Would much appreciate some advise, really trying hard here!

Gustov

Gustov

Gustov

Soldato
Joined
30 May 2008
Posts
7,788
Hi everyone,

I've developed my own exercise routine and would really appreciate some advise with regards to how I can make improvements and some critique with regards to where I am going wrong.

So...here are my stats.

Height - 6ft 1
Age - 22
Weight - 10.12lbs Stone / 64.2 kg

Diet
I can't eat gluten so that means no bread / pasta / cakes / biscuits. I eat a lot of meat...
My breakfast is usually yoghurt and honey or eggs and gluten free bread (13g of carbs per slice).
Lunch is usually a sandwich (gluten free again, usually cheese and ham) an apple, a packet of crisps and some small snack.
Dinner is cooked by my mum and is usually huge in portion size, always meat and veg on the plate.
I drink lots of water and apple juice and don't drink alcohol that often (No beer because of the gluten allergy)

I have 2 and a half scoops of protein (20g per scoop) with milk after every run I go on. Please find my runs of the last 4 weeks below, I've managed to achieve a half marathon in just 4 weeks training! I prefer running at night and have 4 x slices of gluten free toast beforehand to make sure I have energy.

2h5p34n.png


rk4obt.png


As you can see, my running is quite inconsistent but I have run 75.12 kms / 46.6 miles in 4 weeks!

It's important to note that I have a serious wrist injury which stops me from weightlifting...I lift 4x12 reps of 10kg dumbells every day but unfortunately can't do things like push ups until my wrist is sorted...

I'm looking to acheive a body like a footballer really, lean with excellent muscle definition. I don't really want to look 'huge'. I appreciate I'm probably doing too much cardio and not eating enough at the moment but any advise would mean the world to me. An example of the body I'm after is below :)

2wrdoc2.jpg


Thanks so much to everyone who replies :)
 
Last edited:
What's wrong with your wrist?
You won't get a body like that if you can't lift.
 
Morba said:
What's wrong with your wrist?
You won't get a body like that if you can't lift.
Click to expand...

I saved a shot in football from really close range. All the cartilages are destroyed. Seen 3 x physios and the NHS will do nothing. Going back to the doctors soon and not leaving the GP's room until I get a referral...
 
No two ways about it, you will have to lift. At 64kg and 6"1, I imagine if you get your bodyfat down as low as the guy in that pic you will look extremely skinny.
 
So what exactly is my routine going to do for me? I'm definitely getting a more 'toned' physique but not seeing results that I would like.

Does it sound okay to have 50g of protein shake after a run? Surely it's going to help the muscles?
 
It wont do anything for your muscles if the rest of your diet isnt in check. nor will it do much if all you are doing is running.

At 6'1 64kg you wont be "toned" (if such a term actually described anything), you'll be skinny. Believe me i was there. Eat more, get your wrist sorted and lift :p
 
Your gonna have to train and eat like a pig for a good few years to achieve that physique, fyi. It's totally possible but I would guesstimate at 6'1" you'd need to be 80-85kg @ 10-12% to be like that. Totally possible but not by running all week and having a protein shake once in a while.
 
Gustov said:
So what exactly is my routine going to do for me? I'm definitely getting a more 'toned' physique but not seeing results that I would like.

Does it sound okay to have 50g of protein shake after a run? Surely it's going to help the muscles?
Click to expand...


Well, it won't help you reach that body that's for sure.
Most footballers are skinny, only giving an impression of being 'toned' because they are low body fat.

The picture you have shown isn't a normal footballers body.
 
Thanks guys, so what's the general advice? I get my wrist sorted and get lifting?

Surely the running and protein shakes is doing more good than harm? I have some great muscles coming on my legs and have a very lean/slim body! Better than being a fatty eh :)
 
You need a proper weights routine, and a proper diet (read Steedie's diet thread).

Doing some bicep curls every now and then will do nothing for you goal and ultimately lead to gayness :(
 
If the wrist is an issue, would machine work not help here? Even though we all hate them with a passion? Atleast until the wrist gets better along with some rehab or something?
 
There isn't much point increasing calories without doing the weight training as well, you wouldn't be putting on the kind of mass you're looking for.

The training necessary to achieve the kind of physique you're after is quite specific, running will never be enough to get there no matter how much or how little you do it. Get the wrist sorted asap, you need to lift :).
 
Well that's why I need help. I want to eat more / weigh more but I don't want to put on much fat (hence the intensive cardio)
 
The intensive cardio will be counter productive to your wanted lean mass gains.
You need to eat more and lift. So yes, get the wrist sorted so you can't start pressing.
Can you pull with the wrist? What about other compounds like squats?
 
Hey, that picture you posted in your first post is kind of the body i would like too. Look's healthy and in shape without looking like you could pick up a bus :)

At the moment im just running trying to get my fat down and to get used to doing exercise then ill worry about the rest i guess :P
 
Morba said:
The intensive cardio will be counter productive to your wanted lean mass gains.
You need to eat more and lift. So yes, get the wrist sorted so you can't start pressing.
Can you pull with the wrist? What about other compounds like squats?
Click to expand...

Yes I can pull, it only hurts when I push down on it or if something bends it back. So for example, I can't do push ups but I can lift dumbells. I couldn't do bench presses as these put pressure on my wrist when lifting.

Sure I think I could do squats. Any exercises you could suggest would be amazing. I want to run a half marathon this year so need to keep the cardio up! It just sounds as if I need to eat more and incorporate lifting into my routine.
 
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