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Diet while losing weight an building muscle

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Super_Ram
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2009/07/29 13:40:36 (permalink)
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Diet while losing weight an building muscle

Anyone got any ideas on this

I mean I am thinking of eating some sort of routine like below

Breakfast - Cereal(Weetabix)
Lunch - Some Pasta with sauce and Fruit
Tea - Main Meal which will be things 
            Chicken Pasta
            Bolognese
            Chilli
            Steak

Not sure if this is the kind of lines I should be on if wanting to lose a bit of weight and gain Muscle while doing my Running and Gym work

Cheers again for any advice
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    mikejm
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    Re:Diet while losing weight an building muscle 2009/07/29 13:49:21 (permalink)
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    I think to lose fat and gain muscle at the same time you have to be really in tune with your metabolic rate and adapt your calorie intake around it. It's difficult to do in general you should either choose cutting or bulking and stick to it.

    If however you are relatively new to training you can do both at the same time AKA the honeymoon period.
    #2
    octatonic
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    Re:Diet while losing weight an building muscle 2009/07/29 14:40:36 (permalink)
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    Losing weight and building muscle in the early stages in possible if you eat properly and train correctly.


    What is your weight, height and age?
    What is your exact training schedule?

    #3
    Super_Ram
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    Re:Diet while losing weight an building muscle 2009/07/29 14:55:55 (permalink)
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    HI,

    I am 5ft 7, 11st 8 this morning and 31
    My training schecdule at the moment which is still WIP is

    Mondays,Wednesday,Friday - 45-1hr on my home gym which consists of doing about 2 sets of 15 reps on most of the excercises it offers whihc is about 10-12 in all with most being Arm excercises

    Tuesday,Thursdays - Not fully up to it, but plan on doing running starting ff with maybe a 20 minutes run and going up

    For the weekend it depends on how I feel as in would like to maybe incorporate in another day of Gym or even running

    As I said this is work in progress as only been doing it for a week or so.

    Also what my main aims ar eif can achieve them are to get down to a good weight and then tone it a bit. Mainly my belly and chest area but understand that the weight will start coming off from anywhere at first

    Cheers for any help
    #4
    mikejm
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    Re:Diet while losing weight an building muscle 2009/07/29 15:15:28 (permalink)
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    I don't think you'll achieve the results you want off a home gym system. You need to do a routine consisting of big compound movements. Have a look in the routines section for ideas. I like push/pull/ legs splits as you work a different muscle group each day of the week. e.g

    Monday - back/biceps

    Weds - chest/triceps

    Friday - Legs/shoulders.
     
    You also need to incorporate protein in to every meal and try to get at least 1.5g of protein for every lb of lean body mass you have.
    #5
    octatonic
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    Re:Diet while losing weight an building muscle 2009/07/29 15:20:47 (permalink)
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    Ok, thanks for that.
    Here we go.

    I've calculated your BMR to be around 1700 calories a day. This is the number of calories you need to maintain your weight but essentially doing nothing (ie lying down) for the whole day.

    How active are you generally, exercise aside?
    Ie. Do you have a sedentary job?
    Do you walk your dog for an hour a day- it can all be taken into account?

    You want to overhaul your diet quite a bit.
    You want to be eating more protein, ideally with every meal, and eating often- every 2-3 hours.
    Watch your portions- I am not suggesting you eat 6 big meals a day.

    Have a look at both of these pages:

    http://www.muscletalk.c...up-guide-to-cutting.aspx


    http://www.muscletalk.c...rticle-mass-gaining.aspx


    Getting to grips with the idea of cutting and bulking is a good idea while you are going through the formative 'newbie-gains' stage of training. For the first few weeks/months you will be able to lose fat and put on some muscle. How much depends on your diet, training intensity and how closely you stick to the program. It is perfectly normal to be a bit stop/start at this stage- just do your best.

    You seem to be training in the week and then not on weekends.
    Do you hit the pub on weekends? If so then watch it- you can easily undo a weeks work by spending it in the pub, eating poorly.


    On the training front- I'd suggest doing a full body workout for the first 6-8 weeks, 3 days a week and then move to a split after that.

