FabSwingers.com forum: Health/Fitness advice

By (user no longer on site) OP
over a year ago

Hi guys

Need some advice on supplements, been going to the gym a while now to lose a bit of weight and I've nearly got to my ideal weight, at the moment I'm doing cardio (7days) and resistance (Mon, Weds, Fri) the advice I'm asking for is when I get to my weight I want to slow down on cardio and focus more on weights and start getting hench, what are the best supplements? Also I'm currently on 1500 cals a day (low carb meals) how much do I need to increase this by? Recently the weights just fallen off but I don't want to go to small, currently eating a lot of Nuts (Walnuts, Hazelnuts, Brazilian) Chicken, Tuna, Pink Salmon, porridge, fruit, veg. Any advice would be appricated

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By (user no longer on site)
over a year ago

If you go to a gym is there no one there that can tell you? If not then gyms are even more of a rip off than I thought.

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By (user no longer on site) OP
over a year ago

"If you go to a gym is there no one there that can tell you? If not then gyms are even more of a rip off than I thought."

18.99 per month gym fee, why would I want to spend £25 a session to speak to a PT when someone maybe able to help out???

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By (user no longer on site)
over a year ago

"If you go to a gym is there no one there that can tell you? If not then gyms are even more of a rip off than I thought.

18.99 per month gym fee, why would I want to spend £25 a session to speak to a PT when someone maybe able to help out???"

fuck me......they really are complete rip offs.....

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By *oodmessMan
over a year ago

yumsville

my advice is, keep at it. It is the routine that is doint it, nothing else.

People yoyo with both diet and exercise. They will see immediate results then a plateau for a good couple of months and think 'fuck it, cant be arsed'. What you are seeing now, is a slight change in your metabolism - through prolonged diet and exercise change.

Overdoing it, or adding something unnecessary - is just introducing extra factors that could have effects that you dont want ... caffeine and energy drinks are a killer for this. Keep it steady and regular. Do a higher intensity work out if you want to kill it or see what you are capable of some time, but go back to your regular routine.

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By (user no longer on site)
over a year ago

im a personal trainer and nutritionist.

feel free to ask me any questions.

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By *oodmessMan
over a year ago

yumsville

"If you go to a gym is there no one there that can tell you? If not then gyms are even more of a rip off than I thought.

18.99 per month gym fee, why would I want to spend £25 a session to speak to a PT when someone maybe able to help out???"

PT's ... more harm than good I'd say. Only you know your body, what you can comfortably sustain, what you eat and your level of fitness on any one particular day

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By (user no longer on site)
over a year ago

"im a personal trainer and nutritionist.

feel free to ask me any questions.

Eh he just has asked a question!

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By (user no longer on site) OP
over a year ago

Agree with you

only problem is when I get to my ideal weight I've got to change things or else I'll get a runners build rather then a muscular build, I did have some advice from a friend of a friend when the weight wasn't coming off and just told me to cut out the carbs and the weight just dropped off

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By (user no longer on site)
over a year ago

If you want to gain, eat more. If you want to cut, eat less (though there's a lot more to it than that).

Build muscle and cut fat at the same time? Dream on my friend nobody has unlocked that secret yet lol.

Daily calories for bulking/cutting should be tailored to the individual, best advice is read up.

PT's...they range from good - crap and you need to find one with a good knowledge of your goals. Bin the crap ones. If you want to get big, pick a big PT who obviously lifts. My PT is a competitive bodybuilder with a good knowledge of strength training too, because I absolutely love strength work.

Also when you pick up the weights don't lift with your ego or you'll end up with a horrible injury - form before weight. 3 perfect reps beats 10 sloppy reps every time.

Supplements?

I cycle creatine because imo it's the best supp there is. I use dirt cheap bog standard creatine monohydrate and it's epic. No really I swear by it. Find a whey that suits your macros. I also use D3, fish oil and BCAA daily.

Others are seasonal or as I fancy it for me, I use glutamine on a cut, pre workout if I'm tired and want to smash it out.

Other than that just eat right and watch your macros.

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By (user no longer on site)
over a year ago

Also check out/read up on 'Starting Strength'.

I like it as its a good program that gets you mastering bench, deadlift, military press and squat. Get your numbers up on those four lifts and watch your other lifts improve with it.

I still go back for a bit of SS now and again when I want to strip things back, keep it simple.

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By (user no longer on site) OP
over a year ago

What kind of weights should I be using as a beginner? Also sets/reps? I know everyone's different but roughly? Doing around 36kg on machines on major muscle groups at the moment tried free weights and find it more difficult.

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By (user no longer on site) OP
over a year ago

"If you want to gain, eat more. If you want to cut, eat less (though there's a lot more to it than that).

Build muscle and cut fat at the same time? Dream on my friend nobody has unlocked that secret yet lol.

Daily calories for bulking/cutting should be tailored to the individual, best advice is read up.

Also when you pick up the weights don't lift with your ego or you'll end up with a horrible injury - form before weight. 3 perfect reps beats 10 sloppy reps every time.

Supplements?

Others are seasonal or as I fancy it for me, I use glutamine on a cut, pre workout if I'm tired and want to smash it out.

Other than that just eat right and watch your macros. "

Great advice, cheers

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By (user no longer on site)
over a year ago

Get comfortable using all kinds of weights I say. Olympic bars, easy bars, dumbbells are all good stuff and freeweights generally form the core of my training. You'll find them harder because you're working stabilizer muscles as well as the main groups.

When practicing form, do it with empty bars and very light dumbbells. Practice it until it's perfect. Especially with deadlifts. A bad deadlift has the potential to destroy your back and put you in a level of pain you didn't know existed. Check it regularly. When you add weights, start light. As you progress you'll get a feel for if you can do something.

As for sets and reps, you'll hear many answers but it entirely depends on what you want out of your body.

Personally I enjoy 5x5 (5 sets, 5 reps) with heavy weights as I'm geared towards strongman and powerlifting, purely because it's the biggest rush in town. That said I do throw in some hypertrophy work (7+ reps) and generally finish an exercise with a dropset.

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By (user no longer on site) OP
over a year ago

"Get comfortable using all kinds of weights I say. Olympic bars, easy bars, dumbbells are all good stuff and freeweights generally form the core of my training. You'll find them harder because you're working stabilizer muscles as well as the main groups.

As for sets and reps, you'll hear many answers but it entirely depends on what you want out of your body.

Thank you very much, very helpful

Been trying reps of 3x16 and struggling, so I will drop the reps, and do more sets, and go for lower weight but good form

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By (user no longer on site)
over a year ago

Basically 1-6 reps = strength

7+ (to a point) is hypertrophy/size.

The two aren't mutually exclusive though, you get a bit of both with both. That said, I've seen some huge blokes who only bench 80kg which feels a bit fraudulent to me, if you're big and not strong you're a sham. These are the people who generally do 100% hypertrophy, so it's nice to throw in some strength.

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By (user no longer on site)
over a year ago

Thank you very much, very helpful

Been trying reps of 3x16 and struggling, so I will drop the reps, and do more sets, and go for lower weight but good form

No problem, if you have any questions on training feel free to drop me a mail and I'll try and answer it as best as I can. Best advice you'll get is aim for perfect form. If your form slips, drop the weight and try again. Doesn't matter if you usually lift that amount, never lift with your ego, everyone has off days where it's just not working for whatever reason.

I love 5x5, for a touch of size dropset the last set to failure (with a good spotter if necessary).

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