how could i improve my diet

lynchy6789 · 7 Apr 2011 at 17:07

Wouldn't really say bulking. I do gym 3 x a week and run 3 x a week with fat loss in mind.

Aim for around 2000 Calories a Day. Apart from the beer every not and again. My normal diet days bring around 190g Protein, 100g fat and 50-70g carbs (running days 100-120g)

the use of double cream is about 50ml and 50g cheese per portion just try and keep my evening meals low carb

therutz · 7 Apr 2011 at 17:08

•To lose body fat, build muscle: Use enough weight that you can ONLY complete 10-12 repetitions and 1-3 sets (1 for beginners, 2-3 for intermediate and advanced exercisers). Rest about 30 seconds-1 minute between sets and at least one day between workout sessions

•For muscle gain: Use enough weight that you can ONLY complete 4-8 repetitions and 3 or more sets, resting for 1-2 minutes between sets and 2-3 days between sessions. For beginners, give yourself several weeks of conditioning before you tackle weight training with this degree of difficulty. You may need a spotter for many exercises.

•For health and muscular endurance: Use enough weight that you can ONLY complete 12-16 repetitions, 1-3 sets, resting 20-30 seconds between sets and at least one day between workout sessions.

Freefaller · 7 Apr 2011 at 17:10

This thread is most amusing! Love this "advice"

LiE · 7 Apr 2011 at 17:11

I think it's pretty common knowledge that 6 and below reps is strength training and 8-12 is used for gaining muscle.

Freefaller said:
This thread is most amusing! Love this "advice"

Bro-science at it's best.

therutz · 7 Apr 2011 at 17:12

lynchy6789 said:
Wouldn't really say bulking. I do gym 3 x a week and run 3 x a week with fat loss in mind.

Aim for around 2000 Calories a Day. Apart from the beer every not and again. My normal diet days bring around 190g Protein, 100g fat and 50-70g carbs (running days 100-120g)

the use of double cream is about 50ml and 50g cheese per portion just try and keep my evening meals low carb

If fat loss is what u want u really need to cut that fat out ie full fat mayo and cheese is NOT good

how big are you ie weight hight etc how big is your wrist as this will indicate your frame size ie big boned etc

therutz · 7 Apr 2011 at 17:13

LiE said:
I think it's pretty common knowledge that 6 and below reps is strength training and 8-12 is used for gaining muscle.

Bro-science at it's best.

sems like some peeps here are mistaken,, this is why i say its just a guide YOU DO WHAT YOU WANT and the gains will talk for themselves

LiE · 7 Apr 2011 at 17:17

lol rutz, I don't know what to say to your 'advice' ...

therutz · 7 Apr 2011 at 17:23

[/url][/IMG]Me when i got big just after had my nasil polyps removed (groths in the sinuses stopping me from breathing propely)

This pic is of me now

lynchy6789 · 7 Apr 2011 at 17:26

Freefaller said:
This thread is most amusing! Love this "advice"

I did try to say in my post that it wasn't really advice hehehehe and he should listen to more knowledgeable people like yourself.

Just thought i would offer what I do and have managed to lose a stone in 5 weeks but if their is improvements that i should change or make I would much appreciate them

tom_e · 7 Apr 2011 at 17:27

therutz said:
If fat loss is what u want u really need to cut that fat out ie full fat mayo and cheese is NOT good

how big are you ie weight hight etc how big is your wrist as this will indicate your frame size ie big boned etc

OH NO HE DIDNT

There's nothing wrong with fat in a fat loss diet in fact most find it helpful, I've dropped over 30lbs since January with a diet filled with full fat peanut butter, olive oil, cheese etc.
It all depends on what road you want to go down low carb high fat or low fat higher carbs, but most find the low carb approach gives the quickest and best performance.

LiE · 7 Apr 2011 at 17:28

Fats are win, carbs are the inferior macro.

lynchy6789 · 7 Apr 2011 at 17:30

therutz said:
If fat loss is what u want u really need to cut that fat out ie full fat mayo and cheese is NOT good

how big are you ie weight hight etc how big is your wrist as this will indicate your frame size ie big boned etc

The amount i have is very limited like if I have tuna will have a teaspoon of mayo with it (have full fat due to the amount of rubbish in Low-fat and it doesn't taste as nice) Or I shall have tuna on its own with a dollop of coleslaw. Cheese apart from when i make this lasagna I don't eat.

