New to the gym... please help...

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    Apr 16, 2007 10:56 PM GMT
    Ok guys, I just started working out.... I do so every night before I got to bed. I'm 6' 4" 270 lbs, and a slight bit overweight, but, more on the average side. I wanna build pounds of lean strong muscle, and lose the extra fat without a serious diet.. would you all suggest a dietary supplement? IDK, more fiber? I just need help... I wanna be the hott gut that everyone stares at all the time for my muscles.
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    Apr 17, 2007 12:32 AM GMT
    I commend you for wanting to what I hope is a change in lifestyle. This is a serious commitment that takes dedication and patience.
    I think looking good should be ancillary to your main gain which should be to live a better life through consistency in a proper diet and regular resistance training. To that end, I will tell you that you will not get to your goal with any supplementation unless your diet is modified. From your post, it looks like that is your main issue. Before you can begin to build serious muscle, you must fix what you have to be able to move on. It is a very difficult task to lose body fat and gain muscle and what you end up with is half assing both and not accomplishing what you are looking for. Break up your goals- modify your diet, add cardio to your regimen, and lose body fat. I would seriously recommend getting your body fat taken either with calipers by an experienced trainer or in a water tank(if that is available to you). Once you have some bodyfat(the mirror will be your friend) begin to add resistance training. How you split your body(workout wise) will be determined by how many days you can be in the gym. You will need to make sacrifices - remember what your end result is to be. This is a long term investment in time.
    I apologize if I am coming across as hard or shrewd, but I have seen to many clients in the past want the easy way out and then be disappointed when they don't get the results they are looking for. Consistency is always the key , especially when it comes to you diet. How about some more information on yourself? What does you current diet looks like? Do you currently incorporate cardio in your daily life? Are there any pre-existing conditions that may be an obstacle in beginning this journey? Lots of questions I know, but need more info so the members here can provide some direction on where you to go.
    Thanks, Ric
  • GQjock

    Posts: 11648

    Apr 17, 2007 1:01 AM GMT
    Okay...first of all bravo on your wanting something more healthy for yourself
    ...but I think you wanna be the hot "guy" everybody stares at instead of the hot gut... right? :)
    Forget the fiber...I don't know where you got that from but a sensible diet for feeding muscle growth and limiting fat is
    ...low fat..of course
    and that means NO fried foods
    no fast foods
    limited alcohol
    high protein ... that means lots of chicken
    tuna and "lean" red meats
    Then find yourself a good whole body work out routine and stick to it for at least 6 weeks 3-4 times a week
    and then 2 other days
    do 45 mins to an hour of cardio
    see where that gets ya
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    Apr 17, 2007 5:11 AM GMT
    Walk, then, walk some more.
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    Jun 21, 2007 7:55 PM GMT
    Just like Ric said, take it one step at a time. Many people jump in head first changing everything at once, which is akin to say quitting smoking cold turkey. Usually doesn't work.

    Also, depending on what your fitness goals are, you have to do your share of research and trial and error. Everybody's body is different and will react to stimulus in different ways. What may work for one person may not work for you, and vice versa.
  • MikemikeMike

    Posts: 6932

    Jun 22, 2007 6:03 AM GMT
    Latin - GQ well said well written!
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    Jun 25, 2007 3:37 AM GMT

    I too agree with GQ's response! Cardio is important to losing the fat that you are carrying around with you. You might try waking up at 5am and doing your cardio then.

    You need to stick to a diet (GQ's diet suggestions). If you eat a well (again, GQ's diet suggestions) - you'll get the fiber you need.

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    Jun 26, 2007 6:11 AM GMT
    Get the basics right training is 80% food 20% gym the folowing may help you as you need to learn about what you are trying to achieve or you will end up losing motivation as you fail to achieve either goal.

    New to training????

    The initial thoughts are to get the exercise plan drawn up and hit the gym and gain maximum results from your plan whether it be to burn calories and lose weight, build muscle or just improve your overall fitness.

    But this is just one part of the story and also not the most important part. The primary decision is your goal.

    Step 1 What is your goal? It's very hard to achieve the exact balance to build muscle and lose weight simultaneously you are often asking or employing methods that are counterproductive to each other and the goal.

    Have a plan/a target; its easy to adjust this as you go along but without one how can you measure your achievements? But you are what you eat.

    Step 2 Know your diet

    Does your calorific intake match your goals? How do I work this out? There are lots of links on this website that will help you identify what your basal metabolic rate is and what you need to eat to achieve your goals. There are many different ways to skin a cat so you need to find the method that best suits your lifestyle.

    In its simplest form: if calories in are less than calories out then you will lose weight and vice versa but there are many variables and margins for error.

    That's where tools/resources like come in. They not only help you to log, plan and identify your calorific intake they help you with identifying macro nutrient split macros: (carbohydrates, protein and fats) and even micro nutrient split (iron, zinc, potassium etc)

    Step 3 Does your routine match your goals and is your calorific intake sufficient to achieve your objective? Are you getting enough macros to suit your goals? If you are then supplementation is not needed. Many resources make you believe it's a pre-requisite to training. Its not, they are as they say to supplement shortfalls or as an alternative to food or efficiency ie if when bulking in heavy excess its often hard to consume the value of calories in the form of foodstuffs.

    Step 4 Water water everywhere. Hydration is of paramount importance. Fact your body cant metabolize fat without it. Fact muscle is made up of 70% water. So know your water intake is sufficient to maintain hydration or even superhyrdated to achieve weight loss (the latter being if you prescribe to Dr Darden's principles

    Common resources would state that 2litres per day is basic hydration but it depends on the individuals size etc. Basic "rule of thumb" for water requirements has long been -- weight in pound / 2 = oz. of water / day. Daily fluid requirements will vary with environmental conditions, clothing and exercise intensity and duration. Typical water losses during exercise : 1 hour of weight training = 8 oz; 45 minutes of swimming = 10 oz, a softball game = 16 oz; 5 mile run = 24 oz, 45 minutes of full court basketball = 24 oz; bicycling for 1 hour = 33 oz. and a marathon = 116 oz.

    And finally creatine: love it or hate it every one has their views and interpretations of the facts. Do your research and formulate your own opinion. But all the evidence and advice is the same for one group: "if you are an adolescent you should not consider creatine"

    Most importantly......... It's Evolution not Revolution make sure you revisit this often when you have achieved or are nearing your goals

    If you want a plan and a diet to achieve either a bulk or weight loss hit me up but be warned food/diet is the primary driver in both and if you dont follow it then alas you wont get that hot body yuo are after.

    Yikes hope that doesnt read as negative just saving ya time and pain :-)
  • Posted by a hidden member.
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    Sep 26, 2007 4:43 AM GMT
    wow, I am new here and very impressed that so many people seemed to want to help others achieving their fitness goals. Great job all.
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    Apr 27, 2008 9:45 PM GMT
    Gaymedes saidwow, I am new here and very impressed that so many people seemed to want to help others achieving their fitness goals. Great job all.

    Yeah; I've been surprised at how welcoming everyone is.
  • Posted by a hidden member.
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    Apr 27, 2008 9:54 PM GMT
    Well this is a fitness site primarily, not a hook up site disguised as a fitness site. A lot of people on here, such as myself, have made huge changes in their bodies and are more than happy to share what we know with others who want to make the same changes. We know how hard it can be!!!