Your Training Goals for 2015
Discussion
chris watton said:
I am still losing weight, I haven't go any fatter. It's just that the last bit is so hard to get rid of. I have been on a very string 1200 calories per day, eating was never a real issue for me. No wheat, very little sugar.
Maybe I'm getting impatient - but as I wrote, I am now worried that my diet may now be restricting my gains from training. I have ordered some dextrose to add to my twice daily protein shake.
As for training, I give it my best every session, with perhaps no more than 60 seconds rest between sets (sometimes more for squats and deadlifts...) - I've even managed a 155kg squat and 110kg bench press - but now I feel I am getting slightly weaker, which is why I am worried about my diet (2 protein shakes per day, a banana, salad or cooked meal with either chicken, turkey breast or seafood in the evening and calcium casenate before bed)
That's a slightly better squat than me, and I'd bench about the same .. 1,200 sounds very low to me to be honest. Maybe I'm getting impatient - but as I wrote, I am now worried that my diet may now be restricting my gains from training. I have ordered some dextrose to add to my twice daily protein shake.
As for training, I give it my best every session, with perhaps no more than 60 seconds rest between sets (sometimes more for squats and deadlifts...) - I've even managed a 155kg squat and 110kg bench press - but now I feel I am getting slightly weaker, which is why I am worried about my diet (2 protein shakes per day, a banana, salad or cooked meal with either chicken, turkey breast or seafood in the evening and calcium casenate before bed)
I'd go back up to maintenance for a couple of weeks, and see what that does, not everyone advocates cardio but I'd rather be eating more and doing some cardio on top, than surviving on 1,200 a day!
I know from previous experience that the final few % of fat is pretty stubborn .. have you tried carb cycling? Or adding cardio? I guess what I'm trying to say is that you've obviously plateaued, so think of changing things up?
smiffy180 said:
Don't use dextrose until post workout, even then there's better sources. It's basically sugar so will cause a insulin spike which is no good unless you want to gain weight 
Also, I'm not convinced on your diet..... how tall are you?
5'7"Also, I'm not convinced on your diet..... how tall are you?
OK, my daily diet consists of:
3 coffees - 20% whole milk no sugar
1 banana
Protein shake before and after workout, this one:
http://www.amazon.co.uk/gp/product/B0072139LC?psc=...
For tea, salad (mixed lettuce, tomatoes, cucumber, chicken or turkey breast or prawns with a small piece of cheese or two hard boiled eggs, and a small amount of salad dressing (all totted up on MFP). Or roast chicken or gammon with baby potatoes and broccoli
On training days, I have some Calcium Caseinate before bed, this stuff:
http://www.amazon.co.uk/gp/product/B00H3C02DS?psc=...
I hardly ever eat anything before 1pm; sometimes my first meal is a protein shake and banana at around 3pm, less than an hour before training.
I did try all kinds of times and combinations before settling on what I have now, and it seemed to work best for me. Whether it's best for me to continue or change slighlty, I don't know.
Avalyn said:
That's a slightly better squat than me, and I'd bench about the same .. 1,200 sounds very low to me to be honest.
I'd go back up to maintenance for a couple of weeks, and see what that does, not everyone advocates cardio but I'd rather be eating more and doing some cardio on top, than surviving on 1,200 a day!
I know from previous experience that the final few % of fat is pretty stubborn .. have you tried carb cycling? Or adding cardio? I guess what I'm trying to say is that you've obviously plateaued, so think of changing things up?
I did use the bike rollers before and after every training session, but I read in a few places that, if you want to build muscle, lay off the cardio. I don't mind not eating much, that doesn't bother me at all - I just want to make sure I'm eating enough of the right foods for the training I'm doing.I'd go back up to maintenance for a couple of weeks, and see what that does, not everyone advocates cardio but I'd rather be eating more and doing some cardio on top, than surviving on 1,200 a day!
I know from previous experience that the final few % of fat is pretty stubborn .. have you tried carb cycling? Or adding cardio? I guess what I'm trying to say is that you've obviously plateaued, so think of changing things up?
chris watton said:
5'7"
OK, my daily diet consists of:
3 coffees - 20% whole milk no sugar
1 banana
Protein shake before and after workout, this one:
http://www.amazon.co.uk/gp/product/B0072139LC?psc=...
For tea, salad (mixed lettuce, tomatoes, cucumber, chicken or turkey breast or prawns with a small piece of cheese or two hard boiled eggs, and a small amount of salad dressing (all totted up on MFP). Or roast chicken or gammon with baby potatoes and broccoli
On training days, I have some Calcium Caseinate before bed, this stuff:
http://www.amazon.co.uk/gp/product/B00H3C02DS?psc=...
I hardly ever eat anything before 1pm; sometimes my first meal is a protein shake and banana at around 3pm, less than an hour before training.
I did try all kinds of times and combinations before settling on what I have now, and it seemed to work best for me. Whether it's best for me to continue or change slighlty, I don't know.