    Home gyms can work once you know what you are doing- but ideally a commercial gym with the odd personal training session to work on form is HIGHLY recommended. There are a lot of things you can do wrong- do it wrong with a lot of weight and you get injured. I recently came off a 2 year lay off due to injury. It sucks. Don't get hurt. This isn't the training forum though so I won't go on about the training, except to say 15 reps of anything means you are lifting light. Increase the weight and look to do 10-12 reps max. I pyramid everything, meaning I increase the weight and do less reps each time.
    For instance my bicep curl at the moment is: 
    12 reps at 20kg
    10 reps at 22kg
    8 reps at 24kg
    6 reps at 26kg

    It can really help prime your muscles- the first set is reasonably easy, increasing the intensity until the last 6 reps are quite challenging.
    Often the last set I will do to failure.

    Last thing.
    Don't worry too much about lifting heavy- concentrate on form, which you need to learn, ideally from a human being standing in front of you telling you when you get it right and when you get it wrong.  I don't lift heavy- these weights are pretty mild really, but done properly they give me a good workout. I could probably lift twice that weight with incorrect form, swinging the upper body, using momentum and such. Don't do that. You'll see a lot of people do it. It is a complete pose and you'll get hurt.


    Good luck.

    post edited by octatonic - 2009/07/29 15:32:26
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    Super_Ram
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    Re:Diet while losing weight an building muscle 2009/07/29 15:22:50 (permalink)
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    Ok cheers,

    In terms of protein, I have heard about this Protein shakes you can have, Are they any good or should I be including the protein in natural foods in my meal.

    Also, in terms of the running, is this enough or should more be done if can
    #7
    octatonic
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    Re:Diet while losing weight an building muscle 2009/07/29 15:35:06 (permalink)
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    Protein shakes: They have their place. Try to get the protein from food if you can, but they are fine to use.

    Running: Twice a week sounds fine to begin with. The first 6-8 weeks are mainly just about 'doing it'. If you want to run again on Sat/Sun then feel free.
    #8
    Super_Ram
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    Re:Diet while losing weight an building muscle 2009/07/29 15:43:00 (permalink)
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    Cheers,

    I was shoping to make some progress in 5 weeks as going on holiday but I think apart from surgery, that timeline is a bit harsh :)

    Im gonna really try and run as much as I can then

    I take it in terms of Weight Training, i should have the break in between to let muscles rest and so forth still or can I do that everyday if feel okay
    #9
    ch237
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    Re:Diet while losing weight an building muscle 2009/07/29 15:56:52 (permalink)
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    Def don't lift weights everyday. The 3 day mon/weds/fri split of push pull legs is a good solid one that a lot of people use to great effect, you need the rest days big time if you're working out properly.

    Personally I wouldn't run 'as much as possible', in my opinion you run a huge risk of running out of motivation very quickly if you aim to do it everyday, not to mention you do need days of complete rest. I would aim for 20-30 mins 3xper week at the beginning and adjust as you need to later on.

    Age: 21
    BW: 92.6kg
    Bench: 105kg
    Squat 145kg
    Deadlift: 205kg

    Goal:

    Bench 100x6, Squat 165, Deadlift 220, at BW < 88kg
    #10
    Super_Ram
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    Re:Diet while losing weight an building muscle 2009/07/29 16:09:36 (permalink)
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    Cheers ch237,

    I am going to try this 3 day split as looks good and then keep to the 20-30mins on alternative days for running.

    Gonna try and add some protein shakes in aswell maybe or some extra protein in meals.

    Only problem I have is I am not sure my home gym has all the different weight excercises to accomdate the 3 day split.

    I have posted a sheet of the excercises I can do on it. Which one of excercises would come in what catergory then for the Push/Pull/Legs.

    Sorry if I am asking alot, just want to get it right 1st off

    #11
    Scaryant
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    Re:Diet while losing weight an building muscle 2009/07/29 16:27:43 (permalink)
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    Regarding your diet, maybe stay away from red meat for your meals - it generally contains a lot of fat per gram (much of it saturated, some trans) which is probably not so great to be eating when trying to lose weight. Personally I think everything in moderation and that's how I am with dieting otherwise it becomes a chore, but if you have a short goal then best to drop fat where you can.

    Throw in some seafood if you eat it, high in protein and while some is quite fatty it's good fats (Omega 3) rather than bad. If you stick to white fish, there is far less fat. Turkey breast is another good one if you want an alternative to chicken. Lean pork is also a good substitute to red meat, not as healthy as the white fish, chicken and turkey options but slightly better than red meat.
     
