Changing my ways...help!

[The Mad Rapper]

I have been reading the posts here for a few months now, and am ready to make a few life changes. I would be very grateful for your advice in terms in training and diet.

At the moment my exercise consists of cycling 10 miles a day Mon-Fri to the train station and back to get into London for work. My partner is vegetarian, and as a result I am almost vegetarian as well. I am not, for example, allowed to have meat in the house. I am currently around the 15 stone mark, and estimate I could do with losing one or two stones of body fat.

I have trained a lot in previous years as I was in the Army, but in the last year since I moved in with my partner I haven't done anywhere near as much as I'd like. My job is very sedentary and I have a very sweet tooth - my dietry downfall easily. Aside from cycling and the odd walk with the family at weekends I do very little.

I did weight train when I served in Germany years ago and really liked it.

As I mentioned, I work in London and used to be a memmber of the Fitness First at Holborn. I visited a few weeks ago and can rejoin easily so using the gym ought not be an issue. I can train for a full hour at lunch, excluding the time to walk there and back and get changed and showered.

I really need a few questions answered and some general direction. There's such a lot to cover I feel it likely I will miss something! I'll try and cover everything, but please correct any misunderstandings I have.

I am 33 years old, and as mentioned need to lose one to two stones of bodyfat, but also to build muscle so I am stronger and have a more athletic bodyshape. I do not, ATM, want to be massive, but certainly I'd like to be far more muscular and proportinate then I am now.

I fully understand this will not happen overnight, and I also understand that nutrition and rest is as important as the actual training itself. To this end, I shall be ordering some whey from the MP web site this week. I have looked at the diet they have posted there, and although eating five or six meals a day will take some getting used to I am quite happy to give it a go. Have any of you looked at the diet they posted? Is it sufficent in your view? The real issue I will have is the 100 grams of chicken twice a day and the salmon. My partner will not allow meat/fish in the house, so I am really uncertain as to what to do with this. Any ideas? Is there anywhere near Holborn that will sell me 100g grilled chicken breast/salmon I can eat on the train on the way home?

I am also going to follow the training program posted in the Fat Loss article on the MP web site, which is self explanatory and I have no questions about. What I do need to know though is what do I do about cycling?

Should I countinue to cycle the 10 miles each day and do the weight training on top, or should I ditch the cycling and get the bus so I am not doing too much?

I had thought perhaps that the cycling would be good cardio if I didn't have the first meal until I arrived at the station, but the journey home is mainly uphill and will be a killer after a hard lunch on the weights.

How do I spread the meals out? Every 3 hours is it? I see in the diet they list the protein intake as 120g per day, do I need to take any BCAA tablets in addition to this or is that enough?

Finally, how do I cope with my sweet tooth? I think I could manage Mon-Fri and have a cheat day on the Sat or Sun. Would that be OK?

I thought I'd measure my weight each Monday, and have my BF % checked each month at the gym. I'll keep a log and I'll post my progress here. I also thought I would get my Mrs to take a photograph of me each month so I can see the difference (if any!) - again, a good idea?

Sorry for all the questions, thanks for reading and if you can help please do.

I am sure I have missed things, oh well!

 

[MTA99]

Deep breath..........here goes!!

I have been reading the posts here for a few months now, and am ready to make a few life changes. I would be very grateful for your advice in terms in training and diet.

Excellent!! I love it when people use life/lifestyle changes not "diet"

EDIT/ Here's a perfect example..... http://news.bbc.co.uk/1/hi/health/6540493.stm

I am 33 years old, and as mentioned need to lose one to two stones of bodyfat, but also to build muscle so I am stronger and have a more athletic bodyshape. I do not, ATM, want to be massive, but certainly I'd like to be far more muscular and proportionate then I am now.

Focus on the weight loss first. Becoming massive won't happen by accident and certainly not overnight. You are in control of your body shape!

Have any of you looked at the diet they posted? Is it sufficient in your view? The real issue I will have is the 100 grams of chicken twice a day and the salmon. My partner will not allow meat/fish in the house, so I am really uncertain as to what to do with this. Any ideas? Is there anywhere near Holborn that will sell me 100g grilled chicken breast/salmon I can eat on the train on the way home?

MP are a company which exist to make money. The diet on the website is good but it has quite a few of their products in there for obvious reasons Post your diet on here, taking into account your likes/dislikes then I'm sure we can advise you. As for the no meat in the house rule.....could you compromise at all? You partner has taken a lifestyle decision not to eat meat now you're taking one that will include meat. Failing that, from memory I think there's a sainsburys opposite Holborn underground. They should do pre-cooked chicken portions, breast, legs, whole birds etc.

