Jump to content
SAU Community

Recommended Posts

Hi guys first time I have even looked at this section.

Hoping somebody out there can help with what I should or shouldnt be eating etc. Basically what Im looking to do is to strip fat and build muscle. At the moment I have gone out and bought myself Hydroxycut Hardcore Pro Series fatburner capsules and also Genetix Nutrition Lean Whey protien powder which came with a free Creatine.

So far what Im contemplating is having the shake in the morning and maybe some toast and eggs for breakfast, then getting those individual tuna portion things for something to snack on during the day with the shake for lunch, followed by either fish, chicken or the like at dinnertime.

Open to suggestions on dietry advice.

With the workout side of things at the moment I dont really have any free weights at home, however I have a sit up bench, exercise bike and a homegym (with the pulley system)

As I am at the moment I am 185cm and 80kg. Flabby around the mid a fair bit tho. So any advice on how to start stripping this fat and bulk on some muscle would be greatly appreciated.

Thanks in advance for anyhelp you can give guys.

Chubs

Link to comment
https://www.sau.com.au/forums/topic/396317-diet-and-work-out/
Share on other sites

  • Replies 41
  • Created
  • Last Reply

Top Posters In This Topic

1.) see if you can get a refund on the stuff you purchased.

2.) every meal you have, make sure it has an animal and 3 different coloured vegetables in it.

3.) do resistance training 3 times a week - weights - choose the biggest bang for buck movements that involve the most muscles.

You're in brisbane.

If you want to chat to people who can help you better than the internet I'm happy to introduce you to them.

GT what is it that you actually do?

I have to agree fatburner capsules for a beginner who isnt looking to compete in comps seems like a waste.

Don't know if I agree about not having a protein shake all that can do is help?

For the OP its all about calories out vs calories in. High protein low carb diets work a treat but you have to keep at them. I would also recommend doing some sprint training. My cousin did it for awhile and he managed to strip heaps of fat whilst retain some good size.

As i said i am open to suggestion so far it was just something recommended by guys at work who from what I have heard are fairly in the know. However with the way our rosters work I dont get to catch them often. Im also looking into some MMA for extra fitness as well.

1.) see if you can get a refund on the stuff you purchased.

2.) every meal you have, make sure it has an animal and 3 different coloured vegetables in it.

3.) do resistance training 3 times a week - weights - choose the biggest bang for buck movements that involve the most muscles.

You're in brisbane.

If you want to chat to people who can help you better than the internet I'm happy to introduce you to them.

This x1000.

Although I would have said lift at least 4 times a week, but that doesn't really make much difference. It's all in the diet, if you mess around with your diet and don't be strict with it then you will fail. If you are strict with your diet but skip a few training sessions every now and then you will still be ok. Can't out exercise a bad diet but you can out diet bad exercise.

You also want to be doing your compound lifts (bang for buck movements, as GTST said) at the start of your training session. It's fine to go onto isolation training afterwards if you want to, but rock the deadlifts/squats/clean and press, etc first, always. And always go as hard as you can, don't mess around at the gym. Just go until you can't move anymore, muscular failure is where it's at. Form > weight as well, make sure you have the right technique before you try increasing the weight.

With your diet, I recommend counting calories for the first few weeks. It's tedious, but it's honestly the only way to know you are doing it right, it's so easy to consume too much. I don't recommend high fat low carb or high protein low carb, etc. etc. diets at all, you need all of the nutrients and they all = calories, so just watch your calorie intake. I'd aim for a 40/40/20 split of carbs/protein/fat.

Edited by Hanaldo

Hey feel free to PM me and I can have a chat in more detail About what you do etc. What you are aiming for, do you have a timeframe. What you eat now, anything you can it can't eat. I work with some guys that deal with suppliments so I will also have a chat to them :-) I peesonally use OxyElite, Xtend and a Whey protein. My aim atm is to strip fat.

you dont need protein supplements to strip fat, as some of the others have suggested count calories, average male uses 1800-2500calories a day approx, so eat that amount or slightly less and workout every second day...

I run of a morning 5Km, fitness ball afterwards, and if Im in 'yeah I'll pay for gym for a bit' mode Id go three times a week starting on running or bike get heart rate up to 160 (25mins each) then move onto weights

a personal training I know suggested doing 100m sprints then ground exercises, situps, pressups, star jumps etc... dont stop for breath in between sprints and ground exercise, repeat until you cant do anymore, again every second day...

