Discussion
I need to put together a proper diet plan for myself. I'm 21, about 5ft 10 and weigh approx 66kgs. I go to the gym 4-5 times a week. Do about 45-60mins of weight and 20mins Cardio. Usually run 4-5km. Last time I measured I was at 12% bodyfat. I have bulked up quite a bit since I started the whole gym routine approx 8 months ago and I want to get bigger. I also want to tone up quite a bit, infact toning and getting into single figures bodyfat is my primary goal. Diet is what I really need to get sorted. When I started I lost 2 stone and I was eating a grilled chicken breast and broccoli 6 nights a week and having 1 cheat day. I have a chicken and salad sandwhich on brown bread and a low fat yoghurt for lunch. When I lost the weight I moved onto chicken Stirfry and Egg noodles everynight.
I now want a more structured and balanced diet plan put in place as I am a bit fed up of stir fry. Anybody have any idea on healthy meals that will help in my battle to lose bodyfat, yet not lose mass? I don't like fish either so that is out the window. Also, what can I drink and what things are best to snack on?
All suggestions, links etc will be greatly appreciated.
Cheers.
I now want a more structured and balanced diet plan put in place as I am a bit fed up of stir fry. Anybody have any idea on healthy meals that will help in my battle to lose bodyfat, yet not lose mass? I don't like fish either so that is out the window. Also, what can I drink and what things are best to snack on?
All suggestions, links etc will be greatly appreciated.
Cheers.
Congrats on sticking to your regime - got some good results.
If you want to dip below 10% bodyfat it's even more careful dieting I'm afraid.I'm currently 7% and it's a constant battle getting the balance
right between training/diet.Too much training is overtraining,too many carbs/protein is excess cals and time wasted.
It's hard to put on size if you want that little bodyfat so concentrate on toning and diet,like you want.
Up the weights,cut the sets and reps.30 mins max.Increase cardio to 30/40 mins and run hills/fartlek/intervals.One long-ish (6-8 mls) run alternate weeks to boost
stamina and keep forcing a 'training effect'.
Still basically chicken/turkey if you don't like fish and you're not a professional chef!
Snacks..Bananas,rice cakes,Weetabix,apples.Marmite's ok on RCs,but some RCs have quite a lot of salt so watch that.Wholewheat pasta,bread.Bagels.Umm..
Keep hydrated and if you're really determined then sack food 'treat' day.After all, one treat day ruins the next 3/4 days dieting!
Aim for 2000 - 2500 cals a day.Good luck.
If you want to dip below 10% bodyfat it's even more careful dieting I'm afraid.I'm currently 7% and it's a constant battle getting the balance
right between training/diet.Too much training is overtraining,too many carbs/protein is excess cals and time wasted.
It's hard to put on size if you want that little bodyfat so concentrate on toning and diet,like you want.
Up the weights,cut the sets and reps.30 mins max.Increase cardio to 30/40 mins and run hills/fartlek/intervals.One long-ish (6-8 mls) run alternate weeks to boost
stamina and keep forcing a 'training effect'.
Still basically chicken/turkey if you don't like fish and you're not a professional chef!
Snacks..Bananas,rice cakes,Weetabix,apples.Marmite's ok on RCs,but some RCs have quite a lot of salt so watch that.Wholewheat pasta,bread.Bagels.Umm..
Keep hydrated and if you're really determined then sack food 'treat' day.After all, one treat day ruins the next 3/4 days dieting!
Aim for 2000 - 2500 cals a day.Good luck.
IMO <10% BF is not sustainable nor healthy in the long-term.
Great for a few weeks of 'peak' condition if competing or looking your absolute leanest for the beach or whatever your reason is, but to maintain such low body fat long term is difficult and unnecessary.
Having said that, I note you're 21 so I'm probably talking rubbish - I was thinking of people like myself who are 'past their peak' IYSWIM.
Great for a few weeks of 'peak' condition if competing or looking your absolute leanest for the beach or whatever your reason is, but to maintain such low body fat long term is difficult and unnecessary.
