Getting a nice physique

[Hoofy]

[Halb]

Hitler hmmm?
Now I'm intrigued, I'll go look him up.

[didelydoo]

Halb said:

Hitler hmmm?
Now I'm intrigued, I'll go look him up.

A big crossfitter I believe. Though his stamina was poor, always gassed.

[dave0010]

At the moment I'm planning on having the following, but would appreciate some input from those who know more than me.

Breakfast - 5 egg omelette 2 egg yokes 1 banana

4 small meals during the day in individual tubes. Chinese take away size tubs, consisting of 1 cup of brown rice, lettuce, tomato, cucumber and either tuna or chopped chicken breast.

Evening meal consisting of what ever is left over making previous daily meals with the variation of some fish.

The reason I'm planning on using the following is to reduce some body fat but also have enough protein to be able to train. Training is going to consist of 3 x morning run on alternate days. 3 x training sessions focusing on compound training squats, dead lifts, shoulder press, pull ups, bent over rowers. The previous will be split up into different days to give enough time to rest and recover and 1 full day with no training.

So please any advice will be much appreciated.

[Hoofy]

dave0010 said:

So please any advice will be much appreciated.

That's great assuming you don't binge on beer and chips by 15th January. Presumably, you ate badly so far.

[dave0010]

Hoofy said:

That's great assuming you don't binge on beer and chips by 15th January. Presumably, you ate badly so far.

I only drink on occasions such as birthdays and other celebrations. When I do I don't get drunk as I suffer from hangovers badly so mainly T total. When I do drink I tend to have a double vodka with soda water and lime.

As for the eating my main vice has always been crisps, I love them I'm planning on replacing my packets of crisps for bags of nuts so hopefully that will help cure that weakness.

[Where2Guv]

There are a lot of people that jump straight into crossfit with no knowledge of lifting, gymnastics or programming. Used irresponsibly then yes you end up with overtraining and poor form.

Bit of a victim of it's own success I'd say... But most boxes have very knowledgable coaches from all areas of fitness.

[LordGrover]

dave0010 said:

I only drink on occasions such as birthdays and other celebrations. When I do I don't get drunk as I suffer from hangovers badly so mainly T total. When I do drink I tend to have a double vodka with soda water and lime.

As for the eating my main vice has always been crisps, I love them I'm planning on replacing my packets of crisps for bags of nuts so hopefully that will help cure that weakness.

Most nuts are very calorie dense and high in fat. Easy to eat more kcals than you may think.
PS. Peanuts ain't nuts - stick to the more healthful nuts like macadamia, walnuts, almonds, etc and maybe a few seeds too?

[Where2Guv]

Don't you dare diss on my peanut butter!

[Hoofy]

LordGrover said:

dave0010 said:

I only drink on occasions such as birthdays and other celebrations. When I do I don't get drunk as I suffer from hangovers badly so mainly T total. When I do drink I tend to have a double vodka with soda water and lime.

As for the eating my main vice has always been crisps, I love them I'm planning on replacing my packets of crisps for bags of nuts so hopefully that will help cure that weakness.

Most nuts are very calorie dense and high in fat. Easy to eat more kcals than you may think.
PS. Peanuts ain't nuts - stick to the more healthful nuts like macadamia, walnuts, almonds, etc and maybe a few seeds too?

Yep. Nuts (and non-nuts!) are very more-ish so it might make more sense to eat crisps!!

[LostBMW]

didelydoo said:

Halb said:

Hitler hmmm?
Now I'm intrigued, I'll go look him up.

A big crossfitter I believe. Though his stamina was poor, always gassed.

But proved you could grow real big as a vegetarian...








... Poland, France, Belgium, Russia and...


Though iirc he didn't keep the gains. A common problem with monsters I hear.

[didelydoo]

LostBMW said:

But proved you could grow real big as a vegetarian...








... Poland, France, Belgium, Russia and...


Though iirc he didn't keep the gains. A common problem with monsters I hear.

[SmartManDan]

Well, almost 2 weeks in now. I'm still eating healthy following the great suggestions here. In fact my average calorie count (MyFitnessPal) is about 1300 a day. Perhaps a bit low? But energywise I feel fine.

I'm still exactly the same weight though which is a little disappointing (71kg) and if anything my spare tyre is getting bigger, although that's probably (hopefully) a figment of my imagination.

Running on average twice a week for half an hour and an hour of cardio with some friends at the local sports centre.

Am I doing something wrong or is it just a case of waiting?

I have noticed I drink about 5-6 cups of tea or coffee a day (half teaspoon sugar per cup with skimmed milk) even though I still do my best to get 2L water, is this an issue?

[GBDG]

SmartManDan said:

Well, almost 2 weeks in now. I'm still eating healthy following the great suggestions here. In fact my average calorie count (MyFitnessPal) is about 1300 a day. Perhaps a bit low? But energywise I feel fine.