I usually get rid of my fat in 4-7months, but Im pretty lean anyway, but I get a bit lazy once the fats gone and start having eating & drinking fun and back it comes...

after fat is gone then work the cardio as much as you want, still calorie count to a point, but you can then work on building muscle and you'll actually see the real muscle not muscle with a layer of fat...

it'll be slightly different for everyone... protein shakes and crap simply arnt needed to burn fat, if you taking in protein and NOT burning it off it will become fat...

so strip your intake and exercise, easy...!

Edited by 75coupe

you dont need protein supplements to strip fat, as some of the others have suggested count calories, average male uses 1800-2500calories a day approx, so eat that amount or slightly less and workout every second day...

I run of a morning 5Km, fitness ball afterwards, and if Im in 'yeah I'll pay for gym for a bit' mode Id go three times a week starting on running or bike get heart rate up to 160 (25mins each) then move onto weights

a personal training I know suggested doing 100m sprints then ground exercises, situps, pressups, star jumps etc... dont stop for breath in between sprints and ground exercise, repeat until you cant do anymore, again every second day...

I usually get rid of my fat in 4-7months, but Im pretty lean anyway, but I get a bit lazy once the fats gone and start having eating & drinking fun and back it comes...

after fat is gone then work the cardio as much as you want, still calorie count to a point, but you can then work on building muscle and you'll actually see the real muscle not muscle with a layer of fat...

it'll be slightly different for everyone... protein shakes and crap simply arnt needed to burn fat, if you taking in protein and NOT burning it off it will become fat...

so strip your intake and exercise, easy...!

Yeh most supplements are a waste of time. I use whey and creatine as a way of boosting my recovery, using them for anything else is pretty pointless.

Good HIIT routine suggested there by your personal trainer, anything that is high intensity is a gold mine. I don't bother with endurance stuff anymore, sprints and high intensity training is the go :D

The fact is, you have not given any information of your current status.

Have you lifted before?

What is your actual goal?

How much time and effort are you willing to put in?

Do you want to get strong or just lose weight?

Do you want to be able to sprint 100m in under 11 secs?

What's the plan stan???

Well mate to be honest im willing to put in whatever it takes to get where i wanna be.

Basically i wanna bulk up and tone up, get the strength and the appearance as well. not really sure how else to describe it.

as for lifted before, a little not to much. not really out to be able to sprint either i can train myself to run. its more size and strength im after

Edited by chubs

GT what is it that you actually do?

Me?

I'm a VMware administrator.. and part time internet know it all.. why?

Chubs - is Northgate close to you? If so, or even if it's not, can I suggest you make a treck out to it on Saturday?

There is a powerlifting comp this saturday.

not saying you should do powerlifting (you should though.. lol ) but I'll introduce you to a coach there that can give you proper guidance.

let me know if you are keen - here or PM is fine.

PS - at 185 and 80kg, you are what I would call skinny fat (in regards to not much muscle but a little belly fat.

all you need to worry about is building strength and muscle.

not losing weight.

the gut will go while building muscle I assure you.

Edited by GTST

I'd be inclined to listen to GTST on this one, if youre just starting out or close to, a lot of these supplements will be a waste of time and money. Many of them are a waste of time and money even for experienced lifters.

Whole foods in balance, consistently good sleep and training 3-4 days a week with good form and consistency will get you well on your way to reaching your goals.

His offer for you to meet a few experienced blokes in the know is also invaluable, as you can avoid wasting, potentially, months or even years with unrealistic expectations. Talking to someone with exp. face to face and getting their advice will help with goal setting (and achievement), to no end.

Good on you for making the change of lifestyle though. Good luck with it

thanks mate :) sadly my work schedule is about to get insane :( will be making do with my home equipment and some im possibly borrowing for now. Been speaking to Melly who is going to help me out with a few programs for now and im gonna start a weeks food diary tomorrow. Once my time frees up a bit tho GTST i will definately take you up on that offer as i dont really know many people who train these days.

My end goal (and yes i do understand how unrealistic some may see it) is as close to a John Cena style build as i can get for my frame. I do understand that this will = insane dedication and effort but something along those lines is where ive always wanted to be and have just been to lazy. And no I dont intend on any "geared" help to get where i want to be hence the as close to part as im still unsure if he is a juicer.

