[Pics] Advice Would Be Nice =']

[Behemoth]

Been 2 months now and i thought i'd show some pics and maybe get some opinions/advice!

I've been on and off at the gym for the last 2 months.. when im at the gym i start with;

Bench press 3x8 @ 60KG ( should i reduce reps and up the weight for more muscle? )
Shoulder press @ 10KG 3x8 ( again should i reduce reps and up weight? )
Bicep Curls @ 10KG 3x8 ( Above ^^ )
Incline situps 3x15
Latt Pulldown @ 45KG 3x8 ( Above^^? )
Leg Press @ 45KG 3x8 ( Above?^^ )

This is Monday, Wednesday and Friday.

I take Protein shakes twice a day everyday (22g per shake) first thing in morn and post-workout.

As for food, i dont eat things like crisps etc.. sometimes the odd choco bar. I tend to eat alot of chicken at work, stuff like hot and spicy wings tho.. dno if thats rely any good but i stuff alot of that down me, also alot of pasta, tuna and rice. For breakfast it's just Corn Flakes! oh and i eat alot of beans on toast and drink alot of tea.

Pictures:

Before



After



Before



After



Before



After





I can't see much of a difference, which really dissapoints me, but i want to keep at it!!!!!

It is my goal to join the royal marines, believe or not i am quite fit, although it doesn't look it =[ and this is whats holding me back from joining! I avoid taking my shirt off as much as i can because i'm not happy and i know i need to get over that if im going into the forces!!!

Basically if anyone could throw me some advice on any workouts i should do, because i'm not really clued up on all the differenct exercises, where should i try and improve? what would make the most difference to my body?

Stats

Age: 17
Height: 6"3/4
Weight: 13.6 St


Thank you all so much and know that i have the greatest respect for you all, because i know it isn't easy getting that perfect body

 

[!1!]

it looks like you are on the right track...this is a looong process you know. Be patient, eat carefully and work well.
Motivation is very important.

 

[jono45]

Same type of body as someone I trained with...

A friend of mine had the same body type. I trained his mother and father for a year before he came to me for advice. While much of your body type is genetic, I believe with the right plan for you, you can change. Trouble is finding that plan...
What worked for him.....I put him on a 5 day a week program with 2 days of rest. To keep this quick and simple I will put it like this
Mon- Chest, Back, Calves......All super sets, 10 to 12 reps.
Tue- Cardio, Tris, Abs.
Wed-Quads, Hams, Abs....All super sets, 10 to 12 reps.
Thur- OFF
Fri-Shoulers, Bis, Cardio...All super sets, 10 to 12 reps.
Sat-Plyometrics (whole body)
Sun- OFF

Basically, all workouts started with 15 min warm up....Jog or Stairs. While working out, it is must to stay hot...meaning you do not slow down. It was 5o minutes of hard work. On days where I say cardio, that meant 30 to 40 minutes of interval running or biking. The Cardio should be hard on you. If its not, try harder. The plyometrics is key. I use them with all clients. Do some research and put together a 30 to 45 minute plyometric routine. Again, it should be hard. Hard enough that at 30 minutes you can not give anymore.

Im not saying this will work for you. It did work for someone with your exact body type and changed there body to what they wanted. Obviously diet is critical. You need to be eating right, maybe you are....as well as eating at the right times. 4 smaller meals a day (well balanced), with 1 snack a day. Eat well 95% of your week. That leave about 1 or 2 cheat meals to keep you happy.

 

[Waitwhat?]

I can totally see a difference! Don't be so hard on yourself. It takes def takes time.

My advice would be:

1. Eat clean and get plenty of sleep.
2. Switch your weight program up every 3-4 weeks.
3. Lift heavier weight vs. lighter weight higher reps
4. Add 3 or 4 days of cardio

You mentioned that you had been going to the gym "on and off" for 2 months. If your goal is weight loss.. you sort of have to stick to a program no dilly dallying around.

