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is my diet and excersise plan any good???

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yoyokaz
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2005/07/25 00:02:51 (permalink)

is my diet and excersise plan any good???

goals- lose fat gain muscel
DIET
breakfast- porrige with soya milk tsp sugarfree jam
10am small bunch of grapes
12.30 tuna salad no dressing
15.30 10x mixed natural nuts eg cashew hazel nuts
18.30 chicken veg and new potatoes

EXCERSISE
monday- back,shoulders chest
tuesday- 25mins interval cardio either bike or running machine+stomach crunches
wednesday- bies,tries,calves
thursday-25mins interval cardio same as above
friday-25mins cardio plus legs

is this any good to start i havent been to a gym for a while and i reall wanna stick at it also wann be toned by christmas any advice on improving diet or excersise is greatly aprecisted i am trying to follow the gi index as i am addicted to carbs and no this adds to my weight struggle so this is why i follow the gi index
#1

15 Replies Related Threads

    Yib
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    RE: is my diet and excersise plan any good??? 2005/07/25 02:25:39 (permalink)
    What are your stats?

    What time do you go to bed?
    What time do you train?
    Do you use supplements?


    DIET
    breakfast- porrige with soya milk tsp sugarfree jam
    10am small bunch of grapes
    12.30 tuna salad no dressing
    15.30 10x mixed natural nuts eg cashew hazel nuts
    18.30 chicken veg and new potatoes


    Doesn't look like much food and can do with some better meal structure.
    I'd get more veg and fruit in as well.

    What exercises do you do for each muscle group? sets? reps?

    Don't do cardio before weights.


    You'll be able to get quite a bit done before christmas, so gradually change things to make sure you stick to them. Sticking to things is key.


     
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    #2
    yoyokaz
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    RE: is my diet and excersise plan any good??? 2005/07/25 10:53:50 (permalink)
    what extra foods do you sugest also i thought it was ok to do cardio after weights how can i improve my plans?? i want to lose fat befor gaining to much muscel
    #3
    kitty
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    RE: is my diet and excersise plan any good??? 2005/07/25 11:41:08 (permalink)
    Gaining muscle will help you lose fat quicker and once the fat comes off then you will have a better shape
    #4
    yoyokaz
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    RE: is my diet and excersise plan any good??? 2005/07/25 12:02:15 (permalink)
    my stats are 5,6 153lb 11.2lb size 12/14 how meny reps should i do should it be 8-12 repst x 3sets??
    #5
    Yib
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    RE: is my diet and excersise plan any good??? 2005/07/25 17:04:32 (permalink)

    breakfast- porrige with soya milk tsp sugarfree jam
    10am small bunch of grapes
    12.30 tuna salad no dressing
    15.30 10x mixed natural nuts eg cashew hazel nuts
    18.30 chicken veg and new potatoes

    -You should be consuming a source of protein at every meal.
    -You only really have the nuts and some of the soya milk as fat intake, try adding some flaxseed, avocado, olive oil, oily fish, etc. throughout the day. Can use a combination of that as the dressing for the tuna salad.
    -Have sweet potatoes or yams instead of the white potatoes.
    -Try eating some more veg and even another fruit or two. Have them throughout the day.
    -Are you using supplements for post workout?

    Training set/rep scheme can change, there are many different kinds you can try...3x10 sounds good for now.


     
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    #6
    yoyokaz
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    RE: is my diet and excersise plan any good??? 2005/07/25 17:33:50 (permalink)
    my tuna is in sunflower or olive oil id drain most of this out though. dont like shakes or snack bars so no dont have any suppliments apart from the odd vitamin tablet, what do you suggest
    #7
    Yib
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    RE: is my diet and excersise plan any good??? 2005/07/25 17:38:09 (permalink)
    Hmm...I would've suggested a whey protein powder lol.

    It's not absolutely necessary, you can do without. You can easily use solid/liquid food instead.


     
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    #8
    shreklikedave
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    RE: is my diet and excersise plan any good??? 2005/07/26 12:59:06 (permalink)

    ORIGINAL: yoyokaz

    goals- lose fat gain muscel
    DIET
    breakfast- porrige with soya milk tsp sugarfree jam
    10am small bunch of grapes
    12.30 tuna salad no dressing
    15.30 10x mixed natural nuts eg cashew hazel nuts
    18.30 chicken veg and new potatoes

    No where near enough protein unitl you get to about 12:30, then the next decent protien you are getting is at 6:30.

