Sports Brah's thread.

[sports_brah]

So I reckon it's time for me to start my thread.

Unlike many others, I fully admit I'm starting out poorly, but I hope that this thread will inspired myself and I can look back on my errors later.

As I waxed on in lots of other places, I'm looking to gain weight, lose fat and look like the following:



Vain?

Yep.


So from reading around, I need 3 things:

1-Good diet
2-Good exercise
3-Perserverance.

I know myself quite well by now, and know that I enjoy eating the same old thing, which up to now has been VERY unhealthy stuff. This I want to change as a lifestyle as well as looking physically better.

So my below diet is what I'm going to stick to through thick and thin (any observations greatly appreciated before I start),.

I'm 190cm, and around 75kg, and according to an online calculator, I'm going to need around 2,700 calories a day in order to put on weight effectively.

My diet below comprises of 2780 calories with 244 grams of carbs, 86 grams of fat eek and 247 grams of protein (a bit high!) with 87 grams of sugar.

Breakfast

3 poached eggs on 3 slices of wholemeal bread (with 3 slices of black forest smoked ham)
Washed down with 200ml of semi skinned milk.

Lunch

1 cup of green beans
5 cherry tomatoes
3 chicken thighs with a sauce or topping of my chosing

Dinner

3x chicken drumsticks or thighs
2x Sweet potatoes
1x Can of baked beans
1/2 cup of asparagus


Snacks

3 boiled eggs with salad and boiled new potatoes. (To be eaten at lunch time)
30g Whey powder with 300ml of milk in the evening before bed.


This seems a fairly well balanced diet, with greens and clean meats. Alcohol is going to be limited a lot more than it has been!


The exercise front is more tricky. I'm moving around a fair bit and I won't have access to a gym til at least sept/oct.

Thus I'm going to do a variety of body weight exercises, hopefully compounded with the two resistance bands I have.

Starting off, I'm reckoning my routine to be:

Monday:
100 pressups throughout the day
100 situps throughout the day
40 tricep dips throughtout the day
2x 30 second planks through the day
50 squats

Tuesday:
Rest day

Wednesday:
Run (couple miles, with an emphasis on speed. Very steep incline at end half mile should work out the calfs and legs!)

Thursday:

100 pressups throughout the day
100 situps throughout the day
40 tricep dips throughtout the day
2x 30 second planks through the day
50 squats


Friday:

Rest

Saturday:

100 pressups throughout the day
100 situps throughout the day
40 tricep dips throughtout the day
2x 30 second planks through the day
50 squats

Sunday:

Run (again a couple miles, steep slope at end)



I know its not ideal, but hopefully this will start to promote some muscle growth instead of my silly idea earlier of me cutting........


Starting pictures:






For your time:



(Gotta live up to the name right? )

 

[Zefan]

I can fap to that.

Now on to your routine. You have NO access to ANY gym for 6 months? If you really can't get to a gym for that length of time then at least ditch the situps. Do proper planks and you won't be able to hold them for 30 seconds - it should be a megamassiveballbusting squeeze of an exercise that makes you want to cry after 15 seconds, maximum exertion.

For squats look up Bulgarian split squats (deficit Bulgarian split squats are even more awesome). You can do these with bodyweight or cheap ass dumbbells.

No more advice. Me too noobish.

:Edit: I LIED. I see your shocked face when you mentioned 86g of fat. Why is this shocked face there?

Looking at the diet I would raise your fats to 150g ish and reduce carbs and protein to under 200g. Absolutely no reason to be getting 200g of protein even if you were smashing the gym erry day, which you won't be doing.

@ running. Only bother running if you give a **** about being able to run. It won't help your goals.

 

[sports_brah]

Unfortunately not. I'll be between countries so have no real fixed abode. (or cash!)

Any reason I should drop the sit ups, as I will be doing the planks as well.

Bulgarian Split Squats look interesting, I'll incorporate that into Saturdays routine.

And the reason for the shocked face is that 86 grams of fat seems a lot. I've read about fats not being bad for you (hell I've read about eggs and look at my consumption. ), but I still thought 86 grams was quite high?

If you think the protein bit is too high, I'll ditch the whey powder at night time?

I want to run because I feel that it's a very visible sign of fitness. Also I find that when I do no running I lose all fitness very very quickly (eg if I leave running for a month, I'll run out of breath running a mile!)