 

[Behemoth]

I can totally see a difference! Don't be so hard on yourself. It takes def takes time.

My advice would be:

1. Eat clean and get plenty of sleep.
2. Switch your weight program up every 3-4 weeks.
3. Lift heavier weight vs. lighter weight higher reps
4. Add 3 or 4 days of cardio

You mentioned that you had been going to the gym "on and off" for 2 months. If your goal is weight loss.. you sort of have to stick to a program no dilly dallying around.

Thank you for the post!

Do you mean i should concentrate on lifting heavier weight with lower reps? i have been thinking about doing this. For example 80KG bench 5repsx5sets?

I really want to switch my program up but i have no idea what other exercises are available to me, i have a gym with free weights and machines, any suggestions?

Should i do Mon, Wens, Fri weights and use Tues, Thurs, Sat for burning calories? take Sun off?

Thanks!

 

[Behemoth]

A friend of mine had the same body type. I trained his mother and father for a year before he came to me for advice. While much of your body type is genetic, I believe with the right plan for you, you can change. Trouble is finding that plan...
What worked for him.....I put him on a 5 day a week program with 2 days of rest. To keep this quick and simple I will put it like this
Mon- Chest, Back, Calves......All super sets, 10 to 12 reps.
Tue- Cardio, Tris, Abs.
Wed-Quads, Hams, Abs....All super sets, 10 to 12 reps.
Thur- OFF
Fri-Shoulers, Bis, Cardio...All super sets, 10 to 12 reps.
Sat-Plyometrics (whole body)
Sun- OFF

Basically, all workouts started with 15 min warm up....Jog or Stairs. While working out, it is must to stay hot...meaning you do not slow down. It was 5o minutes of hard work. On days where I say cardio, that meant 30 to 40 minutes of interval running or biking. The Cardio should be hard on you. If its not, try harder. The plyometrics is key. I use them with all clients. Do some research and put together a 30 to 45 minute plyometric routine. Again, it should be hard. Hard enough that at 30 minutes you can not give anymore.

Im not saying this will work for you. It did work for someone with your exact body type and changed there body to what they wanted. Obviously diet is critical. You need to be eating right, maybe you are....as well as eating at the right times. 4 smaller meals a day (well balanced), with 1 snack a day. Eat well 95% of your week. That leave about 1 or 2 cheat meals to keep you happy.

Thanks for the great post!!

This all looks complicated to me!!! I'm seriously a noob when it comes to exercises for certain body types, and what is super set? hehe!!

Thanks for the great post !

 

[Waitwhat?]

Thank you for the post!

Do you mean i should concentrate on lifting heavier weight with lower reps? i have been thinking about doing this. For example 80KG bench 5repsx5sets?

I really want to switch my program up but i have no idea what other exercises are available to me, i have a gym with free weights and machines, any suggestions?

Should i do Mon, Wens, Fri weights and use Tues, Thurs, Sat for burning calories? take Sun off?

Thanks!

First and foremost you should be eating clean or all of this hard work is worthless so how about listing what you eat on a typical day.

But yes I'd do a full body work on those 3 days. Something like this:
3-4 sets of 8-10 reps

Squats (lower Body)
Pull ups (back/bi's)
Barbell bench press (chest/tri's)
Standing shoulder press (shoulders)

The above could be on Monday. Then Wednesday you could do 4 different exercises covering the same body parts. And same with Friday. Do this type of program for 3-4 weeks.

You really need to go on Youtube.com and see the proper form when doing these exercises or it won't work or you'll get injured.

Let's see your diet now.

 

[Behemoth]

Well... my diet varys every day because my work is very flexible and sometimes i do nights and sometimes mornings, so it's a mess.

I'll try give you a rough day;

Breakfast (between 6am-11am): Corn Flakes with Milk. Protein Shake

Lunch (between 10am-2pm): Full tin of beans on 2 slices brown toast.

Dinner (between 6pm-7pm): 2 Chicken Wings not sure of G's, Energy drink. Or if at home either Tuna, Pasta, Sweetcorn. Or Spagbowl, Rice & Chicken with tikka source <-- whatever i get given.

