First timer

Ek doen geen cardio, net gewigte

Okay vir n eerste ding sit daai Tinkie en Sjokolade Sterrie Stumpy in die asblik. (net n grappie)
Vir jou dieet, gaan jy moet oplees. Totdat jy die benodigde kennis het, maak net seker jy eet 'skoon'. Vir elke maaltyd, eet 200g proteine en slaai en groente. Enige groente is reg. Probeer 6 keer per dag so te eet. Vir jou eerste maaltyd in die oggend wil ek he jy moet 60g Oats eet met jou proteine, met geen slaai of groente nie.

Jy mag nie:
Enige suiker eet nie. Veral Coke en Fanta en chocolates.
Geen alkohol nie.
Geen brood nie, al dink jy dis hoe gesond.
Drink 6L ongegeurde natuurlike water per dag.
Sny alle suiwel produkte uit.
Geen take aways nie.
Niks uit n vending machine nie.
Geen garage pies!

O ja en FFS moenie daai Vitamin Water drink nie dit het meer suiker in as Coke!

En nou is jy in goeie hande Stef. Sterkte, Pyro sal jou uitsort.

Uiteindelik!!!! Iemand wat my regte raad gee, neem aan ek sal moet begin met Cardio een of ander tyd? Moet ek enige Proteine aanvaullings neem of moet ek eers wag daarmee?

Pyro, you want to help but spoonfeeding is not the answer for someone who hs no clue about eating/taining. Stef112, since you are completely new to working out and the concept of healthy eating to build a great body, the best thing you can do is do some of your own research. We can tell you the basics, and you will get help. We won't spoonfeed you from step 1 to 100. Pyro you are welcome to though lol. It takes a lot of blood, sweat and tears to make a drastic lifestyle change and part of that is making an effort to educate yourself. To be successful in your goal you need to understand why you must do certain things and not only how. That is part of maintaining the willpower when things get tough. You need to do the groundwork.

So, first of all to learn about eating correctly you will need to do a lot of reading. Not just about what to eat, but why you should eat certain foods and why you need to eat certain nutrients at certain times. Go to this page and read through the stickies (topics highlighted at the top of the list)

Then there are also some very good eBooks/Books that you can easily find on Google or that are worth buying. Some I'd recommend:

Burn the Fat Feed the Muscle - Tom Venuto (this is all over the internet)
The Ketogenic Diet - Lyle McDonald
Heavy Duty Nutrition - Mike Mentzer
Muscle Building Nutrition - Will Brink
Everything You Wanted to Know about Fat Loss - Chris Aceto

Going to gym and lifting weights will also help very little unless you learn about: the proper form required for each exercise, what each exercise works exactly, intensity and reps/sets required, how long to rest, how much cardio to do and your target heart rate etc. Again this can not all be spoon fed and you need to do some of your own research. Ideally a personal trainer or experiences mate to start off with and then we can fine tune things you, and also reading through what has already been discussed and made stickies on this forum. Some more stuff:

Mens Body Sculpting - Nick Evans
Encyclopedia of modern Bodybuilding - Arnold Schwarzenegger
Championship Bodybuilding - Chris Aceto
-also look for 'The Ultimate BodyBuilding Library' on the big torrent sites that you can download. It has about 50 ebooks in it.

We can not post links to copyrighted content here though.

A very good ebook that you can download now about steroids is linked below but you really should drop a lot more fat before you consider starting to use hormones
Anabolic Steroids, A question of Muscle - Dr Michael Scally

To be honest, now we getting somewhere..... Thank guys, I will do my research and I will play around with the diet thing and exercises, no juice for now, don't want to look like a elephant anytime soon.

stef112 wrote: To be honest, now we getting somewhere..... Thank guys, I will do my research and I will play around with the diet thing and exercises, no juice for now, don't want to look like a elephant anytime soon.

This was the kind of help I was looking for, someone who can tell me what to look out for and what to skip

Hey Stef

This is what your grocery list should look like:

KITCHEN SCALE!!!!
Chicken breasts (skinless bone less)
Steak or beef strips (no fat)
Beef mince (lean or preferably extra lean)
Loads of Eggs
Sweet potatoes or baby poatoes
Brown rice
Oats (not quick cooking) the proper old Jungle oats
Raisins
Any Vegatables

That should cover the basics.
The diet stickies that you are reading will help you to figure out the portion of each food group you should be eating at every meal. For example 200g of chicken breast filleted should render about 36g protein and a cup of cooked oats should render about 28g carbs. Dont get the weight of the food mixed up with the macro weight.

Hope this helps

MRfeathers wrote: give us your stats, i havent read this thread. ive been away for a while. in my opinion he should drop the test, just eat clean carbs around 150g a day, with some healthy fats, cut out all sugar and fruit. 2.2g of protein per kg of lean mass.

sorted.

if you are really out of shape you dont have to be exactly dialled in with diet. but if i have time i can come up with something. but its a hectic week

i gave you the perfect advice, its not my fault you didn't understand it.

Pyro was right, i am in a bit of a mood, never meant to take it out on you, I apologise.

after you've done your research then post your revised diet. ill help you with that

@MA: Where on earth did I spoonfeed him? :huh: Also some nice reads you posted there..

wat was jou laaste meal?