What I do need to know though is what do I do about cycling?Should I continue to cycle the 10 miles each day and do the weight training on top, or should I ditch the cycling and get the bus so I am not doing too much?

During the weight loss stage I'd not worry about the cycling. If you've been doing it for a while I guess your body is pretty well adapted. When it comes to adding lean muscle that situation *may* have to change.

How do I spread the meals out? Every 3 hours is it? I see in the diet they list the protein intake as 120g per day, do I need to take any BCAA tablets in addition to this or is that enough?

3 hours is good but as with all this stuff its a guideline. You have to take into consideration your work and personal commitments. If you're battling against them to eat every 3 hours on the dot then you'll get pretty bored of it pretty quickly. If you can get the first two meals in with only 2.5hr or 2hr gap then so be it. Usually i'd not suggest taking BCAA tabs/powder but if you home diet is lacking animal protein it could be somethig worth considering. I know very little about the amount and types of amino acids available in a veggie diet, some of the other guys may be more help in this regard. Overall be flexible and don't worry about not being able emulate those who are 100% committed to bodybuilding.

Finally, how do I cope with my sweet tooth? I think I could manage Mon-Fri and have a cheat day on the Sat or Sun. Would that be OK?

Cheats are an excellent way to stay focussed but don't let them get out of hand. If you know you've gotta go out for a meal on a monday evening, don't cheat in the weekend AND on the monday. Its the "oh well I've already ruined this week" mentality that will drag you down. If you're happy with your diet and its working, staying off the sweets should be easier.

I thought I'd measure my weight each Monday, and have my BF % checked each month at the gym. I'll keep a log and I'll post my progress here. I also thought I would get my Mrs to take a photograph of me each month so I can see the difference (if any!) - again, a good idea?

Measuring your weight at the same time is important. Hydration levels can vary your stats significantly. A pint of water weighs ~1lb so your weight loss for the week could be totally masked by having an extra glass of water before stepping on the scales. Keep a log and take photos so you can brag on here when you've reached your target weight!!

 

[The Mad Rapper]

Deep breath..........here goes!!

Thanks for taking the time to reply, I know there was a million and one things to answer.

MP are a company which exist to make money. The diet on the website is good but it has quite a few of their products in there for obvious reasons

I understand that, but taking a generic view their suggestions about the consumption of protein and fish oils are sound, regardless of the company supplying them?

Post your diet on here, taking into account your likes/dislikes then I'm sure we can advise you.

OK, I usually start the day with two slices of wholemeal toast, olive based spread and some marmalade and a cup of tea. For lunch I would have a salad from Pret, or some sandwiches, a bit of cake and a bottle of water. I may also snack in the afternoon on sweets or biscuits. Dinner would be 100% vegetarian, either pasta, pizza, chilli rice, a vegetable stew of some sort, or some Quorn type meat replacement with a potato and vegetables. I would then snack in the evening with cups of tea and biscuits.

Generally, I like all meat, I like all vegetables aside from brussel sprouts, corgettes and turnips/swedes. I like rice and pasta.

I have a real issue with cups of tea, it seems that I have a biscuit every time - a mental association I've obviously had for years!

As for the no meat in the house rule.....could you compromise at all? You partner has taken a lifestyle decision not to eat meat now you're taking one that will include meat. Failing that, from memory I think there's a sainsburys opposite Holborn underground. They should do pre-cooked chicken portions, breast, legs, whole birds etc.

Having meat or fish in the house is a definate non-starter. She's been vegetarian since childhood and as it's her house I really can't start throwing my weight around

I know the Sainsbury's you mean. That will be fine for the chicken but I still need the salmon or a replacement.

I would be very grateful if you could recommend a menu based on the one on the MP site, tailored to my circumstances.

Another question I had is that the menu seems to be designed for someone training in the evening. If I train at lunch, how do I jug the meals around so the menu still works?

During the weight loss stage I'd not worry about the cycling. If you've been doing it for a while I guess your body is pretty well adapted. When it comes to adding lean muscle that situation *may* have to change.

OK, so I stick to cycling twice a day, five days a week and do the weight training as per the programme on the Mon, Tue, Thu and Fri?

Cheats are an excellent way to stay focussed but don't let them get out of hand. If you know you've gotta go out for a meal on a monday evening, don't cheat in the weekend AND on the monday. Its the "oh well I've already ruined this week" mentality that will drag you down. If you're happy with your diet and its working, staying off the sweets should be easier.

