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help me i do not know what to do

i started going to gym 2 weeks ago

ali1988
ali1988 g ali haydar
3 Post(s)
3 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2017
Posted

hello am 28 years male. i have my work and family (my wife and 2 kids). i decided to go begin a healthy life after 5 years of stopping sports and eating non healthy food. i began a nutrition program eliminating the unhealthy food and drinks from it. focusing on protien rich food (am eating only healthy food i dont count the protiens and i dont know if i sould count or just eat the protien rich food you find it in your meal). i am not sure if i am getting the right amount of protien but am not so focused to calculate calorie numbers but i do believe that am eating healthy and i feel much great with avoiding all unhealthy food by the way. i went to gym and i still going from monday to thursday since it the only time i have it, the instructor seems to be careless and not convincing. i think he tells you to play this or that just to go and have time away from him. so for that i began searching the internet where i found a lot and a very lot of data about gym and fitness and bodybuilding and nutrition and sets and reps and tempos and rest and all that king of routine focused on weightloss and muscle gain and way of workout for athletes and bodybuilders and weight lifters. am a psychologist and i feel like i need a psychotherapy now. its too complicated. i need help to find a good workout routine for my 4 days in the gym where i have a goal (which i know it will be longterm goal) which is losing my body fat and gain some muscles to look great and to be fit. so if any one can help me start a routine of 4 days in the gym i appreciate that.. thank you...

 

Gender: Male

Neck: 42 cm

Chest: 118 cm

Goal: Lose Fat and gain muscles

Forearm: 34 cm

Hip: 119 cm

Age: 29

Calve 46 cm

Shoulder: 60 cm

Height: 1.90 m

Arm: 76 cm

Waist: 119 cm

Weight: 125 kg

Thigh: 74 cm

Body Fat: 33%

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jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: ali1988

hello am 28 years male. i have my work and family (my wife and 2 kids). i decided to go begin a healthy life after 5 years of stopping sports and eating non healthy food. i began a nutrition program eliminating the unhealthy food and drinks from it. focusing on protien rich food (am eating only healthy food i dont count the protiens and i dont know if i sould count or just eat the protien rich food you find it in your meal). i am not sure if i am getting the right amount of protien but am not so focused to calculate calorie numbers but i do believe that am eating healthy and i feel much great with avoiding all unhealthy food by the way. i went to gym and i still going from monday to thursday since it the only time i have it, the instructor seems to be careless and not convincing. i think he tells you to play this or that just to go and have time away from him. so for that i began searching the internet where i found a lot and a very lot of data about gym and fitness and bodybuilding and nutrition and sets and reps and tempos and rest and all that king of routine focused on weightloss and muscle gain and way of workout for athletes and bodybuilders and weight lifters. am a psychologist and i feel like i need a psychotherapy now. its too complicated. i need help to find a good workout routine for my 4 days in the gym where i have a goal (which i know it will be longterm goal) which is losing my body fat and gain some muscles to look great and to be fit. so if any one can help me start a routine of 4 days in the gym i appreciate that.. thank you...

 

Gender: Male

Neck: 42 cm

Chest: 118 cm

Goal: Lose Fat and gain muscles

Forearm: 34 cm

Hip: 119 cm

Age: 29

Calve 46 cm

Shoulder: 60 cm

Height: 1.90 m

Arm: 76 cm

Waist: 119 cm

Weight: 125 kg

Thigh: 74 cm

Body Fat: 33%

It is understandable that this can be a bit of a daunting process with all the information available combined with being relatively new to weight training. The best thing to do is keep it simple and don't over-think it too much when starting out. Get into a set pattern that works for you both with nutrition and training. My avice to start out would be to do the following:

 

1) 4-day a week Push/Pull full body workouts. M and Thu would be Push movements for the chest, quads, calves, triceps and Tue and Fri would be Pull movements for the back, shoulders, hamstrings, and biceps. You can add in some ab work in every workout. Try to keep your workouts no longer than 60 minutes.

 

2) Do at least one compound movement for the big muscles like back, chest, and legs and add in one other exercise for a total of 2 exercises per muscle group. Compound lifts are things like squats, bench press (BB or DB), dips, deadlifts, shoulder presses (BB or DB), pull-ups, barbell curls, and rows.

 

3) Make sure to get enough rest days as you grow on rest days not training days. With this program, Wed, Sat, and Sun are rest days.

