loosing weight

phil · 09-15-2006, 01:58 PM

hello
basically i am 6'2 and i weight 13 stone and 12 pounds.
i feel i am overweight (around belly and chest area) and therefore am looking to look about a stone (or the 12 pounds) but i also want to be built.
would it b easier to loose weight and then build muscle or build the muscle and then loose weight.
i do feel i want my belly to b flat (when i sit down its a little podgy) so i feel as if i should loose the weight first
i eat well... loads of frut and veg but do have the occasional takeaway (once or every other weak) and eat atleast a chicken breast a day.
i have just bought a big tub of whey protien but not sure how much to drink and how often...
i go to the gym 3 times a week (burn 500kcals cardio) and do weights(i have another post about my current regieme which seems to be taken well) but i am thinking of including an addititonal 2 days of just cadio (burning 500 - 600 kcals) and abs/lat work. (sound 2 much?)
my main question is about the weight issue but i thought i should give you all the facts so a balanced judgement could be made
thank you for your time and am looking forward to recieving your knowledge
chears
phil
p.s sorry about spelling!

**IainDaniel** · 09-15-2006, 02:01 PM

Sounds like your diet is the culprit.

**Gazhole** · 09-15-2006, 02:45 PM

Yeah id go with diet also. Check out the nutrition forum for tips on that. If youre new to weight training, for a breif magical time its possible to lose fat and gain muscle at the same time.

My advice would be to learn how to sort out your diet and do it, then put together a full body program, 3 days a week or something. Thats not a bad place to start.

Malley · 09-16-2006, 05:12 AM

Diet:
6 small meals a day

Each meal about 300-350 calories
Filled with good fats, clean carbs, and good proteins.

Good sources of protein:
Chicken breast
Egg Whites
Lean Beef
Tuna
Fish (not only good protein, but good fat)
Skim milk
Fat Free Cottage Cheese

Good Carbs:
Brown Rice
Oats
Yams
Any veggies, minus corn
Leaving some out, but I am getting tired

Fats:
Fish
Nuts
Olive oil
Fish oil
Natural peanut butter

Try to keep your high carbs early in the day and taper off as the day goes along if you are looking to lose BF. A good fat source is good before bed, with a good protein source.

Try drinking a gallon of water a day along with a multi-vitamin.

Protein-you are looking to get about your bodyweight for each gram of protein. Meaning gram of protein/per lb. of bodyweight. If you weigh 200lbs you need 200 grams of protein.

Good luck

09-15-2006, 01:58 PM	#1
phil Registered User Join Date: May 2004 Location: uk london Posts: 7	loosing weight hello basically i am 6'2 and i weight 13 stone and 12 pounds. i feel i am overweight (around belly and chest area) and therefore am looking to look about a stone (or the 12 pounds) but i also want to be built. would it b easier to loose weight and then build muscle or build the muscle and then loose weight. i do feel i want my belly to b flat (when i sit down its a little podgy) so i feel as if i should loose the weight first i eat well... loads of frut and veg but do have the occasional takeaway (once or every other weak) and eat atleast a chicken breast a day. i have just bought a big tub of whey protien but not sure how much to drink and how often... i go to the gym 3 times a week (burn 500kcals cardio) and do weights(i have another post about my current regieme which seems to be taken well) but i am thinking of including an addititonal 2 days of just cadio (burning 500 - 600 kcals) and abs/lat work. (sound 2 much?) my main question is about the weight issue but i thought i should give you all the facts so a balanced judgement could be made thank you for your time and am looking forward to recieving your knowledge chears phil p.s sorry about spelling!

09-15-2006, 02:01 PM	#2
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,942	Sounds like your diet is the culprit.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

09-15-2006, 02:45 PM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 6,533 Photos: 18	Yeah id go with diet also. Check out the nutrition forum for tips on that. If youre new to weight training, for a breif magical time its possible to lose fat and gain muscle at the same time. My advice would be to learn how to sort out your diet and do it, then put together a full body program, 3 days a week or something. Thats not a bad place to start.
	http://sdatrainingprograms.blogspot.com - Updated 02/12/08 "Do i not like that? No, i do not not like that, i LIKE that!"

09-16-2006, 05:12 AM	#4
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	Diet: 6 small meals a day Each meal about 300-350 calories Filled with good fats, clean carbs, and good proteins. Good sources of protein: Chicken breast Egg Whites Lean Beef Tuna Fish (not only good protein, but good fat) Skim milk Fat Free Cottage Cheese Good Carbs: Brown Rice Oats Yams Any veggies, minus corn Leaving some out, but I am getting tired Fats: Fish Nuts Olive oil Fish oil Natural peanut butter Try to keep your high carbs early in the day and taper off as the day goes along if you are looking to lose BF. A good fat source is good before bed, with a good protein source. Try drinking a gallon of water a day along with a multi-vitamin. Protein-you are looking to get about your bodyweight for each gram of protein. Meaning gram of protein/per lb. of bodyweight. If you weigh 200lbs you need 200 grams of protein. Good luck
	www.crossfit.com

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