Getting Back in shape

P

pecker1210

0
Hi,

I got married 7 weeks ago and since then have not done any weights!!

I got a body stat test done at the weekend and the results were as follows...

I'm 28 and 181cm tall

Fat 13.8&
Lean 86.2%
Total weight 82KG
BMI 25.0

How long will it take to start seeing some results again when I start training again?

I work arms, shoulders, chest and upper legs.

I also do 3 hours of cardio a week now (Football and Badminton)

Thanks guys......
 
Whoa dude, posts very rarely get answered immediately.

You aren't giving enough information. Your diet is the most important part to look at, and give all of the details about all of the workouts, exercises, sets, reps, etc. Work your entire body, focus on compound lifts.
 
1. give us more than 30 mins to reply, especially when this site is mostly US members, and you're posting at 2-3am our time ;)

2. do you want to lean out, or bulk up?

3. what equipment do you have access to? (home gym or commercial gym?)

4. post your typical daily food intake, including times you eat, and servign size/portions.
 
I want to lean out more.

A typical days food would be....

8AM A bowl of cereal and a cup of tea.

10.30 A banana

12.00pm Some form of salad or low fat sandwich with a yoghurt or fruit

3.30pm Some sort of cereal bar like a Special K bar

6.30/7.00pm Pasta or some fish with veg. I try not to eat potato. I might have a stir fry but it is usually a cooked meal from the wife!

The weekends let me down because I drink beer and then probably a curry or something.

I want to lose my belly so I can feel comfort able in a pair of trousers.

I weigh 83KGs and my BF is 13.1%

I am 29 and 183cm tall.

Please help put me out of my misery.

Thanks

Gavin (Sorry if I seemed impatient)
 
First of all, there is almost no protein in your diet. You need to be taking in protein in every meal. Rework that diet. Find out your maintenence calorie level (google calorie calculator) and remove about 20% from that, thats about where you want to be in terms of calories per day.

Try for a macronutrient ratio of 40%/30%/30% for protein/fat/carbs. This is just to start, and you can tweak it to see what works for you. Aim for 6 meals for the day, usually about every 2-3 hours you should be eating something to help keep your metabolism up.

Then i suggest cardio at least 3 days a week and maybe a full body weight routine 3 days a week to help maintain muscle mass while you are losing fat.
 
pecker1210 said:
I work arms, shoulders, chest and upper legs.
Click to expand...

Any reason why you dont work your back? What exercises do you perform? Junkfood hit it with your diet. It doesnt have a full balance of nutrients.
 
To be honest my weight routine is poor.

I do

x4 sets of bicep curls
x4 sets on the flat bench
x4 sets triceps
x4 sets on shoulder press
x4 sets on pec deck
x4 sets on lat pull/Chest

Sad isn't it?

thanks for the help so far.
 
pecker1210 said:
To be honest my weight routine is poor.

I do

x4 sets of bicep curls
x4 sets on the flat bench
x4 sets triceps
x4 sets on shoulder press
x4 sets on pec deck
x4 sets on lat pull/Chest

Sad isn't it?

thanks for the help so far.
Click to expand...

Step 1 : identify the problem (check)
Step 2 : fix the problem... (get to work)

post a revised routine here so we can critique.
 
You must log in or register to reply here.
Back
Top