Various questions aiding fitness

richjs

richjs

richjs

Associate
Joined
14 Jan 2007
Posts
748
Hi all, little bit about me;

I'm currently enjoying my summer holidays (after finishing first year at uni).
I work all weekend and various weekdays depending on shifts. During my off time I'm trying to make up for the tolls of a year of binge drinking, generally getting fitter / slimmer.

I'm 6"4 or so, 83kg and nearly all my fat falls on my stomach - it actually looks very disproportionate as during my training so far, the rest of my body has tightened up dramatically, bar my stomach. My intention is to get rid of most of this, then start bulking.

I train 3 times a week, chest/shoulders/tris, back/bis and legs/abs (I occasionally throw abs in with the others).

I try to do some extended form of cardio at least 2-3 times a week (generally running, started at around 2.5k a month or so ago, up to around 6k) kept away from my leg training sessions and on alternate days to the Gym/ work and done in the mornings before breakfast.

I cycle a couple of miles every time I work (1mile each way on average) or when I visit friends who live close by - I'd average it at around 15 miles hard cycling spread out over the week.

At the moment I'm trying the CKD diet - 5 days kestosis followed by 2 days normal. I eat mainly Chicken, Beef, Dairy and Nuts (peanuts in general)

My questions;

1. Salt - I really love my salt and I'm aware I consume far too much, is this affecting me very badly in my training, or just other negative health effects. This is especially bad, as due to the CKD diet I find myself snacking on peanuts (heavily salted).

2. Overtraining - I have no idea at what point training becomes overtraining. Is it better to spread the runs / workouts over different days, or cut them down and leave it to just the cycling? I tend to not run if I can feel more than slight DOMS in my legs - bad or good idea?

3. Drinking - I've only gone out a handful of time (3-4) since the end of July, but I'm wondering how bad a night out is, ESPECIALLY due to the CKD diet.
E.G. If I go out 3 days into my cycle, drinking spirits/mixer (obviously will be picking up carbs here, especially sugars), will it complete invalidate the cycle?

4. Any tips for snacks on the CKD diet, obviously I will be eating as many meals as possible, but when at work for 9-10 hours a day, I need 2 breaks worth of snacks / quick meals.

Many thanks,

Rich

PS. Will try to get around to posting some photos to get some general opinion
 
There is only science in training if you want it to be there. The same questions gets asked on the internet 200000000 a day and there is the same amount of different answers.

1. Train with high intensity within the 4-8 rep range.
2. Train on alternate days
3. Forget all about daft calorie counting, daft diets and cutting out certain foods. Just eat. You know the healthy foods, eat them too. So much theories and science on this forum yet I see nobody I want to look like or 95% of the people look like they've never set foot in the gym. Less theory, thinking and talking, harder training.
4. Focus on the compound movements.
5. Don't waste money on supplements. If you must, buy Glutamine.
6. Drink a lot of water, cut out cheap fizzy drinks. You should do it anyway, training or not.
7. Take up boxing for fitness and 'cutting'.
8. Enjoy doing it, make it a lifestyle or you won't last.
 
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P.s. I think diet does play a massive role in the "stomach" area...

I've never had a defined look round my middle, but I do put the effort in cardio/weights.

The only thing I lack is a really healthy diet to add. I am healthy in what I eat, I don't do fizzy drinks, I rarely eat salty food, I hardly eat sugar, I try and get plenty protein and I probably drink once or twice a month since the last 5month.

I don't get enough fresh fruit and veg in my diet and I probably don't eat enough at the right time, thats probably my only problem at the moment.

I drink enough water, I don't smoke.

It depends what your goals are I guess, I'm not really aiming for a 6pack, I'm more focussed on increasing my strength and getting a really good level of cardio fitness
 
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regulus said:
There is only science in training if you want it to be there. The same questions gets asked on the internet 200000000 a day and there is the same amount of different answers.

1. Train with high intensity within the 4-8 rep range.
2. Train on alternate days
3. Forget all about daft calorie counting, daft diets and cutting out certain foods. Just eat. You know the healthy foods, eat them too. So much theories and science on this forum yet I see nobody I want to look like or 95% of the people look like they've never set foot in the gym. Less theory, thinking and talking, harder training.
4. Focus on the compound movements.
5. Don't waste money on supplements. If you must, buy Glutamine.
6. Drink a lot of water, cut out cheap fizzy drinks. You should do it anyway, training or not.
7. Take up boxing for fitness and 'cutting'.
8. Enjoy doing it, make it a lifestyle or you won't last.
Click to expand...


thats a lot of talking from an advocate of less talking.

there is no need for daft diets, agreed. a lifestyle change where your adjusted diet becomes the norm would be advisable, to the point where you are happy then only small adjustments are needed.

oh and regards to just eating: even good food can be bad. the phrase 'too much of a good thing....' is very true to diet also ;]
 
Fen, really, do not worry. If you train hard enough all the good foods in the world won't do you damage. Start loading them Tesco bags with Oats, and your favourite vegetables, eat as much as you like. Same with meat, go down your local butcher and buy as much meat as your wallet will afford. Make sure you eat regularly (at least 4 meals a day, more if possible). You will notice your cravings for sugary crap is non-existent if you eat enough solid foods. Introduce cardio in your routine to combat any excess calories from eating. I cycled to the gym and played badminton which was too much really, but I stayed sliced. Fill up old bottles with water, at least 3 litres and make sure you drink all of it every day.
 
