Need some help with a training plan pls.
Discussion
Age: 44
Weight: 13 stone, 5lbs.
Height: 5' 11"
Weight to lose: approx. 10lbs
Where to start? I stopped drinking 7 months ago and as I hoped I've lost a couple of stone as my diet is cleaner overall. I eat pretty healthily with either a natural yoghurt with a little sugar free cereal on top for breakfast.
Lunch could be a chicken salad or with veg. Occasionally a sandwich from a garage if I'm out on the road.
Typical dinner could be fish or meat with boiled veg. Rice or potato. I never deep or shallow fry. I drink a reasonable amount of tea, not enough water and probably could do with snacking more.
Weekends I blow out a bit more with the odd pizza, shortbread with a coffee, roast dinner. Ice cream now and then. In the week I'm a good boy.
I'm desperate to get my weight down lower, but I am also keen to maintain energy levels for when I go out on my road bike. When cutting down on my weight in the past I've used a high protein approach which is pretty effective for me, but it makes me touchy as hell!
A couple of years ago I was 12-8 IIRC and liked that weight and could have gone 2-3lbs lighter I dare say.
So, I want to lose 10lbs, gain fitness and maintain energy and mood levels. I feel a bit stuck with my weight where I am presently, and am loathed to go high protein again as I am sick of it, plus concerned what it does to my body.
Time can be at a premium some days, but being self employed I can move things around to suit. I'd like to place an emphasis on cycling fitness and even considered doing 100 mile ride I spotted in September. Going abroad in July and August and would like to make some strides for then so I can get me top off and feel good about it
Oh, a couple of spanners: I have bad tennis elbow in my right (dominant) elbow at present. Knees have seen better days, but I seem to be coping on the bike.
Your advice and thoughts would be very welcome.
Nick
Weight: 13 stone, 5lbs.
Height: 5' 11"
Weight to lose: approx. 10lbs
Where to start? I stopped drinking 7 months ago and as I hoped I've lost a couple of stone as my diet is cleaner overall. I eat pretty healthily with either a natural yoghurt with a little sugar free cereal on top for breakfast.
Lunch could be a chicken salad or with veg. Occasionally a sandwich from a garage if I'm out on the road.
Typical dinner could be fish or meat with boiled veg. Rice or potato. I never deep or shallow fry. I drink a reasonable amount of tea, not enough water and probably could do with snacking more.
Weekends I blow out a bit more with the odd pizza, shortbread with a coffee, roast dinner. Ice cream now and then. In the week I'm a good boy.
I'm desperate to get my weight down lower, but I am also keen to maintain energy levels for when I go out on my road bike. When cutting down on my weight in the past I've used a high protein approach which is pretty effective for me, but it makes me touchy as hell!
A couple of years ago I was 12-8 IIRC and liked that weight and could have gone 2-3lbs lighter I dare say.
So, I want to lose 10lbs, gain fitness and maintain energy and mood levels. I feel a bit stuck with my weight where I am presently, and am loathed to go high protein again as I am sick of it, plus concerned what it does to my body.
Time can be at a premium some days, but being self employed I can move things around to suit. I'd like to place an emphasis on cycling fitness and even considered doing 100 mile ride I spotted in September. Going abroad in July and August and would like to make some strides for then so I can get me top off and feel good about it
Oh, a couple of spanners: I have bad tennis elbow in my right (dominant) elbow at present. Knees have seen better days, but I seem to be coping on the bike.
Your advice and thoughts would be very welcome.
Nick
Hi. I think I follow you on Twitter.
I'm not expert by any means but I think you are eating too little through the week, as by what I can count you are eating about 1000 calories at the most, then binging on the weekend.
I think what this will do then is that your metabolism will slow down because you are eating so little and then store the fatty foods that are being consumed in the weekend.
Explained in this article http://www.everydayhealth.com/weight/fewer-calorie...
As I say i'm not expert so I'm sure other people will chime in but what I'd do is have 5 small meals through the day to boost the metabolism, with plenty of protein, medium fats and lowish carbs.
Looks like you get 70g of protein for the whole day. Can you eat more?
What I'd do is have a bowl of porridge with the yoghurt for a source of slow released energy, keeping you filled throughout the day. I couldn't go 4/5 hours after only having yoghurt in the morning
How often do you exercise? Is it every couple of days or once in a while on the bike?
I'm sure more people will reply who have been through cutting phases at lowish weights, I wouldn't say 13st5 is high.