I understand that it burns more calories though, hence why I'm eating nearly 2,800 calories a day!

 

[Zefan]

Cardiovascular endurance is something you lose quickly yes, but you can regain it just as quickly. I'd drop it to focus on more important goals - increasedmuscle mass and improved body composition. You can always run for a couple of weeks to get better at running, and in my opinion it will hinder your goals. Probably not much, but enough to point out and it will probably cost you more money in food.

Situps are just bloody rubbish, don't do them! As for fat, it isn't that much, and if you're going to cut protein then it's wise to cut supplements before real food unless the convenience is something you really value.

 

[mrthingyx]

Any reason I should drop the sit ups, as I will be doing the planks as well.

I want to run because I feel that it's a very visible sign of fitness. Also I find that when I do no running I lose all fitness very very quickly (eg if I leave running for a month, I'll run out of breath running a mile!)

I understand that it burns more calories though, hence why I'm eating nearly 2,800 calories a day!

Sit ups are better for your hip flexors than your abs. Do planks and candlesticks, or ab roll/walkouts... that's before we're talking about your lumbar spine, too.

And running for fitness? Fitness is only a measure of exercise capacity, really. Running is a good measure of running fitness, not swimming, cycling, weightlifting or anything else. So congratulations on being good at running.

Regarding 'burning more calories', running does not. Lifting weights is better. Running for extended periods of time in the aerobic region of activity will slowly predispose your body to using fat as a fuel source.

However, most people would be better of just lifting weights/doing resistance exercises, as this is better for joints, mobility and makes you look better, too.

 

[sports_brah]

Cardiovascular endurance is something you lose quickly yes, but you can regain it just as quickly. I'd drop it to focus on more important goals - increasedmuscle mass and improved body composition. You can always run for a couple of weeks to get better at running, and in my opinion it will hinder your goals. Probably not much, but enough to point out and it will probably cost you more money in food.

Situps are just bloody rubbish, don't do them! As for fat, it isn't that much, and if you're going to cut protein then it's wise to cut supplements before real food unless the convenience is something you really value.

The cost is important I guess ,

Sit ups are better for your hip flexors than your abs. Do planks and candlesticks, or ab roll/walkouts... that's before we're talking about your lumbar spine, too.

And running for fitness? Fitness is only a measure of exercise capacity, really. Running is a good measure of running fitness, not swimming, cycling, weightlifting or anything else. So congratulations on being good at running.

Regarding 'burning more calories', running does not. Lifting weights is better. Running for extended periods of time in the aerobic region of activity will slowly predispose your body to using fat as a fuel source.

However, most people would be better of just lifting weights/doing resistance exercises, as this is better for joints, mobility and makes you look better, too.

So you would reckon that it'd be better to stay with HIIT like training?

Ab rollouts look interesting, if I find a wheel that can turn compact easily I'll definitely incorporate it into my form, along with tryingthe candlesticks.

I've got fairly poor posture though so I think they will initially limit me.

I just wish I had some weights, would make it all a lot simpler!

 

[mrthingyx]

I'm a weightlifter, so cardio is a bit pointless.

However, cardio is a waste of energy if you want to grow your muscles, so hit your muscle groups as hard as you can with the resources you've got to hand.

HIIT is fine, but muscle work is more important at this point. IMHO.

 

[sports_brah]

Fair, I'll concentrate more on teh lifting.

Going to get an ab roller, and will march on!


Been travelling a lot recently (4am starts) and have got my finals to contend with as well, so opportunities are scarce. Still I'm moving up in the pushup department. I can now do 40 without breaking a sweat, though my lack of stamina means my next set in the following 60 seconds tops out at around 20-25. :/

Once I get to a hundred pressups, I'll try and start adding weight.


Tempted to start squatting my girlfriend. She's a free 45kg weight.

 

[sports_brah]

Okay, been a bit meh.

Kept up with some pressups and sit ups, but what with my final exams, it's all a bit haywire at the moment!

Also, I got properly weighed on a scale and I'm not 75kg, I'm on 70kg.

 

[BennyC]

I'd manipulate your macro's to include more carbs on training days with lower fat and lower carbs & higher fat on rest days.

Get some fish in to your diet too, Mackerel, Salmon etc.