Fitness Advice - Fat and Muscle

  • CSPYNY

    Posts: 187

    May 09, 2008 9:10 PM GMT
    About 3 years ago I was able to drop a lot of weight and then put on muscle. I had okay biceps, pecs and had a lil six pack started

    Then ... college hit. First year I lost 15 pounds (of muscle). Second year I put on 50 pounds of fat ... I feel like crap now icon_cry.gif

    I would like to get rid of the fat and turn it into muscle. But the problem is I have no idea how. When I put the muscle on last time it was with a construction job. I dont know how to use a gym other than the cardio equipment.

    I live in a hilly area and I can cycle - will this help with the huge things I have developed

    I have dumbbells for bicep curls at home

    I cant run for extended periods of time thanks to bad knees icon_sad.gif

    Any suggestions? I would like to get this done as quick as possible.

    And sorry if this is in the wrong forum
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    May 09, 2008 9:43 PM GMT
    OK first off stop setting yourself a hard task so one thing at a time. Alas a few years have ticked by and you are not in that construction job right now so dont expect to emulate what you achieved before.

    First steps would be to acknowledge what got you where you are now. Was it the lack of exercise? Nope it was the eating the same as when you were doing that intensive job. So your starting point should always be the diet. Exercise is a hugely inefficient way of losing weight. Think of it like this it takes seconds not to eat 500 calories yet to burn that off will take an hour.

    I have already started a thread which you may want to look at but Im afraid just a couple of dumbells wont cut the mustard. Are you still at college if so they must have a gym on campus?

    http://www.realjock.com/gayforums/155018/
  • CSPYNY

    Posts: 187

    May 10, 2008 12:13 AM GMT
    I will be at college for another week. We do have a fitness center and it is open to everyone. Unfortunately it's small and the football players have everything. The only thing I could do at this fitness center is watch the football players ... which might not end well.

    I belong to a fitness center at home. Infact, I drive by it on my way to and from work.

    I probably eat more now than I did back then.
  • Posted by a hidden member.
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    May 10, 2008 12:24 AM GMT
    Dont be intimidated. Most guys will make way if they see you have a plan and are a man with a mission.

    Id rather see an overweight unfit guy working well with the weights and achieving than either some gym monkey throwing a heavy bar around with inertia or doing lat raises like a fairy on acid!

    Do it right you will get respect, learn your stuff before ya go in and they will only question how you achieved so well and what it is you are doing.

    Your diet is your key let that do the hard work dont go stupid on cutting back as its all a numbers game. Take it too low and you will slow the loss down and lose muscle mass as well. If ya dont do the math dont expect the result to be right its as simple as that.

    And with the food, you already know there are things you cant eat, there are also things you wont want to give up come hell or high water. I dont agree with diets that say you cant eat X Y or Z unless of course those letters are Maccy D's, Taco Bell or Pizza Hut.

    But even then remember one bad day is not failure its called being real, several bad days is being a liar to yourself

    The big mistake guys often make is that if they do have a bad day or one weekend where they hit the beers and they purjur themselves in the gym the next few days and on the diet. Its singley the worst thing you can do. It stuffs your progress and buggers your long term motivation.

    But talking of beer, at minimum 250 calories a pop thats 30 minutes running. Yuo have to ask yourself if thats your vice is it worth it? Instead of 6 beers could I start off with only 3? And then gradualy eliminate them altogether, which you will do as the results will come rapid.

    Anyhow its late I need sleep

    Hit me up when ya read that link at the bottom of my first post
  • Posted by a hidden member.
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    May 10, 2008 4:25 AM GMT
    bfg1 said
    Id rather see an overweight unfit guy working well with the weights and achieving than either some gym monkey throwing a heavy bar around with inertia or doing lat raises like a fairy on acid!
    You, sir, have just won the internet. Seriously, that made me laugh my ass off.

    CSPYNY - I can't add much to what BFG's already said, but I can reinforce the whole "don't be intimidated" thing. Just remember that everyone starts somewhere (and some people have had to start over a few times).
  • Posted by a hidden member.
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    May 10, 2008 11:23 AM GMT
    bfg1 saidBut talking of beer, at minimum 250 calories a pop thats 30 minutes running.


    Or switch to light beer which has less than 100 calories, usually.
  • GQjock

    Posts: 11649

    May 10, 2008 11:24 AM GMT
    Stop setting up roadblocks and get out there and change the way your life is going
    You said that you live in a hilly area...get out the bike and start riding
    you have a set of dumbells?... so get them moving

    But... since you said that you gained 50lbs in a year what you MUST do is get your diet under control
    in the amt of cals you take in and the quality of the food you eat
  • MattyC0709

    Posts: 1199

    May 10, 2008 11:38 AM GMT
    I guess it's all a matter of dieting and cardio from the looks of your situation. You could go on a hike in the hilly area! icon_biggrin.gificon_lol.gificon_razz.gificon_wink.gif
  • CSPYNY

    Posts: 187

    May 11, 2008 2:36 AM GMT
    I don't drink a lot (I have to be the only 19 year old that doesn't) so that not too much of a problem haha.

    The bike and dumbbells are at home, so as soon as I get home for summer break (next week), I will start putting them to good use. I'll also start drinking at least 1/2 gallon of water a day like I used to.

    And cant walk in the hills as we have lose dogs that can, have and will attack you. Kinda ruins the fun icon_sad.gif

    I used to be able to run up 8 flights of stairs without getting out of breath ... not so much now.
  • Posted by a hidden member.
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    May 11, 2008 8:13 AM GMT
    CSPYNY saidI don't drink a lot (I have to be the only 19 year old that doesn't) so that not too much of a problem haha.

    The bike and dumbbells are at home, so as soon as I get home for summer break (next week), I will start putting them to good use. I'll also start drinking at least 1/2 gallon of water a day like I used to.

    And cant walk in the hills as we have lose dogs that can, have and will attack you. Kinda ruins the fun icon_sad.gif

    I used to be able to run up 8 flights of stairs without getting out of breath ... not so much now.


    there ya go again starting off positive and sinking to a negative icon_lol.gif we all do it its called setting ourselves up for teh failure that we know "must" happen. I suggest thats one of the things you also start to focus on.

    What can you do, how will ya do it and what will you do for yourslf when ya get there. Negativity and achievement are like Pamela Anderson and chastity, they just dont go!
  • CSPYNY

    Posts: 187

    May 11, 2008 8:28 PM GMT
    Well in that case, the bicycle isn't working .. but will be once I get home.

    My goal is to be able to make it up both hills. Last summer I could make it up the one hill ... barely. If I can make myself get up two hills I should be in shape.
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    May 11, 2008 11:06 PM GMT
    so break it down you have the task in hand.

    You can currently just about manage one hill, so aim to get quicker on that one hill set yourself a sensible time

    When you achieve that see how far you can make it up the next hill. Anything is a start and progression is the key. Set yourself visual markers and even when you feel you cant manage another peddle push hard as you can for another 30 seconds if it goes then great if it doesnt you tried.

    Next time round I guarantee you will go further.

    Treat your wightloss the same, 50lbs sounds a hell of alot. 2 1/2 lbs a week on the other hand is far more achievable figure to get your head round. Some weeks you wont lose any others yuo will lose more. By all means keep your eye on the bigger picture of 50 but dont let it become a millstone around your neck or an excuse to give up.