Beginner in "need" of some advice/opinions/suggestions :) *pic inside*
Hey guys , bit of info about myself , 22 year old male , at 170'ish lbs (78'ish kg) atm , 1.83 cm'ish (6ft'ish) in need of some advice regarding what do you think my goals should be first *bulking/cutting* (my final vision lets say about myself would be me at around 10-12%bf and 95kg'ish) , what my expectations should be , how would YOU approach my goals if you were me kinda...
Umm worth mentioning...I was in a car accident a few years back( Damn car hit me strong ) ,ended up in both my clavicule(collar bones) being fractured , my body according to my doctor re-made new ones for both (under the ones that got fractured (weird i know )) , and have had 3 vertebres "move" (I don't know the medical/english term for it sorry) was in one of those cool body caskets for about a month (my whole upper body atrofied , lost about 10-15kg) , also besides my gym membership I live a completly sedentary lifestyle (24/7 PC heh)
Again bros , any advice/suggestions/etc would be more than appreciated , thx for taking the time , it really helps my motivation
Edit : Please don't flame/troll me for this , but for the past few years I've only eaten daily pizzas/burgers and utter crap like that , I'm trying to change my life for the better but dieting is really hard (I miss the junk kinda haha), if anyone would have any suggestions regarding the "easier" dieting methods , that'd be awesome
It all starts with having the motivation to get to the gym. I would suggest cardio along the lines of jogging around a track and plyometrics to build cardiovascular endurance and leg strength. Once you get rid of the desired amount of fat, then focus on muscle building.
Also, none of this will matter unless you change up your eat habits. Gotta eat more grilled chicken, whole wheat pasta, oatmeal and good fats.
Don't listen to any of the haters and don't get discouraged. Remember your motivation and you will get the results you want.
Just kidding...but seriously.
Does dips in the handicapped stall to get a pump CREW
Show me your fuking credentials phaggot.
"You don't stop working out, no matter what. It doesn't matter what your job is." - Arnold
It all starts with having the motivation to get to the gym. I would suggest cardio along the lines of jogging around a track and plyometrics to build cardiovascular endurance and leg strength. Once you get rid of the desired amount of fat, then focus on muscle building.
Also, none of this will matter unless you change up your eat habits. Gotta eat more grilled chicken, whole wheat pasta, oatmeal and good fats.
Don't listen to any of the haters and don't get discouraged. Remember your motivation and you will get the results you want.
thanks for the advice man I really appreciate it. yeah I'm trying to get my diet in check right now and hopeffully ill have some nice gains .
if anyone has anymore advice/opinions/suggestions id greatly appreciate them :-)
First I would get your Nutrition down. (most of the battle is in the nutrition)
Then determine your goal (do you want to be a body builder, power lifter, is it for a sport, aesthetics, etc)
If you don't mind the fat I would bulk up first, then do a cut. See if your happy with where your body is at then go from there.
Glad to see you on here, and don't mind the haters man. Just do you, and your body will speak for itself.
keep it up!
"Make the most of yourself, for that is all there is of you"- Ralph Waldo Emerso
Follow my story, and transformation at:
CJayFitness.com
Sorry to hear about your accident. Sounds like your pretty lucky despite the injuries. Glad to see your trying to make a change in your life. Im trying to do the same thing. WORK WORK WORK and family take up plenty of time. But I decided I really want to make a change so that I may be around to watch my kids grow up to be adults and one day see them marry . Have you looked at the Kris Gethin program? I'm sure there are a ton of great programs out there and that anything thing you do or change will start to make a difference, but he seems to motivate me. Maybe you can find motivation in his videos too. What ever you do, try be honest with yourself and keep pushing. As far as the junk, since ive started changing the way I eat , I never noticed before that we had so many fast food places!! I want to stop at every one of them. To stop that, I put a picture of my big butt on my dash along with a pic of my family. So far Ive done good . Its gonna take a while to loose the weight, but i also didnt put this weight on overnight. Go to the gym, plug in the head phones and forget everyone else. Good luck man.
Sorry to hear about your accident. Sounds like your pretty lucky despite the injuries. Glad to see your trying to make a change in your life. Im trying to do the same thing. WORK WORK WORK and family take up plenty of time. But I decided I really want to make a change so that I may be around to watch my kids grow up to be adults and one day see them marry . Have you looked at the Kris Gethin program? I'm sure there are a ton of great programs out there and that anything thing you do or change will start to make a difference, but he seems to motivate me. Maybe you can find motivation in his videos too. What ever you do, try be honest with yourself and keep pushing. As far as the junk, since ive started changing the way I eat , I never noticed before that we had so many fast food places!! I want to stop at every one of them. To stop that, I put a picture of my big butt on my dash along with a pic of my family. So far Ive done good . Its gonna take a while to loose the weight, but i also didnt put this weight on overnight. Go to the gym, plug in the head phones and forget everyone else. Good luck man.