Having said that, I note you're 21 so I'm probably talking rubbish - I was thinking of people like myself who are 'past their peak' IYSWIM.
Forgot about this post. Thanks for the excellent advice Goldblum. If you have a minute can you post up one of your routines and what you'd eat in a day. Just a general idea would be good. I am having 2 boiled egg whites and cracker bread for breakfast, wholemeal bun with chicken and salad for lunch, a protein shake straight after the gym and a 4 egg White omelette with peppers, chilli and mushrooms. I usually have a few banana's spread over the day also.
My training is 4 times a week, 45mins weights followed by a 2-3k sprint then core work. I do Bi's/back Monday, chest/tri's Tuesday, wed off, shoulders/legs Thursday, bi's/back again Friday and weekend off. I actually lost 1kg over the Xmas period, I am down to 65kgs. I want to get to around 70kg but also reduce BF% to >10. I want to get my bench up aswell. I can bash out few reps at 65kgs but usually do 3 sets of 8reps at 55kgs.
My training is 4 times a week, 45mins weights followed by a 2-3k sprint then core work. I do Bi's/back Monday, chest/tri's Tuesday, wed off, shoulders/legs Thursday, bi's/back again Friday and weekend off. I actually lost 1kg over the Xmas period, I am down to 65kgs. I want to get to around 70kg but also reduce BF% to >10. I want to get my bench up aswell. I can bash out few reps at 65kgs but usually do 3 sets of 8reps at 55kgs.
Easty-5 said:
Forgot about this post. Thanks for the excellent advice Goldblum. If you have a minute can you post up one of your routines and what you'd eat in a day. Just a general idea would be good. I am having 2 boiled egg whites and cracker bread for breakfast, wholemeal bun with chicken and salad for lunch, a protein shake straight after the gym and a 4 egg White omelette with peppers, chilli and mushrooms. I usually have a few banana's spread over the day also.
My training is 4 times a week, 45mins weights followed by a 2-3k sprint then core work. I do Bi's/back Monday, chest/tri's Tuesday, wed off, shoulders/legs Thursday, bi's/back again Friday and weekend off. I actually lost 1kg over the Xmas period, I am down to 65kgs. I want to get to around 70kg but also reduce BF% to >10. I want to get my bench up aswell. I can bash out few reps at 65kgs but usually do 3 sets of 8reps at 55kgs.
Will do.Quick question..are you prepared to chop and change your training routines a little?My training is 4 times a week, 45mins weights followed by a 2-3k sprint then core work. I do Bi's/back Monday, chest/tri's Tuesday, wed off, shoulders/legs Thursday, bi's/back again Friday and weekend off. I actually lost 1kg over the Xmas period, I am down to 65kgs. I want to get to around 70kg but also reduce BF% to >10. I want to get my bench up aswell. I can bash out few reps at 65kgs but usually do 3 sets of 8reps at 55kgs.
..you will need to 'shock' your body into change..
Odd question, Goldblum but at 7% bodyfat, when you, say, bend forwards while sitting on a chair to pick up something on the floor, does your midriff area have any fatty folds? Just wondering what 7% looks like in the real world. (Off to bed; will read reply in the morning.)
Edited by ShadownINja on Monday 24th January 00:27
ShadownINja said:
Odd question, Goldblum but at 7% bodyfat, when you, say, bend forwards while sitting on a chair to pick up something on the floor, does your midriff area have any fatty folds? Just wondering what 7% looks like in the real world. (Off to bed; will read reply in the morning.)
If you lost a lot of weight quickly,say from 21 stone (big powerlifter) to 12 stone (very good half marathon runner) then yes,you would have folds ofEdited by ShadownINja on Monday 24th January 00:27
loose skin hanging off your belly,as my friend has!
Personally even though I have weighed 17.5 I got rid of that in favour of speed (running) and gymnastics I always had a flattish belly so no folds.