Usually hit the gym about 8pm and take another protein hit about 10pm when i get back.


Not a very detailed diet i know.



I am going to sort this out, by preparing 5 meals ready for the next day, but i don't know what i should cook, any suggestions for the meals i could make and eat the next day? thanks


Also for pullups i've been doing them a while, got a bar in my garden and can bang out 9... should i continue trying to get more out?

 

[Waitwhat?]

Well... my diet varys every day because my work is very flexible and sometimes i do nights and sometimes mornings, so it's a mess.

I'll try give you a rough day;

Breakfast (between 6am-11am): Corn Flakes with Milk. Protein Shake

Lunch (between 10am-2pm): Full tin of beans on 2 slices brown toast.

Dinner (between 6pm-7pm): 2 Chicken Wings not sure of G's, Energy drink. Or if at home either Tuna, Pasta, Sweetcorn. Or Spagbowl, Rice & Chicken with tikka source <-- whatever i get given.

Usually hit the gym about 8pm and take another protein hit about 10pm when i get back.


Not a very detailed diet i know.



I am going to sort this out, by preparing 5 meals ready for the next day, but i don't know what i should cook, any suggestions for the meals i could make and eat the next day? thanks


Also for pullups i've been doing them a while, got a bar in my garden and can bang out 9... should i continue trying to get more out?

I'm glad that you are working on your diet.. cause it could use some help. Check out LV's grocery list
http://training.fitness.com/nutrition/lvs-grocery-list-19098.html

I personally believe in eating a protein, carb and good fat at every meal. (all 6 meals). Your breakfast should be your biggest meal full of protein (egg, egg whites, wheat toast, fruit, skim milk)

Snack- 1/4 cup nuts and a fruit (apple maybe)
Lunch- beans on wheat bread and baby carrots
Snack- 2% cottage cheese and fruit
Dinner- chicken breast, brown rice and a VEGTABLE

You don't have enough fiber in your diet. Eat more fruits and vegtables. :eating:

The above is just an example but be sure to get more ideas from the list.

Pull ups- yeah I'd shoot for more and also there are different variations (chin ups, wide grip, close grip etc..) So don't do the same kind of pull ups each workout. Maybe Monday- wide grip, Wedn- lat pull down, Friday- chin ups. Mix it up.

 

[Behemoth]

Thank you, i am going to stick to that diet religously.


Breakfast
---------------

Muesli, Protein Shake


Lunch
--------------

Beans on Wheat Bread with Baby Carrots



Dinner
----------------

Chicken Breast, Brown Rice, Vegetables




Snack List
---------------

1/4 Cup of Nuts and Fruit






That is great i will get the stuff in!!! Just another thing, when i work early i will need something to eat on my break before lunch that will give me energy as i have a physical job and am usually hungry by break, any suggestions?

 

[Waitwhat?]

That's where the snacks come in. Every two-three hours...

Breakfast
Snack
Lunch
Snack
Dinner
Snack

Snack/meal combinations and ideas:

String cheese + apple
nuts + banana
2% cottage cheese + cut up fruit
plain yogurt + pinapple
protein shake + frozen fruit

 

[Behemoth]

That's where the snacks come in. Every two-three hours...

Breakfast
Snack
Lunch
Snack
Dinner
Snack

Snack/meal combinations and ideas:

String cheese + apple
nuts + banana
2% cottage cheese + cut up fruit
plain yogurt + pinapple
protein shake + frozen fruit

Thats amazing thank you!!! You've helped me more than i could have asked for :biggrinsanta:

I'll be around the forums and will post some more pictures soon!! thanks again

 

[Waitwhat?]

You are quite welcome. Happy to help. You really don't have a ton of work to do I can tell you are almost there. Just please stick with the diet.

Def post more pics in a couple weeks progress.

