Best Plan?

[jgrace]

Hi there,

I need help. Have already tried looking and and can't really see a definitive answer .I'm 20 years old and have a full time desk job,now I've always been a big guy, I'm 6ft 4 and about 109kg and very little muscle,now there is conflicting arguments on how I should achieve my goal,eventually I want to get fit and actually look fit, not massivley muscelly or have massive arms,,but I do want to look the part if that makes sense,but I don't even know what a reasonable weight to aim for is! And then where to go after that, the gym is available any day of the week but does anyone have any ideas on how I achieve my goal? Any helps appreciated thanks!

[Boss Man]

You're currently around 230lbs, so I'd aim for around 165-170lbs as a sensible target and reassess from there.

You would be good for a total body workout in the gym, 3 days a week with 2 days of Cardio pitched in. You'll need to go light initially to adjust to the biomechanics of weightlifting.

This is the sort of routine setup you might get given.

Squats, 2 sets, 8-10 reps

Lunges 2 sets, 8-10 reps

Deadlifts 2 sets, 8-10 reps

Bent over Rows 2 sets, 8-10 reps

Bench Press 2 sets, 8-10 reps

Dumbell Shrugs 2 sets, 8-10 reps

Planks 30 seconds

However it's up to any invidiual to decide what's best.

You might use the smallest dumbells and barbells for small muscles and the next ones up for big ones.

For machine based stuff. 2 plates for two handed and two legged stuff, 1 plate for 1 handed and 1 legged stuff, depending on what is prescribed.

Cardio could be a low level interval for around 30 minutes, like level 1 or 2.

This is how the weekly schedule might look.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off

This would allow you to get good rest, without having 5 days straight and then 2 days off possibly eating into progress.

As for the rest of the process, it's mostly down to diet, so what do you eat and what times do you eat?

[jgrace]

hey thanks for the quick response -

Im not going to lie to you - my diet is rubbish - i eat all the wrong sorts of food as wacky hours due to work as i do constant 2 - 10 shifts so dinner time is put off - results in snacking a lot - which ain't too good - what would you recommend for the diet side of things.

also you said a low level cardio exercise like level 1 or 2 - what is it excactly that you mean by that,

any help would be great thanks again for the response

[Boss Man]

I did actually mention the Cardio type in my post. I was referring to interval cardio, which most exercise bikes and treadmills have a seffing for .

This is a meal plan I sometimes post for people. It can be amended a bit to suit your needs, but it keeps things simple.

Breakfast

Option 1.

Bowl of Whole-grain Cereal + 1 rasher grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)

Option 2.

Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrot.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with Peas + mashed Potato.

Option 2.

Chicken and Mushroom with Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You should be aiming for around 2,500 calories as a good ballpark intake and possibly increase by around 10-20% later on in the process.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.