So you have a BMR of 1700 - this means you'll maintain your weight on this amount of calories. OK, my daily diet consists of:
3 coffees - 20% whole milk no sugar
1 banana
Protein shake before and after workout, this one:
http://www.amazon.co.uk/gp/product/B0072139LC?psc=...
For tea, salad (mixed lettuce, tomatoes, cucumber, chicken or turkey breast or prawns with a small piece of cheese or two hard boiled eggs, and a small amount of salad dressing (all totted up on MFP). Or roast chicken or gammon with baby potatoes and broccoli
On training days, I have some Calcium Caseinate before bed, this stuff:
http://www.amazon.co.uk/gp/product/B00H3C02DS?psc=...
I hardly ever eat anything before 1pm; sometimes my first meal is a protein shake and banana at around 3pm, less than an hour before training.
I did try all kinds of times and combinations before settling on what I have now, and it seemed to work best for me. Whether it's best for me to continue or change slighlty, I don't know.
As you weight train too it is possible you're eating too little hence why you're not losing weight. I would suggest upping up to 1500 cals.
As for macros I won't say you should do this or that but I suggest a low carb high protein/fat diet
smiffy180 said:
So you have a BMR of 1700 - this means you'll maintain your weight on this amount of calories.
As you weight train too it is possible you're eating too little hence why you're not losing weight. I would suggest upping up to 1500 cals.
As for macros I won't say you should do this or that but I suggest a low carb high protein/fat diet
Cheers As you weight train too it is possible you're eating too little hence why you're not losing weight. I would suggest upping up to 1500 cals.
As for macros I won't say you should do this or that but I suggest a low carb high protein/fat diet
I shall up the calory intake slightly and see how that goes - I am assuming I am already getting enough protein, but what fats - milk, eggs, cheese?Hoofy said:
pilchardthecat said:
Hoofy said:
pilchardthecat said:
selym said:
Hoofy said:
selym said:
I want to throw in some weight work, more for functional strength and mobility than building mass. I'm 42 so my test production has probably just about ground to a halt anyway!!
Should still aim to be as massive as you possibly can. 
pilchardthecat said:
Hoofy said:
pilchardthecat said:
Hoofy said:
pilchardthecat said:
selym said:
Hoofy said:
selym said:
I want to throw in some weight work, more for functional strength and mobility than building mass. I'm 42 so my test production has probably just about ground to a halt anyway!!
Should still aim to be as massive as you possibly can. 
Hoofy said:
Wow. Bulking or...?
Yeah, the first time i've really bulked in earnest for several years. Despite having repeatedly ranted about how completely pointless the whole bulk/cut thing is..... it might actually be working this time - i suspect i've just never been in a surplus for long enough - nothing happened at all for the first 3 months, but the last few weeks i'm actually getting stronger
ds 
Art0ir said:
I sometimes train with a guy who is 49. He leaves for work at 6am and gets back at 7pm, gets changed and comes down to the gym.
He's benching 150kg, overhead presses 120kg, deadlifts 250kg and squats 200kg for reps.
No excuses
None here. I have plenty of time, and coupled with motivation my times (and weight) will plummet.He's benching 150kg, overhead presses 120kg, deadlifts 250kg and squats 200kg for reps.
No excuses
chris watton said:
Cheers I shall up the calory intake slightly and see how that goes - I am assuming I am already getting enough protein, but what fats - milk, eggs, cheese?
Meat, nuts, milk (be careful of sugars), eggs, cheese - in moderation, oil - olive I think? I shall up the calory intake slightly and see how that goes - I am assuming I am already getting enough protein, but what fats - milk, eggs, cheese?There will be a guide online to the good fats but I'm off to the gym so can't post it up. If there's no reply by the time I get back I'll find some more info for you
smiffy180 said:
Meat, nuts, milk (be careful of sugars), eggs, cheese - in moderation, oil - olive I think?
There will be a guide online to the good fats but I'm off to the gym so can't post it up. If there's no reply by the time I get back I'll find some more info for you
Cheers, Smiffy There will be a guide online to the good fats but I'm off to the gym so can't post it up. If there's no reply by the time I get back I'll find some more info for you
Tonight I have gammon, broccoli and a few spuds, after my workout...
smiffy180 said:
Feels like a silly question to me, but now someone's put it forward I'm curious to the answer.
Which would be better for me for fat loss and trying to increase strength.
4x a week training, 3100 cals a day
4-5x a week training + 1-2 cardio sessions, 4000 cals a day
A friend suggested I do the latter but I'd assume I'd get the same results?
There is a nice article in the wiki about cardio and it's affects on strength.Which would be better for me for fat loss and trying to increase strength.
4x a week training, 3100 cals a day
4-5x a week training + 1-2 cardio sessions, 4000 cals a day
A friend suggested I do the latter but I'd assume I'd get the same results?
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