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Diet Help / Newbie - May 7 2008 2:14:44
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Twedd
Posts: 3
Joined: May 7 2008
Status: offline
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First of all hi folks,
Going to try and be as honest as possible, I am currently not in very good shape, to give you an idea:
height = 6ft
weight = 15 stone 1lb / 212 lbs
waist = 37 inches
BMI = 29
I am currently in the process of changing my life for the better as I am sick of being lazy and have gave myself a massive kick up the a**!!
been reading through the forum tonight for the best part of 2 hours. Picked up so good ideas of what sort of food I should be eating as this is really the biggest area I need to change.
My diet is currently shocking, I am prolly doing all the worst things I could be doing. example skipping breakfast eating crap when i do eat I could go on and say more but I think you guys can get the idea...
What I want help with is trying to eat a good diet which isnt to complicated to follow plus I have a family so I dont want to have to purchase really expensive foods.
I am not a fussy eater so adding oily fish to my diet doesnt faze me and is actually something I am looking forward to doing.
What I am wanting from this post is to get an idea of the foods I should be eating and the times. I would love some help getting a good diet plan and one that I feel I am going to be able to keep to which is the most important thing.
I would like to thank you for reading this post and if you can help that would be great.
Cheers.
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RE: Diet Help / Newbie - May 7 2008 6:12:21
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FrankenJim
Posts: 666
Joined: Apr. 10 2008
Status: offline
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Read TIO's Nebiw guide mate.
Whats your Goals?
FAt loss? Bulking? Cutting? Genral Health?
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RE: Diet Help / Newbie - May 7 2008 7:52:31
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Twedd
Posts: 3
Joined: May 7 2008
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Thanks for the reply will hunt out that guide.
As for my goals, I want to start by getting my waist down a few inches just to start to look a bit better.
Then from there I want to start to build muscle, gonna be honest dont want to ever get massive and start competing or anything like that I just want to be in good condition.
i have not set myself a time scale for this as to be honest not sure how long it takes but i dont expect to have a fantasticly toned body in 6 months considering my current shape haha!
going to do a food diary today and post it on here for you lot to pick apart and advise.
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RE: Diet Help / Newbie - May 7 2008 8:20:50
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FrankenJim
Posts: 666
Joined: Apr. 10 2008
Status: offline
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Hi mate,
Defo, Post you your Deit , Routine ( CV and Weights ), and some pics will help. If you have some muscle there you might be better off cutting 1st then Lean Bulk, Or Lean bulk from start, need to see some pics to advise that.
Have you a Routine? How many days do you have to Train? 3 Day split is allways a good start, allthough i prefer 4 day split.
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RE: Diet Help / Newbie - May 7 2008 14:00:13
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Twedd
Posts: 3
Joined: May 7 2008
Status: offline
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ok m8 gonna start off with my diet:
I have just started this so this is not my diet that i was eating to get in the condition i am in now.
Morning usually at about half 7
2 medium eggs boiled with 2 slices of toast and water ( I only ever drink water)
I also take a multi vitamin pill and a cod liver oil pill
from morning till lunch i dont eat anything just have a few glasses of water at my desk at work ( got a office job so sat down most of the day 9 till 5 )
lunch usually about 1pm
my lunch is provided for me by work for free and it is usually a ham salad sandwich on white bread, the meat varies during the week between beef, pork or chickenl. I know this is prolly not ideal but its free and has been an easy option. I usually but not everyday have a mullerlight with it, water and sometimes a piece of fruit
then nothing till I get in from work usually I want to pick at something at this point in the day so its mainly a bananna then off to the gym for 6pm ( Monday, Wed, and Fri)
Once I have been to the gym I usually eat my last meal of the day at about 8pm
a lot of my meals i cook are focused around chicken, but I am going to introduce fish like salmon or if there is a better one out there that could be recommended please do.
So a main meal usually consists of 1 chicken breast, a cup of rice, side salad, and a cooking sauce which would vary depending on the meal.
On 1 of the meals I cook i add 4 slices of pepperoni or chorizo on top of the chicken with grated cheese not sure on the amount of cheese but i would say a handful of grated cheese.
------Gym Routine --------
I only take water to the gym with me i have never taken any protein shakes before and not even sure which i should be taking if any.
I spend just over an hour in the gym each time I go. This has been a typical week in the gym for me the past couple of weeks.
Monday
do 5min warm up on the treadmill about 4kmh speed, then up the speed for 20 min to 11.5kmh and then cool down back at 4kmh for 5 min.
Then 15 minutes on the exercise bike
i then go to the weights and do 3 sets of 10 on each of the following machine increasing the weight by 5 kilos each set.
Pec Dec
bicep curl
tricep
I rest for only a couple of minutes between each set and tend to get through this in about 10-20 minutes depends if i need to wait for machine.
Wednesday
Do the treadmill the same as Monday but I do the rowing machine instead of the bike for 15minutes.
leg curl
leg press
calf curl
Friday
I use this day to just do Cardio so treadmill and cross trainer on this day 30 min each.
I am open to all suggestions on ways i can improve this as I am sure it is not that good.
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