Make me ripped.

[Ninja]

So, a 3 plus year happy relationship means I've lost my physique. I used to be fairly toned and athletic. Now the mrs has left, I've decoded the best way for me to stop moping around it to get back into shape.

Problem is, I'm not into the same routine I was into and lot does not interest me now I'm older. (Skating). To be fair I was too old back then, haha.

Currently around 14 st 10 and 6 ft. Maybe even 15 st.

The scales scare me.

What I need is the resident forum beefcake to give me some ideas on what I should and shouldn't be Eating, and what sort of exercise I should be focusing on to

Lose weight - my aim is 12.5 st
Tone up, maybe build a little upper body mass.

I'm hitting the gym hard now, and have cut out all happy relationship food. Pizza, mcd etc.

Problem is, I'm much more unfit than I thought. Ugh.

Help 

[sveed1.8T]

I always follow up a gym session with a high protein meal, such as roast chicken or salmon. I hadn't been in the gym for 18months, and although I had lost definition, a decent diet has prevented me from putting on any weight in that time. I'm now back in the gym (after splitting with the ex), and a bit of persistence shows great rewards! That's the best bit about the gym, the harder you work, the more visible the improvement!

As for the skating, what kind?? I used to play Roller Hockey and aggressive inline

[Godzilla]

My area!

I am a Mod on a large Steroid site, not saying you should use steroids but we cover all types of Bodybuilding so know a few things!

Main thing to remember......70% is diet and 30% is training. Few little tips. Never train for more than 45 mins in the gym or you will tap in to your CNS. Work one large and one small muscle group each time you train. Never train more than 4 days a week to start with. Due to your weight and height, aim for 250-270g of protein per day and no more than 400g of carbs. Keep clear of the crap, white bread, sugar, pasta, white rice and those terrible take-aways, although once cutting up you should eat crap one day out of seven as it shocks the body thus keeps the met' rate high.

PM me if you want me to do you a diet. Can get you looking good for summer as it is just around the corner 

[mcgee9t2]

Have a look in the helth/injurys section of southern down hill forum (now ride.io) has a few fntastic stickys on.loosing weight. bulking up. and body defenition.

if you hve to be a member let me know and i will copy and paste it all

[Nino]

I train 3 times a week and I tend to train ....
Monday - chest & triceps.
Wednesday - back & biceps.
Friday - shoulders & traps.

Yes I know I'm not at the moment training legs but my legs are big and in good shape due to years of downhill mountin biking.

The previous posts are correct get your diet right I am currently focusing on 6 meals a day and high protein diet.

This means ill have weatabix in the morning and a protein shake with 50g of powdered oats about 2 hours later. Then around lunch time ill have a jacket pot with tuna and sweetcorn or chicken breast and brown rice or mixed veg. Then two hours after that Ill have a banana and another protein shake but without oats this brings me to 4 meals so far. Then I'll hit the gym on a training day and after gym I will have another protein shake (meal number 5) then I will go home and cook a stake or have something similar to my cooked meal I had at lunch time at this point it's normally about 8-9ish after which point I won't eat after that.

I am currently cutting and I have only just this week started this diet. I currently weigh 87.1kg (13st 4) and I'm about 5.11"" and I measured up last week and most of my weight is muscle mass. I don't use any steroids or growth I have been training just under a year now and I still feel like need to lose some weight I too am hoping to hit 12.5st by April 25th as I'm going on holiday lol.

Another thing I do is after each gym session I go on the treadmill and do about 20-30mins or fat burning what I mean by this is I don't run I do a brisk walk bringing my heart rate upto 126 at my age (28) and body type this means when my heart rate is at 126 my body goes into fat burning mode. Any higher and I will hit cardio status meaning my body will break down mussle as well as fat which I do not want.

I will also fit in some ab work too.

Also the reason I am on a high protein diet and eating 6 meals is because by having more meals my body goes into "high miltablisium" (crap spelling I know) meaning it use up energy faster etc the high protein means my body will hold onto the protein and use the fat on my body for energy (I think).

Hope this helps

[Godzilla]

I train 3 times a week and I tend to train ....
Monday - chest & triceps.
Wednesday - back & biceps.
Friday - shoulders & traps.

Yes I know I'm not at the moment training legs but my legs are big and in good shape due to years of downhill mountin biking.

The previous posts are correct get your diet right I am currently focusing on 6 meals a day and high protein diet.

This means ill have weatabix in the morning and a protein shake with 50g of powdered oats about 2 hours later. Then around lunch time ill have a jacket pot with tuna and sweetcorn or chicken breast and brown rice or mixed veg. Then two hours after that Ill have a banana and another protein shake but without oats this brings me to 4 meals so far. Then I'll hit the gym on a training day and after gym I will have another protein shake (meal number 5) then I will go home and cook a stake or have something similar to my cooked meal I had at lunch time at this point it's normally about 8-9ish after which point I won't eat after that.

