Hi guys just started gym session last month and i'm looking forward to improve some more and make sure my workout is effective so here goes my question.

Currently i go to the gym every alternate days and do the current workouts

Around 6-10 mins warm up on the the treadmill + some stretching such as lunges after that i do around 24 reps of dumbbell curl, dumbbell shoulder press and dumbbell flat bench press. and after i do i usually mess around with some of the machines ( i dunno what you call them ), and another 6-10 mins of cardio for warm down.

I am now 73kg and 170cm, the only part that i am not satisfied with my body currently is my beer belly , its was huge before but somehow i manage to made it abit smaller due to change in diet and the workouts.

For my diet, i don't take fast food and soft drinks or any food which are heavy in fat and sugar. Daily diet consist

Breakfast - Wholemeal bread, Oats, Tuna, Pan Fry Egg
Lunch - Stir Fry chicken breast or salmon with olive oil, sometimes soup .
Dinner - Similar to lunch.

So any way to improve my workout or my diet to make me lose my beer belly more effectively ? I am doing the dumbbell trainings cause the trainer said i would burn more fat if i did them so that the fat burning goes on when my body is resting.

www.stronglifts.com

You're not going to achieve anything by messing around. Read the stickies and get yourself a solid program to start on, ie Stronglifts 5x5. And also read the stickied threads on nutrition.

Are you a member of Celebrity Fitness?

Why you willing to help us?

no i'm not , i'm in au at the moment and yeah i am looking at some of the workout program around , just looking for some extra opinions, i am planning to modified my work out into this

10mins- Cardio for warm up
1min - DB Chest Press
1min -DB Squat
1min - Box Jumps
1min - DB military press
10min- Cardio Warm down

3 sets each for all the workouts. No rest in between. Only rest for like 2mins once 1 set of complete workout has been completed.

This post has been edited by choyster: Apr 6 2010, 10:36 PM

throw away carbs from your diet if possible. eat carbs before and after workout only, only wholemeal carbs is allowed
do compound exercise, it works more than 80% of your muscles. good stuff!
do cardio after weight lifting. weight > cardio.
you don't seem to have much time for gym. should do more squat, deadlift, bench press, overhead press and shits rather than wasting time on isolations ^^

same as above, http://stronglifts.com <---good stuff

Lol, desperate for gym buddies.

i think you're doing it all wrong. you can't work out all your body parts in one day, they need time to recover and rest.
split your workout per bodypart.

get some real bloodwork done on the gym.
you can shout as much as you want with what you want to achieve, but if you dont work your ass out, you'll achieve nothing.

beer belly need alot, i mean ALOT of hardwork to get rid off!
try to get some fatburners before working out to get rid of those fats more efficiently.

This post has been edited by ReonLim83: Apr 13 2010, 02:27 PM

No cos I think I saw someone who looks like choyster around there.

---

Added on April 13, 2010, 2:46 pmYeap. Simple basics which a lot of people tend to forget. Bodybuilding = recovery = bodybuilding. Which it's called a lifestyle, not a workout program in the gym.

This post has been edited by darklight79: Apr 13 2010, 02:46 PM

Yeap. Simple basics which a lot of people tend to forget. Bodybuilding = recovery = bodybuilding. Which it's called a lifestyle, not a workout program in the gym.

[/quote]



Correct...
It's not as easy as just picking up the dumbells and start lifting.
you need to know what you're doing.
research research & research...

I've read an article by Dexter "The Blade" Jackson.

He's been into bodybuilding for 22 years and for 20 years, he has been doing the wrong bicep exercise. LOL
imagine this coming from a PROFESSIONAL.


I guess alot of people nowdays just wanted short cut.
there is no easy way for it.

This post has been edited by ReonLim83: Apr 13 2010, 03:08 PM

[quote=ReonLim83,Apr 13 2010, 03:07 PM]
Yeap. Simple basics which a lot of people tend to forget. Bodybuilding = recovery = bodybuilding. Which it's called a lifestyle, not a workout program in the gym.

[/quote]
Correct...
It's not as easy as just picking up the dumbells and start lifting.
you need to know what you're doing.
research research & research...

I've read an article by Dexter "The Blade" Jackson.

He's been into bodybuilding for 22 years and for 20 years, he has been doing the wrong bicep exercise. LOL
imagine this coming from a PROFESSIONAL.
I guess alot of people nowdays just wanted short cut.
there is no easy way for it.

