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Advice for losing my extra weight

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wood66
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2008/05/15 16:45:53 (permalink)

Advice for losing my extra weight

I posted in the beginners forum and was told to ask here for help with my diet.
My goal is to lose 10kgs that i have gained from 6-8 months without much training or exercise, as i used to have a quite toned body before which is now less defined due to my extra weight. I also want to increase definition and muscle size once im at my lower weight.
To get to this i am doing a strength routine of 6 sets of 3, 3 times a week. And burning off about 600 calories on the cross trainer on two seperate days.
My diet probably looks like this :- ( and i know its probably very bad lol )

Get up 8:30 - not usually hungry in the morning so dont eat breakfast
11:30 - Buy Two Chicken Mayo sandwiches in college
1:30 light yogurt also from college
3:30 to 5:15 training (either cardio or weights) protein shake straight after weights workout
6:00 (sometimes if hungry) 2 ham, mayo rolls
7:00 evening meal ( cooked by my mum - usually some sort of meat with veg and mashed or boiled potatos

Any advice would be great
Thanks




#1

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    R3261
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    RE: Advice for losing my extra weight 2008/05/15 17:05:43 (permalink)
    how big are you?

    low in EFAs

    low in pro

    low fruit/veg?

    low in food


    -
    #2
    wood66
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    RE: Advice for losing my extra weight 2008/05/15 17:09:54 (permalink)
    im about 5" 10 and 90 kgs
    used to be 80 kgs and want to get back closer to this while gaining muscle/strength
    Could you recommen where i could make changes to my diet?
    Thanks
    #3
    theiopener
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    RE: Advice for losing my extra weight 2008/05/15 17:19:59 (permalink)
    lets see your training plan fella and ill help you with diet
    #4
    wood66
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    RE: Advice for losing my extra weight 2008/05/15 17:28:32 (permalink)
    My training is a strength routine i do with my friends
    Day A -
    Deadlift 6 sets 3 - progressivly heavier weight
    Military Press 6 sets 3 - progressivly heavier weight
    Trcep Dips 6 sets 3 - progressivly heavier weight

    Day B -
    Bench Press 6 sets 3 - progressivly heavier weight
    Squats 6 sets 3 - progressivly heavier weight
    T bar Row 6 sets 3 - progressivly heavier weight

    Day C
    Lying down bench press (for triceps) 3 sets of 8
    Incline sit ups 3 sets of 20
    Calf raiser 3 sets of 20
    Alternate Dumbell curls 3 sets fo 12

    I think thats about what we do. Sorry if ive messed some of the names up.
    I also try to do at least 2 sessions in between these days.
    Each session 45 mins on a cross trainer, burning roughly 500 - 750 calories each.
    Thanks for the help
    #5
    theiopener
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    RE: Advice for losing my extra weight 2008/05/15 17:29:49 (permalink)
    right youre gonna need to start prepping your own food mate, either that or post up the menu from your college

    you game?
    #6
    wood66
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    RE: Advice for losing my extra weight 2008/05/15 17:38:09 (permalink)
    I do at the moment prep some food that my frineds suggest.
    Such as i often make a big potato, onion, sweetcorn tuna mayo in some tubbaware keep it for a few days, eating when hungry. i could easily take some of this to college to eat?
    Most of the stuff in my college is crap - burgers, etc
    The sandwiches are the only close to healthy things i think they have.
    Sorry for being little help. ill see if i can find out more in college 2moro.
    Any ideas though?
    Thanks for your help btw
    #7
    wood66
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    RE: Advice for losing my extra weight 2008/05/15 19:05:15 (permalink)
    Any1 got any pointers for my diet?
    #8
    wood66
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    RE: Advice for losing my extra weight 2008/05/15 23:52:17 (permalink)
    bump
    #9
    OoOGazOoO
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    RE: Advice for losing my extra weight 2008/05/16 08:18:05 (permalink)
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    John1983
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    RE: Advice for losing my extra weight 2008/05/16 09:56:45 (permalink)
    I was in the same place as you this time last year mate. wanted to get nearly a stone off for the summer. I tried not to eat carbs late in the day.
    i had oats with a protein shake for breakfast, try and eat something for breakfast even if you are not hungry.
    mid morning i would have scrambled eggs or hard boiled
    dinner time was chicken and brown rice
    mid afternoon i had some fish, either tuna, slamon or sardines
    i stuck to meat and veg for tea with cottage cheese before bed.

    if i trained i had a protein shake after.
    i found high protein, low carbs was the way forward just make sure you don't cut the carbs altogether. i cook my chicken the night before and take it to work in tuppaware.

