Training/diet advice required please
Discussion
SellerOfSin said:
Distant said:
What the blooming heck is a elliptical?! Or is it just a fancy name for x-trainer?
I'm trying to drink plenty of water, and I will have veggies or salad with the evening meal.
So do I go for HIIT or slower, longer bike rides? Remembering, fastest possible fat loss is what I'm after at the moment...
I'm trying to drink plenty of water, and I will have veggies or salad with the evening meal.
So do I go for HIIT or slower, longer bike rides? Remembering, fastest possible fat loss is what I'm after at the moment...
I'm not sure what to suggest for the fastest way... usually the faster it goes, the faster if comes back.. I lost 20lbs last year.. still have another 20 to go. I'm not having an easy time with it. Sitting behind a counter for 12 hours a day 6 days a week doesn't help.
It helps if you eat your carbs earlier in the day as opposed to in the evenings as your activity levels will drop therefore burning less calories.
Cardio is most effective if you do them first thing in the morning before breakfast. If not, then after weight training is also good. As others
have said, you can't spot reduce fat in specific areas. Don't know what you BMI or bodyfat % is but typically, you need to get yourself under
say 12% to reveal your abs. The really defined guys like bodybuilders or even sportsman like Cristiano Ronaldo who is supercut is probably
under 3% bodyfat which is a combination of training / nutrition and genetics.
Cardio is most effective if you do them first thing in the morning before breakfast. If not, then after weight training is also good. As others
have said, you can't spot reduce fat in specific areas. Don't know what you BMI or bodyfat % is but typically, you need to get yourself under
say 12% to reveal your abs. The really defined guys like bodybuilders or even sportsman like Cristiano Ronaldo who is supercut is probably
under 3% bodyfat which is a combination of training / nutrition and genetics.
Okay, diet is about 80% of losing weight/gaining muscle.
Don't wanna lose muscle whilst cutting down fat? Protein - about 1g-1.5g per bodyweight lb (180lb bloke woould aim for roughly 200g's a day)
You want to train very heavy too, to try and convince your body to keep the muscle and lose fat.
HIIT training is fantastic and when i'm on a cutting cycle it's all i do. Been proven to still be burning fat upto 3 days later.
Example of my routine on a cut:
Monday: Chest & triceps weight training
Tuesday: HIIT Cardio
Wednesday: Back & biceps weight training
Thursday: HIIT cardio
Friday: Legs & shoulders weight training
Saturday: HIIT cardio
Sunday: Off
Without knowing your height and weight, but with that kinda training routine, aim for 3000 calories each day for the first 2 weeks, then 2800 for the next week, then 2600 for the next week etc.. etc..
Basically you have to go by what your body is telling you and what the mirror is telling you - but i can guarantee results from that routine.
Basic diet you could follow:
7am - 3egg whites, 1 whole, 2 slices toast, milk
10am - protein shake/meat sandwich
1pm - tuna & jacket potato/steak & potato etc... (anything with a good amount of protein and decent carbohydrates)
3pm - protein shake/meat/fish
5pm - high protein/medium carb meal
8pm - protein shake/high protein meal/cottage cheese
It's better to have smaller, evenly spaced out meals rather than 3 big ones... remember you want to keep your metabolism going as quick as possible.
Lots of water!!
Good fats are very important too!!! Omega-3 etc..
As you can see protein is incredibly important, and losing fat is made up of mostly what you eat and the way you eat.
Apologies if this isn't particularly coherant... 3 hours sleep then a 10hour work shift has finished me off..
Time for bed.
Don't wanna lose muscle whilst cutting down fat? Protein - about 1g-1.5g per bodyweight lb (180lb bloke woould aim for roughly 200g's a day)
You want to train very heavy too, to try and convince your body to keep the muscle and lose fat.
HIIT training is fantastic and when i'm on a cutting cycle it's all i do. Been proven to still be burning fat upto 3 days later.
Example of my routine on a cut:
Monday: Chest & triceps weight training
Tuesday: HIIT Cardio
Wednesday: Back & biceps weight training
Thursday: HIIT cardio
Friday: Legs & shoulders weight training
Saturday: HIIT cardio
Sunday: Off
Without knowing your height and weight, but with that kinda training routine, aim for 3000 calories each day for the first 2 weeks, then 2800 for the next week, then 2600 for the next week etc.. etc..
