Titty Titty Gang Bang

[VeryBigEd]

So I'm just starting out with this whole thing. I'm moving to London next week. A new life, a new job, a new start and with it a brand new plan. Now, I have been through this in the past, I stick to it for a few weeks and then it just sort of fizzles out and I go back to my terrible eating habits. I don't want this to happen again!

I am convinced that if I go to the supermarket with the right shopping list then I can transform my diet into one that is currently junk, junk and more junk into one that is balanced and very healthy.

To introduce myself, I am a 21 year old who wants to bulk up a bit and shed the excess fat. I am approximately 5 ft 10 and weigh approximately 12 stone. I've read that these are obviously conflicting goals and are therefore difficult (if not impossible) to achieve at once. Therefore I am going to try to do one and then the other. But what should I do first?

Okay, so this is me now:

I do not like the way I look and want to transform my body (very long-term, I understand) into something like this:

Love him or hate him, that physique I feel is something that I can attain with a lot of hard work, commitment and dedication. I feel that where I have gone wrong in the past is due to the fact that I have viewed my gym/diet change as something that has a specific time-frame (i.e. "I'll do this for X weeks") rather than as a lifestyle change in itself. It is this mindset that lets me down. I seem to think that I cannot live without cola, chips and fast food and that is TOTALLY WRONG. I can live without it and it will become easier as time goes on.

So what I am basically asking for is advice on how I can go about this adventure. For instance, if you had a body like mine - and i'm sure most of you are glad you don't - then what steps would you take? What diet would you suggest?

I know the answer may well be that 'it depends on the individual and what they want' so I will tell you now. My gut (and that may not be the best turn of phrase right now) instinct tells me that I feel fat and want to get my BF% down to about 10%. When I checked on special scales a few months ago it was at 20%. I don't know how accurate they were but nonetheless.

Alas, you guys undoubtedly know more than me about this sort of stuff so I urge you to offer me some of your wisdom and encouragement to set me on my way. Thanks! :run:

 

[Rebecca D]

The first step is making the commitment, so you're already on your way. Next is to commit to eating healthy. You don't go on a diet, you change how you eat. Avoid eating out as much as you can. Make a list for the grocery store and stick to it. Plan as many of your meals as possible. And finally, DON'T bring junk food into the house. If it is not there you can't eat it.

Make how you eat a habit, not a fad. And if you "fall off the wagon" don't beat yourself up about....just go back to eating right.

Rebecca D

 

[shibs]

So I'm just starting out with this whole thing. I'm moving to London next week. A new life, a new job, a new start and with it a brand new plan. Now, I have been through this in the past, I stick to it for a few weeks and then it just sort of fizzles out and I go back to my terrible eating habits. I don't want this to happen again!

I am convinced that if I go to the supermarket with the right shopping list then I can transform my diet into one that is currently junk, junk and more junk into one that is balanced and very healthy.

To introduce myself, I am a 21 year old who wants to bulk up a bit and shed the excess fat. I am approximately 5 ft 10 and weigh approximately 12 stone. I've read that these are obviously conflicting goals and are therefore difficult (if not impossible) to achieve at once. Therefore I am going to try to do one and then the other. But what should I do first?

Okay, so this is me now:

http://img515.imageshack.us/img515/6760/bodystraighttensed.jpg
http://img222.imageshack.us/img222/9477/body45tensed.jpg
http://img196.imageshack.us/img196/4209/body45untensed.jpg
http://img401.imageshack.us/img401/2180/bodystraightuntensed.jpg

I do not like the way I look and want to transform my body (very long-term, I understand) into something like this:

http://www.goalvideoz.com/images/players/11933Cristiano_Ronaldo.jpg

Love him or hate him, that physique I feel is something that I can attain with a lot of hard work, commitment and dedication. I feel that where I have gone wrong in the past is due to the fact that I have viewed my gym/diet change as something that has a specific time-frame (i.e. "I'll do this for X weeks") rather than as a lifestyle change in itself. It is this mindset that lets me down. I seem to think that I cannot live without cola, chips and fast food and that is TOTALLY WRONG. I can live without it and it will become easier as time goes on.