Yes, I understand that - I'll just need to make sure the treat is suffiecently yummy to make the wait worthwhile

Measuring your weight at the same time is important. Hydration levels can vary your stats significantly. A pint of water weighs ~1lb so your weight loss for the week could be totally masked by having an extra glass of water before stepping on the scales. Keep a log and take photos so you can brag on here when you've reached your target weight!!

I have thought about this. I thought if I weighed myself on a Monday after I get home from work then that would be roughly the same time every week.

 

[MTA99]

Thanks for taking the time to reply, I know there was a million and one things to answer.

No probs

I understand that, but taking a generic view their suggestions about the consumption of protein and fish oils are sound, regardless of the company supplying them?

The basic principles of the diet are sound. The sample diet is based on this http://www.myprotein.co.uk/your-goals/fat-loss/?article=diet (i presume). They got things like scottish oats where supermarket oats are cheaper (but not as convenient). Sida Cordifolia is useless without caffeine and even then its ephedrine based so not ideal!

OK, I usually start the day with two slices of wholemeal toast, olive based spread and some marmalade and a cup of tea. For lunch I would have a salad from Pret, or some sandwiches, a bit of cake and a bottle of water. I may also snack in the afternoon on sweets or biscuits. Dinner would be 100% vegetarian, either pasta, pizza, chilli rice, a vegetable stew of some sort, or some Quorn type meat replacement with a potato and vegetables. I would then snack in the evening with cups of tea and biscuits.

I meant the diet you're thinking of using for the weight loss!

I have a real issue with cups of tea, it seems that I have a biscuit every time - a mental association I've obviously had for years!

Dropping the biscuits is gonna be essential. They'll be fueling your sweet tooth and will probably add more cals they you think to your daily totals.

Having meat or fish in the house is a definate non-starter. She's been vegetarian since childhood and as it's her house I really can't start throwing my weight around

Fair enough!

I know the Sainsbury's you mean. That will be fine for the chicken but I still need the salmon or a replacement.

I'm not a fish or seafood fan so my diet includes no fish at all....well the occational tuna sandwich when i've got nothing else prepared. I have some fish oils to get the fatty acids that are otherwise missing. Not having the salmon will not ruin the diet.

I would be very grateful if you could recommend a menu based on the one on the MP site, tailored to my circumstances.

That's your job.........draft something and we'll work from there. Only you can work out how your home/work commitments and personal tastes are gonna fit in.

Another question I had is that the menu seems to be designed for someone training in the evening. If I train at lunch, how do I jug the meals around so the menu still works?

Before training you need a pre-workout meal of complex carbs and protein to fuel you through the workout. Immediately afterwards you'll want some simple carbs with whey to replace energy stores and help repair the muscles. Within the next 90mins you'll want a decent meal of complex carbs, protein and fats. Regardless of when you train you should aim for these 3 "meals". Several of the guys on here train in the mornings so they'll have more advice (i train after work).

OK, so I stick to cycling twice a day, five days a week and do the weight training as per the programme on the Mon, Tue, Thu and Fri?

The upper/lower split is a good one but since you've got experience from training before you might find it a little repetative. Try it, see if you enjoy it. If you think you need to change things around to make them more interesting then we can help you with that later.

I have thought about this. I thought if I weighed myself on a Monday after I get home from work then that would be roughly the same time every week.

Perfect

 

[trojan698]

I only read the opening post as I'm short on time, but is there no way you can incorporate meat into your diet? Even if you bought a seperate (small beer) fridge and had seperate cooking utensils? I'm familiar with stubborn vegetarians and it being her house but there's no reason you should compromise your diet because of hers. You could always persuade her that it'll help you achieve a better figure and will be beneficial for her in the bedroom.

Good luck, I made the lifestyle change recently too and I'm thoroughly enjoying the challenge.

 

[The Mad Rapper]

Sida Cordifolia is useless without caffeine and even then its ephedrine based so not ideal!

Do I need to take those two supplements or will my loss be OK just with the diet and training?

I meant the diet you're thinking of using for the weight loss!

I am intending to use the diet listed on the MP web site. The link is here

Dropping the biscuits is gonna be essential. They'll be fueling your sweet tooth and will probably add more cals they you think to your daily totals.

I agree with you 100% - this is going to be a big challenge for me, but that's what this is about right? Should I stop drinking tea do you think so I don't have the temptation? Or start drinking green tea without milk?

I'm not a fish or seafood fan so my diet includes no fish at all....well the occational tuna sandwich when i've got nothing else prepared. I have some fish oils to get the fatty acids that are otherwise missing. Not having the salmon will not ruin the diet.