Basically you have to go by what your body is telling you and what the mirror is telling you - but i can guarantee results from that routine.
Basic diet you could follow:
7am - 3egg whites, 1 whole, 2 slices toast, milk
10am - protein shake/meat sandwich
1pm - tuna & jacket potato/steak & potato etc... (anything with a good amount of protein and decent carbohydrates)
3pm - protein shake/meat/fish
5pm - high protein/medium carb meal
8pm - protein shake/high protein meal/cottage cheese
It's better to have smaller, evenly spaced out meals rather than 3 big ones... remember you want to keep your metabolism going as quick as possible.
Lots of water!!
Good fats are very important too!!! Omega-3 etc..
As you can see protein is incredibly important, and losing fat is made up of mostly what you eat and the way you eat.
Apologies if this isn't particularly coherant... 3 hours sleep then a 10hour work shift has finished me off..
Time for bed.
Not going to go into the science of this, as I dont know it, but
a) bought a new bike late Feb for the b'day (the old one was bought jan 93
and not touched for ages ), and ride it once or twice a week
b) started going to the gym once or twice a week. Just a bit of running, rowing, riding, and an odd bit on the cross trainer. Made a concerted effort to do those and not weights.
c) eating less "crap" - fatty stuff, though strictly this hasn;t changed inthe last year or so as I eat quite well.
The changes since end Feb have been that I've lost the best part of a stone (12.5 to 11.5), bear gut almost gone, and my trousers dont fit any more. It's not as if I was a heffer before that either.
Shouldn't need too much to lose the gut from my very un-scientific experience. Just dont expect listing heavy weights to do anything about your beer belly
a) bought a new bike late Feb for the b'day (the old one was bought jan 93
and not touched for ages ), and ride it once or twice a weekb) started going to the gym once or twice a week. Just a bit of running, rowing, riding, and an odd bit on the cross trainer. Made a concerted effort to do those and not weights.
c) eating less "crap" - fatty stuff, though strictly this hasn;t changed inthe last year or so as I eat quite well.
The changes since end Feb have been that I've lost the best part of a stone (12.5 to 11.5), bear gut almost gone, and my trousers dont fit any more. It's not as if I was a heffer before that either.
Shouldn't need too much to lose the gut from my very un-scientific experience. Just dont expect listing heavy weights to do anything about your beer belly
Fetchez la vache said:
Not going to go into the science of this, as I dont know it, but
a) bought a new bike late Feb for the b'day (the old one was bought jan 93 and not touched for ages ), and ride it once or twice a week
b) started going to the gym once or twice a week. Just a bit of running, rowing, riding, and an odd bit on the cross trainer. Made a concerted effort to do those and not weights.
c) eating less "crap" - fatty stuff, though strictly this hasn;t changed inthe last year or so as I eat quite well.
The changes since end Feb have been that I've lost the best part of a stone (12.5 to 11.5), bear gut almost gone, and my trousers dont fit any more. It's not as if I was a heffer before that either.
Shouldn't need too much to lose the gut from my very un-scientific experience. Just dont expect listing heavy weights to do anything about your beer belly
Lifting weights can actually burn more calories than cardio work...a) bought a new bike late Feb for the b'day (the old one was bought jan 93
and not touched for ages ), and ride it once or twice a weekb) started going to the gym once or twice a week. Just a bit of running, rowing, riding, and an odd bit on the cross trainer. Made a concerted effort to do those and not weights.
c) eating less "crap" - fatty stuff, though strictly this hasn;t changed inthe last year or so as I eat quite well.
The changes since end Feb have been that I've lost the best part of a stone (12.5 to 11.5), bear gut almost gone, and my trousers dont fit any more. It's not as if I was a heffer before that either.
Shouldn't need too much to lose the gut from my very un-scientific experience. Just dont expect listing heavy weights to do anything about your beer belly
TomTom123 said:
Okay, diet is about 80% of losing weight/gaining muscle.
Don't wanna lose muscle whilst cutting down fat? Protein - about 1g-1.5g per bodyweight lb (180lb bloke woould aim for roughly 200g's a day)
You want to train very heavy too, to try and convince your body to keep the muscle and lose fat.
