So, have you got the point where you actually took a step in to the gym or are you still discussing it?
Yes I have been in the gym and going today also.
My current diet
- Thread starter opethdisciple
- Start date
Yes I have been in the gym and going today also.
I know where I was going wrong before, and that was my diet.
No where near enough for gains and too much for fat loss.
I'm gona need some serious help here tho, as I think the diet is key.
How many calories do I need? How much do I restrict? How much protein etc etc etc..
No where near enough for gains and too much for fat loss.
I'm gona need some serious help here tho, as I think the diet is key.
How many calories do I need? How much do I restrict? How much protein etc etc etc..
Right this is what I have settle on:
Monday:
- Leg press 5x8
- OHP 3x8
- Wide-grip chin ups 3x8
- Dips 3x8
- planks (3x3 for 30 seconds moving to a minute.)
Wednesday:
- Reverse lunges (with dumbells);
- Dumbell row 3x8
- Bench Press 3x8
- side planks (3x3 for 30 seconds moving to a minute.)
Friday:
- SLDL;
- Single arm dumbell press (seated) 3x8
- Pull-ups 3x8
- Single arm chest press 3x8
- Reverse planks (3x3 for 30 seconds moving to a minute.)
I have started doing 20mins of cardio work after each workout.
Monday:
- Leg press 5x8
- OHP 3x8
- Wide-grip chin ups 3x8
- Dips 3x8
- planks (3x3 for 30 seconds moving to a minute.)
Wednesday:
- Reverse lunges (with dumbells);
- Dumbell row 3x8
- Bench Press 3x8
- side planks (3x3 for 30 seconds moving to a minute.)
Friday:
- SLDL;
- Single arm dumbell press (seated) 3x8
- Pull-ups 3x8
- Single arm chest press 3x8
- Reverse planks (3x3 for 30 seconds moving to a minute.)
I have started doing 20mins of cardio work after each workout.
Fat loss is the aim.
Yea, Im going to go to a physio soon.
How does this look diet wise?
My idea is to do 30mins HIIT after my weight session x3 a week. That leaves 4 off days, will probably take one completly off leaving 3 days.
Two of those I could fit another 2 session of 30mins cardio. How does the diet look considering the above?
Too many calories?
Diet
9am Breakfast:
3 egg white omelet with spinach
3 strips of turkey bacon
porridge with water
Lunch 1.30pm:
1 Chicken breast
Portion of brown rice
Veggies
Preworkout 6pm:
Tin of Tuna
Veggies
Post workout 8.30pm:
30g Whey with water
1 banana (The banana is there to provide the sugars to help the whey get absorbed)
Dinner 9pm:
Fish or Steak or turkey
Veggies or Salad (I do like to eat olives, can I eat them here?)
Dessert
Hand full of Almonds with ½ cup Greek yogurt.
As for liquids, it will be 1-2 coffees between 9am-1.30pm, water after lunch untill I get to 9pm and then I will probably drink green tea in the evening.
---
Hmm ok so I tried to work out how many calories this works out too.
I used the tesco store to give the the calorie info for the products. Its gona be more as havent factored in the veggies, the whey etc....
Macros seem to be:
Calories: 1480
Fat: 45g
Protein: 170g
That sounds alright tho. Doesnt it?
---
I'v just realised that olives are very calorific. Might have to drop those altogether.
My idea is to do 30mins HIIT after my weight session x3 a week. That leaves 4 off days, will probably take one completly off leaving 3 days.
Two of those I could fit another 2 session of 30mins cardio. How does the diet look considering the above?
Too many calories?
Diet
9am Breakfast:
3 egg white omelet with spinach
3 strips of turkey bacon
porridge with water
Lunch 1.30pm:
1 Chicken breast
Portion of brown rice
Veggies
Preworkout 6pm:
Tin of Tuna
Veggies
Post workout 8.30pm:
30g Whey with water
1 banana (The banana is there to provide the sugars to help the whey get absorbed)
Dinner 9pm:
Fish or Steak or turkey
Veggies or Salad (I do like to eat olives, can I eat them here?)
Dessert
Hand full of Almonds with ½ cup Greek yogurt.
As for liquids, it will be 1-2 coffees between 9am-1.30pm, water after lunch untill I get to 9pm and then I will probably drink green tea in the evening.
---
Hmm ok so I tried to work out how many calories this works out too.
I used the tesco store to give the the calorie info for the products. Its gona be more as havent factored in the veggies, the whey etc....
Macros seem to be:
Calories: 1480
Fat: 45g
Protein: 170g
That sounds alright tho. Doesnt it?
---
I'v just realised that olives are very calorific. Might have to drop those altogether.
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I'm going to start weighing my self from Monday.
Thats what tesco's says...
Well I'm coming up to a full week on this diet.
It feels a bit like a bulk to me, rather than a fat loss diet. There is a lot of constant feeding going on.
I think I'm going to drop the Greek yoghurt and almonds as that will cut a good 200calories.
I guess if it doesn’t help me lose much fat, at least my protein is high enough to recover (hopefully) from workout to work out and maybe get a bit stronger this time (rather than my woefully inadequate amounts of protein previously)
At the stage I'm at right now either fat loss or muscle gain is progress, so as long as something happens, that’s a good thing.
It feels a bit like a bulk to me, rather than a fat loss diet. There is a lot of constant feeding going on.
I think I'm going to drop the Greek yoghurt and almonds as that will cut a good 200calories.
I guess if it doesn’t help me lose much fat, at least my protein is high enough to recover (hopefully) from workout to work out and maybe get a bit stronger this time (rather than my woefully inadequate amounts of protein previously)
At the stage I'm at right now either fat loss or muscle gain is progress, so as long as something happens, that’s a good thing.
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At the moment I'm constant at 70kg
I know. I'll judge what needs tweaking after a month.