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Similar Content

  • Latest Posts

    • From there, it is really just test and assemble. Plug the adapter cables from the unit into the back of the screen, then the other side to the car harness. Don't forget all the other plugs too! Run the cables behind the unit and screw it back into place (4 screws) and you should now have 3 cables to run from the top screen to the android unit. I ran them along the DS of the other AV units in the gap between their backets and the console, and used some corrugated tubing on the sharp edges of the bracket so the wires were safe. Plug the centre console and lower screen in temporarily and turn the car to ACC, the AV should fire up as normal. Hold the back button for 3 sec and Android should appear on the top screen. You need to set the input to Aux for audio (more on that later). I put the unit under the AC duct in the centre console, with the wifi antenna on top of the AC duct near the shifter, the bluetooth antenna on the AC duct under the centre console The GPS unit on top of the DS to AC duct; they all seem to work OK there are are out of the way. Neat cable routing is a pain. For the drive recorder I mounted it near the rear view mirror and run the cable in the headlining, across the a pillar and then down the inside of the a pillar seal to the DS lower dash. From there it goes across and to one USB input for the unit. The second USB input is attached to the ECUtec OBD dongle and the 3rd goes to the USB bulkhead connected I added in the centre console. This is how the centre console looks "tidied" up Note I didn't install the provided speaker, didn't use the 2.5mm IPod in line or the piggyback loom for the Ipod or change any DIP switches; they seem to only be required if you need to use the Ipod input rather than the AUX input. That's it, install done, I'll follow up with a separate post on how the unit works, but in summary it retains all factory functions and inputs (so I still use my phone to the car for calls), reverse still works like factory etc.
    • Place the new daughterboard in the case and mount it using the 3 small black rivets provided, and reconnect the 3 factory ribbon cables to the new board Then, use the 3 piggyback cables from the daughterboard into the factory board on top (there are stand offs in the case to keep them apart. and remember to reconnect the antenna and rear cover fan wires. 1 screw to hold the motherboard in place. Before closing the case, make a hole in the sticker covering a hole in the case and run the cable for the android unit into the plug there. The video forgot this step, so did I, so will you probably. Then redo the 4 screws on back, 2 each top and bottom, 3 each side and put the 2 brackets back on.....all ready to go and not that tricky really.      
    • Onto the android unit. You need to remove the top screen because there is a daughterboard to put inside the case. Each side vent pops out from clips; start at the bottom and carefully remove upwards (use a trim remover tool to avoid breaking anything). Then the lower screen and controls come out, 4 screws, a couple of clips (including 3 flimsy ones at the top) and 3 plugs on the rear. Then the upper screen, 4 screws and a bunch of plugs and she is out. From there, remove the mounting brackets (2 screws each), 4 screws on the rear, 2 screws top and bottom and 3 screws holding in the small plates on each side. When you remove the back cover (tight fit), watch out for the power cable for the fan, I removed it so I could put the back aside. The mainboard is held in by 1 screw in the middle, 1 aerial at the top and 3 ribbon cables. If you've ever done any laptop stuff the ribbon cables are OK to work with, just pop up the retainer and they slide out. If you are not familiar just grab a 12 year old from an iphone factory, they will know how it works The case should now look like this:
    • Switching the console was tricky. First there were 6 screws to remove, and also the little adapter loom and its screws had to come out. Also don't forget to remove the 2 screws holding the central locking receiver. Then there are 4 clips on either side....these were very tight in this case and needed careful persuading with a long flat screw driver....some force required but not enough to break them...this was probably the fiddliest part of the whole job. In my case I needed both the wiring loom and the central locking receiver module to swap across to the new one. That was it for the console, so "assembly is the reverse of disassembly"
    • But first....while I was there, I also swapped across the centre console box for the other style where the AV inputs don't intrude into the (very limited !) space.  Part# was 96926-4GA0A, 284H3-4GA0B, 284H3-4GA0A. (I've already swapped the top 12v socket for a USB bulkhead in this pic, it fit the hole without modification:) Comparison of the 2: Basically to do the console you need to remove the DS and PS side console trim (they slide up and back, held in by clips only) Then remove the back half of the console top trim with the cupholders, pops up, all clips again but be careful at the front as it is pretty flimsy. Then slide the shifter boot down, remove the spring clip, loose it forever somewhere in the car the pull the shift knob off. Remove the tiny plastic piece on DS near "P" and use something thin and long (most screwdrivers won't fit) to push down the interlock and put the shifter down in D for space. There is one screw at the front, then the shifter surround and ashtray lift up. There are 3 or 4 plugs underneath and it is off. Next is the rear cover of the centre console; you need to open the console lid, pop off the trim covering the lid hinge and undo the 2rd screw from the driver's side (the rest all need to come out later so you can do them all now and remove the lid) Then the rear cover unclips (6 clips), start at the top with a trim tool pulling backwards. Once it is off there are 2 screws facing rearwards to remove (need a short phillips for these) and you are done with the rear of the console. There are 4 plugs at the A/V box to unclip Then there are 2 screws at the front of the console, and 2 clips (pull up and back) and the console will come out.
×
×
  • Create New...