Diet/fitness plan
Discussion
mcxuk1 said:
Joining the gym tomorrow and was wondering what training plans and diets people recommend? I'm looking to lose weight and also gain some muscles/definition.
Thanks.
Losing weight and gaining muscle is not easy, it's possible but is incredibly difficult.Thanks.
Some important things to consider.
Get lots of good quality sleep
Eat good quality food
Eat enough to allow your muscles to grow
Remember, everyone is different, some people are intolerant of gluten/wheat/dairy, others are not, some are more sensitive to carbs than others, therefore, suggesting a generic diet plan is never going to be ideal.
Get a nutritionist/coach to sort you something out. I've been training in the gym for a few years with no real conviction and no real change, getting a bespoke nutrition plan, combined with a bit more effort in the gym has seen a massive change in everything, from how I look, to how I feel. I'm also eating more than I did (calorie intake wise) and exercising less, but my weight has gone up slightly and body fat has come down.
Get the food right, tailored to what your goals are, when you're training etc and it's a whole lot easier.
Most of all, good luck!
I've always quite liked www.scoobysworkshop.com.
His videos can be a little strange but he shows very good form and the site is full of useful information. Plus I hope I look that good in my fifties!
His videos can be a little strange but he shows very good form and the site is full of useful information. Plus I hope I look that good in my fifties!
Badgerboy said:
I've always quite liked www.scoobysworkshop.com.
His videos can be a little strange but he shows very good form and the site is full of useful information. Plus I hope I look that good in my fifties!
I started my weights with his suggested workouts and found them quite good. His videos can be a little strange but he shows very good form and the site is full of useful information. Plus I hope I look that good in my fifties!
Recently started this one though
http://www.ironaddicts.com/forums/showthread.php?t...
Found it very enjoyable and seeing some good results
Cheers guys, a friend of mine has advised 5 days of cardio a week (half an hour incline walking on a treadmill) - I was also thinking of throwing some swimming in as well? Then, 3 days of push/pull/legs? How does that sound?
I'm going to look at my diet but he has suggested 40% protein, 40% carbs and 20% fat?
I'm going to look at my diet but he has suggested 40% protein, 40% carbs and 20% fat?
mcxuk1 said:
Cheers guys, a friend of mine has advised 5 days of cardio a week (half an hour incline walking on a treadmill) - I was also thinking of throwing some swimming in as well? Then, 3 days of push/pull/legs? How does that sound?
I'm going to look at my diet but he has suggested 40% protein, 40% carbs and 20% fat?
The cardio, OK, do that, and swimming, also try out the rowing machines. I'd suggest though that walking out in the real world would do you much more benefit than a treadmill which does half the work for you.I'm going to look at my diet but he has suggested 40% protein, 40% carbs and 20% fat?
As you're a 'newb', I'd suggest you stick to 2 or 3 full body workouts per week. Only once you've gained more experienced should you progress to push/pull/legs or other methods. Also, you do not need to do millions of bicep curls/tricep extension exercises. Stick to proper compound movements, such as squats, bench press, over head press, dead lift, and bodyweight training(push ups/pull ups/RKC planks).
mcxuk1 said:
To be honest it's all double dutch to me 
At least I'm being honest 
I know it sounds cheeky but basically I'm after being told what to do and what to eat for a couple of weeks until I can get my head around it all.
Ok, rules: At least I'm being honest I know it sounds cheeky but basically I'm after being told what to do and what to eat for a couple of weeks until I can get my head around it all.
-You need to eat 10-20% less than your TDEE if you want to lose weight.
-Make sure you keep your protein levels up.
-Exercise is unnecessary.
That's it. For the reasons/arguments/whys, read the link.
"Why didn't you say?"
Because then I'd have to explain why. It's all in that thread.
Edited by Hoofy on Monday 2nd December 13:24
Break it into two phases. concentrate your initial training towards more cardio / less strength / weight training, combined with restricted calorie intake until you have lost the amount of weight you want to, and get your body used to a better regime. Then move to more weight training / less cardio, and eat more of the high protien type foods.
Gwagon111 said:
Break it into two phases. concentrate your initial training towards more cardio / less strength / weight training, combined with restricted calorie intake until you have lost the amount of weight you want to, and get your body used to a better regime. Then move to more weight training / less cardio, and eat more of the high protien type foods.
That's the way I started, but it was limited with success.I'd simply suggest eating plenty, firing up the metabolism, plenty of weights to build muscle and create an even higher BMR, then go on a weight loss (cutting) plan.
Again, I can't reiterate enough, get a plan specifically aimed at YOU. Not anyone else, based upon your activity levels, gut health, sensitivity to foods etc.
One more thing to remember
Cardio is for prey
Conditioning is for predators
Who do you want to be?
There's nothing more laborious than doing cardio on treadmills, elliptical, stepper, bike..basically anything stationary in a gym. Not knocking
the gym but what's worked for me is doing different sports like tennis, basketball or badminton to cover the cardio and complimenting
it with weight training consisting of big compound lifts.
In terms of diet, just eat clean and try and cut down on simple sugars, sweets, cakes, soft drinks and alcohol. Drink lots of water throughout
the day and carbs you won't need to cut too much as you need to fuel your training. Oh and eat peanut butter, it's a great source of healthy fats
and protein plus it tastes
the gym but what's worked for me is doing different sports like tennis, basketball or badminton to cover the cardio and complimenting
it with weight training consisting of big compound lifts.
In terms of diet, just eat clean and try and cut down on simple sugars, sweets, cakes, soft drinks and alcohol. Drink lots of water throughout
the day and carbs you won't need to cut too much as you need to fuel your training. Oh and eat peanut butter, it's a great source of healthy fats
and protein plus it tastes
mcxuk1 said:
Joining the gym tomorrow and was wondering what training plans and diets people recommend? I'm looking to lose weight and also gain some muscles/definition.
Thanks.
Your goals are a little vague - I suspect when you say 'lose weight' you mean lose fat and/or gain muscle. This may mean 'weight' staying the same or even increasing. Thanks.
Start with one of the recognised, proven beginners programs - my choice is StrongLifts. Plenty of others out there - see Starting Strength, Bill Starr or All Pro for example.
Read, understand and do. Pretty much foolproof.
Hoofy said:
Ok, rules:
-You need to eat 10-20% less than your TDEE if you want to lose weight.
-Make sure you keep your protein levels up.
-Exercise is unnecessary.
That's it. For the reasons/arguments/whys, read the link.
"Why didn't you say?"
Because then I'd have to explain why. It's all in that thread.
-You need to eat 10-20% less than your TDEE if you want to lose weight.
-Make sure you keep your protein levels up.
-Exercise is unnecessary.
That's it. For the reasons/arguments/whys, read the link.
"Why didn't you say?"
Because then I'd have to explain why. It's all in that thread.
Edited by Hoofy on Monday 2nd December 13:24
link said:
2) Exercise regularly
What?!Anyway, Exercise is always necessary and very much should be encouraged.
Flibble said:
Hoofy said:
It's not really for weight loss but it helps.
Good for general health though.When you realise that half an hour on the treadmill burns off about a mars bar you realise why exercise is so bad for weight loss.
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