Improving Physique without measuring every gram of food?
Discussion
Understanding that changing your diet can have more of an influence than exercise on your physique, I feel that going to the gym and not considering what I eat is seemingly futile. Online advice for good eating to build some muscle all seems to be huge numbers of eggs, precise measurements of porridge, and enough chicken to single-handedly operate a small farm. I just want to eat healthily and enjoy my food.
My goal isn't to be a men's health model, but I'd like to fill my t-shirts with arms and chest rather than a soft gut. I try and work out 3 or 4 times a week. One swim, one 5k run, and two weights sessions - although the weights are generally hardest as a result of the gym being quite busy in the evenings and having to use fixed machines rather than free weights. Sunday afternoons are ideal as it's dead!
My standard diet during the week is now;
BreakfastBowl of cereal with semi-skimmed milk (usually Alpen, Shredded Wheat, Corn Flakes etc rather than chocolate-flavoured stuff)
Banana or handful of strawberries/berries on top.
Snack Two carrots mid-morning.
Lunch Small portion of pasta with tuna & sweetcorn (approx half the amount I'd serve if it were my evening meal, very little mayo)
Snack Apple mid-afternoon.
Dinner Varies quite a bit but generally something like quiche and salad, salmon stir-fry, fajitas (often actually just the chicken and veg mix with some rice rather than cheese/bread), chilli con carne etc. We try and go meat-free twice a week and eat fish twice a week as well (usually salmon or a white fish). Afterwards, if we're hungry or crave something sweet we have a pot of those 10-calorie jellies often with some tinned fruit.
(1) Is my diet as healthy/balanced as I think/hope?
(2) What would I need to change if I wanted to build a moderate amount of muscle
(2b) How often would I need to be working out / what sort of intensity?
My goal isn't to be a men's health model, but I'd like to fill my t-shirts with arms and chest rather than a soft gut. I try and work out 3 or 4 times a week. One swim, one 5k run, and two weights sessions - although the weights are generally hardest as a result of the gym being quite busy in the evenings and having to use fixed machines rather than free weights. Sunday afternoons are ideal as it's dead!
My standard diet during the week is now;
BreakfastBowl of cereal with semi-skimmed milk (usually Alpen, Shredded Wheat, Corn Flakes etc rather than chocolate-flavoured stuff)
Banana or handful of strawberries/berries on top.
Snack Two carrots mid-morning.
Lunch Small portion of pasta with tuna & sweetcorn (approx half the amount I'd serve if it were my evening meal, very little mayo)
Snack Apple mid-afternoon.
Dinner Varies quite a bit but generally something like quiche and salad, salmon stir-fry, fajitas (often actually just the chicken and veg mix with some rice rather than cheese/bread), chilli con carne etc. We try and go meat-free twice a week and eat fish twice a week as well (usually salmon or a white fish). Afterwards, if we're hungry or crave something sweet we have a pot of those 10-calorie jellies often with some tinned fruit.
(1) Is my diet as healthy/balanced as I think/hope?
(2) What would I need to change if I wanted to build a moderate amount of muscle
(2b) How often would I need to be working out / what sort of intensity?
Work out more, eat more.
You don't say what you weigh, bmi or nowt?
It sounds like you've plateau' d pretty strongly!
Your diet sounds incredibly calorie sparse and your work out pretty CV light. Can you commute to work on a bike? If not try and get out on a bike in the evenings and work up a good sweat hill climbing.
Maybe also cut some more sugar out of brekkie.
You don't say what you weigh, bmi or nowt?
It sounds like you've plateau' d pretty strongly!
Your diet sounds incredibly calorie sparse and your work out pretty CV light. Can you commute to work on a bike? If not try and get out on a bike in the evenings and work up a good sweat hill climbing.
Maybe also cut some more sugar out of brekkie.
jontysafe said:
Work out more, eat more.
You don't say what you weigh, bmi or nowt?
It sounds like you've plateau' d pretty strongly!
Your diet sounds incredibly calorie sparse and your work out pretty CV light. Can you commute to work on a bike? If not try and get out on a bike in the evenings and work up a good sweat hill climbing.
Maybe also cut some more sugar out of brekkie.