 

[Behemoth]

Hey WaitWhat ))

I just wanted to get this diet nailed down for a month or so, so i want it perfect as it can be !! :cool3:

In the picture attached i've added everything i'll be eating each day (minus snacks) and at the bottom it shows the totals of cals, carbs, protein etc. I was wondering if you would check it out and make sure it looks ok for getting me into shape. Thanks!!

View attachment 3665

 

[Waitwhat?]

Hey WaitWhat ))

I just wanted to get this diet nailed down for a month or so, so i want it perfect as it can be !! :cool3:

In the picture attached i've added everything i'll be eating each day (minus snacks) and at the bottom it shows the totals of cals, carbs, protein etc. I was wondering if you would check it out and make sure it looks ok for getting me into shape. Thanks!!

View attachment 3665

Wow you're pretty organized.

Try to switch it up some.. instead of eating the same thing every day. (replace fish for chicken, potato for brown rice, green beans for broccoli etc..)

The only thing that have a problem with:

Your cereal is very high in sugar. I used to eat this one because it's high in protein and low in sugar

So are your bake beans. What about a turkey sandwich or a natural peanut butter sandwich?

I only mentioned carrots because they are easy and I just eat them raw out of the bag in the fridge. But any raw fruit or vegtable will do. I'd try to stay away from processed foods.

Let me know if this helps.

 

[Behemoth]

Yeh, i think i have a bit of OCD, lol! I just seriously want this to go right lol.


As for switching it up, would this be purely for the benefit of me not getting bored with the same meals, or does it make a difference in the whole process?

I love munching on carrots so i see what you did there )) and as for baked beanz, no one is taking them away from me, mwahahahahah!!! i'll see about finding that golean cereal here in the UK, never seen it before though!!

Again thank you for the quick response !!!!

 

[Waitwhat?]

Yeh, i think i have a bit of OCD, lol! I just seriously want this to go right lol.


As for switching it up, would this be purely for the benefit of me not getting bored with the same meals, or does it make a difference in the whole process?

I love munching on carrots so i see what you did there )) and as for baked beanz, no one is taking them away from me, mwahahahahah!!! i'll see about finding that golean cereal here in the UK, never seen it before though!!

Again thank you for the quick response !!!!

Well nothing is wrong with eating the same thing all the time as long as it is healthy however, it is important to vary your diet to make sure that you are covering all your nutritional bases and that you're not getting too much of any one thing.

If you have the time in the morning... a better meal would be eggs and wheat toast, fruit and skim milk. But if cereal is what works.. I would just keep the sugar down.

(can you tell that I hate table sugar? Once I cut it out of my diet all of the bloating went away.)

Keep your beans then. lol They'll be fine to eat in moderation.

 

[Behemoth]

Well nothing is wrong with eating the same thing all the time as long as it is healthy however, it is important to vary your diet to make sure that you are covering all your nutritional bases and that you're not getting too much of any one thing.

If you have the time in the morning... a better meal would be eggs and wheat toast, fruit and skim milk. But if cereal is what works.. I would just keep the sugar down.

(can you tell that I hate table sugar? Once I cut it out of my diet all of the bloating went away.)

Keep your beans then. lol They'll be fine to eat in moderation.

That's great, well i'll see what's about and i'll swap a few things here and there depending on how i feel )))

Got a weeks worth of food (bloody expensive might i add!!!!!) ready to go)

Long day ahead of me tomorrow; 9 hour shift, 2hrs football, then hitting the weights at the gym and up at 7 again hehe !! Thank you again for the helpful post!

 

[Xptboy]

find a way to incorporate squats and deadlifts into your program... Those are the two most important lifts for any trainee

 

[Behemoth]

find a way to incorporate squats and deadlifts into your program... Those are the two most important lifts for any trainee

I'll include deadlifts into the program, thanks !!




Waitwhat?


Just a quicky. On my days off of work i like to have a lay in- usually until like 1pm (like 10 hours sleep, plenty of rest) this means i miss breakfast, what would be the best action to take regarding food at this point?