This is Nov '10 and I was c.10% bodyfat here.I'm a bit less now but you wouldn't really notice..
How are those HSPUs going Shadey?
d. 
goldblum said:
Easty-5 said:
Forgot about this post. Thanks for the excellent advice Goldblum. If you have a minute can you post up one of your routines and what you'd eat in a day. Just a general idea would be good. I am having 2 boiled egg whites and cracker bread for breakfast, wholemeal bun with chicken and salad for lunch, a protein shake straight after the gym and a 4 egg White omelette with peppers, chilli and mushrooms. I usually have a few banana's spread over the day also.
My training is 4 times a week, 45mins weights followed by a 2-3k sprint then core work. I do Bi's/back Monday, chest/tri's Tuesday, wed off, shoulders/legs Thursday, bi's/back again Friday and weekend off. I actually lost 1kg over the Xmas period, I am down to 65kgs. I want to get to around 70kg but also reduce BF% to >10. I want to get my bench up aswell. I can bash out few reps at 65kgs but usually do 3 sets of 8reps at 55kgs.
Will do.Quick question..are you prepared to chop and change your training routines a little?My training is 4 times a week, 45mins weights followed by a 2-3k sprint then core work. I do Bi's/back Monday, chest/tri's Tuesday, wed off, shoulders/legs Thursday, bi's/back again Friday and weekend off. I actually lost 1kg over the Xmas period, I am down to 65kgs. I want to get to around 70kg but also reduce BF% to >10. I want to get my bench up aswell. I can bash out few reps at 65kgs but usually do 3 sets of 8reps at 55kgs.
..you will need to 'shock' your body into change..
Lunch...... 1xTuna + cucumber sandwich 1xbanana 1xpeach/nectarine
5pm snack... 5xRice cakes + marmite/just marg 1xbanana 1xapple
Supper...... 2xChicken breasts + broccoli/spinach + carrots + med baked potato 2xslices wholemeal bread some nights 1xCarlsberg tinny!
Eat as much veg as you want at supper if you're hungry and fill yourself up.Don't worry about size of meal just before bed,people prattle on about this but
the fact is that calories are calories no matter what time of day they are eaten.The above diet has most protein at the end of the day and carbs pre workout,
assuming you gym after work.
Quick workout routine..
MON.. back biceps
TUE.. 30 minute run treadmill on incline. legs abs
WED.. shoulders
THU.. chest triceps
FRI.. long run
SAT.. off
SUN.. off
As this is a diet workout plan,put ideas for bettering your bp on the backburner for a while.Focus on one single thing and don't let ANYTHING distract you.
There are no cheat days,but you are allowed a Sunday or Saturday night meal and a few beers.No puddings/sweets etc at all.Plenty of water.
Oh yes..the running is VERY important and you must push yourself every time,and every gym session must be quality.Gossiping in the gym is for part timers.
Good luck!
goldblum said:
If you lost a lot of weight quickly,say from 21 stone (big powerlifter) to 12 stone (very good half marathon runner) then yes,you would have folds of
loose skin hanging off your belly,as my friend has!
Personally even though I have weighed 17.5 I got rid of that in favour of speed (running) and gymnastics I always had a flattish belly so no folds.
This is Nov '10 and I was c.10% bodyfat here.I'm a bit less now but you wouldn't really notice..
On that note I was 123kgs on Christmas 08 and was then 72kgs on christmas 09 (not exagerating...) and did not have any definition despite by my standards being quite a skinny chap at that stage (85kgs now but 80kgs is probably where I want to be at 5'10)...loose skin hanging off your belly,as my friend has!
Personally even though I have weighed 17.5 I got rid of that in favour of speed (running) and gymnastics I always had a flattish belly so no folds.
This is Nov '10 and I was c.10% bodyfat here.I'm a bit less now but you wouldn't really notice..
That is my challenge in the next 4 months, lean up... made a noticable effort between July and December but christmas undid that hard work!!!
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