I'm 163cm and weigh just under 65kg (5'4 / 10 stone 3). Very much plateaud and body hasn't changed very much in ages except for a growing belly when I wasn't working out a few months.You don't say what you weigh, bmi or nowt?
It sounds like you've plateau' d pretty strongly!
Your diet sounds incredibly calorie sparse and your work out pretty CV light. Can you commute to work on a bike? If not try and get out on a bike in the evenings and work up a good sweat hill climbing.
Maybe also cut some more sugar out of brekkie.
Sadly commute is 35 miles each way so biking not an option. Am temtped to do spin once a week as the classes are included with my gym membership.
What would you recommend as an alternative at breakfast? I include the fruit because otherwise struggle to hit 5-a-day.
V8covin said:
If you want to keep with the cereal for breakfast I would have thought you'd be better off with something like Weetabix and full fat milk
Cereal is just easy - If something else would be better for me, I'm open to suggestions. Although if I'm upping my calorie intake I expect I'd also need to increase my exercise?romeogolf said:
I'm 163cm and weigh just under 65kg (5'4 / 10 stone 3). Very much plateaud and body hasn't changed very much in ages except for a growing belly when I wasn't working out a few months.
Sadly commute is 35 miles each way so biking not an option. Am temtped to do spin once a week as the classes are included with my gym membership.
What would you recommend as an alternative at breakfast? I include the fruit because otherwise struggle to hit 5-a-day.
How long ago weren't you working out? May just need more time.Sadly commute is 35 miles each way so biking not an option. Am temtped to do spin once a week as the classes are included with my gym membership.
What would you recommend as an alternative at breakfast? I include the fruit because otherwise struggle to hit 5-a-day.
Doing anything once a week (apart from what I'd class as very heavy weights) is not enough.
Machine for lifting for me is a no no. Buy some weights and use at home, only way it works for me.
You're right, for a beginner 35 mile commute is a bit much. For me I'd love the chance to do that.
I cycle 150-200k a week which isn't a huge amount by any stretch. With a 10month old and a 3 year old, any more and I'd feel guilty. I'd probably attempt it once/twice a week.
Be honest, how hard are you working out?
jontysafe said:
How long ago weren't you working out? May just need more time.
Doing anything once a week (apart from what I'd class as very heavy weights) is not enough.
...
Be honest, how hard are you working out?
OP, you're in much better shape than me based on BMI so forgive me if I'm out of line but thinking a little along the same lines as Jonty above, your swimming stood out at me. I swim a lot and 90% of the other people I see in the pool are wasting their time (apart from enjoyment of course Doing anything once a week (apart from what I'd class as very heavy weights) is not enough.
...
Be honest, how hard are you working out?
). With the time they spend getting changed, showered etc., they would burn considerably more calories if they spent the same amount of time walking, and be a fiver better off.Again I apologise if this isn't you, but it is the vast majority of pool users, so thought I'd throw it out there as a suggestion.
jontysafe said:
How long ago weren't you working out? May just need more time.
Doing anything once a week (apart from what I'd class as very heavy weights) is not enough.
Machine for lifting for me is a no no. Buy some weights and use at home, only way it works for me.
You're right, for a beginner 35 mile commute is a bit much. For me I'd love the chance to do that.
I cycle 150-200k a week which isn't a huge amount by any stretch. With a 10month old and a 3 year old, any more and I'd feel guilty. I'd probably attempt it once/twice a week.
Be honest, how hard are you working out?
I've only just started back in the last week, but even in my last 'season' of exercise which ended in May I'd noticed very few changes. I have the time to work out more frequently, but only after work, which is when the world and his wife go and use all the sodding equipment!Doing anything once a week (apart from what I'd class as very heavy weights) is not enough.
Machine for lifting for me is a no no. Buy some weights and use at home, only way it works for me.
You're right, for a beginner 35 mile commute is a bit much. For me I'd love the chance to do that.
I cycle 150-200k a week which isn't a huge amount by any stretch. With a 10month old and a 3 year old, any more and I'd feel guilty. I'd probably attempt it once/twice a week.
Be honest, how hard are you working out?
At the moment, not hard, because I'm getting back in to it. I need something to focus on though, a proper routine that I can stick to and set my mind to and which is explained in simple terms.