 

4) Eat a nutritious, wholesome, non-processed diet (sounds like you have started doing this). Make sure to get plenty of healthy protein, fats, and carbs and drink lots of water.

 

5) General rule of thumb for minimum macro counts is:

 

1g per pound of lean mass (bodyweight - bodyfat) for protein. So if you weight 180Lbs at 20% bodyfat, you consume 180 x .8 = 144 grams of protein not 180g

 

1g - 1.5g of carbs per total body weight

 

.5g - .7 g of fat per total body weight

 

6) Run a 250-500 daily calorie surplus over your TDEE/BMR in motion to gain muscle and a 250-500 calorie deficit each day under your TDEE/BMR in motion to lose fat. When natural, you can not gain size and lose body fat at the same time in a considerable fashion. You can gain lean mass or keep some size and cut body fat but you can not be big and very lean like the pros without the use of drugs.

 

As you are at 33% body fat, you will want to get down to at least 15% before you even start thinking of bulking. You need to increase your lean mass and reduce body fat. As such, eating a 250-500 calore deficit off your TDEE (Total Daily Energy Expenditure) will be key. There are plenty of TDEE calculators on the Internet (just Google it) and it will ask for height, weight, body fat, age, and activity level. I use this one:

 

https://tdeecalculator.net

 

As long as you are accurate and honest, it will tell you your TDEE (BMR plus motion). Calculate your deficit off this TDEE number. As for your macros, you need to keep your protein at 1g per pound of lean mass (which will increase as you get leaner) and manipulate your carbs and healthy fats to create the calorie deficit. The macro you will need to pay the most attention to is carbs as this needs to be at the right level to power your workouts and muscle growth but low enough to spark your body to also burn body fat as fuel. Scott has a lot of articles and videos on this site explaining how to put together your meal plan.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: ali1988

hello am 28 years male. i have my work and family (my wife and 2 kids). i decided to go begin a healthy life after 5 years of stopping sports and eating non healthy food. i began a nutrition program eliminating the unhealthy food and drinks from it. focusing on protien rich food (am eating only healthy food i dont count the protiens and i dont know if i sould count or just eat the protien rich food you find it in your meal). i am not sure if i am getting the right amount of protien but am not so focused to calculate calorie numbers but i do believe that am eating healthy and i feel much great with avoiding all unhealthy food by the way. i went to gym and i still going from monday to thursday since it the only time i have it, the instructor seems to be careless and not convincing. i think he tells you to play this or that just to go and have time away from him. so for that i began searching the internet where i found a lot and a very lot of data about gym and fitness and bodybuilding and nutrition and sets and reps and tempos and rest and all that king of routine focused on weightloss and muscle gain and way of workout for athletes and bodybuilders and weight lifters. am a psychologist and i feel like i need a psychotherapy now. its too complicated. i need help to find a good workout routine for my 4 days in the gym where i have a goal (which i know it will be longterm goal) which is losing my body fat and gain some muscles to look great and to be fit. so if any one can help me start a routine of 4 days in the gym i appreciate that.. thank you...

 

Gender: Male

Neck: 42 cm

Chest: 118 cm

Goal: Lose Fat and gain muscles

Forearm: 34 cm

Hip: 119 cm

Age: 29

Calve 46 cm

Shoulder: 60 cm

Height: 1.90 m

Arm: 76 cm

Waist: 119 cm

Weight: 125 kg

Thigh: 74 cm

Body Fat: 33%

Spot on advice from John!

 

@ali1988 go to the @mealplan page here and use the calculator on the left hand side of the screen. This will give you some base-line numbers for protein, carbs and fat to aim for. Once you have them, post them here and we can give you advice on how to adjust them for fat loss, while minimizing muscle loss.. given you haven't trained for 5 years, you might be able to re-engage some newbie gains and actually gain muscle while losing fat, especially because you're at 33% bodyfat too.

 

John has given you a good program you could follow, and on your off days I would advise you do some kind of cardio. At least two High Intensity Interval Training (HIIT) sessions which last 15-20 minutes each. This will help with your fat loss, as will keeping carbs low and protein high.

 

Because you're cutting, I'd advise you make your protein intake higher than normal - so about 1.2-1.5g per pound of lean body weight.