6ft3, 14st 12lb wrist is about 15-20cm no got a tape measure near me

therutz · 7 Apr 2011 at 17:32

hehe ok what ever lol there are differant types of fat fatty acids and trans fats and sat fats we need fatty acids ie in NUTS FISH etc etc NOT cheese as these are dairy and NOT good

A little of anything wont hurt you buit i stayed away from all the bad fats when i lost 7 stone i did it in 1 year as so not to have unhealthy saggy skin drooping which is what happens when people loose weight to quickly "or am i wrong again) i will have to have a word with all the trainers i have spoken to over the years as they are so obviosly wrong NOT lol

I am NOT trying to teach any one to suck eggs i just thought id offer some knowlage on the subject i see now i should have not bothered hhhhhhhhm SORRY

neon.uk · 7 Apr 2011 at 17:35

LiE said:
Bro-science at it's best.

The whole fitness/supplement industry is full of bro science. I like to discuss certain things, but at the end of the day everyone is different. I'm a strong believer in finding what works for you. Thats sounds really cliched, but oh well.

Sometimes it's way to easy to get bogged down in what other people do/have done to achieve their goals.

To the OP:
Unless you're on a super strict diet for a specific goal (contest/summer), I would just set a target protein intake per day and a target calorie intake. Going totally anal about it makes you go a bit crazy, but I know some people enjoy that sort of thing. Set the calorie intake to allow plenty of carbs to compensate for the rugby. Just hit your calorie and protein goal and ensure a good balance of carbs and fats from good whole sources.

Skull · 7 Apr 2011 at 17:36

Therutz may not know the olecranon process of the ulna from the posterior of his pelvic region, but despite that he probably has consistently exercised with intensity in a 6-12 rep range and had a decent diet, which is what it all boils down to in the end.

Having said that, the picture posted shows very little. Favourable lighting, low-quality image, very little skin actually on display. Either the perspective is making your forearm look much bigger than your upper arm, or you actually don't have very developed arms, just low bodyfat.

Post a proper picture!

tom_e · 7 Apr 2011 at 17:38

Skull said:
consistently exercised with intensity in a 6-12 rep range and had a decent diet, which is what it all boils down to in the end.

Very good point, once you find what works for you it's all about consistency and you will see results.

therutz · 7 Apr 2011 at 17:42

lynchy6789 said:
The amount i have is very limited like if I have tuna will have a teaspoon of mayo with it (have full fat due to the amount of rubbish in Low-fat and it doesn't taste as nice) Or I shall have tuna on its own with a dollop of coleslaw. Cheese apart from when i make this lasagna I don't eat.

6ft3, 14st 12lb wrist is about 15-20cm no got a tape measure near me

At 6ft 3 i would say 12.7 stone is a good weight and in the middle of your bmi

im 6ft and they say 11.7 is right for me for perfect BMI i like to stay at 11.2 so i can have treats and put on a bit then work hard the next day to loose it again

icecold · 7 Apr 2011 at 17:42

therutz said:
If fat loss is what u want u really need to cut that fat out ie full fat mayo and cheese is NOT good

how big are you ie weight hight etc how big is your wrist as this will indicate your frame size ie big boned etc

therutz said:
sems like some peeps here are mistaken,, this is why i say its just a guide YOU DO WHAT YOU WANT and the gains will talk for themselves

Nope, just a case of you being plain 'ole wrong I'm afraid.

Congrats on the big arms, I suppose.

edit: why are you talking about BMI?

therutz · 7 Apr 2011 at 17:46

Skull said:
Therutz may not know the olecranon process of the ulna from the posterior of his pelvic region, but despite that he probably has consistently exercised with intensity in a 6-12 rep range and had a decent diet, which is what it all boils down to in the end.

Having said that, the picture posted shows very little. Favourable lighting, low-quality image, very little skin actually on display. Either the perspective is making your forearm look much bigger than your upper arm, or you actually don't have very developed arms, just low bodyfat.

Post a proper picture!

Pic was taken with an iphone 3gs

I have not tried to gain muscle this time i just wanted to keep the body fat down and achieved that very well and what in the world do you meen by this " olecranon process of the ulna from the posterior of his pelvic region" take it you trying to in some way be funny

as for the pic i will dig one out

BMI-=- Body Mass Index

BennyC · 7 Apr 2011 at 18:08

We know what BMI is just curious as to why you're mentioning it as it is for the most part inaccurate in trained individuals.

I appreciate you're trying to help but I'm somewhat confused as to your take on strength & mass training. What you've said is that effectively a 100m sprinter will run a marathon to train and a marathon runner will sprint? (if we translate it to another example)

In order to increase strength muscle must be stressed with slightly sub-maximal or even above maximal loads (in the case of negatives) in order to hypertrophy. Using a load that the body is quite easily capable of dealing with will just cause the body to become more efficient and doing so for that load and become more calorific than anything else.