Thread: help

Hi every1 this is my first post here ive only just found the site.There seems to b alot o good info on here but im lost big time,Im 28 6 foot and 90kg a bit porky around the middle,i used to be a smoker but i stoped after i became a dad a few years ago,ive improved my fitness but i feel i could b doing beter,now heres where i get stumped i want to drop body fat and tone up,what suplements should i be thinking about and meal plans ive read that you should be looking at 6 meals a day but what do they consist of and how big?Also routines!! i asked a few guys that i know who go to the gum but that has made it worse,do i do weights 3 days a week or more or cardio 3 days a week or combine both ive not a clue or do i do a total body work out with a bit of everything thrown in any help would be ace as i dont know where to start

For protein stick to 1-1.5g per lb. So roughly around 200-290g of protein per day.
Split your meals/shakes into 6 and include about 40g of protein in each meal.
Lower your carb intake down..cut it down slowly..say by 50-75g per week..keep your carbs from low gi sources, oats, sweet potaotes.
And aim for around 60g of essential fats every day(nuts, olive oil,fish)

Aim to get about 3-4weight sessions per week and also complete 3-5cardio sessions of around 30mins and increase these by 5minutes each week up to a maximum of about 50mins and for a max of 7sessions.

That should see you along the right lines for now.

With regards to products... A good protein like Optimum nutrition 100% gold whey, Phd Pharma whey and reflex instant whey are some of our most popular proteins. Nutrisport to a protein called 90+ which is better value for money although the taste isn't great.

You could also look into a fat burner..a new one we have just got in is Muscle Pharm Shred Matrix which looks very good...or go for Nutrex Lipo 6 Black which is getting great reviews at the moment!

Good luck!!

what are your long term goals?