Can someone advise on diet plan?
Discussion
If you have the time it would be worth calculating your macros and setting a deficit of around 10-15% on a 40/40/20 split with protein, carbs and fats. MyFitnessPal is easy enough to keep track of this. Nothing wrong with protein shakes but it is best to get nutrients from proper food. Porridge, brown rice/pasta and sweet potato are good sources of carbs. Chicken and turkey are my main sources of protein. It's also worth taking casein type proteins 30 minutes before bed to stop your body going catabolic overnight. Greek yoghurt, quark and cottage cheese are good sources of casein. Nuts and nut butters are my go to source for fats.
Your training seems a little mad on reps as well imo. I train for physique/aesthetics and use a 3 week rotation. Week 1 is 3 sets of 6 reps, week 2 is 3 sets of 12 reps (rest pause) and week 3 is 3 sets of 25-30 reps. The days you train could be split different to help other muscles recover better. For example - Monday- chest/triceps, Wednesday- back/biceps, Thursday- Legs, Friday- Shoulders. Training your biceps and triceps on the first day when you're fresh will just take away your strength for your back and chest workouts.
Your training seems a little mad on reps as well imo. I train for physique/aesthetics and use a 3 week rotation. Week 1 is 3 sets of 6 reps, week 2 is 3 sets of 12 reps (rest pause) and week 3 is 3 sets of 25-30 reps. The days you train could be split different to help other muscles recover better. For example - Monday- chest/triceps, Wednesday- back/biceps, Thursday- Legs, Friday- Shoulders. Training your biceps and triceps on the first day when you're fresh will just take away your strength for your back and chest workouts.
RJB_666 said:
I train for physique/aesthetics and use a 3 week rotation. Week 1 is 3 sets of 6 reps, week 2 is 3 sets of 12 reps (rest pause) and week 3 is 3 sets of 25-30 reps.
That's interesting. Is it working?By the way my life is, I do heavy on Tuesdays and Saturdays and light (ie high reps) on Wednesdays and Fridays).
Hoofy said:
That's interesting. Is it working?
By the way my life is, I do heavy on Tuesdays and Saturdays and light (ie high reps) on Wednesdays and Fridays).
I'm finding great results from it. The 3 sets of 12 I still do pretty heavy. But if I can't get the full 12 reps out in one go I drop the weights for 15 seconds and finish the set. I'm still as strong when I get to the heavy week as well. Managed to fill out a bit more and have gained quite a bit of definition especially in my back. This is while I'm on 3000 calories. Although I've just upped my intake to 3200 yesterday. Always find myself aching after every workout as well. Credit goes to Shaun Stafford though. He posts his workouts on his Facebook page. I just follow the style of workout and tinker it to my own weaknesses. I train 6 days a week having Saturdays off. By the way my life is, I do heavy on Tuesdays and Saturdays and light (ie high reps) on Wednesdays and Fridays).
Foliage said:
Sounds good to me,
im a big fan of bulgar wheat instead of cous cous, but eat pretty similar to you by the looks of it, lots of fish/chicken/turkey grilled with salad or veg. I got a bag of quinou that ive yet to try.
I cook my quinou with a veg stock cube. I cook a whole bag and then put into little tubs about a cup per tub. It keeps fine in the fridge for a few days.im a big fan of bulgar wheat instead of cous cous, but eat pretty similar to you by the looks of it, lots of fish/chicken/turkey grilled with salad or veg. I got a bag of quinou that ive yet to try.
my diet hasn't been great the last couple of weeks and im trying to get things back on track and am currently feeling the sugar withdrawal symptoms, it always amuses me that I crave really sugary foods.
As for the quinoa it tastes horrible, a bit bitter maybe? I've taken to making 50g bulgar wheat & 25g of quinoa and adding a ton of paprika & chilli flakes to it. Quinoa is a pain in the ass to cook too compared with the bulgar wheat.
As for the quinoa it tastes horrible, a bit bitter maybe? I've taken to making 50g bulgar wheat & 25g of quinoa and adding a ton of paprika & chilli flakes to it. Quinoa is a pain in the ass to cook too compared with the bulgar wheat.
Foliage said:
Op is overweight and in denial too, don't wanna be that guy but no one else has said it yet.
Im the same height as you OP, I weigh 11 stone, im very close to being underweight, but 12 stone is a good weight for our height, I consider 13.5 stone overweight (unless your carrying a large muscle mass, which I doubt)
Sorry haven't been in here since i opened the thread!Im the same height as you OP, I weigh 11 stone, im very close to being underweight, but 12 stone is a good weight for our height, I consider 13.5 stone overweight (unless your carrying a large muscle mass, which I doubt)
I don't have any doubts i'm a few pounds overweight now, i'll be addressing that properly in the new year
However i think what you've written above about 11 stone being close to underwight i would call complete b
ks.I completed a 12 week fitness challenge a couple of years back, upon finishing it i weighed 165lbs (a shade under 12st), i looked ill, my body fat was also a shade under 12%!
theguvernor said:
Foliage said:
Op is overweight and in denial too, don't wanna be that guy but no one else has said it yet.
