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Can someone have a look at this please

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jace2206
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2009/08/01 22:27:16 (permalink)
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Can someone have a look at this please

HI there everyone firstly my name is jace
 
A little background on myself I am 27 5fot 11inches  and am starting training after beating mouth cancer i was daignosed in august last year 4 days before my wedding would you believe however after 2 major operation 6 weeks of chemo and radiotherapy and a load of scars i am now feeling well again.
i have always benn about 14-15 stone a little tubby but during the cancer battle went down to 10.5 to 11 stone muscle and fat loss . i am currently 11.9 stone (167 pounds) and i would say about 25% bodyfat
 
I have started a weight training regime and diet plan and am looking for your helpful input I started training at 5-6 times a week but have recently decided on a 3day regime
slowly increasing my strengh and lift
 
i am only us ing dumbells at the moment looking to get a bench soon
 
i have wriiten down a list of everything eaten in the last two days this a typical days food
 
day 1
 
5:45am   90g oats mixed with 1 scoop of ON whey   protein 34g calories 442
8am         1 meal shake (ensure plus)                        protein 13g  cals  330  (carbs which sugar 12g)
                Banana         (not sure of values)
9:30am    3 egg whites   (no yolks)              prot  18g    cals 270  ( im not sure if my values are corect for this)
10:15      ON protein shake 1 scoop mixed with water    prot 24g cals 120
12.30    250g skinless +boneless chicken breast with veg(carrots,brocoli, cauliflower) Pr 85g Cal 400
3pm      2 egg whites   Pr 12  Cal 180
             1 can of tuna drained of brine  Pr 32g Cal 136
5:30pm ON Protein shake with water Pr 24 Cal 120
8pm      4 whole whaet crackers with 150g of cottage cheese    Pr 22g Cal 304 (5g sugars from carbs)
            low calorie bar  Pr 1.5g Ca 60 (sugar from carbs 5g)
push ups  and situps
9:30- 10pm bed                 total protein around 266   total calories around 2307
 
 
Day 2
 
6 am same as day 1               Pr 34g  Cal 442
9am       egg white 1           Pr 6g Cal 90
              3 whole wheat crackers with 50g of marmite yeast extract     Pr 21g Cal 261
                Tangerine  (not sure of values)
12.30         fajita quorn     pR 20G cAL 140 (2.2g sugars)
                  meal shake Pr 13g Cal 330  (12g sugars)
                  ON protein shake      Pr24g Cal 120
 
3.30pm      3 egg whites    Pr 18g Cal 270
                 a handful of shredded chicken breast   Pr 20g Cal 80 
 
workout 1-1.5 hrs
6:30pm     On protein shake    Pr 24g  Cal 120
7:30pm    250g Chicken breast with veg  Pr 85g Cal 400
 
9:30- 10pm bed
    
total protein around 265g total calories around 2258
 
A little more info for you
I work 6am-1pm mon to thurs
6am -4pm frid
my job involves a lot of lifting (sheets of glass ) and constant walking around
 
i also tend to eat about three fruits a day when in work but often forget on weekends and usually only eat 1
 
my weight training days are usually mon - wed - sat (just dumbell routines although i try to include major groups legs, back shoulders ,arms
 i tend to do sit ups,plank, side planks  and and push ups on tues - thurs - frid (just got a pull up bar so will be adding this aswell
total rest on sunday
 
my goals are to gain lean muscle not a lot maybe to take me up to about 13 stone (182 pounds) but also lose alot of body fat (i can see my abs more so under certain light but still feel i can pinch my fat and when i sit its quite flabby)
 
so my question is should i cut some of the calories or protein and also am i missing anything
 
I know i should be doing a bit of cardio but running may be a bit too much so soon after my illness
(but i do ride my bike to and from work it works out about 20 mins fast riding every weekday
 
 I do have variety of food available to vary the diet so i dont get bored stuff like quorn , tofu Cod fillets skinless+boneless,soy yogurt
should i buy a ceasin protein for before bed
so many questions I hope you can help I have tried to be as informative as possible but if you need any more info just let me know i look forward to your replies
 
jace
 
 
 
 
#1

4 Replies Related Threads

    jace2206
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    Re:Can someone have a look at this please 2009/08/02 11:25:21 (permalink)
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    Can anyone help out a newbie please
    #2
    loz_86
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    Re:Can someone have a look at this please 2009/08/02 11:41:31 (permalink)
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    welcome to MT mate

    your probably not too far off with kcals there

    a little more cardio might be helpful

    are you confident about your weights routine?

    i'd have some carbs around your workouts for energy and then for recovery and growth afterwards

    try to include some healthy fats from oily fish, nuts, seeds etc

    #3
    jace2206
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    Re:Can someone have a look at this please 2009/08/02 17:09:34 (permalink)
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    thanks loz
     
    although the cals seem right do you think my daily protein intake is to high i have heard that to much and it turns to fat if so how much should i be consuming
     
    as for my workouts i have noticed alot more muscle defination along with some size gains i will be weighing on tuesday so will know for sure 
    i tend to go as heavy as i can for about 10 reps 3sets for shoulders as an example and then  a little lighter for isolation groups such as delt raises 
    I want to get some more home equipment as i wont feel comfortable in a gym with all my scars and probably nowhere close to lifting the kind of weight gym users are
    this training is all about trying to get my confidence back and feeling good about myself
     
    I am still tweaking my workout routine and will post it up when i find the perfect one for me
     
    jace
    #4
    loz_86
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    Re:Can someone have a look at this please 2009/08/02 21:44:13 (permalink)
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    cool, sounds like you are making progress which is the main thing

    protein does not turn to fat

    fat is added by eating too many calories

    you could reduce protein intake a bit tho, 200g a day would be plenty for you




    #5
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