Two Questions...

[chris01]

Hi, i am a total newbie to weight training.

Although it is not actually body building i want to do (just get into shape) i thought it would probably be good to ask here.

To cut a long story short, i am a disabled guy (spina bifida) with little use of my legs, althought i still walk on crutches.

I was wondering if there was a certain website you all could recommend to get some equipment. First off i want a set of dumbells to try and build up a little more muscle in my arms so i dont get tired as quick while walking on the crutches. But what i think i really need is a bench which i can sit on and use the leg curl device to make my legs a little better too.

I cant find any websites that sell JUST the leg part of a bench, i only found ones that can be attached to an existing bench.

So basically what i wasnt is a set of dumbells and a small bench to sit on and work on my legs (with no top part as the space i have in my home to put the bench it minimal)

Is it possible to get one without the top part? im not even sure of that.

Well any info/help is much appreciated.

thanks,
Chris

[1705total]

Chris try this web site
www.yukon-fitness.com/Merchant2/merchant.mvc?Screen=CTGY&Store_Code=yukon&Category_Code=BNCH
I did a search and this is the best I could come up with, price wise too.
You may want to scour the local classifieds too, never know what some one may have.
Also check you own phone listings too. I live in Pittsburgh Pa and there is a great weightlifting supply store which is very local to me.

As far as dumbells go I recommend 2 types.
The first type is the affordable kind. These dumbells can be found at any sporting good store (Dicks, Sears ect.)
The shafts are threaded like a screw. They are the safetest. Get some plates and they can be adjusable, so they can hold as little as 5lbs to 80-90lbs comfortably. Stay away from fixed dumbells, they can get expensive.
The other option is a more expensive one. Ivanko sells a dumbell system thats like a weight stack. Square plates. You adjust a pin in the dumbell and that adjust the weight of the dumbell. Great for time and convience but pricy!
Hope this helps.

[chris01]

Thanks for the info 1400total, one of the benches on that site really caught my eye.
I have been looking in the local classifieds lately with no luck.
And i should probably have mentioned im from Scotland, i live on an island just off the North of Scotland and we dont have any kind of store here that provide weights, thats why i am looking online, although alot of sites wont deliver to me but im gonna keep looking.
Good info on the dumbells too.

thanks again,
Chris

[1705total]

Scotland, WOW. I've always dreamed of visiting Scotland. I swear before I die I will.
I use to compete in Highland games heavy athletics, throwing the caber and stuf. Let me say I don't mind wearing the Kilt or hearing bagpipes!
If I can be of any help just let me know.

[chris01]

I just thought id say after a little more searching i found this and think i might be getting it:-
www.ukfitnesssupplies.co.uk/mall/productpage.cfm/UKFitnessSuppliesLtd/PTPUBN
Im just waiting to hear back from them on wether they will deliver to my part of the world or not.
I dont think ill be tossing the caber anytime soon but at least ill be a bit fitter than i am now, haha.
Ill keep you posted on how im getting on when it arrives.

[chris01]

Hi Again,

Since i was last here i have ordered myself a bench (not the one i previously stated) and some 20kg (i believe around 45 lb's) dumbells.

I was going to write this message in the Training section of the website but as i am enquiring about different things, i just thought id save opening a new thread and keep with this in the General section.

What i am basically looking for now, is a routine and diet i should start out with and build up too. I have tried numerous diets in the past (as i am probably about a stone or so overweight) but none seemed to do anything for me to any great degree.

So i am looking for a pretty big favour from anyone who feels they are able to help me. I want a diet, or just general healthy eating plan, and a training schedule. I say diet cause as i am overweight, i am not sure if it is better to diet first to lose the fat i have, or to try and just turn it into muscle straight away.

If anybody has some spare time from their day to help me get started with this, they can either message me here, or my email address is [e-mail].

Plus any suggestions of books to buy, powders i should maybe look at, absolutely any suggestions are welcome.

