hiya im kinda new here

basicall im looking to tone up and lose excess weight that im carrying. im 22yrs old 5 ft 7 and i weigh 14st 12pounds. ive got a big build, unfortunately i sustaned an injury when i was 17yrs, i broke my fibia and tibia and dislocated my ankle badly. i got fitted with pins and plate in my lower right leg and ankle.

i vist the gym regularly in the morning before i go i take 2 gin sing capsules and a cup of coffee and a bowl of cereal.

my gym routine is 15 mins on the bike followed by 15 min on the cross trainer, then i proceed to do 3 sets of 20 tricep curls , 3 sets of 20 bench pressers, 3 sets 20 on the peck deck 3 sets of 20 on the pull down machine. un fortunately ifeel some what lost as this daily routine does nt really seem to be effecting my ideally i woould like to tone up my chest arms stomach. i have protien shakes after work outs and i try to stick to a basic protien diet it tins of tuna,
overall my routine is about 1hr - 1hr 15min

can any one help me?

Free weights. How's your diet?

Here's a fatloss routine i will be starting Monday.
http://www.t-nation.com/readTopic.do...ydra?id=795366

my diet mainly consists of protien i trty to avoid carbs. in the morning i have cup o coffee,then after my morning wrk out ihave a protein shake and a tin of tuna,lunch tim i have a tuna salad and dinner i have a peice of chicken or fish.

wtf is a tricep curl? tricep is a pushing muscle, meaning the only way to work it is to extend the arm...the exact opposite motion as 'curling'. Do you mean bicep curls? Or tricep extensions??

Here's what I have to say:

1. stop doing cardio first. always do weight training first, then cardio, or cardio on a completely different day.

2. more weighted exercises, always placing compound moves (bench press) before single joint moves (tricep extensions).

3. I see nothing listed for leg workouts. surely your injury doesn't prevent you from doing legs? Your quads are the largest muscle in the body, and therefore the more you train them, the bigger they get, the more calories they burn at the basal level.

4. your body needs carbs. if you stop eating all carbs, you have a lack of energy, and are probably tricking the body into a starvation mode, which means zero fat loss.


Start tracking all your food, and determine protein, carb and fat intake, and total calories. 14stone is 196 pounds, plus 12 pounds, so 208pounds. I'd try to take in about 2,000 calories a day to start with, about 180g of protein, 60-80g of fats, and the rest carbs (which will probably be close to 200g of carbs).