View Full Version : Just Starting Out... Help!
06-25-2003, 12:58 PM
Hey guys! Whats up? Well, I have decided to finally completely commit myself to working out and getting my body where I want it. I have joined the gym before, but never been completely serious. I play sports, so I am athletic, but I have just let myself go. I am 17 years old, about 5'10-5'11 and weigh about 170. Im not FAT, but I do have a gut and extra fat on my body I REALLY want to get rid of. I have decided to start with the WBB Routine 1, and am now trying to figure out what type of diet to be on. Please help me out! What do I need to do to lose weight and start building muscle. I am completely clueless so please help me out!!!
06-25-2003, 02:43 PM
your first step is to figure out whether or not you want to lose weight first... or screw the extra little fat and put on some muscle (which in turn may add a tad more fat depending on your diet choices)
06-25-2003, 02:51 PM
Im thinking Id rather lose weight first...
06-25-2003, 03:11 PM
its all over the forum, but i will give you a brief overview as to what to do..
1. Eat frequently, 6+ smaller meals per day. Eat clean (no junk).
2. Eat 1g of protein per pound of body weight.
3. Stack up on EFAs (fish oil, flax, olive)
4. Start counting calories, fitday.com provides this for free. You need to find out how many calories you need and slowly decrease calorie intake week by week. Don't drop your calories to much to early or you will lose that athletic build of yours.
5. Do some HIIT training! Sprints are a great way to burn that fat.
06-25-2003, 04:42 PM
Here is some info I posted in a previous thread that might be of some help:)
Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight and try and get some protein in at each meal
2) 25-30% of daily calories should come from fat (Essential fatty
acids making up most of this total)
3) Fill in the rest of daily calories with low glycemic index carbs, except postworkout which would ideally include high glycemic index carbs along with a quick digesting protein (whey protein).
4) Drink plenty of water throughout the day, and one gallon would be good starting point.
Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.
protein sources: eggs, chicken, lean beef, dairy, fish
low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables
fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, hemp oil, olive oil
To find out how many cals you should be eating each day I would slowly decrease cals in small increments until you are losing the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 3000 cals and maintaining your weight then you would need to decrease cals by a small amount (about 200-300). That would put you at 2700 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have lost. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.
As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net
There is a lot of information in previous threads as well. Run some searches and you will find a lot of answers to your questions.
06-26-2003, 08:25 AM
Thanks. Anyone else?
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