I´m new to T-Nation. My name is Ricardo and I´m from Portugal.
I lived in the states one year in 1997 (I was 18) and did some exercise (please pardon the mistakes) while in school. I got some muscle, but I have always been on the fatty side.
I am now 30 and want to change my life and invert my body. I am 5´6 and 210 pounds. I have some muscle left in my legs and chest. I have absolutely no shoulders/arms and i have a huge gut and ass.
I am now very motivated to turn this around and I have started one and a half months ago.
I am going to the gym 4 times per week.
There they recomend me to do 45 min of cardio in bike/walk fast/eliptic (I think thats the translation, then I do 8 wheight exercises. 3 times a week 2 diferent muscular groups (back/shoulders, etc…)
Please HELP ME, as I am in need of good advice.
As said I am motivated, but I want to see results on the long run.
I am eating:
Breakfast 9am - 1 turkey/chicken hamburger, one egg, one banana, 1 yougurt
11.30 - one yogurt and a energy bar
14.30 - Fish our chicken with white rice and vegetables
17h - yougurt (two)
19 - energy bar
21h- dinner - chicken/turkey and vegetables
So, please help me ! I really thought all this for my self, but I am very confused since I have read all kinds of ideas on nutrition and training.
My goal is to get big fast and to loose fat along the way, whenever I think that I am at 30% of the gains I want to achieve I will want to get ripped and then keep on growing.
Some say 45 min of cardio plus 30 min of wheights is too much
Some say everyday is too much
At the gym they say it is correct since I first must loose all the fat and then start to gain real muscle
What should I eat ?
What must I eat before and after the gym ?
How much cardio and when ?
should I try to get bigger right now ? What type of training ?
Please Help and sorry for these long, long words and the mistakes…