    You want to get about 20g of protein in each meal, have say three poached egg whites with your breakfast (thats 12g plus the soya milk and oats will give you about 20)

    Have about 100g of chicken or turkey breast with the grapes at 10 although personally i would save grapes until your post training meal and have some slower acting carbs with the chicken

    The other meals arent too bad although i would probably mix the nuts you are having with cottage cheese to give you some more protein. If you have that after training then cottage cheese and grapes is nice!
    [quote/]
    EXCERSISE
    monday- back,shoulders chest
    tuesday- 25mins interval cardio either bike or running machine+stomach crunches
    wednesday- bies,tries,calves
    thursday-25mins interval cardio same as above
    friday-25mins cardio plus legs

    is this any good to start i havent been to a gym for a while and i reall wanna stick at it also wann be toned by christmas any advice on improving diet or excersise is greatly aprecisted i am trying to follow the gi index as i am addicted to carbs and no this adds to my weight struggle so this is why i follow the gi index


    Would change the split if i was you , you are doing three big muscles together on day one then three small ones on day two
    #9
    yoyokaz
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    RE: is my diet and excersise plan any good??? 2005/07/26 13:43:58 (permalink)
    thanks i thought that so is this ok
    monday cardio+ shoulders+abs
    tuesday back
    wednsday legs abs cardio
    thursday rest
    friday arms +cardio
    sturday chest
    sunday rest

    is this better for my first few weeks???
    #10
    jess1eb
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    RE: is my diet and excersise plan any good??? 2005/07/26 14:09:06 (permalink)
    wouldnt be able to manage legs and cardio myself? Mabie move Sat chest to Friday and use your Sat as a cardio only day (dropping the Wed cardio)
    #11
    shreklikedave
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    RE: is my diet and excersise plan any good??? 2005/07/26 14:18:20 (permalink)
    looks better but ditto jess about the cardio and legs, unless you can do cardio first thing then do legs later in the day
    #12
    yoyokaz
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    RE: is my diet and excersise plan any good??? 2005/07/26 14:24:46 (permalink)
    thanks thats great. should i be lifting to failure? is 3sets of 10 enough doing 2 excersise on each muscel. also could you give me a small list of foods i should be eating also do you have to have protien shakes? will i lose fat doing all this stuff coz im 25 and skin is getting loser and celulite getting worse i dont eat any prosessed foods appart from cottage cheese i drink green tea and have resently started staying away from red meats i am greatfull for all advice
    #13
    shreklikedave
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    RE: is my diet and excersise plan any good??? 2005/07/26 14:37:57 (permalink)
    this could go on forever!! lol

    Personally i wouldnt go to failure all the time, maybe once every so often on different exercises. To go to failure on each set of each exercise is overtraining plus in reality most people train 1 rep less than failure or you would be stuck under a bar by now! lol

    You cant say uniformly to do 2 exercises for each muscle, compare your back (a very complex muscle group) with biceps (very simple) now to do 2 exercises for both doesnt make sense.

    An exact routine would depend on what you are aiming for, a good simple routine to start would be pull, push , legs with cardio on the days in between. Again reps will vary depending on who you talk to but i would say 6-8 compounds and 8-10 isolations

    Good protein foods include dairy foods, lean meats, seafood

    Good carb sources are any un refined (wholegrain) sources, fruit (post training) and veg (not much carbs in veg but good for vits and to take up room!)

    Good fats come from fish oils and plant oils

    Drink lots of water and take 2-3g of vitamin c split throughout the day. That will take care of cellulite as good as anything else.

    If you want to e mail me with exact goals etc then i will be able to help you in more detail, either that or post all the details up for me to look at.

    #14
    yoyokaz
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    RE: is my diet and excersise plan any good??? 2005/07/26 15:54:28 (permalink)
    GOALS lose fat gain some lean muscel but dont wanna get big with it, rid of cellulite FOREVER really makes me sick and compared to some mine aint bad but its getting there!!!!

    you have seen my diet

    stats are 5,6 age 25 size 12 boardering 14 11st 3lbs and rising

    am able to go to the gym 5x a week

    i dont want to eat cheese(hard cows) or drink cows milk as it aint all that good and is hard to digest

    like all fruits all veg chicken all fish nuts seeds, drink loads of water+green tea

    i also have to take into account that i go to collage three nights aweek in september and also work full time

    i would just love to be able to enter a amature bb competition one day
    also end up having a body i can be proud of as self asteam is running low due to lack of energy and determination. but this time i will do what ever it takes to get were i want to go.

    i have been on and off diets since i can remember and i am now noticing the effects of this and really want to reverce the damage that dieting has caused. thanks for all your help much apreciated
    #15
    shreklikedave
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    RE: is my diet and excersise plan any good??? 2005/07/26 19:28:15 (permalink)
    replied on the other thread mate, hope it helps
    #16
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