Wow, more talking! Go regulus :p

the easiest way to lessen kcals is to not eat as many. Cardio is great but needing to do hours just to burn 500kcals (and the be hungry afterwards) is less efficient.

Also a few studies have been posted here showing that lots of meals are not really needed as previously thought.
 
There are loads of pages online that give a good idea about how many kcals you burn while working out in different ways and also how many kcals you burn while doing normal day to day things.
On top of that you need to know your BMR / RMR. You then have a good idea of your kcal output each day.

Quite a few online calculators will help work things out for you
 
that is complicating matters beyond what a beginner needs to know.

Your sig says all anyone needs to know. Do that and you'll grow.
 
Now that I completely agree with and I've said the same as you before. Some people talk too much about it all ad analyze it too much. Just get in the gym and train hehe
 
fen739 said:
(I occasionally throw abs in with the others).
Click to expand...

This got me. If you are really bothered about your bellt that much, occsionally just doesnt cut it (no pun intended). Try putting more sit-up/ab exercises into your routine, I do them every other day and have a weighted ab session once a week and its worked for me.

A LOT of salt is bad for you. But dont cut it out of your diet fully. I cut salt out of my diet when I started training and I got cramp a lot.

I drink once or twice a week, dont kick the ass out of it but I have a few with the lads.

As said above, you know what good foods are so just eat what you fancy ''within reason". Dont go slamming mac d's down your face every day.

A lot of people say to stay away from supplements but im not one of them, if you need a good source of protein for example there is nothing easier that throwing water and powder in a shaker and drinking it. Especially after training when you may not be hungry for food.

Water is your friend.

Mix up your routine and your food. Dont eat the same thing and train the same thing all the time everytime.

As the old saying goes: 'Work hard, Play harder'.

If you want to train properly, forget that, if your playing hard in the gym you have to work harder.

Hope this helps
 
Dan Dan said:
This got me. If you are really bothered about your bellt that much, occsionally just doesnt cut it (no pun intended). Try putting more sit-up/ab exercises into your routine, I do them every other day and have a weighted ab session once a week and its worked for me.
Click to expand...

The whole myth about needing to work the arse off your abs to get a flat stomach is a load of poo, if your carrying fat then you need to loose it and things like sit ups and other abs exercises arnt really going to help.
You need to focus on diet, cardio and big kcals burning compound moves which will also give your abs/core plenty of work to do.
 
Right, I'll get around to answering everyone with superninja edits / posts. First of all I'd just like to say many thanks for the help so far.

@tom e - that's mainly what I was thinking - I need to lose the fat or all I'll be doing is extending my belly over my chest. I'm not really interested in a 6pack, I just want a trim stomach, and once my chest catches up I'll begin to work more on it.


BMR - 2050 http://www.bmi-calculator.net/bmr-calculator/
RMR - 1950 http://www.shapeup.org/interactive/rmr2.php

so around 2000 avg

Salt is still my biggest question, I know everyone says cut it out, and I will work on lowering my intake, but is it actually detrimental to my goals or just bad for my general health?

@regulus

1. I train 3x8 reps (often by the last I am unable to complete) - should I be always in this range?

2. Training on alternate days - I do, but I throw in cardio pre-breakfast to aid the weight loss on off days - should I be adding this to my workout day instead?

3. I'm going to quit the CKD diet on Weds - meaning I'll have finished a cycle, I'm committed, but it is rather daft as I'm really missing just simple stuff such as fruit. This will also help me on cutting down my salt / fat due to less snacking on peanuts etc.

4. Could you elaborate on compound movements please - I do the usuals - squats / deadlifts / bench / pullups. Are there any others I should focus on?

5. I'm not on any supplements but I may consider getting some form of whey protein just for ease - especially on work days where its a quick easy source of protein.

6. I dont drink any fizzy drinks, only (A LOT of) water and some milk (stick in maybe 1 glass of fruit juice a day - when I wasnt trying CKD)

7. I'm definitely going to look into taking up some form of martial arts as itd be a fun skill to learn. Even if I dont in the summer I will be when I get back to university to make sure my health doesnt go to pot.

8. I do enjoy it, I'm getting quite into it, and I'm liking the effects very much.



I'm not doing anything tonight so will go take some photos.
 
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