Newbie, need some advice please

[SmallChris]

Hi all,

Stumbled across this website and after reading posts have decided this is a good place to find some decent advice.

Here is where I'm at -

I am 35, 6'1" and 93kg. I started gym 2 years for the first time and instantly found what was missing in my life. 10 months into training (inclined dumbel press) the bench collapsed on me and I tore muscles in my bicep and was out of gym for 10 months.

I have now been back for going on 2 weeks. This is where I need advice please.

I have developed a pot belly and even though I have been doing some serious cardio over the last 4 months, just can't lose it. I am also struggling to lift half the weight I used to as my bicep keeps feeling like its going to pull to pieces again.

What can I do for the pot belly ( not that bad I guess but no 6pack anymore)?

What can I do to get strength back into my bicep so I can start pushing again?

Any info will be greatly appreciated.

 

[oxymoron]

Good that ur doing cardio although its all for not if u don't eat properly. So we need to look at that. Also u should be doing some form of weights to maintain the muscle u've got, even light stuff if u can. Its inevitable that ull loose some during lots of cardio and dieting so u need to minimize that. Loosing muscle sucks b/c its what is helping u loose fat.

U need to determine ur maintenance calories. There's some links in my signature that will help u calf this. For u the number is gonna be somewhere around 2500 to 3000 cals dependent on how active u are. Now u'll want to back off about 500 calories from ur maintenance cals to get what ur target is for fat loss.

I base my diet on mainly protein, moderate carbs and low fats. Reduce sugar as much as u can, that includes breads, milk, etc. (read the labels). Also avoid starchy carbs like potatoes. They're great for energy but will make it difficult to loss fat quickly, that goes for rice too. Along with lean meats (chicken, fish, ground turkey, leeean beef) u'll need to start eating green veggies for most meals. Lots and lots of fuckin veggies.

If u get ur calories in check and dial in the right foods then combine that with cardio and weights u'll start shedding fat.


Sent using the elitefitness app.

 

[monstertruck82]

Good that ur doing cardio although its all for not if u don't eat properly. So we need to look at that. Also u should be doing some form of weights to maintain the muscle u've got, even light stuff if u can. Its inevitable that ull loose some during lots of cardio and dieting so u need to minimize that. Loosing muscle sucks b/c its what is helping u loose fat.

U need to determine ur maintenance calories. There's some links in my signature that will help u calf this. For u the number is gonna be somewhere around 2500 to 3000 cals dependent on how active u are. Now u'll want to back off about 500 calories from ur maintenance cals to get what ur target is for fat loss.

I base my diet on mainly protein, moderate carbs and low fats. Reduce sugar as much as u can, that includes breads, milk, etc. (read the labels). Also avoid starchy carbs like potatoes. They're great for energy but will make it difficult to loss fat quickly, that goes for rice too. Along with lean meats (chicken, fish, ground turkey, leeean beef) u'll need to start eating green veggies for most meals. Lots and lots of fuckin veggies.

If u get ur calories in check and dial in the right foods then combine that with cardio and weights u'll start shedding fat.


Sent using the elitefitness app.

no breads rice or potatoes????what about sweet potatoes?
do u only get your carbs from vegetables?
I was thinking about intermediate fasting and was gonna make it easy with eating breads lol

 

[oxymoron]

Sweet potatoes are fine. I just keep them in moderation and time them right with workouts. I did an 8 wk super strict diet and nothing was happening or not very quick then I dropped breads, pasta, rice and potatoes and wham I started dropping fat like 3 lbs a wk. I was doing lots of cardio and weights too tho. Yeah mainly meat and veggies. Carbs sneak in their but I kept them between 100 - 50 grams/day.


Sent using the elitefitness app.

 

[SmallChris]

@ Oxy - thanks for the input

 

[monstertruck82]

Sweet potatoes are fine. I just keep them in moderation and time them right with workouts. I did an 8 wk super strict diet and nothing was happening or not very quick then I dropped breads, pasta, rice and potatoes and wham I started dropping fat like 3 lbs a wk. I was doing lots of cardio and weights too tho. Yeah mainly meat and veggies. Carbs sneak in their but I kept them between 100 - 50 grams/day.


Sent using the elitefitness app.

meat?
I thought I was not suppose to eat meat and only ate it when I didnt have time for the traditional 6 meal a day so I would just eat 2 meals in one set with ground beef instead of chicken lol
am gonna start IF tomorrow and will definitely do what u said with cutting out breads etc
do u have any good recipes for vegetables?
and thanx for the good info BTW

 

[SmallChris]

Any ideas on getting my bicep strong again? Left arm wants to push, right arm can't do a quarter of the weight.

 

[raze]

I guess you need to go slow man. Bicep work with dumbbells with a light weight and keep slowly working up the weights being careful not to over do it and cause an injury.