Ok, Hi everyone and thanks for taking a look at post here. I'm 30, and 19 stone and wanting to become fit and healthy and respect body after years of neglect. I guess i have known for years what the right thing to do is but neglected the idea. I have tried dieting and working out but it all goes up at the weekend, but not this time..
About Me:
I'm 6 foot, big built with broad shoulders and already have muscular looking shoulders and arms. ALthough i'm 19 stone iv'e seen other people who are height and might be 19 stone or less and look loads bigger than me, but no doubt about that i do have a huge stomach which needs to be burnt away. legs are quite large in muscle but i suppose they would be moving weight about. waist is 42" just mesured, checked the other day and it was 43", i know its still vast but hey, its the right direction.
Goal:
I would like to achieve a healthy body by sticking to exercise and correct food eating. I would like to aim for a toned muscular body, i'm not necessarily looking to bulk up and become worlds strongest man as i dont want the absolute huge look, but big is ok.
Diet:
5 meals a day, usually eaten within 3 hours gap, with 2 litres of water a day min, i totally gave up fizzy drinks and chocolate, i could easily guzzle down a 2 litre and a 4 pack of chocolate bars in one night. total abuse.
6 egg whites 1 yolk boiled and bowl of porridge with blueberries
225g Chicken Breast grilled, half broccoli head
Tuna Sandwich whole can on wholemeal, TBS Mayo
Protein whey powder (30-40g)
225g Chicken Breast grilled, the other half of the broccoli
Exercise:
Im basing exercise off a few things, one is a program called TSC heart of a champion, this is what i do
Monday; (legs), lunges, squats, Calf raises
Tuesday: (cardio), Run 2 minutes, 1 minute rest, x8 (24 mins)
Wednesday: (Torso), DB Row, DB Bench press, DB incline press, DB pecfly and pushups
Thursday (cardio) same as above but trying to run 3 minutes, 1 minutes rest and other combinations
Friday: (arms), rear delt raise, db side raise, db shoulder press, seated db tricep extend, incline db tri-ext, flat db tri-ext, db pro curls, db hammer curls
Saturday: (cardio) same as above really finding slight improvement as i go
Sunday: (rest) but last week i ran anyway and did really well and didnt feel tired. Eat ,Sleep, Drink It.
Why am i here:
Well i would love to hear your opinions and see if you could give me better advice as im not sure im doing the best thing for body even with these changes. Like the running for example, i seen on a tv show that running for 2 minutes then taking a break for 1 minute and repeating 8 times will burn fat for longer after you stop exercising, or should i be running for as long as i possibly can. I did try that about a year ago, i went out running regular for about a month but just kept running til i ran out of breath and managed to get up to 4.5 mile, but back them i wasnt eating the right foods. I realise now that eating the right foods is 65% of the diet, but im not sure if i should be eating less or more.
I very first started at the beginning of the month and weighed in at 19.4ish stone and now its been 12 days and i am 18stone 12pound. I know this doesnt happen over night and the dedication is there. Am i doing the right thing?
Thank you for reading
100% Commited, but am i doing the right thing?
Moderators: Boss Man, cassiegose
Re: 100% Commited, but am i doing the right thing?
Hi Mr Frost, good to speak with you.
Be careful with tuna, as tuna is recommended at 3 portions a week owing to the heavy metal content in it. I would suggest meat based alternative would work here.
The eating plan you're using seems pretty sound so you could stick with that, but if you want to makes changes you can.
You can use loads of things that are snacks or combine to make snacks, like microwave baked beans, rice and soup dishes, vegetables like pineapple, celery and sticks and raw carrot, fruits including tomatoes and cucumber, sandwiches, bread, beef, turkey, ham, pork and chicken from a packet, boiled eggs, nuts, peanuts, low sugar yoghurt, flax seeds, oat granolas, canned tuna, but limit tuna to 3 portions a week as per recommendations relating to heavy metal content and crisps a.k.a. potato chips, because these days they can have less saturates in them and healthy fats like sun seed and often can sometimes be under 200 calories.
You could also have protein bars if you get a good one like quest bars, but any sort of bars that avoid cheap and nasty ingredients like HCFS and hydrogenated vegetable oil, but offer at least 25g protein and preferably the same amount of carbs, but then that's 200 calories so you could have something else with that, but if it's one with about 30g protein and a similar carb profile, then you're looking at around 220-250 calories, so you could have that on its own on a non-workout day, or decide whether the calories a little two low and combine it with something like two celery sticks or a raw carrot or a small tomato as examples.
As for protein powders, this might be telling you to suck eggs, but I'd avoid the expensive ones with a lot of ingredients. that are all hype and potentially gimmicky marketing and proprietary blends, as you only need a basic concentrate, isolate or hydrolysate with some carbs and another 3-4 ingredients really and if the taste is a bit funny try using things like ground ginger, ground nutmeg, cinnamon, vanilla essence, honey and mocha powder to manipulate the taste.
Try mixing them with water not milk for a few reasons.
1. Milk increases calories slowing down absorption.
2. Milk increases viscosity potentially slowing down absorption.
3. Milk will add more casein which is slower digesting protein compared to whey
4. Milk requires the lactase enzyme to break down the galactose molecule in the lactose di-saccharide, thereby increasing enzyme competition in the gut, which could slow down absorption.
