New Guy Looking for Advice

[Hicksey11]

Hi Shapefitters

Just bit of background to start.

20yr old, 175cm tall, 72kg
I used to get teased about weight when in high school even though I didn't really see it as that bad (until I saw myself after). I was 100kg and pretty unfit. The thing that changed me was the passing of dad in 2008. For some reason to overcome this I started playing soccer. Training 2 nights a week and for 10 weeks and thats all the training I did.
At the end of Soccer season I saw results in weight loss but I didnt really feel any fitter. Still out of breath. Anyways at the end of the season I was 68kg. So I lost 32kg.

Since the end of high school (2yrs) I have put on 4 kg from just really not doing any excercise and working 6 days a week which seems to occupy all time and energy/enthusiasm.

As you will be able to see from pictures I still have some fat in I spose normal areas after losing weight.

goal is to basically shed that fat and get a more athletic look about body. Maybe even a six pack later on

I plan to do excercise for 5 times a week. 3 cardio and 2 weights then alternate every week if you get drift. I also plan to diet as I dont really do that either.

So what kind of help can you give me to achieve goal?

Thanks in advance


Xave

[Boss Man]

I see wha you're saying, which is effectively you're doing 5 sessions of weight and 5 sessions of Cardio in total over a two weeks period

However I'd say stick consistently to 3 weights and 2 cardio per week, otherwise you're not mirroring the same effects week in week out. It would just be easier to be consistent that way, by having the same weekly plan

As for the diet, what meals do you eat and what times do you eat?

[Hicksey11]

Thanks Bossman.

What kind of weights do you recommend me doing. I was thinking maybe Bench Press, Peck Deck, Rowing machine, Squats with weights.

I try to eat 5 times a day.

Breakfast: Usually I eat cereal (Muesli or oats), 1 piece of fruit. Sometimes instead of cereal I will have toast with peanut butter

Snack: Muesli bar or nuts or sultanas/dried fruits or yoghurt

Lunch: A sandwich with some type of meat and salad. No mayo or butter

Snack: Muesli bar or nuts or sultanas/dried fruits or a piece of fresh fruit

Dinner: Meat (Either Red, white or Fish), Veges and/or Pasta or Rice


What do you think? I personally think I need more protein possibly a supplement of some sort?


Thanks


Xavier

[Boss Man]

What kind of weights do you recommend me doing. I was thinking maybe Bench Press, Peck Deck, Rowing machine, Squats with weights.

(Mostly that kind stuff. Compounds exercises, then chuck a little bit of direct stuff in on the Bi's, Tri's Shoulder and Abs.)

I try to eat 5 times a day.

Breakfast: Usually I eat cereal (Muesli or oats), 1 piece of fruit. Sometimes instead of cereal I will have toast with peanut butter

(That's okay, but you could increase the Protein in it, things like scrambled Egg whites and a Yolk, Chicken, Ham, turkey etc.)

Snack: Muesli bar or nuts or sultanas/dried fruits or yoghurt

(Same thing with the protein here as well)

Lunch: A sandwich with some type of meat and salad. No mayo or butter

(Fine)

Snack: Muesli bar or nuts or sultanas/dried fruits or a piece of fresh fruit

(Same advice as the other snack)

Dinner: Meat (Either Red, white or Fish), Veges and/or Pasta or Rice

(Fine)

What do you think? I personally think I need more protein possibly a supplement of some sort?

(Forgo that option until your diet is altered a bit and you start to see results. Supplements should be added to a decent diet, not as a factor in developing it; hence the name supplements)

[Trish0102]

Having a healthy lifestyle is one way to look and feel fit and healthy.