i need advises please

alsalamou alykoum
im new here and i dont have arabic keybord as i live in england thats why im writing in english and i do understand arabic so even the answesrs in arabic it will be great
im starting training tomorow and i need some advise about how many times i can train a week and what i do have to eat and how many meals a day and what supliment i can take to get more energy and burn fat as well as im 1,75 and my weight is 76 kg ,so please i need some tips to make me start on the right way? your brother ismail

وعليكم السلام

(الي فهمته من كلامك انك لاتتحدث العربيه! اذا كنت تتحدث العربيه ترجم كلامك بغوغل ياكبتن)

What is the percentage of fat in your body
What is your goal
Do you want to increase the weight and magnitude?

اها عندك نسبة دهون وعلى مااتعتقد لازم تلعب تنشيف.... افحص نسبة الدهون ورد علينا او استشير الكابتن في النادي...........
اذا كنت تبغى تلعب تضخيم الوجبات تكون 6 وجبات يوميا منوعه بروتين مثل صدور الدجاج وكربوهيدرات مثل الارز وبعض الفواكه زي الموز.......
المكملات ماتحتاجها حاليا خليها شويه قدام وطبعا اهم مكملات لوحبيت تشتري مكملات هي الواي بروتين والاحماض الامينيه هذه الاساسيه........
بالتوفيق
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اخي ذا كاسيت ليش ماترد على رسايلي عسى خير ان شاء الله

اقتباس:

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المشاركة الأصلية كتبت بواسطة ismail1974

alsalamou alykoum

عليكم السلام و رحمة الله و بركاته

im new here and i dont have arabic keybord as i live in england thats why im writing in english and i do understand arabic so even the answesrs in arabic it will be great
im starting training tomorow and i need some advise about how many times i can train a week

four times per week are perfect

and what i do have to eat and how many meals a day and what supliment i can take to get more energy and burn fat as well as im 1,75 and my weight is 76 kg ,so please i need some tips to make me start on the right way? your brother ismail

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try to eat 5 or 6 meals per day

dont take any supplements the first two months except mutivitamins

after that you can aded whey protein ( powder protein ) 3 times per day
first time in the morning when you wake up
second time immediately after your workout
the third and last time before your bed time

and dont forget to sleep at least 8 hours at night

good luck

thanks you very much guys ,i will try your advises and as i know guys you have experience and knowlege about what are you talking about,im so happy thats your answer my matter and baraka allhou fikoum all.i will be honest my bodyfat fat its not mesured yet i will do it and i will let you know but my body has some especialy in the lower stomach and in my chest a bit as well

thank you captain,i do speak arabic and i was in the office working so thats why i typed it in english,what i want is to lose some fat and after that to gain my muscles ,and it will be great if you can give me some advise,my body fat is unmuserd yet but i weight 76 kg and my height is 1,75m so what do you think is the best way to follow?thanks againthe cast

All you have to do buy a fat burner like ( lipo 6 blak ) and it will help you out to burn the fat specially around your west.
Then, you have to join GYM and playing Cardio at least 40 MIN 3 time per week and recommended to work out body building to gain muscles.

and follow http://www.montada.com/customavatars/avatar788691_4.gif france for ever advices




thanks

thank you very much toto jeddah,just more information i need from you please,about the cardio does have to be in the gym like running on the machines and all sort things like this or do it on the air as jogging andif i do it for 3 times a week for 40 min so how about theweight so how many times a week,im trying to train 5 times a week so what do you think?
hope to hear from you soon
thanks again

working out 5 times a week is great

Cardio exercises :
Treadmill machine < running and jogging
bycycle
swimming
aerobics
etc

for maximum result use Interval running on the treadmill machine after your workout except the legs day, just use the bycycle for 15 mins to warm up you legs


Interval running example:
one minute normal walking + two minutes jogging + two minutes speed walk + thirty seconds to one minute Sprint and so on ...

about 30-45 mins

gdluck

اقتباس:

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المشاركة الأصلية كتبت بواسطة ismail1974

thank you very much toto jeddah,just more information i need from you please,about the cardio does have to be in the gym like running on the machines and all sort things like this or do it on the air as jogging andif i do it for 3 times a week for 40 min so how about theweight so how many times a week,im trying to train 5 times a week so what do you think?
hope to hear from you soon
thanks again

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hi again,

it's up to you and the GYM is optional but it will be better.
and you can do it on the air specially the running and foot ball training .

,,

about the weights ,
you can training 3 times per week at least

Monday : chest & Biceps

Tuesday: legs

Wednesday : back with tricips

Thursday: shoulder and nick or traps .

abs you can play it with day on and day off

hopefully to have better life with the healthy body

السلام عليكم شباب

الرجال يقول : i do understand arabic so even the answesrs in arabic it will be great

يعني يفهم عربي واذا كانت الاجوبة بالعربي تكون افضل له.

يعطيكم العافية

thank you very much chabab,i started yesterday and i will follow your advise guys ,hope it will work and im pretty sure it will because i know you guys you have an experience and you know what are you talking about so thanks again and i will update you with the result or the improvement soon.your brother ismail

Good luck my brother, all guy here to help and advise together to the correct information, tell us about your result
we waiting you brother
:)