I'd change that cardio and say do it on an exercise bike, but change those mini-cycles so you work at a moderate pace for 2 minutes, then up the tempo for 60 seconds and then do that mini-cycle 8-10 times in 24-30 minutes and I'd do this on Thursday so there is continuity with your cardio.
I'd swap the rows around and do them after chest, as you need the back muscles to stabilise particularly lying down chest exercises and if you fatigue your back beforehand it might impact negatively on your chest work a little bit.
I'm not entirely sure what pro curls are, unless it's another for something I know of and I've heard of pretty much every bicep trick in the book, but I'd say get rid of one of the tricep exercises, so you're working the biceps and triceps equally, not least as you're getting secondary stimulation on the triceps from the shoulder presses.
When you say flat tricep extensions, do you mean skull crushers, because if you're referring to tricep extensions when you're lying on your back, then skull crushers are basically what you're doing.
I'd also take out the incline presses, as you're getting 2 lots of secondary stimulus on the triceps from 2 pressing movements and 1 lot of secondary stimulus on the biceps from the rowing movement and your total amount of pressing and rowing work per week coupled with direct tricep and bicep work would mean doing a bit too much work on triceps otherwise and if you were to create a scenario where you became tricep dominant, you could affect the ability of your arms to move properly.
I'd take out one of the cardio days, as I think you're doing a bit too much and restructure the workouts like this.
Day 1. Legs
Day 2. Cardio
Day 3. Torso
Day 4. Day off
Day 5. Cardio
Day 6. Arms
Day 7. Day off
Hopefully all that makes sense
.
Be careful with tuna, as tuna is recommended at 3 portions a week owing to the heavy metal content in it. I would suggest meat based alternative would work here.
The eating plan you're using seems pretty sound so you could stick with that, but if you want to makes changes you can.
You can use loads of things that are snacks or combine to make snacks, like microwave baked beans, rice and soup dishes, vegetables like pineapple, celery and sticks and raw carrot, fruits including tomatoes and cucumber, sandwiches, bread, beef, turkey, ham, pork and chicken from a packet, boiled eggs, nuts, peanuts, low sugar yoghurt, flax seeds, oat granolas, canned tuna, but limit tuna to 3 portions a week as per recommendations relating to heavy metal content and crisps a.k.a. potato chips, because these days they can have less saturates in them and healthy fats like sun seed and often can sometimes be under 200 calories.
You could also have protein bars if you get a good one like quest bars, but any sort of bars that avoid cheap and nasty ingredients like HCFS and hydrogenated vegetable oil, but offer at least 25g protein and preferably the same amount of carbs, but then that's 200 calories so you could have something else with that, but if it's one with about 30g protein and a similar carb profile, then you're looking at around 220-250 calories, so you could have that on its own on a non-workout day, or decide whether the calories a little two low and combine it with something like two celery sticks or a raw carrot or a small tomato as examples.
As for protein powders, this might be telling you to suck eggs, but I'd avoid the expensive ones with a lot of ingredients. that are all hype and potentially gimmicky marketing and proprietary blends, as you only need a basic concentrate, isolate or hydrolysate with some carbs and another 3-4 ingredients really and if the taste is a bit funny try using things like ground ginger, ground nutmeg, cinnamon, vanilla essence, honey and mocha powder to manipulate the taste.
Try mixing them with water not milk for a few reasons.
1. Milk increases calories slowing down absorption.
2. Milk increases viscosity potentially slowing down absorption.
3. Milk will add more casein which is slower digesting protein compared to whey
4. Milk requires the lactase enzyme to break down the galactose molecule in the lactose di-saccharide, thereby increasing enzyme competition in the gut, which could slow down absorption.
I'd change that cardio and say do it on an exercise bike, but change those mini-cycles so you work at a moderate pace for 2 minutes, then up the tempo for 60 seconds and then do that mini-cycle 8-10 times in 24-30 minutes and I'd do this on Thursday so there is continuity with your cardio.
I'd swap the rows around and do them after chest, as you need the back muscles to stabilise particularly lying down chest exercises and if you fatigue your back beforehand it might impact negatively on your chest work a little bit.
I'm not entirely sure what pro curls are, unless it's another for something I know of and I've heard of pretty much every bicep trick in the book, but I'd say get rid of one of the tricep exercises, so you're working the biceps and triceps equally, not least as you're getting secondary stimulation on the triceps from the shoulder presses.
When you say flat tricep extensions, do you mean skull crushers, because if you're referring to tricep extensions when you're lying on your back, then skull crushers are basically what you're doing.
I'd also take out the incline presses, as you're getting 2 lots of secondary stimulus on the triceps from 2 pressing movements and 1 lot of secondary stimulus on the biceps from the rowing movement and your total amount of pressing and rowing work per week coupled with direct tricep and bicep work would mean doing a bit too much work on triceps otherwise and if you were to create a scenario where you became tricep dominant, you could affect the ability of your arms to move properly.
I'd take out one of the cardio days, as I think you're doing a bit too much and restructure the workouts like this.
Day 1. Legs
Day 2. Cardio
Day 3. Torso
Day 4. Day off
Day 5. Cardio
Day 6. Arms
Day 7. Day off
Hopefully all that makes sense
.