Thanks man , haha yeah temptation is at every step of the way! And wow , yes , I am actually doing Khris Gethin's program right now! (the 12 week one , not 4 week one) and tomorow is week 1 day 7 !
I really enjoy being on these boards even if I don't post much , it's a place where I feel all borders/complexes are lost and everyone is working torward the same goals (Looking good , being healthy , feeling great)
That 12 week daily trainer is an awesome starting program. I did that for about 5 weeks then started working out with a Coworker. It definitely got me ready. I followed that diet for 2 months as well.
First things. Please don't make the same mistakes I did when I first began dieting. I found myself getting caught up with diet pills, fad diets (low carb, low calorie, low fat, prepacked meal plans, starvation, etc.), and the only thing that ever happened to me was a reduction in my metabolism, digestive issues, and I didn't have any energy!
Now, after trying out so many different types of diet programs and techniques, I finally came across something that made not just a tremendous difference with how quickly I lost weight, but it also made me change my mindset on what works to lose weight fast.
The diet program I went on was based on eating more frequently throughout the day, eating smaller meals, never restricting nutrients, and never lowering the amount of calories you get for the whole day too much. Additionally, the program was based on eating in a way that would skyrocket my metabolism to the maximum peak.
So, with using this diet I quickly began to discover what the single most effective tip is for getting in the best shape EVER. That tip is to eat. No, your eyes are not deceiving you! The greatest thing you can ever do and what is clearly an easy weight loss method is to simply EAT to lose weight... not starve yourself and to not restrict nutrients. Once I began to understand how the body works, it was so plain and easy to see that the body really does want food, it just doesn't want you to over-eat with each meal you get, and it doesn't want you to consume unnatural and dangerous foods (trans fat, processed foods, etc.).
First things. Please don't make the same mistakes I did when I first began dieting. I found myself getting caught up with diet pills, fad diets (low carb, low calorie, low fat, prepacked meal plans, starvation, etc.), and the only thing that ever happened to me was a reduction in my metabolism, digestive issues, and I didn't have any energy!
Now, after trying out so many different types of diet programs and techniques, I finally came across something that made not just a tremendous difference with how quickly I lost weight, but it also made me change my mindset on what works to lose weight fast.
The diet program I went on was based on eating more frequently throughout the day, eating smaller meals, never restricting nutrients, and never lowering the amount of calories you get for the whole day too much. Additionally, the program was based on eating in a way that would skyrocket my metabolism to the maximum peak.
So, with using this diet I quickly began to discover what the single most effective tip is for getting in the best shape EVER. That tip is to eat. No, your eyes are not deceiving you! The greatest thing you can ever do and what is clearly an easy weight loss method is to simply EAT to lose weight... not starve yourself and to not restrict nutrients. Once I began to understand how the body works, it was so plain and easy to see that the body really does want food, it just doesn't want you to over-eat with each meal you get, and it doesn't want you to consume unnatural and dangerous foods (trans fat, processed foods, etc.).
Not meaning any disrespect man but in this post you sound EXACTLY like one of those "6 pack abs shortcut" people kinda , with their fake guides and stuff Pretty funny.
But tho on a serious note , what would you guys recommend as an example day of food for someone my age/size (as simple as possible) ?
There's some good information in what Christianecoach has said. You can definitely alter your metabolism by adjusting food intake slowly over time. So don't throw it completely out the window.
If you're looking to lose body fat, I'd start at about 2000 calories a day (150g Protein, 56g Fat and 224g Carbs, for your stats) and adjust according to results after a few weeks.
If you're looking to build some muscle mass, bump the calories up to about 2700 (160g Protein, 56g Fat and 389g Carbs, for your stats) and adjust according to results after a few weeks.
Just do a little nutritional research (read labels and get out the food scales and calculator) and you can come up with your own meal plan that fits into these rough estimates, using foods that you like to eat.
All the best man!
"Eternal Life is living for others." -William Branham
There's some good information in what Christianecoach has said. You can definitely alter your metabolism by adjusting food intake slowly over time. So don't throw it completely out the window.
If you're looking to lose body fat, I'd start at about 2000 calories a day (150g Protein, 56g Fat and 224g Carbs, for your stats) and adjust according to results after a few weeks.