Wat jou training program betref, gaan kyk hierdie videos. Doen presies hierdie program!
www.bodybuilding.com/fun/dorian-yates-bl...s-6-week-trainer.htm

crawler wrote: wat was jou laaste meal?

Laaste meal, 4 snye witbrood, kaas, mayo en koue vleis

ag kak man , MA ek skuld jou R50.

Dagse Stef,

My advies, luister vir Oupa en die manne. Ek, soos jy, wou meer as 3 maande terug dieselfde plan volg. Gebruik steroids om van my boepie ontslae teraak, en om op die strand te kan rondloop sonder n hemp aan. Grootste fout wat ek kon maak. Gelukkig het Mense soos Oupa ingespring en my gat gered. Nie net was die cycle wat ek wou doen verkeerd nie, omdat my BF% en dieet verkeerd was, maar my kennis van die gear wat ek wou vat was ook verkeerd. Watter gear jy vat saam met mekaar maak n helse verskil.

My punt is die! Ek het alles gelos(na ek alles gekoop het) en begin reg eet(meer belangrik as die gym) en begin gym, rekord hou van my gym sessions. Harde werk, glo my. En na 3 maande het ek meer as 65% van my oorspronklike BF% laat val. Ek is sterker en gesonder as 3 maande terug. Nou kan ek klaar sonder n hemp op die strand rondloop. So moenie n shortcut soek nie, jy gaan jou lyf skade aan doen, en dit is nie lekker nie.

Vetrou die manne se advies, en sterkte!

thats like 7 or 800 calories right there. so basically you have eaten like one third of your daily allowance in 5mins. you see how that becomes a problem?

MRfeathers wrote: thats like 7 or 800 calories right there. so basically you have eaten like one third of your daily allowance in 5mins. you see how that becomes a problem?

Jip my point

reg eet reg eet reg eet. Dis waar alles begin

Meal 1- 5 eggs 1 cup oats 1 banana
Meal 2- 1 Tin Tuna
Meal 3- Brown Rice or Minute Steak
Meal 4- Same as Meal 1
Meal 5- 250-300g chicken 1 cup mixed veg

Hoe lyk die dieet?

stef112 wrote: Meal 1- 5 eggs 1 cup oats 1 banana
Meal 2- 1 Tin Tuna
Meal 3- Brown Rice or Minute Steak
Meal 4- Same as Meal 1
Meal 5- 250-300g chicken 1 cup mixed veg

Hoe lyk die dieet?

try dit uiwerk sodat al 6 meals protein in het - en dan 3 van hulle carbs en ander 3 goeie fats

Wat is total calories vir hier bo? Jy moet net 500 onder gaan

still bad
meal 1: 5whites, 2 whole eggs, 80g raw oats
meal 2: whey protein 30g nuts
meal 3: 150g chicken breast, 1 cup broccoli
meal 4: 150g chicken breast, one cup brown rice
PWO meal 50g raw oats in a whey shake, handful of raisins
supper: 200g lean steak, 200g boiled potatoe. 1 cup broccoli
pre bed if you want to snack have a tablespoon of natural, unsweetened peanut butter.

thats more like what your diet should look like

crawler wrote:

stef112 wrote: Meal 1- 5 eggs 1 cup oats 1 banana
Meal 2- 1 Tin Tuna
Meal 3- Brown Rice or Minute Steak
Meal 4- Same as Meal 1
Meal 5- 250-300g chicken 1 cup mixed veg

Hoe lyk die dieet?

try dit uiwerk sodat al 6 meals protein in het - en dan 3 van hulle carbs en ander 3 goeie fats

Wat is total calories vir hier bo? Jy moet net 500 onder gaan

Nie seker nie, ek het 2 ure Internet Browsing per dag by die werk, en was besig om als nog te google toe my browsing klaar is. Kak ne.

MRfeathers wrote: still bad
meal 1: 5whites, 2 whole eggs, 80g raw oats
meal 2: whey protein 30g nuts
meal 3: 150g chicken breast, 1 cup broccoli
meal 4: 150g chicken breast, one cup brown rice
PWO meal 50g raw oats in a whey shake, handful of raisins
supper: 200g lean steak, 200g boiled potatoe. 1 cup broccoli
pre bed if you want to snack have a tablespoon of natural, unsweetened peanut butter.

thats more like what your diet should look like

Mr, what is whites? The oats, not boiled? What is PWO?

www.myfitnesspal.com/

Die Sal jou help, daar app vir fones ook

Jy moet jou RMR etc uitwerk om te kyk hoeveel calories lyf nodig het en dan diet volgnes dit uitwerk

Print die diet 101,102 etc en gan lees dit properly op as jy nie heeltyd internet het nie

Ek sal se keto is beste vir gewig los, ek een van my vriende op keto gesit around 2300 calaroies en in 1ste week 4kg verloor

its the white of the egg, seperate the eggs and throw the yolk away. then add in 2 extra whole eggs. you need the fat from the yolk. but the yolk is very high in fat, so 7 yolks would be far too much

you weigh the oats raw, then you boil or microwave them
PWO= pre workout