Jambo85 said:
OP, you're in much better shape than me based on BMI so forgive me if I'm out of line but thinking a little along the same lines as Jonty above, your swimming stood out at me. I swim a lot and 90% of the other people I see in the pool are wasting their time (apart from enjoyment of course ). With the time they spend getting changed, showered etc., they would burn considerably more calories if they spent the same amount of time walking, and be a fiver better off.
Again I apologise if this isn't you, but it is the vast majority of pool users, so thought I'd throw it out there as a suggestion.
Weirdly I think my BMI actually puts me as 'overweight' or very near to it. ). With the time they spend getting changed, showered etc., they would burn considerably more calories if they spent the same amount of time walking, and be a fiver better off.Again I apologise if this isn't you, but it is the vast majority of pool users, so thought I'd throw it out there as a suggestion.
You're right that I'm not constantly swimming, but I would say I do more lengths than the average pool user. Probably 4 lengths, stop for a minute to breath and chat, then a few more etc for about an hour. It's not intense, but it's enjoyable and preferable to sitting at home which is what I would otherwise do on a Saturday morning. It's also a novelty as it's included in our gym membership here, whereas the old place didn't have a pool.
Your swimming sounds more like leisure time and there's absolutely nothing wrong with that at all.
It's not a work out though is it.
I'm not sure a lot of people know how exhausting a work out should be? Which then begs the question how much do you really want to tone up and lose weight.
I'm sorry but I don't want to appear a twonk, to me if you work hard enough, watch your diet sensibly for long enough, you'll get exactly where you want to be.
I can suggest as many routines as you like but if you don't enjoy what you're doing it won't last long.
I didn't ask how old you were?
Bmi very misleading. I'm 5ft 10 weigh 11st 10 at 43 with a bmi of 23. That doesn't say anything about my body make up whatsoever.
It's not a work out though is it.
I'm not sure a lot of people know how exhausting a work out should be? Which then begs the question how much do you really want to tone up and lose weight.
I'm sorry but I don't want to appear a twonk, to me if you work hard enough, watch your diet sensibly for long enough, you'll get exactly where you want to be.
I can suggest as many routines as you like but if you don't enjoy what you're doing it won't last long.
I didn't ask how old you were?
Bmi very misleading. I'm 5ft 10 weigh 11st 10 at 43 with a bmi of 23. That doesn't say anything about my body make up whatsoever.
If you want to build muscle you will need to eat a reasonable amount of protein. Add protein to your breakfast and snack
1 gram of protein for each pound of your body weight per day is a good target
In terms of training frequency, you should try to target each muscle group at least once per week
1 gram of protein for each pound of your body weight per day is a good target
In terms of training frequency, you should try to target each muscle group at least once per week
jontysafe said:
Your swimming sounds more like leisure time and there's absolutely nothing wrong with that at all.
It's not a work out though is it.
I'm not sure a lot of people know how exhausting a work out should be? Which then begs the question how much do you really want to tone up and lose weight.
I'm sorry but I don't want to appear a twonk, to me if you work hard enough, watch your diet sensibly for long enough, you'll get exactly where you want to be.
I can suggest as many routines as you like but if you don't enjoy what you're doing it won't last long.
I didn't ask how old you were?
Bmi very misleading. I'm 5ft 10 weigh 11st 10 at 43 with a bmi of 23. That doesn't say anything about my body make up whatsoever.
Nah, I'm a bit of a novice really despite having had a gym membership for three years. I've never really know what I'm doing - So no, you don't come across as a twonk. I came for advice, I can take it! It's not a work out though is it.
I'm not sure a lot of people know how exhausting a work out should be? Which then begs the question how much do you really want to tone up and lose weight.
I'm sorry but I don't want to appear a twonk, to me if you work hard enough, watch your diet sensibly for long enough, you'll get exactly where you want to be.
I can suggest as many routines as you like but if you don't enjoy what you're doing it won't last long.
I didn't ask how old you were?
Bmi very misleading. I'm 5ft 10 weigh 11st 10 at 43 with a bmi of 23. That doesn't say anything about my body make up whatsoever.
Swimming is 50-50 leisure and exercise, or at least that's my intention.
