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Been out the "game" - need advice. - May 8 2008 23:38:10
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rich1986
Posts: 5
Joined: Apr. 29 2008
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Until 3 months ago i was in pretty good condition - i was making the gym my life, lifting big and i could see positive results, i had big arms, chest and a nice flat stomach.
I had to stop this as time was becoming a virtue, i am now studying in the evening so have no time for the gym. I am a 21 year old, 5'8 and weight about 11 stone. When i was working out i weighed 10.2 - i would ideally like to get back to 10 stone.
For financial reasons, i am unable to join a gym so at home i have a set of bells, some running shoes and a ball to do sit ups :)
Ok and here is my diet & routine for mon, tues, wed, thurs, sat, sun. (ps i work in an office 8-5)
6:30 - wake up - 30 min jog
8am - Breakfast - Porridge (semi skimmed milk) & Banana
11am - Fruit (grapes, apple etc) & mug of green tea
1pm - Wholemeal pitta bread with a thin slice of ham & lettuce + a dash of mustard. (no butter)
3pm - fruit (grapes, apple, orange etc)
6pm - a variation of - fish and chicken with vegtable (no sauce) (all food will be steamed)
7pm - 30 min jog / 3x20 sit ups / 3x15 pressups
9pm - spoon of peanut butter.
What do you guys think? i just need a few pointers. I hope to be starting this next monday.
Cheers
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RE: Been out the "game" - need advice. - May 9 2008 7:09:13
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SlipDigby
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Joined: May 28 2006
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If you are looking to gain weight then there nowhere near enough calories in that diet.
As for loosing weight then yes you'll loose weight on that but in my opinion you are lacking protein to retain some muscle mass. At 6pm there are no carbs, why?
As for weight training then it's going to be difficult with sumbbells as you will not be able to load them up with enough weight for major moves (squat, deadlift, bench). Find somewhere where you can do some dips and chinups, you could then attach weights to you to make it more difficult.
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RE: Been out the "game" - need advice. - May 11 2008 13:52:10
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rich1986
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Joined: Apr. 29 2008
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I could add carbs (potatoes) at 6pm meal time.
This program is to help me loose weight.
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RE: Been out the "game" - need advice. - May 12 2008 21:57:09
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James
Posts: 25354
Joined: Nov. 10 2000
From: healthyaction.co.uk
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Some comments:
6:30 - wake up - 30 min jog - make this 40 mins
8am - Breakfast - Porridge (semi skimmed milk) & Banana - change to skimmed milk
11am - Fruit (grapes, apple etc) & mug of green tea - you need some protein food here
1pm - Wholemeal pitta bread with a thin slice of ham & lettuce + a dash of mustard. (no butter) - more protein here
3pm - fruit (grapes, apple, orange etc) - protein?
6pm - a variation of - fish and chicken with vegtable (no sauce) (all food will be steamed)
7pm - 30 min jog / 3x20 sit ups / 3x15 pressups
9pm - spoon of peanut butter.
- also you need more omega 3 fats
- what time do you go to bed?
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RE: Been out the "game" - need advice. - May 14 2008 7:40:01
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rich1986
Posts: 5
Joined: Apr. 29 2008
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i sleep about 12 at night.
Could you recommend something that contains omega 3 fats?
Where i need to add protein (11am,1pm and 3pm) what would you suggest?
Thanks again for your reply
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RE: Been out the "game" - need advice. - May 14 2008 9:33:36
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alin1975
Posts: 110
Joined: May 17 2006
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I think he means at all those times.
The idea is that every 3 hours or so you have a balanced meal. That means the right macronutrients in the right proportions. A lean protein source at each of those intervals will benefit you.
I personally would add one at 9pm, or just before bed (since as mentioned in the post above we dont know your bedtime) as well. Maybe some cottage cheese, or a casein shake before bed. Something for your body to work with during the night.
Some omega 3 sources include oily fish, flax oil, walnuts, dark leafy vegetables, etc. You can of course also buy supplements.
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