Just getting started, and LOST!

J

jcb2005

0
:cool: Hey everybody,

I have been reading all the posts on this forum and the community seems really helpful so I figured I should probably ask for your help.
I played tennis almost every day for over seven years as I went through high school and university, and coincidentally, my club shut down last summer, shortly after I graduated. I now only have access about once a week to tennis at another club. I always had extremely good cardio but I was very weak strength-wise and struggle with basic things like push-ups and lifting weights (I never supplemented my tennis with weights.) I have a free membership to a really good gym, and am willing to put time in every day, but I don't know where to start. I have always wanted a great body but for years it never mattered because I was so caught up in my sport.
I guess my diet is OK, I mean I have oatmeal, fruit, yoghurt and OJ every day for breakfast, and for the other meals I guess I would have to say my most common choices are chicken caesar pitas, tuna sandwiches, pasta, homemade beef dishes, spinach, green beans, rice, salad... and the occasional McDonald's or pizza (I know I just shot myself in the foot there.)
I'm 6', and about 185lbs (I was probably about 170lbs at the end of the summer before the indoor club closed... I assume I have gained a lot of weight since then because I am not being productive at the gym.)
I know I have fat to shed and muscles to build, and whether I achieve these in a year, two years, five years or when I'm 200 years old (I'm 24 right now) I want to get right on this so if anybody can help me please speak up!!! And don't be afraid to destroy my lifestyle - I embrace change!

If you have read this far, I thank you very very much!
:D JCB
 
There are many ways you could do this. As far as diet goes, I'd follow a diet where you get about 50% of your calories from carbs, 30% from protein, 20% from fat. You know the usual stuff. Small meals spread out over about 3 hour periods.

From the sound of it, you need more strength training than cardio (don't discard that either though). So I'd stick to cardio about 3 days a week for around 30 minutes. That should be enough.

As far as weights go there are many ways you can do it. You don't have to lift everyday. You have to be honest with yourself about your recovery ability. If you recover quickly you can lift more days of the way. What I would do is start simple. Break it up into Upper body on Mon/Thurs and Lower body & abs on Tues/Fri.

Monday/Thursday
Bench Press (barbell or dumbbell) - 2 sets of 12 reps
Neutral-grip pullups or lat pulldown - 2 sets of 12 (max reps if pullups)
Dumbbell shoulder press - 2 sets of 12 reps
Bent-over dumbbell row - 2 sets of 12 reps
Lateral raises - 2 x 12
Barbell curls - 2 x 12
Overhead dumbbell tricep extension - 2 x 12

Tuesday/Friday
Squats - 2 x 12
Stiff-legged deadlifts - 2 x 12
Leg extensions - 2 x 12
Leg curls - 2 x 12
Decline sit-ups - 4 x 20
Side bends - 3 x 20
Leg press calf raises - 3 x 12

This routine is simple. All reps are either at 12 or 20. You should use as much weight as you can that allows you to barely complete that # of reps for each set in good form. Keep it simple at first and you can get more complicated later if you want to.
 
Wow!

Prometheus,
Jeez, I didn't expect such a quick and thorough response... I really, really appreciate it, and I'm going to follow all of your guidance!
Where should I get started learning about counting calories? Should I actually follow every piece of anything I eat and add up the calories it contains? I guess I just answered my own question. A few areas of concern for my diet are my addiction to Coke (I have 1-2 cans per day) and my favourite chicken caesar pitas (is the dressing bad for you?) Other than that I feel OK about most things I eat.
Thank you so much again for your help. Can I come to you as I'm getting started on this with any questions or problems I come up with?

Thanks a lot buddy,
:cool: JCB
 
Prometheus posted a great beginner's work-out - I suggest taking his advice. Check out this site http://www.exrx.net/Lists/Directory.html for pictures and explanations of the exercises you don't know - it's full of great information. It's important to learn the proper form, so I'd suggest asking someone you know, or someone at the gym who knows what they're doing to show you.

In terms of diet, 5-7 meals per day is best for fat loss - it keeps the metabolism going and helps prevent catabolism. Do a search on these forums for clean diet - you'll come across tips and meal plans and better insight.

I heart tennis! mmmm.... Roger Federer....
 
oh goodness, you posted just as I was typing mine.

Try doing a food journal for 3-4 days to track what you eat. Post it and we'll help you tweak it so it's just right.
 
I'm all over it!

Spockafina,
I will do exactly that - tonight I'll write down everything I ate today and then I'll keep it going through Sunday, and I'll expose my eating habits for all to see! 5-7 meals eh... I have never heard of splitting it up like that... I've been on 3 per day my whole life. Maybe that's why I feel so lethargic all the time!
And for me, tennis is the greatest thing on the planet. Federer is awesome. I don't care if he lost in the semis of the Australian - other than that he has won basically everything (but the French) in the last year and a half, and besides, Safin was playing out of his mind. Even then, Fed Ex had match point! Did you watch the tournament?

:cool: Talk to you soon!
JCB
 
Att'n: Prometheus, Spockafina.

Hey,
Just letting you know that I have been taking your advice on workout routines and diet, and this week I'm going to start putting them together... I didn't want you thinking I died with the new weightlifting routine or anything!
Would you recommend me consulting a PT to learn the correct techniques for each exercise? I have probably done all of these before at some point but the last thing I would want to do is ruin my tennis and the path to a strong body by doing something wrong.

Talk to you soon,
:cool: JCB

PS Are you both in the US? Ever been to any tennis events??
 
If you have access to a PT, and its not unaffordable to you, by all means, go for it. The PT can set you RIGHT on your form instead of trying to break bad habits later in your program, or worse yet, injuring yourself.
 
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