Diet Help

Sam

Sam

Sam

Soldato
Joined
12 Jan 2003
Posts
14,488
Location
Surrey
Hey

Following on from my protein thread and some of the comments from Freefaller and others really got me thinking and has also made me really want to start controlling my diet in order to help me get the results that i am after BUT allthough i have some small knowledge i really could do with some help to try and plan my diet.

My aim is to bulk up and get stronger (pretty obvious) but i also want to try and lose some fat. Im not a fat person by any stretch of the imagination but i have some excess fat around my stomach which i really want to get rid of over the coming months.

As of 2 weeks ago i have started some pretty basic stuff.

- Cut the beer
- Cut the crap takeaway food
- Cut the crap drinks (allthough i drink mostly water anyhow)
- Trying to eat a good lunch to ready me for my workout in the evening
- Stopped eating carbs with my dinner after the gym
- Introduced fish oils into my diet (which i know is good regardless)

I could just do with some tips really, is there anywhere you can go to discuss diets because to someone like me its all pretty daunting. I really want to put 100% into my gym routine over the next 6 months and want to make sure i get the best possible out of it.

Thanks for reading, i appreciate your comments / help

Sam
 
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while you could lower your bf% by gaining lean mass, you wont really do much about the fat around your belly.

might be worth taking 6 weeks of hard cardio, good weights routine and a kcal deficit, then after 6 weeks add 500kcal over your maintenance level. see how that goes and add or remove kcals depending on whether you are gaining too much fat compared to lean mass :]
 
Thought i would also post my gym routine too

Monday - Chest

Bench Press
Incline Bench Press
Decline Bench Press
Flys

(I try to change between bar and dumbells every few months)

Tuesday - Legs

Leg Press
Squats
Calf Raises
Lying Leg Curl

(Few other leg exercises on plate machines, cannot remember the exact names of the machines)

Wednesday

Was a break day but have decided to make this a back / Abs day

Thursday - Shoulders

Shoulder Press with dumbells (usually about 17.5 / 20kg)
Raises with dumbells (usually 10kg or 12.5kg)
Militaries
Shrugs

Friday - Bi's and Tri's

Seated dumbell curls - (usuallly about12kg /15 kg)
Close Grip Bench Press - (usually about 50 kg)
Tricep Pushdown
Tricep dips on plate loaded machine

Its getting late and im tired so im a bit sketchy with the details im afraid but it gives a basic idea of my current routine

Oh and i weighed in at spot on 70KG today :)
 
routine:

back day..... consists of what?

arm day - drop it.

if you want 4 days:

mon - chest
tues - legs
weds - off
thurs - back
fri - shoulder

:]
 
why do you want to do 5 days?
why do an additional arm day. i doubt you really need to be that specific in targetting the arms. an exercise or 2 after chest / back day will be more than enough until you really need to hit the arms for growth.
 
Morba said:
why do you want to do 5 days?
why do an additional arm day. i doubt you really need to be that specific in targetting the arms. an exercise or 2 after chest / back day will be more than enough until you really need to hit the arms for growth.
Click to expand...

Because i want to put everything into it and i am happy to train 5 days a week unless it isnt beneficial to me :confused:

NitrogenY3K said:
You need carbs in your PWO meal, this is probably the most important meal of the day. You need good quality carbs after training, so dont drop them
Click to expand...


Gordy R -

Something else you may want to do is cut your carbs out in the evenings and get your whole daily carb requirements during the day. This is by no means neccessary but it can be beneficial to a lot of people.
Click to expand...

Remember i want to lose a small amount of weight so alltho this may not be beneficial all the time for the next few months perhaps it will help me ?
 
Eat small regular meals and get regular sleep, it's suprising how better you feel just by doing this.

If you do 5 days a week you'll be sore, your body needs time to recover and build muscle

MW
 
Sam said:
Because i want to put everything into it and i am happy to train 5 days a week unless it isnt beneficial to me :confused:
Click to expand...

as you are just starting it would be more beneficial to do the arm exercises after you main bodypart ones, rather than from cold on a seperate day.
End of the day you will spend more time doing the same amount of work.


Remember i want to lose a small amount of weight so alltho this may not be beneficial all the time for the next few months perhaps it will help me ?
Click to expand...

it would be beneficial for building mass and dropping bodyfat%.

You mention losing fat and also weight, but also want to build some mass. The 3 do not go together
 
I know this im just trying to get my head around the best action plan ! Perhaps the best thing to do is keep eating but make sure i keep the food healthy and also start factoring some more cardio into my diet.

This is all very difficult to take in, anyone else have any advice to offer ?
 
the more you try and do the more difficult it gets really.
like, it is completely possible to lose fat (volume and percentage) while building lean mass. doing it is another thing!

pick a goal for 6 month time, be it lose fat (total weight of it), gain mass. then look at what that needs to happen.

clear goals are easier to achieve :]
 
Morba said:
the more you try and do the more difficult it gets really.
like, it is completely possible to lose fat (volume and percentage) while building lean mass. doing it is another thing!

pick a goal for 6 month time, be it lose fat (total weight of it), gain mass. then look at what that needs to happen.

clear goals are easier to achieve :]
Click to expand...

I can appreciate that mate, I dont think i can set fat loss as a goal as im not fat its just my stomach .... I thinks the key as said above is to eat well get some cardio on the go and keep on my workout regime ... oh and get plenty of situps in lol
 
If you have some fat you want to get rid of...your going to have to make it a priority to shift it.

Im not exactly fat (felt quite good to type that :) ):
http://forums.overclockers.co.uk/showthread.php?t=18065528

but i still have some fat that I want to get rid of around my abs, so Im having to keep a calorie restricted diet and do more cardio than Id like too. You dont have to be fat to make reducing your body fat a priority...you just need to have fat you want to get rid of.

Its not gonna shift itself any other way....its just biology at the end of the day.
I know its a pain, but if its bugging you enough to make you post a thread......work towards getting rid of it so that your heads clear enough for you to move on.

And a side note....you cant spot reduce fat so situps etc wont make it dissapear.
In some cases making your abs bigger will just push your stomach out more and make you look fatter.

EDIT:
If you want to see some diet examples then myprotein.co.uk has a few depending on what you want, fatloss/lean muscle gains etc. Pick them off the left hand menu under the heading 'Your Goals:'

Take their supplement recomendations with a pinch of salt though...they obviously want to sell you them :)

muscletalk.co.uk has sections on diet aswell, which can be quite usefull.
 
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