I have looked around the site already and found some great info, im going to go out and get a good calorie book this weekend as i thought this would help me along.

So thats basically my story thus far, i know its alot to ask from the new guy, but id really like to get myself into better shape.

Thank You for listening to me go on ;D.
Chris

[Tim Wescott]

Not a lot to ask at all Chris!

Do you only have dumbells and a bench to use,or do you also own a barbell?

If you look in the nutrition section at a thread called "The Bodybuilders Grocery List" you can see most of the foods which you should be eating.

After you respond to this post, I will give you a sample type diet that you can use to start building muscle, while hopefully losing fat.

A major problem, might be that due to the fact that you are on cruthes...... you can`t do cardio,but it is not actually needed ,just makes fat loss a bit easier to accomplish in less time.

Welcome to the board by the way,glad to have you with us........member Robert Forbes also lives in Scotland.

[chris01]

Hi Tim, and thanks for the welcome. Your site is very imformative and easy to get around.

This is the bench i ended up ordering:-

www.powerhouse-fitness.co.uk/store/product_details.asp?dept_id=10&sku=E1876WH&department=10&manu_name=Marcy

If you cant open the link it is a Marcy Delux Utility bench. You should find it quite easy in google if the link isnt working.
I also ordered 20kg chrome spin-lock dumbells. None of it has arrived yet but should be here in the middle of end of next week.

The reason i am getting the dumbells instead of a barbell also is because there isnt much more space in my room for something that big.... but im pretty sure a few months down the line i will buy one and MAKE some room, hehe. ;D

I realise it will probably take me longer to get fit/muscles because of my disability, but i dont mind, as long as i use the equipment i get in the correct manner i will just be happy when i start seeing changes.

Thanks (in advance) for the sample diet your going to provide me, i will do my very best to stick with it... i will go look at the grocery list you were talking about now.

Chris

[Tim Wescott]

Here`s a good overall healthy type diet that should enable you to build muscle while losing fat simultaneously.......especially since you are a new trainee!

Meal # 1:
6 egg whites and 2 whole eggs cooked in non fat cooking spray
1/2 cup of oatmeal with small amount of skim milk and artificial sweetener
1 container of fat-free yogurt
10 oz. water

Mea l# 2:
1 can tuna,packed in water
large salad with fat-free low-sugar dressing
1 baked potato (plain)
10 oz. water

Meal # 3:
6oz. skinless chicken breast
1 cup of veggies
1/2 cup brown rice
10 oz. water

Meal # 4:
6oz. chicken or fish
1 salad (same as above)
1 plain baked potato
10 oz. water

Meal # 5:
1 can plain tuna
10 oz. water

Meal # 6:
protein drink mixed in water

This is just a representation of healthy low fat eating......there are plenty of other foods you can eat also.

Be careful of greasy foods,excess fat,sugar,sodium,or any white processed flour products,fruit juices,etc. etc.

read labels and try to get in 1 gram of protein per pound of bodyweight.

I`ll post a dumbell routine you can use later in this thread!!

[chris01]

Well looks like i got a bit of shopping to do!

Six meals a day? thats alot more than what i have, but after reading around the site ive realised 6 small meals is better than 3 big ones in a day. Ill try to fit them in in my day, but as i work 9 to 5, monday to friday, it might be a little difficult, but weekends will be fine.

Im planning on doing some training when i get up in the morning and later in the evening when i get home from work.

Should i be working out before or after a meal? and if say i had meal 4 and wanted to workout before meal 5.... how long after meal 4 should i leave the working out til?

Also is there a good website where i can get a supply of protein drinks or should i look for some when i go shopping?... as i dont know if it is sold in stores, lol.

Chris

[Tim Wescott]

It`s best to eat approximately every 3 hours or so......try to bring food to work with you in Tupperware containers and eat on your breaks.

Just wait at least an hour or so after eating to train......according to the size of the meal of course.

