Shaping Up

J

Jenga

0
Okay, so I came to this forum a while back, but was unable to post. Then when I did, it was right before university, and then I went off and haven't had time to come until now.

Anyway, I continually wish that I could shed a few pounds and then make my chest and stomach more defined--as well as my arms and legs. Nothing crazy, I just want to be able to say that there is more muscle than fat and that it looks that way too.

In order for me to get things like this done, it has to be in an orderly fashion and something that I can maintain and keep track of easily enough. What I am looking for is a simple routine that will help me with the areas I mentioned earlier. I would like something that I could do in my dorm room every night. If needed, I can go out and purchase dumbbells.

There is a work-out area at the gym, but I don't want to use that if I don't have to--or at least not for the first while until I have built myself up for far.

If I should be eating a certain way, then I will, I just need to know the specifics.

Any help is greatly appreciated. Thanks.
 
All the information you require is here on the forum. No body is gonna write you a workout and diet plan without charging big wads of cash.

I'm sure (being at university) you are clever enough to know that building muscle involves a healthy diet and weight training, and loosing fat involves a healthy diet and exercise.

Be a little pro-active, tell us what you are going to do and we will tell you what to change. Your 1st clue is to read all the threads in my newcomers clicky in my sig.
 
Alright, I followed the one link in your signature and read a bunch of the threads that pertained to what I am aiming for.

Now I know you want to see this information:

Gender: Male
Height: 5’ 6”
Weight: ~130 lbs
Age: 18
Activity level: Lightly active
Maintenance calories: 2069

My weight is really unknown specifically to me right now. I haven't had it checked in over a year now, and I don't have a scale in my dorm. I can say that it is between 120 and 130 lbs quite confidently, though.

Now, it seems apparent everywhere that if you want to loose weight, the first place to start is with your diet. I know that if you want to lose weight, then the first thing to do is subtract either 500 or 1000 calories from your maintenance calories and you will lose roughly 1 or 2 pounds a week, respectively.

As well, from what I understand, you want to have five to six meals a day as this will increase your metabolism (correct me if I'm wrong). And these meals should be about two to three hours apart. Every meal should contain one serving of protein and one serving of carbs. Lots of water should be consumed as well, about either glasses a day (what is that, about 2 litres?).

I could also go on about what things you should and should't eat and how much, but I guess this is all pointless as you already know all this...lol. I guess it's so I can prove I've learned something in the past hour.

Anyway, from all of this that I have learned, I can say that with my schedule, I'm uncertain about the five to six meals a day. I figure I can get up much earlier every morning and get breakfast in. Now, I know some people say a good breakfast meal would be oats, or eggs. Personally, I am an eggs person, so would that suffice for a daily breakfast--two eggs and a glass of water?

I can always get lunch in and dinner as well. And since I'm in my room at night, I should be able to get a fourth meal in. Would it be that bad if I only went to four meals, or should I really go for five? I do want to lose two pounds a week until I feel satisfied with my weight, and then I can maintain it and tone up a bit.

I know that I shouldn't be relying on just diet to lose weight and that I need to get some cardio in there. I don't want to get into weights yet, if that is possible. I was hoping I could start by doing exercises in my room every night like push-ups and all of those other non-weight exercises.

Would this all be effective? Or do I need to switch things around?
 
Yeah man - now we are talking!

It will help you a hell of a lot if you did start weight training. You'll only look back next year and wish that you had started weight training sooner.

As for your diet - you dont have to have a full blown meal 6times a day. a meal can consist of yoghurt, apple and a snack bar, or nuts, fruit and a glass of milk.

Yeah you really do need to do some cardio. Find the HITT forum and read the sticky.

try for 2ltrs of water every day but build up to 3-4Ltrs and drink even more before and after exercise and when its hot.
 
Okay, I've read the whole HIIT thread and found the information quite useful and fully understand it. Basically, due to the fluctuations you put your body through, it causes stress and it burns calories in a much quicker time than running at a steady pass over a longer time does.

It seems simple enough and I am up to the challenge. I presume I should be doing minor weight training while doing HIIT too, right? And once I lose the weight that I want, should I continue with HIIT or should I just go all out into the weight training?
 
There is no reason why you shouldnt be doing both HIIT and weight training.

If you start doing HIIT, weight training and eat healthy you will see a possitive change. Dont worry about focusing on 1 particular area just yet, let just see how your body reacts to the training.
Then in a couple of months you may choose to focus on...
- building bigger muscles,
- building stronger muscles,
- loosing more fat,
- fitness

There will be a different type of training and diet for each of these. But for now just follow a general program, Learn good technique in the gym and start to condition your body ready for your real training.

Start off with training HIIT 2-3times a week and doing a full body weight program 2-3times a week. See how you get on with sticking to a plan.

Make sure you write down everything you plan to do, as well as everything you actually do and also how tried you feel after it.
 
Should I be doing HIIT and weight-training on the same days or alternate days?

And I figure whenever I do HIIT, it would be in the morning. Do I want to eat breakfast before or after HIIT?

Is it wise to do weight-training in the evening, or will this be affected by diet somehow?
 
Its best to do your HIIT and weight training on different days. In the evening is best for me, but you may prefer to workout in the morning.
I like to train in the evening because Ive had all day to eat right and get my muscles loosened up. Training in the morning gives me a head ache and dizzyness no matter howmuch I eat. I need at least 2 meals under my belt.

You must always eat before training, Its very dangerous not to, chances are you'll just pass out and smack your head open. And if you dont, then you wern't training hard enough:D

If your training alternate days dont do Weight training one evening then HIIT the follow morning cos thats not enough rest. Try and get 48hours rest between weight training and 24hours rest between HIIT and weight training.
 
Check out ppls jounals and write down what you plan to do in the same format.
Post the link back here so I dont miss it.
 
If you haven't stumbled across it in other threads, this site: is pretty sweet for keeping track of your diet and fitness goals.
 
I did see many people talk about FitDay and I registered a while back. Without that, I doubt I'd be able to know exactly what I'm doing with my diet.
 
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