Need guidance

C

Cap'n Morgan

0
Hey Guys & Gals.

I've recently got back into going to the gym again and well... i need your help, i've been reading the forums nearly back to front, trying to take lots of info from the type of training i should be doing, to the type of foods i should be eating & i see that most people say it's body dependent and changes from person to person.

Info on myself - I'm 6ft tall, male, 23 years old and weigh about 155lbs soaking wet. I have some sort of crazy metabolism that i abuse, i normally eat fast food 6 days a week, then aside of that Mr Sub, Subway and sandwich places 3-4 times aweek. and on a weekend theres a good few beers getting knocked back

Where i would like to be? I'd like to be at about 170 - 180 lbs lean and cut, not to big, I understand the type of training for this is mainly strength training am i right? What would be a specific routine for this? would someone Be able to send me the right way.

My Gym Schedule i work a constant afternoon shift so i normally wake up at 10 am, go to the gym from 11:30am til 12:30/1pm then eat lunch and go to work from there. is working out in the morning going to effect results or will i have to change my diet from someone who can workout after work ( my gym isnt 24 hours so i cant do that, and the house i live in is very small and no room for equipment)

any help is greatly appreciated.
 
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Obviously start by eating healthier. Subway isn't a big deal, but other fast food I would try to limit as much as possible.

Try this 5x5 routine:

I've seen people on here recommend it. I incorporate all of these into a routine doing usually 4x8 with other isolated exercises. But when I have more time in the summer I plan to do strictly 5x5 and focus on getting my weights up. Right now I can't be committed to it because I miss weeks here and there.

I'd just say that, more fun then getting big, is striving to lift more and more weight. The workouts will be more fun, you will be less discouraged, and as long as you eat plenty, you will get bigger.
 
Cap'n Morgan said:
Hey Guys & Gals.

I've recently got back into going to the gym again and well... i need your help, i've been reading the forums nearly back to front, trying to take lots of info from the type of training i should be doing, to the type of foods i should be eating & i see that most people say it's body dependent and changes from person to person.

Info on myself - I'm 6ft tall, male, 23 years old and weigh about 155lbs soaking wet. I have some sort of crazy metabolism that i abuse, i normally eat fast food 6 days a week, then aside of that Mr Sub, Subway and sandwich places 3-4 times aweek. and on a weekend theres a good few beers getting knocked back
Click to expand...
Fast food doesnt build muscle. Subway is ok if you make good choices like whole wheat bread.

You need to find out how many calories you're burning each day (BMR) and eat more.

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

Calorie Calculator

FitDay - Free Weight Loss and Diet Journal

Cap'n Morgan said:
Where i would like to be? I'd like to be at about 170 - 180 lbs lean and cut, not to big, I understand the type of training for this is mainly strength training am i right? What would be a specific routine for this? would someone Be able to send me the right way.
Click to expand...
Stronglifts is a great routine, but as a beginner i would start with higher reps and less sets (something like 3 sets of 10 reps) until you become accustomed to hard training and learn perfect form. There is a free ebook on that site that was posted that you can look over or you can see other programs here:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

FREE StrongLifts 5×5 eBook: How to Build Muscle & Lose Fat Through Strength Training in Only 3 Workouts Per Week | StrongLifts.com

http://training.fitness.com/weight-training/weight-training-101-a-18766.html


Cap'n Morgan said:
My Gym Schedule i work a constant afternoon shift so i normally wake up at 10 am, go to the gym from 11:30am til 12:30/1pm then eat lunch and go to work from there. is working out in the morning going to effect results or will i have to change my diet from someone who can workout after work ( my gym isnt 24 hours so i cant do that, and the house i live in is very small and no room for equipment)

any help is greatly appreciated.
Click to expand...
Morning workouts are fine. I prefer them cuz then you have it done and out of the way while you're fresh. Eat as soon as you get up so you have at least an hour and a half for the food to digest. Keep your workouts to an hour or so including warm up and cool down.
 
You might not be showing outward signs from eating fast food but I garantee you that your arteries are telling a different story.

Eat 4-5 small meals a day And get on a good simple/core training program. I use pyramids to gain size and still get "cut"
 
ya no kidding, my arteries are probably gonna hate me when im older.

I did a complete overhaul of my Fridge today so eating better is gonna start from now.

Wesrman thanks for the links, i had managed to stumble onto the stronglifts before and thought about doing it. I've been reading through them and they're filled with so much information.

3200 Calories aday seems huge, did i calculate that right?

Thanks again for those links
 
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