I'm still exactly the same weight though which is a little disappointing (71kg) and if anything my spare tyre is getting bigger, although that's probably (hopefully) a figment of my imagination.

Running on average twice a week for half an hour and an hour of cardio with some friends at the local sports centre.

Am I doing something wrong or is it just a case of waiting?

I have noticed I drink about 5-6 cups of tea or coffee a day (half teaspoon sugar per cup with skimmed milk) even though I still do my best to get 2L water, is this an issue?

That doesn't sound right - are you sure you're counting your calories correctly?

You don't need to drink 2L of water, it's an urban myth/misunderstanding. Drink when you're thirsty.

[Ordinary_Chap]

SmartManDan said:

Well, almost 2 weeks in now. I'm still eating healthy following the great suggestions here. In fact my average calorie count (MyFitnessPal) is about 1300 a day. Perhaps a bit low? But energywise I feel fine.

I'm still exactly the same weight though which is a little disappointing (71kg) and if anything my spare tyre is getting bigger, although that's probably (hopefully) a figment of my imagination.

Running on average twice a week for half an hour and an hour of cardio with some friends at the local sports centre.

Am I doing something wrong or is it just a case of waiting?

I have noticed I drink about 5-6 cups of tea or coffee a day (half teaspoon sugar per cup with skimmed milk) even though I still do my best to get 2L water, is this an issue?

I'd say the sugar is an issue, get rid of it! It's the work of the devil!

Are you sure about those 1300 calories? The reason I ask is most people drastically underestimate calorie intake unless the food is pre-measured.

Are you drinking alcohol at the moment?

Also provide us with a list of what you ate and drank today!

Lee

[SmartManDan]

I've cut down to half a teaspoon of sugar, I'm sure I can get down to zero

Ok, today (and virtually every day)

Breakfast - 4 x eggs plain omlette. (400 calories?)
Snack - Apple (80 calories?)
Lunch - 1.5 chicken breasts grilled (Pack is 400grams/3 pieces and says about 120 calories per 100g) so 180 calories?
Lunch - Pack of microwave steamed veggies - Think it says about 80 calories
Snack - Banana (80ish?)
Dinner - Same as lunch or 300g of salmon, grilled + veggies.
Snack - Banana and a weightwatches (I like the taste) yogurt at 61 calories

Plus all the tea and coffee, oh and perhaps a small handful of almonds (20 actual nuts max)

400(breakfast)+ 80(Apple) + 180(Chicken) + 80(veggies) + 80(Banana) + 180(Chicken/salmon) + 80(Veggies) + 80(Banana) + 60(Yogurt) = 1220 Plus the handful of nuts + tea + coffee

Lets hope I'm just making a schoolboy error somewehere.

[Hoofy]

The great thing about packets of junk food is that calories are all clearly marked.

[SmartManDan]

Hoofy said:

The great thing about packets of junk food is that calories are all clearly marked.

I'll have you know the chicken is morrisons "posh" stuff you know and then I grill it with a dash of posh olive oil too Come on, that's not too junk foody. The veggies are easy and certainly not bad, but I agree they could be better.

[Ordinary_Chap]

SmartManDan said:

I've cut down to half a teaspoon of sugar, I'm sure I can get down to zero

Ok, today (and virtually every day)

Breakfast - 4 x eggs plain omlette. (400 calories?)
Snack - Apple (80 calories?)
Lunch - 1.5 chicken breasts grilled (Pack is 400grams/3 pieces and says about 120 calories per 100g) so 180 calories?
Lunch - Pack of microwave steamed veggies - Think it says about 80 calories
Snack - Banana (80ish?)
Dinner - Same as lunch or 300g of salmon, grilled + veggies.
Snack - Banana and a weightwatches (I like the taste) yogurt at 61 calories

Plus all the tea and coffee, oh and perhaps a small handful of almonds (20 actual nuts max)

400(breakfast)+ 80(Apple) + 180(Chicken) + 80(veggies) + 80(Banana) + 180(Chicken/salmon) + 80(Veggies) + 80(Banana) + 60(Yogurt) = 1220 Plus the handful of nuts + tea + coffee

Lets hope I'm just making a schoolboy error somewehere.

That looks fairly decent.

I'm not sure if anything is wrong other than muscle grows from training which can make measuring weight completely pointless. I actually think taking weight measurements is useless when training hard. Personally I can change my body composition radically from a good diet and training but often my weight stays very similar.

I'd take measurements with a tape measure too start and pictures once every 2 weeks.

Don't be disheartened, please try what I've suggested and stick it out for another month and then review your progress from there.

Lee

[bonkbonk]

Just a heads-up, 400/2 is 200g so you're getting 240kcal from your chicken. 300g of salmon will probably have close to 500 kcal in int also

Also probably 200kcal from 20 almonds! I'd say you're probably underestimating by ~3-500kcal.