When I run, I love the feeling of exhaustion afterwards. The heat, the sweat, it feels great. I've never managed to reach that level of exhaustion from weight training. Perhaps I hold back because I'm afraid of hurting myself?
Happy to take suggestions. Used to do the 5x5 StrongLifts and managed to get up to a 100kg squat, 50kg bench press and I think 90kg deadlift, but I always struggled with that one.
I'm 28.
romeogolf said:
You're right that I'm not constantly swimming, but I would say I do more lengths than the average pool user. Probably 4 lengths, stop for a minute to breath and chat, then a few more etc for about an hour. It's not intense, but it's enjoyable and preferable to sitting at home which is what I would otherwise do on a Saturday morning. It's also a novelty as it's included in our gym membership here, whereas the old place didn't have a pool.
It sounds a bit as I thought I'm afraid. If you enjoy it then don't let me put you off, it is a great way to relax and it is more exercise than doing nothing but it really isn't as much as you think. If I nip out for a swim at lunchtime I'll aim to do 40 lengths in 25 mins, which includes a couple of breaks. And this is hardly breaking any records, it burns less than 400 calories by crude calculations, which isn't even a Twix. However a lot of other people there consider 20 lengths in half an hr a pretty good swim..!
An hour in the pool which I try to do at other times during the week is 80-90 lengths for me, and 120 for someone pretty fit.
Each to their own, and I'm no athlete myself, I'm just making the point that it's easy to think you're doing more than you are when swimming.
Go back to stronglifts and really try at it. Drop the swimming and lift three times a week. Switch to a weekly weight increase when you can't keep up with the linear progression any more (seriously, if you hit a wall just slow it down, it's a waste of time to try and push through unless you're gifted). You already have a high-ish bodyfat I'm guessing so don't go mad with the calories, but you will need to eat more.
Of course, if you don't actually like lifting this isn't going to stick but this is the level of effort required to get results.
Of course, if you don't actually like lifting this isn't going to stick but this is the level of effort required to get results.
MiggyA said:
Go back to stronglifts and really try at it. Drop the swimming and lift three times a week. Switch to a weekly weight increase when you can't keep up with the linear progression any more (seriously, if you hit a wall just slow it down, it's a waste of time to try and push through unless you're gifted). You already have a high-ish bodyfat I'm guessing so don't go mad with the calories, but you will need to eat more.
Of course, if you don't actually like lifting this isn't going to stick but this is the level of effort required to get results.
My only issue with doing Stronglifts is that I stuck at it 3 times a week for 6 months and saw absolutely no change in my body whatsoever. Wondering if there's something else I'm doing wrong? Is it just eating more?Of course, if you don't actually like lifting this isn't going to stick but this is the level of effort required to get results.
Simples.
Either not heavy enough, not enough reps or not enough calories or all of the above.
Could also be genetics but to see absolutely nothing means something is drastically wrong.
I'm sure the OP is intelligent enough to know the basics.
Track your calories in and calorie expenditure on one of the many apps and bobs your uncle and fanny's your aunt you'll realise you will, of the top of my head, need to be around the 2600-2700 calories a day intake with the right protein/carb mix.
I might also get your T levels checked, but if you eat right and exercise right that will naturally raise.
The most important thing is to not get hung up on attaining a certain shape. Enjoy what you do.
For me it's cycling first and foremost, then weights then Pilates.
This workout, increasing weights every 10-15 days worked very very quickly for me. Find your comfortable starting weight.
https://youtu.be/mgEd_jqkg0M
Either not heavy enough, not enough reps or not enough calories or all of the above.
Could also be genetics but to see absolutely nothing means something is drastically wrong.
I'm sure the OP is intelligent enough to know the basics.
Track your calories in and calorie expenditure on one of the many apps and bobs your uncle and fanny's your aunt you'll realise you will, of the top of my head, need to be around the 2600-2700 calories a day intake with the right protein/carb mix.
I might also get your T levels checked, but if you eat right and exercise right that will naturally raise.
The most important thing is to not get hung up on attaining a certain shape. Enjoy what you do.
For me it's cycling first and foremost, then weights then Pilates.
This workout, increasing weights every 10-15 days worked very very quickly for me. Find your comfortable starting weight.
https://youtu.be/mgEd_jqkg0M
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