[s1rus]

Hi guys, gonna be totaly honest here and try and get the best possible help. I am looking to start doing some serious muscle building but do not have a clue what to do really. I have started to go through posts and read as much as possible but thought it would probably be easier and quicker to do a post.

Well here's my details:

Age: 32
Height: 6'5"
Weight: 280 lbs
BMF: 33.26

I have put on alot of weight over the 3 years since I have quit smoking. I am looking to lose the weight but also gain the muscle at the same time if possible. I believe I have a good frame to build on, but its the usual beer belly that gets me I was quite fit when I was younger as I was a lifeguard but over the years I have got lazy. Quit sports 5 years ago due to a few bad breaks on my left arm, which feels alot weaker than my right.

My scenario is this. I have a gym at my work I can use 1.5 hours 3 x times a week. Its has machines, no freeweights, cardio, all machines for every muscle area. Can maybe stretch to 4 x a week at a push. These will also be 3 days in a row.

What do I need to do? I need to do it on a budget.

Diet?
Programme?
Supplements?

Anymore information if you have it also would be great. I really do want to bulk and lose the fat, I just need to know what the hell I am doing and the best way of doing it.

Thanks all

[millwr2262]

DIET : first of all you need to make sure you eat every 3 hrs starting as soon as you wake up in the morning this will kick start your metabolism and let your body know its not starving so it doesnt need to store food as fat.
Use common sense and eat healthy smaller portions (protein at EVERY meal) lots of raw veggies.
WATER< WATER >WATER
Drink at least 3 liters of water each day starting as soon as you get up in the morning.
I could sit here and type all day as to what foods to eat and when but its not rocket science so use your common sense and dont over eat. (stay away from white food like wihte rice , potatoes, bread you get the picture)

PROGRAM :

day 1 --- 30 minutes cardio
biceps
Back

Day 2_____ 30 Minutes cardio
Triceps
Chest

Day 3 _____-----30 minutes cardio
shoulders
calves
abs
day 4 ------- 15 minutes cardio
Legs


if you can get the 4th day @ the gym do it , only do 15 min cardio to warm up the legs , they are the largest muscle in the boddy so you will need more energy left to work them out.

SUPPLEMENTS : Good multi vitamin, Protein shakes for meals 2 and 4 (no carbs ) I also like to take niacin (flush free) this is good for the metabolism.

for your exercises look on line for what you can do with the type of eqip you have access to.

Good Luck Have fun

[millwr2262]

I know it seem i left out alot of info but i would be typing all day, If you use the internet to help you with your food choices and meal plans that would be a good place to start, just remember you need to eat to lose weight

[s1rus]

Thanks for that

Just a few more quick questions as I am clueless at the moment

I have got 2 lots of supplements, 1 being Creatine Bombs & the other is Whey Protein Bombs. I read that I need to load for a week before I start working out to get a good start. When i am doing this should I start my high protein diet and protein supplements? or what until I start working out?

I am looking to be drinking about 4 litres of water a day, is that sufficient?

Thanks again

[millwr2262]

4 Liters of water is perfect, You dont need to wait to work out , before you start your protein, since protein is a major staple of muscle building and keeping muscle you already have.
if your not working out yet I would start light while you are loading on your creatine.
Remember you grow when you rest, so if its growth of the muscles you are aiming for then allow at least 1 week before you train the same body part again do not over train.

[BLane]

Here's a few tips that go beyond workout programs...

1) Try to workout 2-3hrs after your last meal. It's ok to workout somewhat hungry. This way your body knows to really focus in on your fat for energy. I might down a few almonds about an hour before, but that's about it

2) Do at least 30 min of cardio after every workout - This is the optimal time to burn even more fat.

3) Keep your post workout meal to a protein shake and maybe a little bit of tuna. Yes, you want to feed your muscles what they need, but by not loading up on a pasta or something, you keep your body in fat burning mode.

4) DO NOT eat past 8pm. Well, the time doesn't have to be in stone, but don't eat late. You want to go to sleep a little hungry. Why? Yep, you guessed it - keep the body in fat burning mode.

I lost 20lbs in 3 mos following this program.

[onnakhanam]

Advice on independent budget travel (aka backpacking). ... Everything you need to know on where to go and what to see. Where to go? .... Illustration (left) by Jerry Swaffield - taken from 'First-Time Asia: the Rough Guide'

[rajokhan]

Drink at least 3 liters of water each day starting as soon as you get up in the morning.
I could sit here and type all day as to what foods to eat and when but its not rocket science so use your common sense and dont over eat. (stay away from white food like wihte rice , potatoes, bread you get the picture)