YB
BannerBanner

New here, lots of weight to lose and strength to build

Page: 12 > Showing page 1 of 2
Author
Mark7616
New Member
  • Total Posts : 29
  • Reward points: 1635
  • Joined: 2015/02/24 13:59:47
  • Status: offline
2015/02/24 14:13:14 (permalink)
0

New here, lots of weight to lose and strength to build

So a little history about myself, I am 31 6ft and an ex infantry soldier when I was fit I was around 86ish kg. I wasn't big I was built more for athleticism.  Since leaving the army in 2007 my diet has been appalling living off of takeaways and crap food.  My blood pressure got very high and I was nearly put on medication to deal with this. In October last year I weight 119.6Kg and was huge IMO.

So I went on to a diet of around 1600 Calories a day and dropped down to 109Kg with no exercise, obviously I over indulged over Xmas, and I also went with work to Orlando in Jan where I probably consumed my body weight in steak. But I knew when I got back I was going to do a juicing diet (from the program fat sick and nearly dead) my weight went back up to 115.6kg by the time I was back from the states.  So since January 13th until this Saturday just gone I had only eaten 3 meals 2 of which were steak as I was out for birthdays and I ate some chicken the night before I finished.  In total I lost 21Kg and I am currently weighing 98.6kg.

But I have been bitten by the bug and want to achieve a nice looking body and have good health.
 
So using the calculation to work out my BMR and my TDEE I got the following:
 
Lean body mass 69.58Kg working on this basis training 3 times a week and doing HIIT on my rest days I used a multiplier of 1.6 which gave me 2809 calories to maintain. Now I still have fat to lose so subtracted 20 ish % giving me 2200 calories per day intake.

Now moving onto Macros I calculated the following:

Protein 154g
Fat 85g
Carbs 205g
 
With regards to my training I am doing the Fierce 5 training program which consists of:
 
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Reverse Flies 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Workout B
Front Squat 3x5
Incline Bench 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8
Ab work 2x15/Curls 2x10 Superset
 
Adding 5Kg every week to all lower body lifts and 2.5kg to all upper body lifts.
 
 
How does the above look to all you guys am I on the right track to loose the rest of the weight I need to and get on the way to a good body or am I on the road to disaster.
 
For a heads up pic 1 was taken January 12th Pic 2 was taken Feb 20th to show what I lost in 5 weeks. But still a long way to go:
 

 

#1

32 Replies Related Threads

    Floydy
    Pro-Member
    • Total Posts : 10769
    • Reward points: 2219
    • Joined: 2014/12/10 21:36:40
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/02/24 17:34:38 (permalink)
    0
    Welcome mate. :)
    Stick to a good diet and read the sections on here for advice and you shouldn't go far wrong.
    #2
    Mark7616
    New Member
    • Total Posts : 29
    • Reward points: 1635
    • Joined: 2015/02/24 13:59:47
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/02/25 10:56:09 (permalink)
    0
    Yeah I have been following the above plan and eating clean, I just hope what I am doing above is the right thing to do.
    #3
    NDT
    Olympian Member
    • Total Posts : 808
    • Reward points: 6930
    • Joined: 2007/05/26 22:10:19
    • Location: Norfolk, UK
    • Status: offline
    sRe: New here, lots of weight to lose and strength to build 2015/02/27 20:14:03 (permalink)
    0
    Hi Mark,
    there are some really educated people on this site who will give you top class info.....unfortunately I'm not one of them ,
    what I can do is tell you what worked for me.
    In my opinion diet is king, training is less important in the beginning, by that I mean choice of routine is less important at this stage, train by all means...it all helps, but get the fat levels down to begin with and see what's underneath, then you know what you've got to work with and where to go next in terms of more focused training. There are loads of training routines on here to choose from.
     
    In a different thread you asked what I did to get where I am at the moment, so a little background first.
    I was 49 last Feb and I weighed 16 1/2 stone, wore 40" jeans, 51" chest, 16" bicep, 25" thigh and 16" calves, I'm 5' 7".
     
    I had already started "cutting down" when I heard about Myfitnesspal app from a work colleague, I've never actually counted cals but thought I would give it a go. Originally I only wanted to just lose a little flab, a stone would have been great, but as it was fairly easy to do using the app and I was feeling better and better all the time I just carried on.
    When I started using it, the first thing it told me was I wasn't eating enough, you get a warning telling you your cals are too low. So I just logged everything I consumed and kept to my daily allowance, simple as that.
     
    I have lifted weights on and off since I was around 17, always bulked up ok but never got as lean as I would have liked, I hadn't done any training for over ten years but as the fat began to drop I got the urge to do a little with light weights. I do a three day split, Monday is legs and shoulders, Wednesday is back and biceps and Friday is chest and triceps, I do abs every training day just to finish off with, I did no cardio until a few weeks ago when I started walking to work twice a week.
     
