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Help Needed - Diet now sorted.. Training regime required for 10weeks (At Home)

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Muscle_Lee
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2011/04/07 19:07:17 (permalink)
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Help Needed - Diet now sorted.. Training regime required for 10weeks (At Home)

Hi All,
I had a hard look in the mirror and realised i need to sort myself out big-style! I used to play football 5 times a week and since getting older over the years and with other things in life this has wilted down to a measly 1hr indoor kick about with work a week. Adding on the crap eating lifestyle and lager.. This shows as now i look like a pregnant bloke! I am constantly holding in my stomach all the time. When out or at work. Even when i'm with the gf, i always hold it in. I'm now tired of doing this and the barrel that looks like it has attached to me needs to be shifted!
I am 28 (29 in June) weigh 89.9kg and i'm 5'11" tall.
I have a 10 week target which takes me up to mid June. My goal is to have a flat stomach (to the point of some abs showing through.. but at least the gut has gone)
From reading a bit on this forum, it seems that probably the best way to drastically cut this weight off is to do the Keto diet?
Now i've tried reading up on it and got myself completely confused with it all. Especially trying to work out the figures and stuff. Maths was never my best subject, try asking the lads when playing darts in local :(
Can someone please help me work out the exact diet i need to go by and show me a meal plan that i can follow? Baring in mind that i am a bit fussy with food.. well i dont like fish, peanut butter, salad, cheese (unless its melted, think its a texture thing) but i love all meat!!
Also, i am not currently a member of a gym. As the one at work doesnt open till 1st July. So i need a workout plan that i can do at home. I do however own some dumb-bells and a Z bar. As for cardio? What is the best way to tackle this? I do have a Reebok Olyptical cross trainer at home.. and i do go out on my mountain bike and this journey works out at 9miles (roughly takes me 46-50mins). This isnt overal high intensity. I can start up running again if needed.
Any help will be really appreciated so that i can reach my goal.
Thanks
Lee
post edited by Muscle_Lee - 2011/04/10 11:41:05
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    Selecta
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    Re:Help Needed - Diet and Training regime for 10weeks 2011/04/07 19:41:38 (permalink)
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    Check out the Dave Palumbo Keto THread by Papa Lazarou in this section, in the first page there will be a diet plan to follow.

    "When you can't see the angles no more, you're in trouble." 
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    #2
    Muscle_Lee
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    Re:Help Needed - Diet and Training regime for 10weeks 2011/04/07 21:57:15 (permalink)
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    Selecta

    Check out the Dave Palumbo Keto THread by Papa Lazarou in this section, in the first page there will be a diet plan to follow.

    Thanks for that. I have calculated my weight to pounds which makes 198lb. So i guess i will go with the 200lb male then?
     
    Now the menu is below.. But i am a complete Noob to all this stuff. And i'm one to always make sure i know the details.. Can someone explain to me what to do? So obviously 6 meals a day but what sort of times do these need to be taken roughly? Meal 1.. what do i do with that? Is that just 5 hard boiled eggs? and liquid eggwhites?
     
    I dont like peanut butter but i read further down that i can substitute that with some macadamia nut oil. So something like this.. http://www.healthmonthly.co.uk/1swanson_efa_macadamia_nut_oil
    Meal 2 is that shake made with water or with milk?
    Meal 3 states 8oz chicken and 1/2 cup of almonds. Is that all there is on a plate?
    Meal 5 .. i did state i dont like fish but have had swordfish before and thought it wasnt that bad. Will try this instead of pretty much always eating chicken.
     
    200lb male  
    Meal #1: 5 whole eggs (Omega-3), 4 egg-whites (can be liquid egg-whites).  
    Meal #2: Shake: 50g Whey Protein with 1 ½ tablespoon of All Natural Peanut Butter (no sugar).  
    Meal #3: Lean protein meal: 8oz Chicken with ½ cup cashew nuts (or almonds, walnuts).  
    Meal #4: Shake: same as meal #2.  
    Meal #5: Fatty protein meal: 8oz Salmon, Swordfish, or Red Meat with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia Nut Oil and Vinegar.  
    Meal #6: Same as meal #2 and #4, or 4 whole (Omega-3) eggs and 4 extra egg-whites. 
    Sorry about all the Q's! Just want to make sure i have got it all right instead of wasting time :(
     
    Also.. any ideas of a training regime i can do with the limited weights i have + cardio?
     
    Really desperate to gut this underway as time is ticking...
    Thanks Again :)
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    Muscle_Lee
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    Re:Help Needed - Diet and Training regime for 10weeks 2011/04/10 11:38:01 (permalink)
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    Ok, Posted in Papa's thread and diet Q's have been answered :)
     
    Can someone please help me with a Training Regime at home?
     
    Was thinking of something like this?
     
    Chest/Biceps:
    3 sets of Dumb-bell bench press. 6-8 reps
    3 sets of Dumb-bell flys. 6-8 reps
    3 sets of Z bar Bicep curl. 6-8 reps
    21s for biceps using Z bar.. would this be ok?
     
    Back/triceps:
    THinking of being in a squat position and pulling in the Z bar towards me? Cant recall the actual name for this? Would that be ok for back?
    Cant think of anything else for back.
    3 sets of Dumb-bell tricep curls. 6-8reps
    3 sets of Bench squatting for triceps. 6-8 reps.
     
    Shoulders/Legs.
    3 sets of Dumb-Bell press. 6-8reps.
    3 sets of lateral Z bar raises. 6-8reps
    3 sets of Dumb-bell lunges. 6-8reps
     
    Any pointers/opinions on the above? Willing to take any comments and help me out in the right direction if completely wrong?
     
    Thanks
    Lee
    #4
    James
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    Re:Help Needed - Diet and Training regime for 10weeks 2011/04/11 21:21:19 (permalink)
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    Exercise choice looks fine.  However, why not try higher rep ranges - 12-15?
    #5
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