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I am new...need help

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Posted by: evasv1

First alittle about myself...i am 39yr old 6'1 205...about 3 months ago i decided i need to lose some weight and get in shape..i felt like i was 60!!! i weighed 235 and had a 46 in gut/waist.....i now have a 40in. waist and have lost about 30lbs. I Still have a ways to go before im happy.

I have no idea what i need to be doing in the gym. i currently go about twice a week and just do the machines, until i get wore out.
i dont do any cardio. and i dont eat alot.(which after reading in this forum, i hear is not good.) but i lost my weight from only eating one meal a day.

so to make along story short...what should i be doing in the gym?

I just need a routine that i can follow instead of going from station to station not knowing what to do.
I will never compete so thats not my goal, but i would like to be more muscular looking than what i am now.

thanks in advance!!


Posted by: Scotty the Body

Quote:
Originally posted by evasv1
and i dont eat alot.(which after reading in this forum, i hear is not good.) but i lost my weight from only eating one meal a day.
Sure, you'll loose weight but alot of it is going to be muscle due to the fact that its a better source of energy and the body will save the fat for last as a defence against not getting enough food.

so to make along story short...what should i be doing in the gym?
I just need a routine that i can follow instead of going from station to station not knowing what to do.
You might consider getting a PT or someone that has some knowledge about working out show you how to use the equipment, it may cost you a couple bucks but it is well worth it.
As far as routines, check out the diary section to see what others are doing, you can do a 2,3 or 4 day a work workout depending on your schedual.

I will never compete so thats not my goal, but i would like to be more muscular looking than what i am now.
I would say about 99% of us don't compeat and unless your willing to start using drugs at your age, I wouldn't worry about getting as big as Arnold, keeping in shape is a way of life and you need to commit to a better lifestyle.

thanks in advance!!



Posted by: Freeman

Scotty pretty much hit it on the head. Dude, eating once a day is BAD! It's been proven that eating only once or twice a day can actually make you gain weight. When you eat 3-5 smaller meals a day, you're less likely to pig out on the one meal. Eat until you're not hungry, not until you're about to puke (i used to have that problem.) ..also cardio would be a good idea for you. You can still gain muscle, but break it up into groups...legs one day, chest another day, etc. eat lots of protein. you won't get huge, but you'll notice some better definition and doing cardio will cut back some more fat as well. good luck!


Posted by: evasv1

Thanks for your help..i will try and see if there is a PT where i workout, it is a communtiy center, so im not sure what they have for staff..


Posted by: Freeman

Hey, when I was younger, my family and I were on vacation and we stopped in Murfreesboro for fireworks. Small world!


Posted by: bigss75

How the hell could you only one meal a day and not be chewing off your arm


Posted by: evasv1

Quote:
Originally posted by bigss75
How the hell could you only one meal a day and not be chewing off your arm
Did i mention that having only one good arm left makes it difficult for me to workout.......

Eating one meal wasnt that hard... i drank alot of water and coffee..plus ephedra was a big help


Posted by: Freeman

ewww ephedra...not on my list of things to consume.


Posted by: dvlmn666

evasva, that's the first thing you have to fix. I used to only eat once, maybe twice a day for a long long time. But since cleaning that up and eating 4-6 times a day, the weight and energy levels are alot higher and workouts are twice as good.

But I have to agree it's not that hard to only eat once a day, expecially if your busy at work. usually the hunger just goes away after a while. lol

so by you eating once a day, your probably lost alot of muscle as well as fat. So work on cleaning up your eating and get that muscle back.




Posted by: evasv1

i am going to try and start eating more during the day...i guees ill get some MRP bars for here at work. It will take some getting used to.
I used to eat breakfast, lunch, snacks, dinner, before i went to bed and just about anytime i could find something to eat...
I went from 185lbs in 1997 to 235 a few months ago..
So i figured if i ate less...i would lose weight faster.
i need to lose about 10 more punds so i will give it a try...thanks!!!


Posted by: J'Bo

Please read the section diet and nutrition a thread called best nutritional threads.

You need to get your diet in order before you even think about entering the gym. By eating only once a day you have probably set your metabolism at a standstill and so it will be difficult at first.

First step: read those articles (all of them) before you do anything to understand why you should eat those certain foods.

Second Step: stop weighing yourself, because weight has not correlation to what you look like. You will most likely gain weight when you start working out and eating better because you will gain your muscle back. Muscle weights more than fat.

Third step: take your measurements: neck(at adams apple), upper arm (flexed at largest part) forearms (flexed at largest part) waist (just below the belly button) hips (largest part on the butt) thighs (flexed around largest part) chest (about nipple level) and calfs (flexed around largest part)

Forth step: clean your cupboards and fridge of any sugary foods. Check condiments cause ketchup and bbq sauce are full of sugar.

Fifth step: start a journal (maybe in here under diaries) of what you eat every day with portions and time eaten (be as specific as you can be). Once you tell us what you eat now then we can fix up the diet for you.

Sixth step: then you can get a good trainer to show you around the gym.

Seventh: be consistent in your diet and training and you will be on your way to achieving your goals.

By the way i forgot what your first thing should be to do: Drink only water no pop or juices. You need to start drinking about 5 liters a day.

Have fun and be proud and excited about the new body you are going to have.


Posted by: evasv1

thanks j'bo, ill do just that.

Just my luck...i broke my thumb playing softball the other night, they are actually calling it a chip fracture...so i cant bend it either way.

i guess it will be lower body workouts for awhile.

i thank all of you for your comments..this really is a great forum.


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I am new...need help


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