Chubby in the gym?

[Perfect10]

Ola amigos! Skip the text to my problemos if you're not in a reading mood.

Here is me, perfect10. A poster thats not known at all. This is probably my first post in months because I've been busy working (not working out) and also been doing my services in the Army (Where I live it's obligatory, which sucks monkey balls if you don't like it) for 6 months and I've got 3 months left to go

Anyhow, since the three last months here I'm pretty much free to do whatever I want cause the "newbies" came after the 6 month limit.
Now here we have a free gym and I've been thinking about starting to workout now that I have the time. Okay - dokey so I went to Ironaddicts.com and took this routine.

Here is a routine a LARGE percentage of the lifters (not just beginners either, beginners to advanced) here could make great gains doing.

http://www.ironaddicts.com/forums/showthread.php?t=12663



FINALLY NOW TO MY PROBLEMOS!

I'm a bit chubby and everywhere I read is about people that are skinny and want to become big and what not.
Now working out goes probably the same for fattys and scrawneys but what about eating?
Do I eat 5000 kcal as the twigs (jk ) or whu?
Same amount of carbs?
Bulking? Cutting? Masterb8ting?

IF you answer this to me you'll be my savior and I can start to get those muscles. I'll also promise to start a journal

Peace und dolce gabbana hello!

 

[fertileTurtle]

Oh. I though you had a chubby in the gym. Just eat when you're hungry.

 

[Teflon_Mcgee]

Make protein your number one priority.
Cut carbs as much as possible.

Eat mostly lean meat and vegetables.

Start at about 3000 calories per day with a lot of protein (180-250 grams?).


Adjust you caloric intake from there. You can find balance between losing fat and gaining strength/muscle. Or you can go in one direction or the other (low calories for weight loss or high calories for max gains.)

The key is to experiment to find what works for you and your goals.

Personally, only when I'm lifting hard do I eat 3000 calories or more. And I'm 6'3" 240 lbs (at the moment.) If I'm just casually lifting I eat about 2000 a day.

Some people can't gain on 5000 a day.

 

[Quagmire911]

If you're only a bit chubby, clean up your diet and get cracking with some cardio. If you're just getting started with lifting take the first month or two to get rid of the excess fat, and getting started with the weights.

So cut out all the junk, sugars, etc. Nothing like white pasta or white bread either, stick to the wholegrain varieties. You can have a couple of cheat meals a week, but keep the portions to a reasonable size, and count it towards your overall calories for that day. You shouldn't be starving yourself, you want to raise your metabolism with some cardio and keep your calories 15-20% below maintenance. Look up the Katch-McArdle formula for accurate daily calorie requirements.

Try to eat 4-6 smaller meals a day, and be sure to have a good helping of protein at each meal. Every 4th day bump your calories to maintenance levels to keep your metabolism high.

Start of with the weights 2-3 times a week and take a few weeks to learn good form, but don't go too light. Keep reading over at ironaddicts.com, it is a goldmine.

Add in cardio 3-5 days a week for 30-45 minutes, and you are set. Biking, rowing, elliptical are ideal. Running doesn't go hand in hand with weight training.

After 4-8 weeks, if you are only a bit chubby, you should be reasonably lean. Once you are happy, bump the calories in the other diretion, 10-15% over maintenance at first and more if need be. The extra food should be mostly protein to accomdate muscle building. Keep up with the cardio although you don't need to do as much, but a minimum of 3 times a week for 30 minutes is ideal.

When losing fat you can expect to lose 1-2 pounds a week. If you are new to weight training however you may put on some muscle which may be misleading as that will counterbalance the weight dropping on the scale. It is therefore a good idea to measure your waist and look in the mirror. There should be noticeable changes every 1-2 weeks, if not something is wrong.

When gaining weight, 1 pound a week is a good ideal. However in the first 1-2 months you can expect to gain faster than this, which is natural. Gains will slow down over time, this is natural.

Teflon mentioned limiting carbs. This is something to keep in mind, but if you are going from 15%-20% bodyfat to 12% or so, smarter food choices and cardio should get you there. If fat loss is slow or not happening, it could mean you are carb intolerant, and our ability to metabolize carbs does decrease with age and some are more tolerant than others. If this is the case, keep the carbs more around training and the first half of the day and reduce them and increase protein intake.

Buenos dias,

Quagmire

 

[Perfect10]

Guys, thank you so much!
Now I know which direction I'm heading from the start without effing up.
I'm acctually looking forward for my next gym time to push myself harder
You'll see! I'm going to go ****ing ballistic here

Anyhow thank you and have a nice weekend!

EDIT:

I'm to eat 2300 a day to loose weight (Included working out in the equation)

Thank you once again!