    Eggs are also a good snack, low in calories and high in protein. Recent studies show no link to blood cholesterol and eggs so eat away (within reason!).
    post edited by Scaryant - 2009/07/29 16:29:15
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    mikejm
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    Re:Diet while losing weight an building muscle 2009/07/29 16:30:00 (permalink)
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    the pic didn't work but at the least I'd say you need some way to do bench press, overhead press, overhand pullups/lat pulldown, squats and some form of deadlift.
    #13
    Super_Ram
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    Re:Diet while losing weight an building muscle 2009/07/29 16:46:57 (permalink)
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    Cheers for that,

    I do eat some red meats but might cut these out now

    I might just stick to chicken, Turkey and pork then and maybe some fish. I mean I do want to tone up and build muscles but the bit of weight loss is more important at the moment.

    I am going to have to get a weight bench and more weights then, I have a Bar and some weights, but not alot
    #14
    Scaryant
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    Re:Diet while losing weight an building muscle 2009/07/29 16:50:28 (permalink)
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    If the OP is running quite a bit, should he not concentrate on upper body and leave the lower body stuff for another time.

    I'm only asking because I'm in a similar position... doing a lot of cycling though (100-150 km p/wk) and mixing in some running as well as weight training. My legs (quads and glutes at least) are already pretty big (as big as I want) and would prefer not to build any futher. I noticed them tone up very quickly with the cycling and running and have just concentrated on upper body work at gym as a result. Just a thought as my routine seems to work well together - horses for courses and all that I spose.
    #15
    Super_Ram
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    Re:Diet while losing weight an building muscle 2009/07/29 17:00:38 (permalink)
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    Thats sounds good if works for me I suppose

    I mean my legs are not blobs, I do play football once a week and they have got some good definition.

    So with the running, would this area be covered for what I want and concentrate on the upper body
    #16
    hamiltonsfitness
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    Re:Diet while losing weight an building muscle 2009/07/29 17:13:33 (permalink)
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    If however you are relatively new to training you can do both at the same time AKA the honeymoon period.


    You can gain muscle and lose fat at any time, not just when you are new to training. The only difference is that as you progress the speed of your muscle gain will reduce whether you are bulking, lean bulking or losing fat and gaining muscle together.
    #17
    mikejm
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    Re:Diet while losing weight an building muscle 2009/07/29 17:32:29 (permalink)
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    hamiltonsfitness

    If however you are relatively new to training you can do both at the same time AKA the honeymoon period.


    You can gain muscle and lose fat at any time, not just when you are new to training. The only difference is that as you progress the speed of your muscle gain will reduce whether you are bulking, lean bulking or losing fat and gaining muscle together.



    Yes sorry I meant when you're new it's easier to gain muscle and lose fat at the same time. I realise it can be done at any time but like I said it's difficult to control, hence why most opt for a cut or bulk.
    #18
    Super_Ram
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    Re:Diet while losing weight an building muscle 2009/07/29 17:34:42 (permalink)
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    Well, thanks for the help. It has learned me something.

    I am going to keep my running to 2/3 times of 20-30min runss

    Keep my weight workouts to a 3 day split like said above

    Also found a site with lots of Low Carb/High Protein recipes so will look into that

    So hopefully should be seeig soemimprovement in the near future
    #19
    Scaryant
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    Re:Diet while losing weight an building muscle 2009/07/29 18:11:08 (permalink)
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    On the carbs, don't get too obsessed with eating low carbs if you're training a lot like you will (I've tried). You need carbs for a number of reasons while training ( no less for energy, you will not be able to train effectively and without sufficient carbs you may burn out and you'll feel like it's all too damn hard.

    The trick is to eat the right sort of carbs and at the right time, a healthy diet should consist of around 55% carbs and the rest should be made up of protein and fats (good ones!) and probably drop the carbs and fat back and add more protein than fats in this case, but don't forget about your energy.

    Try to eat low GI carbs (http://www.glycemicindex.com/) and whole grain foods like brown basmati rice instead of white rice, wholegrain (not wholemeal) bread instead of white, apples, porridge, etc. First up low GI foods release sugar into the blood stream giving you energy all day they are also generally high in fibre which means (on both counts) you feel fuller for longer and hopefully wont get sugar cravings. Also when it comes time to burn, you'll have the energy to do it.

    When eating carbs I always try to consume them directly after training, this way your body will hopefully (from what I've read) burn them off as it conintues to burn calories for 30-40 min after training (depending on effort).
    post edited by Scaryant - 2009/07/29 18:19:46
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