Body building advice

ashrobertson77

Hi, I am looking for any advice anyone can give me. First of all I have a nice spare tyre hanging about round my waste if anyone wants it!! HAHA. But in all seriousness Im looking to shift it and also looking into being serious about looking good and being serious in the gym. Once I have lost a stone or two Im looking to start body building and dont know where to start. Any advice on regimes, diet, muscles to work out etc would be greatly appreciated. Thanks

riffraff2112

my advice would be to start weight training ASAP. Do not wait until you lose weight!
There are a few reasons for this
1. when you lose weight, you will lose muscle mass and weight training will help prevent this, slow this down or if you are really lucky you can put on a bit of muscle while losing fat.
2. routine depends on your goals and how often you plan on working out. Plenty of great information available online where you can specify your aim, and body size, age, etc. A trainer can help in this regard, since it sounds like you have a gym to go to. A good starting point would be a full body workout, 3 times a week allowing rest and recovery.
3. diet depends on goals again. Simple weight loss, just eat at deficit with a bit of a focus on hitting you target macros as per indicated here at mfp. You may want to up the calories when you reach maintenance (so you do not continue to lose), and if you truly want to pack on some extra muscle size (which will take awhile..it doesn't happen overnight) you will also have to adjust and pay more attention to macros (protein in particular).

that is a fair bit of advice. Other can chime in.
Good luck

TavistockToad

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

LiftHeavyThings27105

Dude, as mentioned - start TODAY!

However, have a plan. That is the difference between working out | lifting and training.

Generally speaking, if you are going to bulk (which means you are going to start eating a lot more food and you are going to start lifting heavy) then you want to be somewhere around 12% body fat. Something like that. Someone way smarter than I recently made the suggestion to simply forget about the number (read: body fat percentage) and to simply go based off of a more visual approach. I don't disagree with that one bit. Why are we worried about body fat percentage? Because when you bulk you will be in a caloric surplus and 'body fat' gain is somewhat inevitable. You might not like where you end if you start with too much body fat. But, it is up to YOU to decide that. So, you will be eating a lot of food. Make sure that you macros are good.....whatever that means for you. If you do not know what macros are - protein, carbs, fats. So, if you are 185lbs then you would be eating about 185g of protein (roughly....) and the rest of your calories would be carbs/fats (a 60/40 ratio is where a lot of people start.....that may or may not work for you.....play with it to make it work for you). I tend to do better with more fats and lower carbs. But that is just me.

Generally speaking, if you are going to cut then you will be in a caloric deficit. You would want to increase your protein intake during a cut (to help to maintain - notice that word there.....very specifically used - muscle mass) by a little bit. Generally speaking, one needs to reduce caloric intake by 500 Calories a day (translation - 3,500 Calories a week) to loose one pound. Roughly. Everyone is different so you might be 3,499!

Maintenance is the number of Calories that you consume in a day - day-in, day-out - and you neither loose nor gain.

You will likely want to have a rough idea of what your BMR is (Basal Metabolic Rate). There are on-line calculators. Lots of them. Just keep in mind that they are all - generally speaking - a good start. Nothing that you find on-line is going to give YOU your exact numbers. You would need to play with them to find out. But, they do give you a good start. As with everything, YMMV. MFP has a BMR calculator (based on the Mifflin-St. Jeor Model.....the one that I like....since a few folks in here helped me to see the 'better way' with that model). It is under the APPS heading.

Lots and lots of weight training programs. Someone posted a link for you that has anything and everything worth knowing. Well, mostly!

I might suggest that you not wait until you have lost weight to start going to the gym. START TODAY!

Maybe do a full body program three or four times a week for a month......You will experience the so-called newbie gains. Honestly, I would likely start with Strong Lift 5x5 or Starting Strength. But the point is to do that TODAY! Yes, yelling that......

Nutrition (I do not like the word "diet") is going to be your biggest help here. You know the cliches, right?

You don't? Why, thank you! Please allow me to fill you in...

1. You can not work yourself out of a bad diet.
2. Nutrition is 80% of this game

I am sure that there are tons and tons more. Those two pretty much sum things up (hit you from both sides).

Does that help?

Unknown

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ashrobertson77

Cheers guys! I would be sat on a machine lifting something heavy for about 10 mins then go home think what else to do. Thanks for tips and advice. Im at work but in couple starting at gym

misnomer1

I suggest a minimum 500kcal calorie deficit a day to get rid of that tyre, and a lifting program like stronglifts 5x5 or starting strength.

Plus enough protein daily.