HIIT training is fantastic and when i'm on a cutting cycle it's all i do. Been proven to still be burning fat upto 3 days later.
Example of my routine on a cut:
Monday: Chest & triceps weight training
Tuesday: HIIT Cardio
Wednesday: Back & biceps weight training
Thursday: HIIT cardio
Friday: Legs & shoulders weight training
Saturday: HIIT cardio
Sunday: Off
Without knowing your height and weight, but with that kinda training routine, aim for 3000 calories each day for the first 2 weeks, then 2800 for the next week, then 2600 for the next week etc.. etc..
Basically you have to go by what your body is telling you and what the mirror is telling you - but i can guarantee results from that routine.
Basic diet you could follow:
7am - 3egg whites, 1 whole, 2 slices toast, milk
10am - protein shake/meat sandwich
1pm - tuna & jacket potato/steak & potato etc... (anything with a good amount of protein and decent carbohydrates)
3pm - protein shake/meat/fish
5pm - high protein/medium carb meal
8pm - protein shake/high protein meal/cottage cheese
It's better to have smaller, evenly spaced out meals rather than 3 big ones... remember you want to keep your metabolism going as quick as possible.
Lots of water!!
Good fats are very important too!!! Omega-3 etc..
As you can see protein is incredibly important, and losing fat is made up of mostly what you eat and the way you eat.
Apologies if this isn't particularly coherant... 3 hours sleep then a 10hour work shift has finished me off..
Time for bed.
Thanks for the detailed post. Using that diet, at what time would you be exercising? I try to exercise in the morning after a small breakfast. Someone said cardio work should be before breakfast to be most effective?Don't wanna lose muscle whilst cutting down fat? Protein - about 1g-1.5g per bodyweight lb (180lb bloke woould aim for roughly 200g's a day)
You want to train very heavy too, to try and convince your body to keep the muscle and lose fat.
HIIT training is fantastic and when i'm on a cutting cycle it's all i do. Been proven to still be burning fat upto 3 days later.
Example of my routine on a cut:
Monday: Chest & triceps weight training
Tuesday: HIIT Cardio
Wednesday: Back & biceps weight training
Thursday: HIIT cardio
Friday: Legs & shoulders weight training
Saturday: HIIT cardio
Sunday: Off
Without knowing your height and weight, but with that kinda training routine, aim for 3000 calories each day for the first 2 weeks, then 2800 for the next week, then 2600 for the next week etc.. etc..
Basically you have to go by what your body is telling you and what the mirror is telling you - but i can guarantee results from that routine.
Basic diet you could follow:
7am - 3egg whites, 1 whole, 2 slices toast, milk
10am - protein shake/meat sandwich
1pm - tuna & jacket potato/steak & potato etc... (anything with a good amount of protein and decent carbohydrates)
3pm - protein shake/meat/fish
5pm - high protein/medium carb meal
8pm - protein shake/high protein meal/cottage cheese
It's better to have smaller, evenly spaced out meals rather than 3 big ones... remember you want to keep your metabolism going as quick as possible.
Lots of water!!
Good fats are very important too!!! Omega-3 etc..
As you can see protein is incredibly important, and losing fat is made up of mostly what you eat and the way you eat.
Apologies if this isn't particularly coherant... 3 hours sleep then a 10hour work shift has finished me off..
Time for bed.
Also I've just worked out my BMI at 5 ft 10, 186 lbs is 26.7
Right, I'm off out for a cycle!
I go to the gym pretty regularly but I was wondering the effects of sets & reps.
I do 4 x 10 reps on each exercise and do the whole chest & biceps one day, back & triceps the next, legs & shoulders the next etc.
Whereas other people I know do 3 x 15 or 3 x 12 with their exercises.
Does it really make a difference?
At the moment I am trying to increase strength and size.
One of my targets is to bench 100kg's, I can do 60-70kg's currently (4 x 10 reps).
I do 4 x 10 reps on each exercise and do the whole chest & biceps one day, back & triceps the next, legs & shoulders the next etc.
Whereas other people I know do 3 x 15 or 3 x 12 with their exercises.
Does it really make a difference?
At the moment I am trying to increase strength and size.