If you're looking to build some muscle mass, bump the calories up to about 2700 (160g Protein, 56g Fat and 389g Carbs, for your stats) and adjust according to results after a few weeks.
Just do a little nutritional research (read labels and get out the food scales and calculator) and you can come up with your own meal plan that fits into these rough estimates, using foods that you like to eat.
All the best man!
Hmm indeed thanks for all the daily values mate , luckily they were close to the ones I found so it's good I can confirm I'm "on the right track" , what would you recomment I buy tho if money is an issue , LUCKILY I received some free supplements (most are muscletech lol but hey , better than nothing , so atm I have 2 tubs of Celltech and 3 of Nitrotech) but I can't really afford "good" food like sweet potatoes (which aren't mainstream yet in my country so they are pretty expensive) , how would you approach those daily values if you were on a budget ?
Hmm indeed thanks for all the daily values mate , luckily they were close to the ones I found so it's good I can confirm I'm "on the right track" , what would you recomment I buy tho if money is an issue , LUCKILY I received some free supplements (most are muscletech lol but hey , better than nothing , so atm I have 2 tubs of Celltech and 3 of Nitrotech) but I can't really afford "good" food like sweet potatoes (which aren't mainstream yet in my country so they are pretty expensive) , how would you approach those daily values if you were on a budget ?
Oats and brown rice. Oats taste terrible but try mixing a scoop of protein in with it, it helps. Eggs are cheap, just dont the good part ( the yolk) . I boil a bunch of eggs at the beginning of the week. This way I have something ready thats small. im no nutrionist ( as you see from my pic ) I using the fist rule for proportion on the meat and about a cup of carbs. This seems to work and I have plenty of energy so far and im loosing some weight. The cheap things Ive been buying is brown rice, chicken and eggs. Cook it at the beginning of the week and put it in several tupperwares. this really helps me out, plus my wife helps me too. As far as supplements on a budget, Ive been blessed to be able to afford them but I would think that you really shouldnt be that concerned with them. Just my opinion. I wouldnt let it stop you from training.
Try shopping for supps on the net. Sometimes you can find some good deals. Have you tried NO explode? Good stuff if you can afford it. Just dont take it too late, unless you just like looking at the alarm clock all night.
Hows the program going? My legs and rear end is killing me!!! 85 reps leg press and a superset of squats for three sets. Who thought this was a good idea? lol But I did them and finished!! Keep reading the articles. Pretty good stuff. But for every positive opinion I find there are ten more negative opinions. All seem very valid and its hard to sift thru the nonsense. But all in all , its good reading.
Hmm indeed thanks for all the daily values mate , luckily they were close to the ones I found so it's good I can confirm I'm "on the right track" , what would you recomment I buy tho if money is an issue , LUCKILY I received some free supplements (most are muscletech lol but hey , better than nothing , so atm I have 2 tubs of Celltech and 3 of Nitrotech) but I can't really afford "good" food like sweet potatoes (which aren't mainstream yet in my country so they are pretty expensive) , how would you approach those daily values if you were on a budget ?
Whey protein is one of the most nutritionally bio-available and complete forms of protein and also one of the cheapest. If you can find a good quality bulk whey protein that you like, you can't go wrong there. As clavery mentioned, you can mix it with oats and a bit of water (proats) or into pancake mixes, or into a sludge with cream-cheese or cottage cheese for a desert, there are literally hundreds of different ways you can use it. Otherwise basically any kind of meat (red meat, chicken and turkey are excellent). Soy beans are another good source.
Good cheap sources of healthy fats are olive oil, tinned fish (tuna/salmon), avocado, and just about any kind of nut or nut butter. Almonds, cashews, pecans, peanuts, walnuts etc. Natural peanut butter is legendary. Most foods have some form of fat in them, so you'll find you'll reach your minimum requirement fairly easily, especially if you're bulking.
Some cheap carb sources are oats, rice, pasta, breads, and fruits and veggies. I live in Australia and bananas are commonly less than $2-3 a kilo. Cheap as.
I don't know how prices are where you live, but if you just spend a bit of time reading some labels in the store and finding what's cheap, you'll quickly come up with some ideas of your own.
All the best!
