STARTER HELP!!

[Boss Man]

Yes, there's no problems with that. You could have brown bread, rye bread, bread with seeds in it, pumpernickle bread, wheat bread, 5 grain or any other similar ones I've not mentioned.

[garethlello1979]

Just a thought would baked beans on brown bread be an acceptable breakfast?

[Boss Man]

Yes. Just remember to heat them up first, or they'll taste a bit yucky

[garethlello1979]

Cool diet and exercise for the next 4-8 weeks are as follows:

Breakfast - Beans on toast

Snack - Banana, cheese string

Lunch - Cousc cous, chicken, beetroot, sweetcorn salad and low fat greek yoghurt

Snack - Small portion nust or seeds

Evening Meal - Pork, noodles, stir fry veg/baked potatoe with cheese and beans/ mince with mushroom, tomatoe, chilli or garlic, bamati rice, low fat sauce

Post work out snack on gym days malt loaf

Im hoping this should be enough calroies for what i need

Workout:

Warm up 10 mins cross trainer

Seated leg press
Seated Row
Chest press
Shoulder press
Tripcep dip
Bicep curls
Planks
TRX Strap Squat
Weights done high weight low reps with 60 sec rest between sets to make it a shorter more intense workout.

Cross Trainer - Interval training to finish

When i was average weight i lost inches and maintained a healthy weight of 154lb this time im hoping sticking to the above for the first 8 weeks i should lose 2lb a week and really kick start me for the summer.

Im still googling HIIT for routines and TRX exercise so after the initial 8 weeks i can refresh routine and vary things up.

[garethlello1979]

I am also supplementing with CLA and Garcinia Cambogia so hopefully i can show good returns off the first 4 weeks and beign strict with this.

[Boss Man]

What made you use the Garcinia Cambogia, as ironically I posted a scathing critique of this stuff in the last 48 hours, in response to someone elses query and the website about it they listed.

I also banned a person I suspected was intending to promote it.

It's like all of a sudden this site is becoming a mecca for all things Garcinia Cambogia

[garethlello1979]

Oh really I didn't know that I tried it as I had heard hood things about it and sounded like it could compliment the cla for the first month.

[garethlello1979]

Aside from that lol

Hows the diet and routine look for a beginner for the first 8 weeks.

Im also for the first 4 weeks onmy non workout days getting the abroller out and the push up bars as a kickstart.

[Boss Man]

The diet seems pretty good.

I'd heed caution on the ab roller though, as those have been known to cause back and shoulder issues, to people who don't necessarily have enough core strength, so if you're concerned then consider waiting until you're chugging a bit more weight, before embarking on using it.

[garethlello1979]

Shouldn't that be chugging less weight lol.
I'm only taking weight stomach and waist measurements every 4 weeks so it will be a couple of weeks before I update and either be very happy or depressed by the results lol

[garethlello1979]

Well 2 weeks in and i know there wont be any massive changes as body is adopting to the new regime.

arms already are starting to look and feel better and i can definitely feel chest responding.

I know the stomach os going to be the last place that it goes but jeans/trousers arent feeling any looser yet so hopefully things will kick in a bit more in the next 2 weeks leading up to first month stats.

Fingers crossed!!

[garethlello1979]

Just wanted some advice on a niggle/possible injury.

I have noticed that on left arm just below the bend of the inner arm it feels very stiff/sore It doesnt hurt and the best way to describe it is feeling like a strained muscle that hasnt been stretched properly (even though it has)

With something like this is it an injury or an strain and should i stop working out for a few days or just have a couple of days and strap it up and put some ibuprofen gel on it. Im trying to straighten the arms every so often and stretch it to try and ease things up.

Its probably a newbie thing i know lol!

[Boss Man]

When you say just below the bend of the inner arm, do you mean at the base of the bicep or the top of the forearm.

[garethlello1979]

The very top of the forearm

[Boss Man]

You could try using an ibuprofen or ketoprofen gel to see if that helps and assuming it's not hindering your range of motion on any exercises then consider doing any arm exercises with around 25%-50% less weight for a week and see how that works out, as you don't sound in a serious situation, as you say you're not in pain and therefore I would presume the area does not look a horrid purpley red, so if that is the case I would consider the possibility that you have not torn any muscles like anconeus, brachioradialis or extensor or flexor muscles.

If the NSAID gel and reduced weight protocol fails to yield a solution after a week, then it might be as well to consult a medical professional and see if it's not something else.