as they are mostly empty calories (like soda, chips, candy.. and as much as i hate to say it Beer.)

3) I'm going to be working out at home and have limited space. So what home equipment should I be looking for as far as cardio and weight training go? And which is better, a treadmill or one of the total gyms?

I dont really know much about home equip. you can try to run a seach, im sure others have posted questions about this.

4) What supplements should I be taking? I've heard things like GLA, CLA, HgH, etc.

I would suggest to keep taking Xenadrine if its working for you, it is a good fat burner. Also dont waste your money on cutting gel or Taraxatone, they are just diuretics and wont do much for fat loss. Be sure to take a multi vit/min every day.
Also you should get some protein powder and make protein shakes for a few of your meals during the day and after working out. Most supplements are overated, its much more important to have a good diet and exercise regularly to see results.


5) Could someone come up with a workout plan for me?

I cant really do this without knowing what kind of equipment you will have access to.

good luck and Im sure others here can help you set up a good diet and home workout program.

[redhott22]

I will have access to dumbbells, a weight bench with leg curl/leg extensions, etc(pretty basic model, looking for something a little better) Basically I'm open to suggestions as to what I should get for a least a beginning level.

I've pretty much cut out the junk food, except for the occasional pop and my beloved beer every once in a while. When looking for a protein powder, should I be looking at one with low carbs?

Any help from anyone would be much appreciated.

[JEFF7322]

High protein/lower carb powder and diet YES!

You will want to mix weights and cardio in on opposite days to start. (You may do both the same day later on).

A basic routine M - W - F
CURLS 1 X 10
BENCH PRESS (machine or dumbells) 1 X 10
ROWS 1 X 10
DUMBBELL TRICEP EXTENSION (1 OR 2 ARM) OR PRESSDOWN IF YOUR SET HAS A CABLE 1 X 10
DUMBBELL SHOULDER PRESS 1 X 10
LAT PULL 1 X 10
DB LUNGES 1 X 12
LEG CURL 1 X 12
LEG EXTENSIONS 1 X 12
KNEE RAISE AS MANY AS U CAN DO
(Add anothe set each week for that month til you're doing 3 sets of each. After that time start doing 10 - 12 and 12 - 15 reps each set. Later also when u r up to it split up your bodyparts trained.)
DAY 1 UPPER BODY
DAY 2 LOWER BODY like that.

[redhott22]

Originally posted by JEFF7322
High protein/lower carb powder and diet YES!

You will want to mix weights and cardio in on opposite days to start. (You may do both the same day later on).

A basic routine M - W - F
CURLS 1 X 10
BENCH PRESS (machine or dumbells) 1 X 10


ROWS 1 X 10
Is it possible to modify rows at home using dumbbells? I don't have a big fancy machine but need to get the rolls of fat off of my back.

DUMBBELL TRICEP EXTENSION (1 OR 2 ARM) OR PRESSDOWN IF YOUR SET HAS A CABLE 1 X 10
DUMBBELL SHOULDER PRESS 1 X 10

LAT PULL 1 X 10

Again, is it possible to modify this using dumbbels at home?

DB LUNGES 1 X 12
I have torn cartiledge in my knees, lunges and squats are darn near impossible. Any ideas?

LEG CURL 1 X 12
LEG EXTENSIONS 1 X 12
KNEE RAISE AS MANY AS U CAN DO
(Add anothe set each week for that month til you're doing 3 sets of each. After that time start doing 10 - 12 and 12 - 15 reps each set. Later also when u r up to it split up your bodyparts trained.)

DAY 1 UPPER BODY
DAY 2 LOWER BODY like that.

Can I do a full body workout 3 times a week? My time is kind of limited so I like to get it all done in one session.

[Sweetness]

Hi, to start if it is easier for you, you can do full body 3x, I mean it is better than nothing. You will still see results. You'll want to take it a little slower for the first few months anyway, to get your body adjusted to the extra stress. But beleive me it takes way longer. It takes me at least 1 full hour to do upper body. It takes about half that to do lower. An idea to consider might be doing one day upper, next day cardio, then lower, then cardio. Because cardio is going to be at least 30 min too. If you did ALL of that in 1 day it would be like at least 2 full hours. To me that is a WAY long time. There are always ways to spread it out a little thinner, that way it is a little more tolerable too.

[bigbike]

Get thee down to the local Kmart, Walmart and spend about $75 and you will get a nice little exercise bench and beginner weight set. Since you live in an apartment, I would say that you could do cardio on the stairs going up to the second (3rd?) floor or walking briskly where you live. Also keep an eye out for trash days as people tend to throw out perfectly good equipment, because they are no longer using it. As for diet, keep protein higher than carbs and limit fat to about 20% of diet. Good luck

[Devin]

Hey bigdike, heres a good motivation for ya!