Training twice a day might not be a good idea.....too taxing and could lead to overtraining.

Try to get it done in 45-60 minutes a session.......or less, and you should be fine.

[Tim Wescott]

Not a bad bench at all.......I used to sell Marcy products and they make pretty sturdy stuff.

As far as the 45 pound dumbells go,you`ll probably have to get a barbell eventually as you said.

Mon.
DB Benches-3 x12
Incline Flyes-3x 10
Two DB Rows-3x10
DB Pullovers-3x12

Wed.
DB Press-2x8
DB Laterals-2x12
DB Bent-Over Laterals-2x12
Seated Alternate Curls-3x8-10
Lying DB Triceps Extensions-4x12,10,8,8

Fri.
Leg Extensions-5x15,12,10,8,20
Lying Leg Curls-5x15,12,10,8,8

If you don`t know how to perform any of these excercises go to www.exrx.net for a description with photos.

[chris01]

Thanks for all the help, and ur right, i didnt know half of those exercises... but that site helped.

The bench should be here in the next few days, ill get started on them and keep you posted about how im getting on.

Not so sure ill be able to do the lying leg curls because of the weakness in my legs but ill give it my best shot!

[Tim Wescott]

You`re quite welcome Chris......just do the best you can do.......that`s all any of us can do on a daily basis!

[chris01]

Tim said:

Here`s a good overall healthy type diet that should enable you to build muscle while losing fat simultaneously.......especially since you are a new trainee!

Meal # 1:
6 egg whites and 2 whole eggs cooked in non fat cooking spray
1/2 cup of oatmeal with small amount of skim milk and artificial sweetener
1 container of fat-free yogurt
10 oz. water

Mea l# 2:
1 can tuna,packed in water
large salad with fat-free low-sugar dressing
1 baked potato (plain)
10 oz. water

Meal # 3:
6oz. skinless chicken breast
1 cup of veggies
1/2 cup brown rice
10 oz. water

Meal # 4:
6oz. chicken or fish
1 salad (same as above)
1 plain baked potato
10 oz. water

Meal # 5:
1 can plain tuna
10 oz. water

Meal # 6:
protein drink mixed in water

This is just a representation of healthy low fat eating......there are plenty of other foods you can eat also.

Be careful of greasy foods,excess fat,sugar,sodium,or any white processed flour products,fruit juices,etc. etc.

read labels and try to get in 1 gram of protein per pound of bodyweight.

I`ll post a dumbell routine you can use later in this thread!!

Bench/Dumbells still havent arrived yet, hopefully before Monday because thats when i plan to start my new dieting/food regime (going out with work for a meal and drinks tomorrow night, my last pig-out for a while! lol)

Just a couple more questions. Id just like to mention again though that ive learned a hell of alot from this site in the past week or however long ive been coming here and i cant wait to get started.

This is how i plan to eat, just some tweaking of personal preferences from the one you gave me... although based heavily on it! ;D

Meal 1 : Oatmeal (full cup) yogurt, 10 oz water.
I am changing to a full cup of oatmeal because, i know eggs are very high in protein, but fried, poached, boiled or scrambled... i just cant eat them, never have, never likely too lol. So if u have another suggestion to put with a half cup of oatmeal ill gladly try it if i can. Otherwise ill just stick to this.
Also, is porridge an ok replacement for oatmeal?

Meal 2 : Protein Drink
What brands would u recommend? Preferrably internet based sites rather than stores as i am from Scotland and dont have a whole lot of stores that would sell this stuff round my way, lol.

Meal 3 : Tuna on dry toast with salad, 10 oz water

Meal 4 : Chicken/Fish (either) with rice/potatoes and Veg. 10 oz water.

Meal 5 : Protein Drink and/or fruit.

I will try to fit in a 6th meal in my day (will definately do it on weekends) but cause of work it is quite hard.

Any comments/suggestions are very welcome.

Chris