 

Let us know what you think of the suggested program to follow, and then post those numbers from the @mealplan page here and we'll help you with those too 😊 

Need 1 on 1 coaching? Send me a direct message to learn more!
ali1988
ali1988 g ali haydar
3 Post(s)
3 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2017
Posted

thank you very much john for your advice. am not taking any protien supplements or any other supplements (i am only 2 weeks old in the fitness world) am trying to find the good healthy food (fish, meat, chicken breast, ...) and eat it even though i dont calculate how much do i need in one day from protien but i do calculate how much calories i need per day and consume 500 less calories to reduce fats.... i dont know dear jhon if my body fat as 33% is accurate i put a google fat calculator and input the variables and it tells me that even if i believe there is no 100% accurate way to get your body fat (except anatomy for my body..) ... i would ask you sincerly if i could go the gym 4 days from monday to thursday (with no rest on wednesday) because i have no access to gym at friday saturday and sunday. by the way i will keep trying to find healthy food and protien rich food away from supplements until i read a lot about the protien supplements and ask my doctor if it healthy (and that will be far away from now until i get the fat out of my body)

 

also thanks for you scott and for your advice and for this great work that you manage to serve this sport and the people.

 

her is the data tdeecalculator.net


Your Maintenance Calories

3,377 
calories per day

23,642 
calories per week
 

Macronutrients

These macronutrient values reflect your cutting calories of 2,877 calories per day, which is a 500 calorie per day deficit from your maintenance of 3,377 calories per day

 

Moderate Carb Maintenance (30/35/35)
 
216g 
protein
 
112g 
fats
 
252g
carbs
 
 
 
Lower Carb - Fat Loss (40/40/20)
 
288g 
protein
 
128g 
fats
 
144g 
carbs
 
 
 
Higher Carb (30/20/50)
 
216g 
protein
 
64g 
fats
 
360g 
carbs
 
 
 
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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: ali1988

thank you very much john for your advice. am not taking any protien supplements or any other supplements (i am only 2 weeks old in the fitness world) am trying to find the good healthy food (fish, meat, chicken breast, ...) and eat it even though i dont calculate how much do i need in one day from protien but i do calculate how much calories i need per day and consume 500 less calories to reduce fats.... i dont know dear jhon if my body fat as 33% is accurate i put a google fat calculator and input the variables and it tells me that even if i believe there is no 100% accurate way to get your body fat (except anatomy for my body..) ... i would ask you sincerly if i could go the gym 4 days from monday to thursday (with no rest on wednesday) because i have no access to gym at friday saturday and sunday. by the way i will keep trying to find healthy food and protien rich food away from supplements until i read a lot about the protien supplements and ask my doctor if it healthy (and that will be far away from now until i get the fat out of my body)

 

also thanks for you scott and for your advice and for this great work that you manage to serve this sport and the people.

 

her is the data tdeecalculator.net


Your Maintenance Calories

3,377 
calories per day

23,642 
calories per week
 

Macronutrients

These macronutrient values reflect your cutting calories of 2,877 calories per day, which is a 500 calorie per day deficit from your maintenance of 3,377 calories per day

 

Moderate Carb Maintenance (30/35/35)
 
216g 
protein
 
112g 
fats
 
252g
carbs
 
 
 
Lower Carb - Fat Loss (40/40/20)
 
288g 
protein
 
128g 
fats
 
144g 
carbs
 
 
 
Higher Carb (30/20/50)
 
216g 
protein
 
64g 
fats
 
360g 
carbs
 
 
 

Well you could go with these numbers, or use the numbers from the @mealplan on the site. I put your numbers in and got something more like 3000 for your maintenance. Obviously you have a bigger frame so it's probably somewhere between 3000-3200.. would depend on things like your metabolism and muscle mass.

 

You can start with the numbers you have above for a week or two and see how they go though. If you can lose weight that way that's great. But I would avoid using the 'higher carb days' because you'll never really need that many carbs while cutting. I would stick to using the low carb days with about 150g carbs.

Need 1 on 1 coaching? Send me a direct message to learn more!
ali1988
ali1988 g ali haydar
3 Post(s)
3 Post(s) Gender: Male Goal: Lose Fat Date Joined: November 11, 2017
Posted

thanks a lot scott i will try it.

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: ali1988

thanks a lot scott i will try it.

Awesome! Let us know how it goes 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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