Im the same height as you OP, I weigh 11 stone, im very close to being underweight, but 12 stone is a good weight for our height, I consider 13.5 stone overweight (unless your carrying a large muscle mass, which I doubt)
Sorry haven't been in here since i opened the thread!Im the same height as you OP, I weigh 11 stone, im very close to being underweight, but 12 stone is a good weight for our height, I consider 13.5 stone overweight (unless your carrying a large muscle mass, which I doubt)
I don't have any doubts i'm a few pounds overweight now, i'll be addressing that properly in the new year
However i think what you've written above about 11 stone being close to underwight i would call complete b
ks.I completed a 12 week fitness challenge a couple of years back, upon finishing it i weighed 165lbs (a shade under 12st), i looked ill, my body fat was also a shade under 12%!
I like to hear varying opinion of body image and weight, and im loosely basing my assertion on body weight on personal experience and BMI (yes I know its a swear word in some parts but its what the nhs use and its all we have). I have had 1 person say I looked ill, I was under the weather at the time which made my face look pale I think. Other people say im too thin but if I probe them further it just seems that they are jealous that I could lose weight so easily (some people have so little will power) or whatever.
I don't actually think that weight is the most important measure but waist size, tone and fitness are more important factors to consider.
I should get my body fat checked, just to make sure that thing are going the way I want. My current goal and it does seem a bit crass is to get abs and as yet the definition hasn't appeared so my goal falls in-line with the direction of my weight thus far.
theguvernor said:
For abs you want to stick to cutting the fat, i'm fairly sure the generally accepted BF % for abs is around 10%.
Although, if you've got no muscle mass you'll just look like mr muscle with abs.
Not strictly true. Some people will actually use a high fat and lower carb diet. You need a 10-15% calorie deficit on a cut. Different macros will achieve this. Personally I'm going to begin using a 2800 calorie on 40P/40C/20F for my cut before going down to 2600 on a 45P/35C/20F. Although, if you've got no muscle mass you'll just look like mr muscle with abs.
RJB_666 said:
Not strictly true. Some people will actually use a high fat and lower carb diet. You need a 10-15% calorie deficit on a cut. Different macros will achieve this. Personally I'm going to begin using a 2800 calorie on 40P/40C/20F for my cut before going down to 2600 on a 45P/35C/20F.
Come again?I've always been told (by PT) etc that (i use this as a generalisation) that abs don't tend to show in people with more than 10% BF.
Generally the way to get lower bodyfat is to cut your bodyfat, i didn't mean cut out a fatty diet.
RJB_666 said:
theguvernor said:
For abs you want to stick to cutting the fat, i'm fairly sure the generally accepted BF % for abs is around 10%.
Although, if you've got no muscle mass you'll just look like mr muscle with abs.
Not strictly true. Some people will actually use a high fat and lower carb diet. You need a 10-15% calorie deficit on a cut. Different macros will achieve this. Personally I'm going to begin using a 2800 calorie on 40P/40C/20F for my cut before going down to 2600 on a 45P/35C/20F. Although, if you've got no muscle mass you'll just look like mr muscle with abs.
Edit: See.
theguvernor said:
RJB_666 said:
Not strictly true. Some people will actually use a high fat and lower carb diet. You need a 10-15% calorie deficit on a cut. Different macros will achieve this. Personally I'm going to begin using a 2800 calorie on 40P/40C/20F for my cut before going down to 2600 on a 45P/35C/20F.
Come again?I've always been told (by PT) etc that (i use this as a generalisation) that abs don't tend to show in people with more than 10% BF.
Generally the way to get lower bodyfat is to cut your bodyfat, i didn't mean cut out a fatty diet.
Hoofy said:
Couscous is the easiest to cook. Just pour in boiling water (from a kettle!) and it's done in minutes. The other two will be hard if not cooked the usual way.
I try to avoid Cous Cous just because it seems like a heavily processed food to me. If we were all gods and did everything perfectly then is Cous Cous a no no?ATM said:
Hoofy said:
Couscous is the easiest to cook. Just pour in boiling water (from a kettle!) and it's done in minutes. The other two will be hard if not cooked the usual way.
I try to avoid Cous Cous just because it seems like a heavily processed food to me. If we were all gods and did everything perfectly then is Cous Cous a no no?Couscous is healthier than chips.
Hoofy said:
ATM said:
Hoofy said:
Couscous is the easiest to cook. Just pour in boiling water (from a kettle!) and it's done in minutes. The other two will be hard if not cooked the usual way.
I try to avoid Cous Cous just because it seems like a heavily processed food to me. If we were all gods and did everything perfectly then is Cous Cous a no no?Couscous is healthier than chips.
To use "we're" you'd have to change the "did" to "do" - right?
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