What do I replace the salmon with though?

That's your job.........draft something and we'll work from there. Only you can work out how your home/work commitments and personal tastes are gonna fit in.

I was going to bow to the knowledge of the MP diet and use that. I can eat when I like at work so that's not an issue. I'll check out Sainsbury's on the way home and see what they have to offer. It may be possible for me to visit my GFs parent's home and cook stuff there as well, I'll need to speak to them about that though.

Before training you need a pre-workout meal of complex carbs and protein to fuel you through the workout. Immediately afterwards you'll want some simple carbs with whey to replace energy stores and help repair the muscles. Within the next 90mins you'll want a decent meal of complex carbs, protein and fats. Regardless of when you train you should aim for these 3 "meals". Several of the guys on here train in the mornings so they'll have more advice (i train after work).

That reads like great advice, I will try and stick to that.

The upper/lower split is a good one but since you've got experience from training before you might find it a little repetative. Try it, see if you enjoy it. If you think you need to change things around to make them more interesting then we can help you with that later.

I'll give the training plan a month or two and see how I am getting on. I understand I will need to keep it fresh or my body will know what's coming and the weight loss/muscle gain will slow.

 

[The Mad Rapper]

I only read the opening post as I'm short on time, but is there no way you can incorporate meat into your diet? Even if you bought a seperate (small beer) fridge and had seperate cooking utensils? I'm familiar with stubborn vegetarians and it being her house but there's no reason you should compromise your diet because of hers. You could always persuade her that it'll help you achieve a better figure and will be beneficial for her in the bedroom.

Good luck, I made the lifestyle change recently too and I'm thoroughly enjoying the challenge.

Thanks for the post mate

It's not an issue so much storing the food, as actually cooking it in her kitchen using her utensils.

I remember coming home drunk one day and heating a tin of Chicken and Vegetable soup up in the microwave. She came into the kitchen and went mental, she still refuses to use that bowl to this day

 

[MTA99]

Do I need to take those two supplements or will my loss be OK just with the diet and training?

You don't need to take them, i was just highlighting how they're selling you some supps. Ephedrine is a powerful stimulant and you shouldn't be taking it if you don't need it. Can make you really "edgy"

I agree with you 100% - this is going to be a big challenge for me, but that's what this is about right? Should I stop drinking tea do you think so I don't have the temptation? Or start drinking green tea without milk?

Too right! The initial temptation will be massive but once you're over that and you're into a routine with your new diet its easy! You know what you're eating and when, its one less thing to think about. Green tea would be better but again its not essential. The vast majority of any weight loss will come from a calorie defict through a proper diet.

What do I replace the salmon with though?

(more ) chicken, beef, pork etc The salmon is there for protein so any meat will do.

I was going to bow to the knowledge of the MP diet and use that. I can eat when I like at work so that's not an issue. I'll check out Sainsbury's on the way home and see what they have to offer. It may be possible for me to visit my GFs parent's home and cook stuff there as well, I'll need to speak to them about that though.

Make sure you read the explantion behind the diet on the page i posted. If you understand why you're eating certain foods then you're more likely to stick to it. Blindly following the diet will work but you might be more tempted to stray. You might find buying all food pre-packed/prepared might start to hit the wallet quite hard but if you can do some cooking/preparation somewhere else then you'll probably end up spending less money.

I'll give the training plan a month or two and see how I am getting on. I understand I will need to keep it fresh or my body will know what's coming and the weight loss/muscle gain will slow.

If you enjoy it all you need to do is change the odd exercise rather than the whole routine to keep up the weight loss. Keeping yourself motivated is the most important thing. Missing the odd session or skipping the odd meal is fine but if the bulk of your training and diet start to slip so will your results. Stay motivated and you'll reach your goals easy peasy!!

 

[MTA99]

It's not an issue so much storing the food, as actually cooking it in her kitchen using her utensils.

Well that makes things much easier *if* you can cook at her parents. You could cook off a kilo of chicken breasts in the oven, then store them at home, giving you 3 days of protein for £4-6 - bargin!! Do that twice a week, job done!

 

[The Mad Rapper]

Thank you MTA - awesome replies and I am very grateful. I'll order my protein tomorrow and sort out my gym membership this week.

Hopefully I can start the new me next week!

I'll let you know how I get on

 

[Morba]

MTA, why do you think that Sida would be bad because of the eph?

I was under the impression that eph was anti-catabolic (read this a while ago so could be mistaken), making it a good thing to use.

 

[MTA99]

MTA, why do you think that Sida would be bad because of the eph?