One of my targets is to bench 100kg's, I can do 60-70kg's currently (4 x 10 reps).
Dakkon said:
I go to the gym pretty regularly but I was wondering the effects of sets & reps.
I do 4 x 10 reps on each exercise and do the whole chest & biceps one day, back & triceps the next, legs & shoulders the next etc.
Whereas other people I know do 3 x 15 or 3 x 12 with their exercises.
Does it really make a difference?
At the moment I am trying to increase strength and size.
One of my targets is to bench 100kg's, I can do 60-70kg's currently (4 x 10 reps).
IIRC you should do less reps on a higher weight to increase strength (eg. 3x8 reps on a weight that is difficult to lift)I do 4 x 10 reps on each exercise and do the whole chest & biceps one day, back & triceps the next, legs & shoulders the next etc.
Whereas other people I know do 3 x 15 or 3 x 12 with their exercises.
Does it really make a difference?
At the moment I am trying to increase strength and size.
One of my targets is to bench 100kg's, I can do 60-70kg's currently (4 x 10 reps).
HIIT
Tabata weight training( as many reps as possible for 20 seconds, ten seconds off repeat for 3 minutes, its a killer even on very light weights, FORM IS KEY NOT REPS!)
or just Lifting weights, Dead Lift, Bench and Squat are the main points you need to concentrate on.
Prolonged Cardio is only useful in training for prolonged cardio.
Tabata weight training( as many reps as possible for 20 seconds, ten seconds off repeat for 3 minutes, its a killer even on very light weights, FORM IS KEY NOT REPS!)
or just Lifting weights, Dead Lift, Bench and Squat are the main points you need to concentrate on.
Prolonged Cardio is only useful in training for prolonged cardio.
cw42 said:
It might come across cheesy and American, but this site and it's advice and training guide is actually very good
http://www.iwantsixpackabs.com/abs.html
I'm on week 5 now, and not really been dieting but all of my clothes are too big for me and my posture has improved noticibly. For a very small outlay at your local decathlon, the results seem to be good. My log:
http://www.theabsforum.com/showthread.php?t=6971
i found this a couple of months ago. when i first read 'week 1' i thought i would have to add some more exercises to the end of the routine as it looked a bit feeble. i cycle and run a little bit. when i did it for the first time, i almost died! and couldnt finish the routine... i was really shocked at how hard i found it. i did 'week 1' for 2 months just to get my heart rate up, and i too have noticed the difference in my posture. and i feel stronger round my core/middle. moving on to week 2 this week......http://www.iwantsixpackabs.com/abs.html
I'm on week 5 now, and not really been dieting but all of my clothes are too big for me and my posture has improved noticibly. For a very small outlay at your local decathlon, the results seem to be good. My log:
http://www.theabsforum.com/showthread.php?t=6971
nerf said:
cw42 said:
It might come across cheesy and American, but this site and it's advice and training guide is actually very good
http://www.iwantsixpackabs.com/abs.html
I'm on week 5 now, and not really been dieting but all of my clothes are too big for me and my posture has improved noticibly. For a very small outlay at your local decathlon, the results seem to be good. My log:
http://www.theabsforum.com/showthread.php?t=6971
i found this a couple of months ago. when i first read 'week 1' i thought i would have to add some more exercises to the end of the routine as it looked a bit feeble. i cycle and run a little bit. when i did it for the first time, i almost died! and couldnt finish the routine... i was really shocked at how hard i found it. i did 'week 1' for 2 months just to get my heart rate up, and i too have noticed the difference in my posture. and i feel stronger round my core/middle. moving on to week 2 this week......http://www.iwantsixpackabs.com/abs.html
I'm on week 5 now, and not really been dieting but all of my clothes are too big for me and my posture has improved noticibly. For a very small outlay at your local decathlon, the results seem to be good. My log:
http://www.theabsforum.com/showthread.php?t=6971
Sorry to go off the topic a bit but can anyone recomend a good cross type training machine for the house. I'm 17 stone and before the "accident" was only 13, so I have a bit of work to do and I can't use a tread mill, very few weights and the bike is a no no but feel able with the cross trainer.
Willing to pay for a half decent item. I need to get this weight off.
Willing to pay for a half decent item. I need to get this weight off.
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