[/quote]

What wrong bicep exercise?

[quote=darklight79,Apr 13 2010, 03:10 PM]
Correct...
It's not as easy as just picking up the dumbells and start lifting.
you need to know what you're doing.
research research & research...

I've read an article by Dexter "The Blade" Jackson.

He's been into bodybuilding for 22 years and for 20 years, he has been doing the wrong bicep exercise. LOL
imagine this coming from a PROFESSIONAL.
I guess alot of people nowdays just wanted short cut.
there is no easy way for it.

[/quote]

What wrong bicep exercise?

[/quote]

I'm not sure, i was just browsing my mags the other day and saw the caption.
I'll dig it out tonight and pm you the article.

reon, is that u in the avatar?

Jon, nooo!!! HOW I WISH!
thats one of the guy from Universal Nutrition.
i'm a big fan of their product.
most of the ppl here i guess is using muscle tech and Optimum Nutrition.
but i use mostly UN products

icic... hahaha... i thought suddenly come one huge guy into the forum.
muahaha... have u posted ur pics?

Hahahhahaha!
no not yet, but i will soon!
am trying to get back into shape now after a long break from the gym. shesh

dude, in your topic you mentioned that you wanna lose fat AND gain muscle but in your first post you only mentioned lose fat. Which you want? I recommend sticking to one. I never thought it's possible to lose fat and gain muscle simultaneously until now. But now, I discover what it takes.


But I'm on like, 10 supplements and having 6 meals. So for you to do so, are you willing to do the same too?

good lord. 10? heheh..what is that? mind listing them?


Chow

i wanna know what are the 10 supps too hehehe

Burn Fat and then build muscles. Bringing down my body fat comes 1st , so the reason for weight training is to stimulate my muscle to burn fat.
Yeah my workout is a full body workout but i don't work out everyday i always rest 1 day after my workout. I go to the gym consistently and i am doing a lot of handwork and i am determined , don't worry about that.


Here is my reworked workout


8-10 mins of Cardio for warmup

30- DB Chest Press
30 -DB Squat
30- DB Rows
30 -DB Lunges
30 -DB Military Press
30 - Jumping over the bench ( Dont know what its called , basically i hold 1 end of the bench and jump over the other side and then jump back to the original position)

x3 sets

3-5mins cardio - warm down

For squats and lunges i use lighter dumbbells.

Basically i work alternate days so my muscle can recover.
Planning to replace squats with deadlifts and perhaps the jumping with mountain climber.

Would appreciate some comments and insights.

This post has been edited by choyster: Apr 23 2010, 12:25 AM

You seem to like pimping your supplements here but you rarely
if not never give out training advice. Pro Bob
Chick and Terry Gallyot said cutting and
bulking are mutually exclusive unless they have decades
of training under their belts. Are you trying
to tell me that you have attained their degree of experience? I know tons
of people who take less supps than you who have physiques which will
bury you on the spot if you stood next to them. Stop
promoting and give out training advice. Bodybuilding isn't just about supplementation.

Multi vits
Vit c
vit E
Fish oil
Whey
Casein
Creatine
BCAA
Fat burner
NO
?? lol

Second that.
Why you want to mention so many supplement when ppl are asking advice on diet?
dont tell me later on you want him to look at your blog to learn more=.="

Btw TS, the stronglift nutrition post might be helpful for you..I learn from there =)

just an update guys, i have been losing like 1 kg every week however and my tummy is gradually getting smaller , should i wait for it to go away 100% before start building muscle or start with muscle training now.

i now weight 69kg before this i weight 79kg, so i lost 10kg but some of them are water weight so just wanna know how things usually go for body builders.

we dont really bother bout weight indications.
show ur pic then only we know wats really going on.
telling ur weight alone wont help anything.
even if u say u got 6 packs, u might still be very skinny.
u can always train ur muscles.
why stop at the 1st place?

Sounds ok bro. As long as you're happy with the progress in the mirror. But if you really want to be sure, a pic would be good.

cause before this my body fat was very high over 25, now its like around 23. I am still confuse about the part where if i do more training i will burn off too much muscle along with the fat so kinda worried.

yeah i will start a log soon.

pack some muscles and u will see ur bf slowly go down. =.=