Need some advice on weight loss/muscle building

S

sogens

New member
Hi everyone I need some advice on weight loss & building muscle

at the moment I weigh about 76 KG (167 Pounds) and im about 177 cm (about 5 foot 8)

im only overweight by a little bit you cant really tell when I have a shirt on.

im looking to lose it and gain muscle but im not sure of the best way to do this i've read stuff on the internet but it just seems to be confusing me, all I want to know is what would be the best way to lose the few extra kg to get a flat stomach and build muscle mass.

at the gym I do 15 - 20 mins of cardio workout and 30 mins of weight training.

currently my diet consist of: cereal for breakfast corn flakes or vita brits with no added sugar on top

Lunch: sandwich with tomato lettuce onion and light cheese sometimes I add a little bit of mayo.

and it's too hard to say what I eat for dinner it's mostly a variety of meats/salads/pasta.

I try to stay away from the sugary but always end up drinking about a bottle of vodka a week (700mil) :ack2:

hopefully that didn't sound too stupid.
 
im the same as you im 5 foot 8 but im 70 kgs im trying to build some muscle aswell its hard i know but just keep what your doing up and you will get there did you ever think to get a personal trainer...
 
Welcome to the forum. There are some good sticky threads on muscle building exercises on the weight loss through exercise forum.

At about 2 calories per milliliter, your daily 100 ml amounts to 200 calories per day, assuming 80 proof. You'll have to account for that in your calorie budget.
 
building muscle requires a calorie surplus. losing fat requires a calorie deficit. As you can see, these contradicting goals means it's impossible to lose fat and gain muscle at the same time.

The one exception to this rule is when you first start working out with resistance training. You have a 3 month grace period if you will.. So Google Starting Strengthk, thats your new workout program. and start packing back the calories. 2500/day to start. prob closer to 3k a day once you are able to start lifting heavy after a month. do that for 6 months, more if you're still seeing progress weekly, then worry about cutting the fat off.
 
Try a little experiment for 12 weeks: Cut the alcohol out and replace the calories with healthy food, switch your weight training to a 2-3 sets by 10-15 reps using full body routine 3x's per week, use exercises that use several muscle groups (i.e. leg press, squat, rows, pullups, standing shoulder press, blah, blah) pick 8 exercises plus 2 mid section and try to get them done within the 20-30 min time period. Use a load that allows 10 reps with some difficulty but not so much that you think you need help. That weight is increased only when you can achieve 2-3 sets x 15 reps.

This type of routine should be done with good form and feel somewhat strenuous. It is not going to get the same muscle response as a slower paced heavier load workout but, the rep range tends to increase muscle cross sectional area (more "size") as long as the loads keep increasing. Keep doing the cardio as you have always done but do it last. Do a 5 min cardio warmup prior to workout. This is about an hour workout total. IF you have the time do 20-30 mins cardio on off days and take the week end off.
 
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