    I am starting this routine again this year after a year building muscle just to get the bodyfat down for the summer.
    #11
    Fergie
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    RE: Advice for losing my extra weight 2008/05/16 10:54:43 (permalink)
    Mate you definitely need to up your calories and protein. Don't be frightened of eating 2500 or more calories a day - if you throw in plenty of cardio that will create a defecit in calories and eat away at your fat stores.

    Eating a diet with a big calorie defecit and not eating breakfast will make you lose weight but a lot of that weight will be muscle. If you want to keep and add muscle and just lose fat then big up the protein and calories and make cardio your best friend. If you eat 1000 calories a day and do a couple of sessions of cardio a week you'll lose more than 3Ib a week but you'll be unhealthy and it will take you sooooooooooo long to put the lost muscle back on in the gym!!

    If you eat a good diet to near enough or just below maintenance calories and up your cross trainer sessions to 3 a week you should burn about half a pound of fat a week and keep your muscle. Up the cardio to 6 sessions a week at 600 calories burned each time and there's a pound a week of fat or more.

    Hope that helps and good luck.
    #12
    wood66
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    RE: Advice for losing my extra weight 2008/05/16 20:12:35 (permalink)
    I would boost up my cardio to 6 times a week but ive been told that i shouldnt do cardio on days i train as it decreases results. Is this true?
    Or should i just ignore this even if it is true to reach my goal?
    #13
    wood66
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    RE: Advice for losing my extra weight 2008/05/16 20:16:43 (permalink)
    thanks john
    so i should keep my protein up and my carbs down.
    For protein would chicken, tuna and my shakes be enough?
    also what carb sources should i avoid/aim to have?
    What sort of calorie intake should i look for?
    thanks for any help
    #14
    wood66
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    RE: Advice for losing my extra weight 2008/05/17 12:23:06 (permalink)
    Has any1 got anymore advice for my diet?
    #15
    wood66
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    RE: Advice for losing my extra weight 2008/05/17 23:29:33 (permalink)
    Any1 know if the protein sources i stated above would be enough?
    #16
    fraser
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    RE: Advice for losing my extra weight 2008/05/18 10:44:00 (permalink)
    Yo.

    You'll have to accept some loss of performance in the gym if you're trying to lose a lot of weight, i'd do cardio on as many mornings as i could if i were you.

    Don't count cals too much, just keep an eye on portion sizes. Avoid fast carbs which will create an insulin spike and prevent fat burning, stick to slow digesting fibrous carbs. Your protein is a little low but the choices you put above are ok, you could add variety by eating red meat a few times a week and some oily fish too.
    some vague suggestion here:
    AM cardio- 45mins to an hour easy

    Breakfast: egg white omelette/grilled tomatos mushrooms etc, 2 slices granary bread

    11:30 - Half a granary/wholemeal baguette with no-fat mayo and 1 small chicken breast, big salad

    1:30- small portion of carbs from basmati rice/oats/sweet potato etc with tuna mayo and veg or salad

    3:30 to 5:15 training (either cardio or weights) protein shake straight after weights workout

    6:00 could have 2 slices granary bread/other slow carb source etc with tuna/chicken/beef/eggs/fish etc, veg or salad

    7:00 evening meal ( cooked by my mum - usually some sort of meat with veg and mashed or boiled potatos

    before bed- some protein with healthy fat: chicken/beef/quark/cottage cheese etc with fats from wee portion of nuts/seeds/fish oils etc

    maybe the evening meal could be better but i wouldn't worry about it, if it's drenched in butter then it might be a problem.. You'll get to know what's sensible and what's not!

    #17
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