Not sure how to start my transfomation

[angelreyne]

Hi everyone, I'm Angel from Australia!
I'm on this site because I cant seem to find a decent Australian to help me!
I have decided enough is enough and want to transform myself! I dont want to just lose weight, I want a gorgeous lean muscled figure instead of the frumpy one I have now. Seeing all the gorgeous ladies on here has got me so excited because you've shown me its totally possible! Problem is I'm not sure where to start. I know I need to start weight training but I have no idea how much and about the nutrition side of things, what to eat when to eat, and If I need supplements etc.
Anyone that can help or send me to the right place would be great!!

[darins]

I could spend all day answering this - and I'm tempted to! If I didn't have a client coming in shortly I might use this as an opportunity to write a manifesto.

Caveat - it depends on where you're at. You say 'frumpy', but I don't know how you definition of that matches up with mine. So, take this with a grain of salt.

Lift heavy stuff regularly. 3-4 times a week is a great start. Be careful and use good form. Plenty of references on this site.

Eat real food. How much depends on your metabolism and current body composition. Don't mess with specific diets, just eat real foods for protein, carbohydrates, and fats (avoid packaged stuff).

I wouldn't worry about supplements yet, but that's something I tell everyone I work with.

Cardiovascular exercise needs are going to depend on where your body is at now.

And above all else, use the search function on this board and explore past topics. There have been a lot of people with goals similar to yours!

[oregonchick76]

What are your stats? Height/weight...

In a nutshell, lift heavy, full body, 3 x per week. Squat, bench, overhead press, deadlift, chinups/pullups.

Eat right - adequate protein, adequate calories (slightly over maintenance to gain, slightly under maintenance to lose).

[VictoryWon4Him]

Welcome to the board Angel. Keep up your great attitude and excitement. It'll show in your intensity to reach your goals. Do you have a trainer or coach in your area? A good coach can help you with designing a workout program specifically for your body and your goals. They can also help with nutrition to ensure better and faster results. As many have said, there is much that we could all say and suggest, but if you can meet with a coach, that would be your best bet as a noob to get started so that you'll work hard but perform exercises correctly and eat correctly to achieve your goals. If you're not sure where to find a coach in your area, you can search around on the web of course, or go to a bb/fitness show. You'll find many there and you can also talk to competitors to get word of mouth references. Best of luck to you!

[angelreyne]

What are your stats? Height/weight...

In a nutshell, lift heavy, full body, 3 x per week. Squat, bench, overhead press, deadlift, chinups/pullups.

Eat right - adequate protein, adequate calories (slightly over maintenance to gain, slightly under maintenance to lose).

Thanks! Im 67kilos at 161 cm. I'll have to find out what all those exercises are now!! Probably done them before just not familiar with the names for them all yet! ? Being able to do a full set of reps with difficulty would be considered heavy?

[angelreyne]

Welcome to the board Angel. Keep up your great attitude and excitement. It'll show in your intensity to reach your goals. Do you have a trainer or coach in your area? A good coach can help you with designing a workout program specifically for your body and your goals. They can also help with nutrition to ensure better and faster results. As many have said, there is much that we could all say and suggest, but if you can meet with a coach, that would be your best bet as a noob to get started so that you'll work hard but perform exercises correctly and eat correctly to achieve your goals. If you're not sure where to find a coach in your area, you can search around on the web of course, or go to a bb/fitness show. You'll find many there and you can also talk to competitors to get word of mouth references. Best of luck to you!

Thanks! I live on a mountain, where the gym facility was a triathlon club with limited machines. There is a brand new gym opening next year though, so hopefully will have someone to help me then, but in the mean time I'm online getting as much info as I can! :)

[angelreyne]

Thanks! Im 67kilos at161cm. I have a scale that tells me my body fat is at 32% although its electronic and I have no idea how accurate it is. I ahve been active and eating around 5500kj a day to lose weight but didnt see any results. I was eating good whole foods, oats salads and veges etc so not sure what I was doing wrong,but Now I dont want to just lose weight but get lean beautiful muscle. Different ball game and no idea what I'm doing :)

[Rowyn]

Don't pay any attention to those bodyfat percentage scales, they are very innacurate. Its best to use measurements and how you look in the mirror to measure progress, especially if your goal is not fat loss but gain lean mass.

Your training is extremely important, as well as eating enough to support muscle growth (especially protein). Eating "good" or whole foods does not mean anything in terms of fat loss, its total caloric intake that will determine that. You can overeat good foods and not lose weight, or even gain!;)

Here is a good training basics link to start with


http://forum.bodybuilding.com/showthread.php?t=127023861

Good luck!

[nightterror]

Thanks! Im 67kilos at161cm. I have a scale that tells me my body fat is at 32% although its electronic and I have no idea how accurate it is. I ahve been active and eating around 5500kj a day to lose weight but didnt see any results. I was eating good whole foods, oats salads and veges etc so not sure what I was doing wrong,but Now I dont want to just lose weight but get lean beautiful muscle. Different ball game and no idea what I'm doing :)

Track down your calorie intake and make sure it measures up to this http://forum.bodybuilding.com/showthread.php?t=121703981

Make sure your eating/training regime is down first before going into any supplements.Decent sleep and good amounts of protein/fat are key for fat loss.

After that, if you're having trouble keeping down the food I'd suggest some effective appetite suppressants and/or fatburners:

Stim based on experienced, starting from highest stim/appetite suppressant :
SAN xtreme tight reloaded
iForce Nutrition Dexaprine
USPLabs OxyElitePro
Nutrex Lipo-6

Non-stim fatburner:
Only just started using iForce nutrition TT-33 (I'd suggest this as late in your cut cycle as you can, it'll bring your thyroid levels up)
you can also stack TT-33 with dexaprine

I've been suggest the following non-stim fatburners:
Lean xtreme-------->suspect to be seized by customs here in australia
DCP---->Always low in stock
TTA

There are other supplements such as nutrient partitioners but these are a little too complicated to get into, and are not needed at all imo.

Good luck.