So what I am basically asking for is advice on how I can go about this adventure. For instance, if you had a body like mine - and i'm sure most of you are glad you don't - then what steps would you take? What diet would you suggest?

I know the answer may well be that 'it depends on the individual and what they want' so I will tell you now. My gut (and that may not be the best turn of phrase right now) instinct tells me that I feel fat and want to get my BF% down to about 10%. When I checked on special scales a few months ago it was at 20%. I don't know how accurate they were but nonetheless.

Alas, you guys undoubtedly know more than me about this sort of stuff so I urge you to offer me some of your wisdom and encouragement to set me on my way. Thanks! :run:

First off, welcome to EF

If you realize that this is going to take a huge lifestyle change, ie cutting out the shit in your diet and replacing with whole foods & getting on a solid training regiment then you're gonna go far. That imo is a totally achievable goal. You're not really fat, you just don't have much muscle definition.

I would start stocking up on the lean meats and whole carbs, such as skinless chicken breast, steak, tuna, potatoes, brown rice, oats, etc. There are a ton of choices. Also don't forget the veggies. I hardly ever eat junk anymore, it's just so less fulfilling than eating a good solid meal ya know. Here's another tip though, don't go to the grocery store hungry as it will be far more tempting to buy junk. You should really read up on the diet section in the forums. Look into some good whey protein, go to needtobuildmuscle.net for that.

Also read up on the stickys about weight training programs in this forum, those should help you develop a routine. Then post it up here for all of us to critique and make good umm... not really sure what else.. good fuckin job for deciding to change your life. If you can really commit, you will be able to achieve far better bodies than that skinny ass soccer player. hehe

 

[stevesmi]

you are a very scrawny guy. what you need to do is turn your body anabolic. two ways of doing that short of AAS is FOOD and LIFTING.

 

[moya]

...i wish i could have ronaldo's football skills...
...but you can achieve that body or better in less than a year i would say... read the 'training vault' sticky up top, and check out the diet forum... if you focus on all of this you will succeed...

 

[VeryBigEd]

Okay, so having looked around at certain information I've decided to try a beginner's routine I found on another forum. This is as follows:

7 exercises, 3 times a week on non-consecutive days (probably Monday, Wednesday, Friday).

Squats
Bench Press
Bent-Over Row
Overhead Barbell Press
Stiff-Legged Deadlift
Barbell Curls
Calf Raises

It will be a 5 week cycle. This will involve an increase of one rep each week for each exercise. So I will begin on 4 x 8, then move to 4 x 9 on week 2, then 4 x 10 on week three and so on until I am able to do 4 x 12.

After this, I will begin another cycle and add 10% onto the weight. If I am unable to do this for certain exercises then I will repeat the cycle with the same weight.

Furthermore, I will incorporate two 'warm-up' sets into the routine. The first will be 1/4 of the weight and the second will be 1/2 of the weight. After these sets are completed, I will do the remaining 2 sets with the full weight.

The first workout of the week will be high intensity, the second workout will be medium intensity and the third workout will be light intensity. For instance, the first workout will involve the full weight, the second will involve 90% of the weight and the third will involve 80% of the weight.

How does that sound?

 

[zedhed]

Dump the bbl curls. Instead do more on the rows. The curls are just wasting your energy and time. Also instead of SLDL do standard DL. You might want to add Chins and Dips...BUT not a necessity. If you add them, alternate them through your workouts. In other words dont try to do it all in one workout. Set it up as A day and B day and workout 3x/week.
As far as warm up sets goes, do what you need to feel warmed up. Dont put a limit on it. May be more then what you state above or may be less. You will see what I am saying as you get into it.
Good luck and keep us informed bro.