please be gentle lol

[chopper123]

hello again all
i have now joined the local gym by me
as i thought i wasnt getting the most out of working out from home
also just started taking
body fortress whey protein drink
about 30 mins before work out and straight after work out 1 scoop each with half pint of water
any 1 else tryed or using this ?
will it help in building muscle

[chopper123]

right had stats done at the gym today
so here goes
height 177cms
weight 98.5 kg about 15.5 stone
blood pressure 140/89
resting heart rate 70 bpm
body fat 23.9 %
fat mass 23.5 kg
bmi 31.4
next stat reading will be in december he said

this dosnt meen a thing to me at the mo
could you helpfull lot explain whats what please and what i need to work on
thanks

[chopper123]

ive cleaned diet up hell of alot the last 2 months
i would like to loose some fat as is big lol
but still want to do the 3 day a week full body workout
im hopeing that with the new diet and lots of protein i will be able to do it
ive give self 6 or 7 months to start looking better
is this a realistic goal to set or am i aiming for to much
you have seen before picks i take it

[swanso5]

this dosnt meen a thing to me at the mo

height 177cms - this is hot tall you are - funny shit right there
weight 98.5 kg about 15.5 stone - wait for it...this is how heavy your are (as i stitch up sides)
blood pressure 140/89...120 over 80 is the norm, you're a little high so improve your diet and above all manage your stress a lot better (mentally and phycially)...when the body is stressed it releases a hormone called cortisol which stores fat and burns muscle..not great hey
resting heart rate 70 bpm...the higher this is the harder your body is working just to sustain itself..this could and should be lower and can eb done so through exercise (not neccsearily cardio though) and getting your wt down...the less wt you have to move the less effort it takes
body fat 23.9 %...too high i think...you should be aiming for teens somewhere...the table says your alright but i don't buy it...i'm probaby mid teens and not over the moon about it...255 might not sound so bad but what if i took 25% of your paycheck?? sounds a lot now doesn"t it?
fat mass 23.5 kg...decrease this
bmi 31.4..never worry about this

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;


this dosnt meen a thing to me at the mo
could you helpfull lot explain whats what please and what i need to work on
thanks

[Boss Man]

As stated your BP is a little high.

To clairify.

89 the Diastolic, (when Heart rests), is below the 90 mark which is just within a healthy range.

140 the Systolic, (when Heart pumps), is just on the unhealthy mark, but you do have to realise it goes up and down daily, due to things that might affect blood thickness, flow and Blood cell quantity, positively or negatively, like Fat deposits, stress, Arginine induced Nitric Oxide and supplemental NO, Vit K1, Arterial Plaque levels, Copper, Caffeine, Iron etc etc.

Your BP could at a rough guess, go around 2-3 points above and below the 140/89 level, during the day, which would mean you could slip into a just healthy range, but you really need to make this more acceptable, so when you peak for the day, you are still way below the a 140 and / or 90 figure.

[chopper123]

thanks
cholesterol is-- well was at 7 im on tablets now to help bring it down
last time i had blood test the tablets have taken it down to 4.4
so im hoping with a healthy diet and excersize will lower it a bit more

also i have an inflamed liver mght be a bit of fatty liver they say due to the cholesterol

could this play a part in having hi blood pressure or not

[Boss Man]

It might do, if some ended up in the Bloodstream.

Yes, you could help to reduce Cholesterol, by increasing levels of things like Oils, Seeds, Nuts, Peanuts, Soy and Soy Products, Flax, Fish, Omega Eggs and Avocado.

Just remember that as Alpha Linolenic Acid, (Omega 3), in plant matter, converts in part to EPA and DHA, you don't need to go bazurk on Fish, as Fish does contain Mercury, and potentially other things like Cadmium and Lead.

[chopper123]

ok thanks every 1 a really big help

[chopper123]

1 other thing
i work out 3 days a week at the moment
and do 3 sets of 10 on most thing s or 3 x12

am i best sticking to that

or should i up the weight and do say 5 sets of 5 with a heavy weight

[swanso5]

alternate 5 x 5 and 3 x 10 days

[chopper123]

thanks
will give it a go tommorow as heavy as i can go to lift it 5 times x5

ive noticed in the gym some of the lads there doing about 8 x 5 heavy reps on most machines
surely thats over working the muscle or not

[swanso5]

yes and no...depends on their food, rest, recovery and programming fluctuations

[chopper123]

is a sauna good for me after work out once a week or not ?

i train 3 times a week full body work out
and the gym has a sauna i can use for free so thought about using it on mondays
is this a good thing or not

[chopper123]

i used it today for the first time after work out took a litre of water with me in there and did 10 mins then 5 mins cool off in shower then 10 mins then cool off did that for about 30 --40 mins

[chopper123]

ok still working hard at it
still 3 x a week full body work out
with 3 x a week cardio
normally i do 20 mins 4000 metre rowing machine
20 mins Exercise bike level 10 and 8 intervals
15 mins elervated fast walk on treadmill

is this enough cardio ?
should i be doing it more than 3 x a week ?