"Eternal Life is living for others." -William Branham
Oats and brown rice. Oats taste terrible but try mixing a scoop of protein in with it, it helps. Eggs are cheap, just dont the good part ( the yolk) . I boil a bunch of eggs at the beginning of the week. This way I have something ready thats small. im no nutrionist ( as you see from my pic ) I using the fist rule for proportion on the meat and about a cup of carbs. This seems to work and I have plenty of energy so far and im loosing some weight. The cheap things Ive been buying is brown rice, chicken and eggs. Cook it at the beginning of the week and put it in several tupperwares. this really helps me out, plus my wife helps me too. As far as supplements on a budget, Ive been blessed to be able to afford them but I would think that you really shouldnt be that concerned with them. Just my opinion. I wouldnt let it stop you from training.
Try shopping for supps on the net. Sometimes you can find some good deals. Have you tried NO explode? Good stuff if you can afford it. Just dont take it too late, unless you just like looking at the alarm clock all night.
Hows the program going? My legs and rear end is killing me!!! 85 reps leg press and a superset of squats for three sets. Who thought this was a good idea? lol But I did them and finished!! Keep reading the articles. Pretty good stuff. But for every positive opinion I find there are ten more negative opinions. All seem very valid and its hard to sift thru the nonsense. But all in all , its good reading.
Hey man , any opinion is much appreciated , you don't have to look ripped or muscular as hell to have good knowledge
Also ,program is going good , I sadly find myself skipping a lot of the cardio I only do 1 cardio session daily instead of 2 , and sometimes I even skip that , but I think it's "fine" overall since I don't have that much fat to lose anyway (I'm at 12% atm).
My body seems to be adjusting (or trying to) to the gym and the lifting , it might sound ridiculous but I hope I won't reach my first plateau that soon , these things are always dreadful and to my surprise I watched the video (Week 2 Day 1 ) and that's exactly what Kris was talking about...Overall WITHOUT cardio and diet'ing as good as I could in my own way , I've lost 6 lbs(+/- 0.5lbs) in this first week.Looking forward to the endgame result
What are your end goals? At 6ft tall and 164 unless your goal is to look anorexic I would stop trying to lose weight and try to put on some solid muscle to give yourself a solid base to work with. You could easily gain 20-30lbs before you worry about cutting. Eat 2500 cals a day, get 180 grams of protein a day and go on a strength program like Starting Strength or Stronglifts. Do this till you hit 190 lbs and then look at losing weight. Are you doing cardio for the health benefits or for the calorie burn? If its for the health benefits then that's great. But eat to make up for them, if you're doing it for the calorie deficit then I would cut it back to 2-3 times a week.
What are your end goals? At 6ft tall and 164 unless your goal is to look anorexic I would stop trying to lose weight and try to put on some solid muscle to give yourself a solid base to work with. You could easily gain 20-30lbs before you worry about cutting. Eat 2500 cals a day, get 180 grams of protein a day and go on a strength program like Starting Strength or Stronglifts. Do this till you hit 190 lbs and then look at losing weight. Are you doing cardio for the health benefits or for the calorie burn? If its for the health benefits then that's great. But eat to make up for them, if you're doing it for the calorie deficit then I would cut it back to 2-3 times a week.
Well as I said , I'm kinda skipping a lot of the "scheldued" cardio....was mostly doing it for the heart and better health My end goal is to be at 9-10% bf and 200-210 lbs ^^
Hey man , any opinion is much appreciated , you don't have to look ripped or muscular as hell to have good knowledge
Also ,program is going good , I sadly find myself skipping a lot of the cardio I only do 1 cardio session daily instead of 2 , and sometimes I even skip that , but I think it's "fine" overall since I don't have that much fat to lose anyway (I'm at 12% atm).
My body seems to be adjusting (or trying to) to the gym and the lifting , it might sound ridiculous but I hope I won't reach my first plateau that soon , these things are always dreadful and to my surprise I watched the video (Week 2 Day 1 ) and that's exactly what Kris was talking about...Overall WITHOUT cardio and diet'ing as good as I could in my own way , I've lost 6 lbs(+/- 0.5lbs) in this first week.Looking forward to the endgame result
You will do fine! I keep looking at the workouts and tell myself they look impossible to complete, but then I have to man up and tell my self to quit being a wuss. Surprisingly I've been able to make it. Especially on leg days and that's what I always shyd away from. But recently they are the ones I've pushed the hardest and been the most honest about. I always look for motivation from others. It's easy to say I can't , but then I see athletes with real excuse that refuse to fail. For ex I saw a poster of a woman with no legs running a marathon with those (not sure what its called) mechanical legs. She could have easily said I can't, but she did. I have all my limbs,so I have no excuse. The only thing that stands in my way is me.
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I only do 1 cardio session daily instead of 2 , and sometimes I even skip that , but I think it's "fine" overall since I don't have that much fat to lose anyway (I'm at 12% atm).
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