    After 12 months I am now 50 and weigh 11 stone 9lb, wear 30" jeans, 45" chest, 14 1/2" bicep, 21" thigh, 14 3/4" calves.
    Calves seem to have grown from 14 1/2" since I started walking, quad and bicep measurements are a bit disappointing but once I get lean enough I plan to add a bit of muscle where I think it's needed, now I can see what I have to work with
    post edited by NDT - 2015/02/28 07:26:15
    #4
    robert123
    Pro-Member
    • Total Posts : 2557
    • Reward points: 9529
    • Joined: 2006/02/07 13:15:43
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/02/28 00:18:13 (permalink)
    0
    Great work on the weight loss! Before I go onto my 2 pence worth, when you put up a picture maybe drop the tight shorts. no-one really wants to see another guys package in view! 
     
    When trying to drop weight cardio over restricting calories first in my book. I'd keep the calories a bit higher and aim to do 3/4 cardio sessions a week if possible somewhere between 30/40 mins in length for steady state. 
     
    See what the scale/mirror says after two weeks, if there's a decrease (which there should be for a while) then continue. Once you start to hit minimal loss I would up the cardio by an additional 10 mins per session. Only after the cardio has stalled I would start to reduce the calories.
     
    I'm not very good with macros but I'd keep the protein high, I do 1.5 x lean body mass (rough estimate) and then just pace the carbs throughout the day.
     
    What does your meal plan look like?
    #5
    Mark7616
    New Member
    • Total Posts : 29
    • Reward points: 1635
    • Joined: 2015/02/24 13:59:47
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/02/28 08:18:48 (permalink)
    0
    Package post noted ;)

    So to give you an idea last Thursday I ate

    Breakfast
    2x oatibix
    200ml 1% milk
    Banana

    Mid morning
    Scoop of probiotic whey protein
    20g almonds
    20g walnuts

    Lunch
    5oz chicken breast
    75g wheat pasta
    260g mixed veg
    20g Nandos medium hot sauce

    Mid afternoon
    1 Apple
    100g raw carrot
    20g pure peanut butter

    Dinner
    8oz rump
    130g sweet potato
    60g green beans
    100g carrots
    80g peas and sweet corn

    Total carbs 2234
    Fat 67g
    Protein 179g
    Carbs 205g

    Today

    Breakfast
    1 egg yolk 5 eg whites
    30g mushrooms
    Banana

    Mid morning
    Scoop probiotic whey protein
    Protein flapjack
    30g almonds

    Lunch
    100g salmon
    40g wheat pasta
    260g mixed veg

    Mid afternoon
    Scoop probiotic whey protein
    20g almonds
    Apple
    20g pure peanut butter

    Dinner
    Prawn and coconut curry
    75g brown rice

    Total calories 2185
    Fat 80g
    Protein 157g
    Carbs 201g

    So how does that look to you guys most days are different food adding up to similar totals of calories and macros
    #6
    WhiteSnake
    Pro-Member
    • Total Posts : 10246
    • Reward points: 9620
    • Joined: 2005/05/14 12:25:30
    • Location: The wrong side of 44
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/02/28 13:51:56 (permalink)
    0
    I find no carbs til lunch or later is great for shifting fat. In fact I usually put them off as long as possible. When do you train?
     
    #7
    Mark7616
    New Member
    • Total Posts : 29
    • Reward points: 1635
    • Joined: 2015/02/24 13:59:47
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/02/28 16:07:00 (permalink)
    0
    I train at 6am
    #8
    WhiteSnake
    Pro-Member
    • Total Posts : 10246
    • Reward points: 9620
    • Joined: 2005/05/14 12:25:30
    • Location: The wrong side of 44
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 13:48:17 (permalink)
    0
    So is the banana and Oatibix after this?
    While your overall daily carbs effect fat loss I find going for stretches without carbs beneficial. So in your case I'd try and avoid carbs til lunch or later. I train at 6am too. A good preworkout can help if energy is low.
    post edited by WhiteSnake - 2015/03/01 19:55:52
    #9
    Mark7616
    New Member
    • Total Posts : 29
    • Reward points: 1635
    • Joined: 2015/02/24 13:59:47
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 16:32:02 (permalink)
    0
    To be fair I have not suffered with low energy, but then again it is very early days and lifting fairly light at the moment. But may invest in a pre workout should I start to struggle.
     
    So yes I work out at 6 and drink water, then breakfast once I am in the office around 9, snack and protein around 11, lunch at 1, snack at 3 dinner around 6:30 then all done.
    #10
    robert123
    Pro-Member
    • Total Posts : 2557
    • Reward points: 9529
    • Joined: 2006/02/07 13:15:43
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 18:34:58 (permalink)
    0
    If you're working out at 6am I would probably have a shake immediately after you work out if you're not having anything until 9am. Do you do HIIT on the days you arnt doing weights at 6am to? 
     
