*** The 2011 Gym Rats Thread ***

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Matt-Page said:
I’d appreciate some critique on my current exercise and diet regime.

Exercise:

Monday: Cycle to work and back (8 Miles total) Evening Spinning Class (45 mins)
Tuesday: Cycle to work and back
Wednesday: Cycle to work and back + Football training (1.5 hours)
Thursday: Cycle to work and back + Rugby training (1.5 hours)
Friday: Cycle to work and back + Football (5 a side 1 hour)
Saturday: Football match (11 a side 1.5 hours)
Sunday: Football match (11 a side 1.5 hours)

Food:
Breakfast: Quaker oats Porridge (Apple and Blueberry) + Semi skimmed Milk
Mid morn Snack: Banana & Apple
Lunch: Pack of Tesco Turkey mince + Ainsley Harriot’s Moroccan Medley Cous cous & Frozen Peas
Afternoon Snack: Banana
Evening meal: 1x Chicken Breast (grilled), 3 Scrambled eggs, Broccoli (boiled)

Fluids: 2l during the day, more when I exercise

How does the above seem?
My aim at present is to lose weight. I appreciate there is a lot of cardio there, and I’m willing to change some days if you think it necessary? I understand doing high repetition of weights is actually cardio of sorts?

I’ve based my diet to have a small amount of food, with carbs early in the day and finishing off with mostly protein. I’m probably doing it entirely wrong though.
Appreciate any comments.
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Didn't get a response to my above post, so I've stuck all my intake into a Cardio Counter / Nutrition site. It seems to think I'm having too much Protein, but not enough Calories. To be honest, I think I've eaten quite a bit, more than usual and don't feel like I want more, plus I'm looking to lose weight, not gain it. Today was my rest day from Cardio, only day of the week really, however I have a desk job.

nutrition.jpg


Critique?
 
You don't say how much you currently weigh and how tall you are but 1,400kcals is quite low. The minimum you really want to aim for is 1,800kcals then if you need more of a deficit to loose weight then up your activity levels.
Work out your BMR http://www.bmi-calculator.net/bmr-calculator/ then you can go from there in terms of working out how many kcals you need.
 
tom_e said:
You don't say how much you currently weigh and how tall you are but 1,400kcals is quite low. The minimum you really want to aim for is 1,800kcals then if you need more of a deficit to loose weight then up your activity levels.
Work out your BMR http://www.bmi-calculator.net/bmr-calculator/ then you can go from there in terms of working out how many kcals you need.
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Thanks for the reply!
BMI says 30.46 :(

Hah, that's bad! And I exercise pretty much every day! I'm looking to lose Approx 2 stone.
 
Heh...On the road to recovery with my shoulder...

Ay this rate I'm going to have one MAHOOSIVE shoulder and the rest of me is going to be all scrawney :D
 
Skull said:
I pulled my shoulder somehow in my sleep last night, it really hurts!
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I seem to do more injury to myself while sleeping than at any other time!
Sometimes i wake up with some silly strains and pulls and much stiffness... um, the bad kind I mean!
 
Do most of you guys have a spotter/partner to workout with?

The reasom I'm asking is because I want to try push past my current thresholds for bench/military press and so forth, but not having someone there I find it kinda hard.
I'm by no means a shy person - quite the opposite - but I don't want to really ask randoms in the gym for a spot.
 
If you want a spotter just ask. Most in the gym, if you go at a reasonably quiet hour will happily chip in. Otherwise use a squat cage or smith machine to push past certain weights? :)
 
I work alone, so best way to push bench threasholds is with Dumbells really. However, I have asked people to spot for me if they're resting, especially if they ask how many sets I've got left on the equipment.
"Got many sets left mate?"
"Just two, would you mind spotting my last few reps though?"
And because they've interrupted you, they're obliged to say yes! RESULT!
 
shoulder pressing you shouldn't need a spotter. Just make sure where you are lifting is clear and drop the weight if you need. Hell I wouldn't want to spot someone doing shoulder press for a max, dangerous :P

Bench - only ask people you know can spot properly. By that I mean not do anything silly mid rep, not shout crap at you during the rep and also be aware of when you reach a sticking point.

Does your gym have a power rack / cage?
 
It does have a power rack, but not with an olympic bar on it.
I guess the best would be benching on the smith if i wanna push it a bit?
 
Problem is that there's only one olympic bar and usually someone's using it on the bench or using it for deadlifts... ill give it a go though.
 
Delvis said:
By using a non-oly bar

not everyone can bench massively, so an oly bar wouldnt be required
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You don't need to bench massively, but you do need accessible weight.
I guess it depends on what machines the place has and what type of weights it uses.
I've not been to many gyms where there is an abundance of 1" standard weight plates tbh.
 
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