I am currently cutting and I have only just this week started this diet. I currently weigh 87.1kg (13st 4) and I'm about 5.11"" and I measured up last week and most of my weight is muscle mass. I don't use any steroids or growth I have been training just under a year now and I still feel like need to lose some weight I too am hoping to hit 12.5st by April 25th as I'm going on holiday lol.

Another thing I do is after each gym session I go on the treadmill and do about 20-30mins or fat burning what I mean by this is I don't run I do a brisk walk bringing my heart rate upto 126 at my age (28) and body type this means when my heart rate is at 126 my body goes into fat burning mode. Any higher and I will hit cardio status meaning my body will break down mussle as well as fat which I do not want.

I will also fit in some ab work too.

Also the reason I am on a high protein diet and eating 6 meals is because by having more meals my body goes into "high miltablisium" (crap spelling I know) meaning it use up energy faster etc the high protein means my body will hold onto the protein and use the fat on my body for energy (I think).

Hope this helps

Nice Nino

A few things if you don't mind me saying.......You dont have any days where you train your legs?   This is common but legs are essential to train as training legs releases more free natural Test then any other body part, plus with a nice upper body how will you look with your trousers off 

Also....swap your chest/tri to chest/bi's then bring in your tri days with your back days 

Diet looks good 

Glad you are keeping clear of the gear due to you training for just a year. If you really want to use it wait until you have been training at least 3 years and do as much research as you can, knowledge is power.  You will here the name 'Dianabol' being used a lot in gyms. This is a great steroid for mass building but highly faked and also many guys run it without Test, just plain mad.

Keep as you are bud, you are doing good.

[Nino]

Thanks for the reply bud. There is a reason i train bicepts with back and its mainly because i will do 3 sets on lat pull down at a heavy 72kg (well its heaving for me lol) i get about 6-8 reps out i then do seated rows and i find this works my bicept secondary and my cuz has done si much research on everythung u would think hes a trained personal tranier lol and he said its best to train the misscle with the secondary workout if that makes sence? I do plan on getting legs in at some point but i am lucky as i have big legs due to my biking days

I will never touch any kind of steroids i would much prefer knowing i did it natually beside my protein shakes and creatine (which i have now stopped the creatine) i saw it turn one of my beat mates into a complete tit and we didnt speak for two years. Also its funny when u see there faces when ur half there size lifting the sane weight lol

[Shady Pioneer]

I feel your pain on the getting ripped front. You saw me a year ago, I'm a nice guy, but I'm a fat f**k.  So since the beginning of the year I've been doing something about it.

Nutrition and gym. Like Godzilla said, it really is about food, just going to the gym and doing weights / exercising isn't enough. I eat at a calorie deficit of about 400/500 calories and it equates to about a lb a week. Make sure to eat from whole food sources (chicken, beef, veg, etc.) and stick to a 4/6 week routine at the gym, then change it up. Do weights and a little cardio, weights will help to build your muscle and burn calories, cardio will get you fitter and increase stamina whilst losing calories.

I've seen a fairly good change in the last two months by losing about a stone, I can't see muscles well yet as I'm still a fatty but going from 15 and a half stone to about 14 and a half in two months, I'm well chuffed. At some point it will get to a stage I stop losing weight as muscle will be getting heavier but I'll still be losing fat, so photos are key at intervals too to see the progress in that way (along with measurements - no not your thingy).

There was a lot of reading up on stuff like this as it can get quite advanced but help from others and having a good mindset is the things driving me. I am just fed up of being a fat nob, and yes I have a girlfriend but I'm doing this to make myself feel and look better. 

[brett]

i need to get my arse into gear and up the gym ,went fri and didnt realise how unfit i have become ,probaly never been this unfit ,just struggling for motivation  ,i used to go out on my mountain bike every day doing bout 15 miles of road and cross country ,now i cba to even ride to work lol
must try harder 

[Godzilla]

Nino.....I get the idea of your workout now. For your bi's checkout '21s'  they are bicep killers, got mine from 16.2 to 18's, I was on stuff at the time but the workout 21's is amazing.  When you say your friend took creatine and became a complete-a-hole, sure he was not taking a steroid called Trenbolone or Equiopose as these can make the nicest guys turn into aggressive a-holes!  I used Tren' once, sod that....One shot was enough. I turned from a placid guy in to a complete nob!  There again many think Testosterone does the same thing, majority of times it does not, I am very chilled on Test' and take 250mg of Enanthate weekly to keep my levels up as I shut myself down after abusing steroids heavily in my 20's, I am late 30's now and without Test' my levels are the same as an 85 year old Man thus me having to take Test for the rest of my life.

Shady.....By the sounds of it you have done really well and look good to me.  A good one bud is to have no carbs after 4pm, keep your protein levels high though.  When you train.....train hard, even if you feel sick or are sick carry on and you will be greeted with great results. Many times I have chucked up in the gym, never passed out but thought I was going to a good few times!

ps.....Boot build looking great, will send you some pics