    You sound very close to intermittent fasting, Snake I think from memory you've done this havent you? If mark pushed his first meal back to like 11am he would be getting a full window IIRC. 
     
     
    #11
    robert123
    Pro-Member
    • Total Posts : 2557
    • Reward points: 9529
    • Joined: 2006/02/07 13:15:43
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 18:34:59 (permalink)
    0
    If you're working out at 6am I would probably have a shake immediately after you work out if you're not having anything until 9am. Do you do HIIT on the days you arnt doing weights at 6am to? 
     
    You sound very close to intermittent fasting, Snake I think from memory you've done this havent you? If mark pushed his first meal back to like 11am he would be getting a full window IIRC. 
     
     
    #12
    Mark7616
    New Member
    • Total Posts : 29
    • Reward points: 1635
    • Joined: 2015/02/24 13:59:47
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 18:39:33 (permalink)
    0
    Yes all my work outs are at 6am apart from on saturday when it is at 8:30.
    My program looks like this:
    Monday weights 6am
    Tuesday HIIT 6am
    Wednesday weights 6am
    Thursday HIIT 6am
    Friday Weights 6am
    Saturday HIIT 8:30 followed by taking my little girl swimming.
    #13
    WhiteSnake
    Pro-Member
    • Total Posts : 10246
    • Reward points: 9620
    • Joined: 2005/05/14 12:25:30
    • Location: The wrong side of 44
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 19:59:24 (permalink)
    0
    robert123
    If you're working out at 6am I would probably have a shake immediately after you work out if you're not having anything until 9am. Do you do HIIT on the days you arnt doing weights at 6am to? 
     
    You sound very close to intermittent fasting, Snake I think from memory you've done this havent you? If mark pushed his first meal back to like 11am he would be getting a full window IIRC. 
     
     


    Mine is more intermittent carb fasting lol. First carbs today were 7pm. Full up now though. Will probably do the same tomorrow. Protein & fats are constant though.
    post edited by WhiteSnake - 2015/03/01 20:02:57
    #14
    Mark7616
    New Member
    • Total Posts : 29
    • Reward points: 1635
    • Joined: 2015/02/24 13:59:47
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 20:03:14 (permalink)
    0
    I'll be honest it's a minefield in terms of what to eat and when.

    I also struggle keeping my carbs down this is week 2 and I am getting better but it is not easy.
    #15
    WhiteSnake
    Pro-Member
    • Total Posts : 10246
    • Reward points: 9620
    • Joined: 2005/05/14 12:25:30
    • Location: The wrong side of 44
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 20:07:45 (permalink)
    0
    Mark7616
    I'll be honest it's a minefield in terms of what to eat and when.

    I also struggle keeping my carbs down this is week 2 and I am getting better but it is not easy.

    No it's not easy. You won't go from regularly having carbs to going long periods without them easily. But if you persist you can over time extend the time between carbs. Have plenty of water and keep your protein and fats up.
     
     
    #16
    Mark7616
    New Member
    • Total Posts : 29
    • Reward points: 1635
    • Joined: 2015/02/24 13:59:47
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 20:09:57 (permalink)
    0
    That's the one thing I am making sure of. Hitting my minimums on fat and protein then fitting in the rest of my calories in whatever but making sure I don't go over my carbs.
    #17
    Mark7616
    New Member
    • Total Posts : 29
    • Reward points: 1635
    • Joined: 2015/02/24 13:59:47
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 20:13:40 (permalink)
    0
    So tomorrow for instance looks like this.

    Breakfast
    2 oatibix
    200ml 1% milk
    Banana

    Snack
    30g almonds
    20g walnuts
    Protein shake

    Lunch
    6oz chicken breast
    260g frozen mixed veg
    20g nandos sauce

    Snack
    Apple
    100g carrot
    30g peanut butter

    Dinner
    Chilli con carne
    75g brown rice

    Snack
    50g beef jerky

    Totals
    2328 calories
    Fat 77g
    Protein 184g
    Carbs 147g
    post edited by Mark7616 - 2015/03/01 20:14:43
    #18
    WhiteSnake
    Pro-Member
    • Total Posts : 10246
    • Reward points: 9620
    • Joined: 2005/05/14 12:25:30
    • Location: The wrong side of 44
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 20:46:13 (permalink)
    0
    I'd probably have more protein than that. Esp post workout.
    #19
    Mark7616
    New Member
    • Total Posts : 29
    • Reward points: 1635
    • Joined: 2015/02/24 13:59:47
    • Status: offline
    Re: New here, lots of weight to lose and strength to build 2015/03/01 20:47:32 (permalink)
    0
    So move my shake to straight after workout then breakfast would do it?
    #20
    Page: 12 > Showing page 1 of 2
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5