Good luck
I'm not expert by any means but I think you are eating too little through the week, as by what I can count you are eating about 1000 calories at the most, then binging on the weekend.
I think what this will do then is that your metabolism will slow down because you are eating so little and then store the fatty foods that are being consumed in the weekend.
Explained in this article http://www.everydayhealth.com/weight/fewer-calorie...
As I say i'm not expert so I'm sure other people will chime in but what I'd do is have 5 small meals through the day to boost the metabolism, with plenty of protein, medium fats and lowish carbs.
Looks like you get 70g of protein for the whole day. Can you eat more?
What I'd do is have a bowl of porridge with the yoghurt for a source of slow released energy, keeping you filled throughout the day. I couldn't go 4/5 hours after only having yoghurt in the morning
How often do you exercise? Is it every couple of days or once in a while on the bike?
I'm sure more people will reply who have been through cutting phases at lowish weights, I wouldn't say 13st5 is high.
Good luck
Thanks Craig! My Twitter is @ukdogtrainer I like Twitter.
Last night I downloaded a very neat looking app called MyFitnessPal after reading good comments here on another thread. I like it a lot already. I can put in my current and goal weights and then track my calories each day along with exercise levels so I will probably use that to judge my calorific intake and exercise.
Though I see that depending on which activity level I set myself at it varies the calories for each day. I've gone for 'Active' which gives me 1570 cals each day. I might be a bit below that if I'm on the PC a bit but the next level down seems too low.
I'll know better in a day or two and come back to update.
Cheers. I feel motivated
Nick
I like Twitter.Last night I downloaded a very neat looking app called MyFitnessPal after reading good comments here on another thread. I like it a lot already. I can put in my current and goal weights and then track my calories each day along with exercise levels so I will probably use that to judge my calorific intake and exercise.
Though I see that depending on which activity level I set myself at it varies the calories for each day. I've gone for 'Active' which gives me 1570 cals each day. I might be a bit below that if I'm on the PC a bit but the next level down seems too low.
I'll know better in a day or two and come back to update.
Cheers. I feel motivated
Nick
best way to use myfitnesspal is work on food only - ignore the exercise tracking. Once you have your food at a regular intake of X calories you can then judge what results you see from any given exercise and adjust that exercise up or down accordingly.
The problem with the app tracking both the fuel and the use of the fuel is it very hard to see what gives the result.....as both your base lines are moving. So, get one aspect of the problem fixed (and diet is easiest) and then play with the training. You will only need to alter the diet if you are doing low levels of activity and still feeling drained or high levels and putting on weight....and watch the blow out days. Very easy to have a goal of, say 2000 cals and then by having a sat/sun of 3000 you add 2000 over the week - and extra 285 a day!!!
The problem with the app tracking both the fuel and the use of the fuel is it very hard to see what gives the result.....as both your base lines are moving. So, get one aspect of the problem fixed (and diet is easiest) and then play with the training. You will only need to alter the diet if you are doing low levels of activity and still feeling drained or high levels and putting on weight....and watch the blow out days. Very easy to have a goal of, say 2000 cals and then by having a sat/sun of 3000 you add 2000 over the week - and extra 285 a day!!!
Tiggsy said:
best way to use myfitnesspal is work on food only - ignore the exercise tracking. Once you have your food at a regular intake of X calories you can then judge what results you see from any given exercise and adjust that exercise up or down accordingly.
The problem with the app tracking both the fuel and the use of the fuel is it very hard to see what gives the result.....as both your base lines are moving. So, get one aspect of the problem fixed (and diet is easiest) and then play with the training. You will only need to alter the diet if you are doing low levels of activity and still feeling drained or high levels and putting on weight....and watch the blow out days. Very easy to have a goal of, say 2000 cals and then by having a sat/sun of 3000 you add 2000 over the week - and extra 285 a day!!!
Good points thank you.The problem with the app tracking both the fuel and the use of the fuel is it very hard to see what gives the result.....as both your base lines are moving. So, get one aspect of the problem fixed (and diet is easiest) and then play with the training. You will only need to alter the diet if you are doing low levels of activity and still feeling drained or high levels and putting on weight....and watch the blow out days. Very easy to have a goal of, say 2000 cals and then by having a sat/sun of 3000 you add 2000 over the week - and extra 285 a day!!!
Gassing Station | Health Matters | Top of Page | What's New | My Stuff