I was under the impression that eph was anti-catabolic (read this a while ago so could be mistaken), making it a good thing to use.

Yeah. I'm not comfortable coming on here and telling someone who i know nothing about to take a stimulant as powerful as eph (albeit sida+caffeine). If the OP does some research and decides for himself (much as i did) then fine.

There's a nice write up of the ECA stack here: http://www.muscletalk.co.uk/ECA_(Epedrine,_Caffeine,_Aspirin)/m_155953/tm.htm

But note this

Possible Side Effects

Anxiety, shaking, increased sweating, lightheadedness, dizziness, light headache, gastrointestinal distress, insomnia, irregular heartbeat, increased heart rate, heart palpitations, inreased blood pressure, stroke, seizures, psychosis etc..people who are easily depressed should be on a watch out because the eph will increase their depression. Increased sweating/heat production means you need to drink more water. Moreover, ephedrine can be addictive if taken for more than 6 months. Increased sweating/heat production means you need to drink more water.

^^^He's so high on ECA he repeats himself!!

 

[Morba]

Yeah. I'm not comfortable coming on here and telling someone who i know nothing about to take a stimulant as powerful as eph (albeit sida+caffeine). If the OP does some research and decides for himself (much as i did) then fine.

There's a nice write up of the ECA stack here: http://www.muscletalk.co.uk/ECA_(Epedrine,_Caffeine,_Aspirin)/m_155953/tm.htm

But note this



^^^He's so high on ECA he repeats himself!!

Thats fair enough on the first point.
the 2nd is to be expected purely because of the eph, not as bad as clen tho i bet (which raises the metabolism by 10% compred to 3% or eph

 

[MTA99]

Thats fair enough on the first point.
the 2nd is to be expected purely because of the eph, not as bad as clen tho i bet (which raises the metabolism by 10% compred to 3% or eph

Didn't CW do a cycle of Clen? Where is that daft old bugger when you need him!?!

/me runs and hides in gym!

 

[Styles]

Kudos MTA99, Great Posts.

One point I would add after breezing through would be just adding to what you've said.

When taking you protein and complex carbs before workout, Do not take this directly before the workout as you will more than likely be sick. A decent amount of carbs 60 minutes before should be just perfect I can vouch for this as I've felt the wrath of eating too soon before a workout...

And for the shake post-workout, stick some protien in there, your body is craving, feed it.

Apologies if this has already been mentioned, it's late and all that 7-1 malarky in the football has tired me out!

EDIT: Just read through your post, and you have indeed mentioned what I've just said. Kudos+2

 

[The Mad Rapper]

Right! Rather than start a new thread I thought I'd just update this one. I've got all my dietry items now and started my diet today.

I weighed myself when I got in from my run after work and tipped the scales to 14 Stone 3 lbs. I weighed myself on Friday and was 14 Stone 6 lbs. On Friday, Saturday and today I've ran at least 3 miles so am pleased so far.

I'll update with new weight every week but haven't joined the gym yet. Basically I've applied for a new job and it's going well so I am holding off until I find out whether I will get it or not. If I am unsuccessful I'll join my old gym at Holborn, if I am successful I'll need to look for a new gym closer to St Pauls.

Until I join the gym I'll be doing cardio (cycling and running) - so I've dropped some of the protein from the diet.

I've just cooked the brown rice for lunch tomorrow (as discussed here) but according to the page it reads 100G rice. Is that wet weight or dry weight? I've cooked 100G dry to be sure but it looks like a ******' lot to me! Not sure I could eat that much in one go so am hoping it's wet weight

My diet now looks like this:

Meal 1: 80G Oats, 40G Whey (with Milk) and 2 Omega 3 gels

Meal 2: 40G Whey (with water)

Meal 3: 100G Brown Rice, Tin of Tuna in Spring Water and 2 Omega 3 gels

Meal 4: 40G Whey (with water)

Meal 5: Carb free meal rich in vegetables and some soya protein with family

Meal 6: 40G Whey (with Milk) and 2 Omega 3 gels

Can you guys give me your opinions please? Does that look OK as a start in conjunction with the cardio until I get myself into the gym?

 

[The Mad Rapper]

*Bump*

 

[trojan698]

Quite a lot of whey there! Considered having scrambled eggs and porridge for breakfast instead?

 

[The Mad Rapper]

Quite a lot of whey there! Considered having scrambled eggs and porridge for breakfast instead?

I could do that. Is that just to change my protein sources?

 

[Froggeh]

if you're trying to bulk its better to get your calories from real foods instead of whey