cardio/diet/everything

[noble_dean]

so i basically had never exercised in life until this january so im almost a year in and i have lost alot of weight pretty quick too which is what i wanted to do, so basically i started going to the gym and went pretty hardcore 5 days a week treadmill/rowing machine/bike. for an hour and a half each day, i was eating an apple and a banana before each session and skipping lunch or just snacking on nuts and raisins (i was going pretty hard and didnt feel like eating afterwards bad idea i know now but i was eating a big early dinner so at the time it didnt feel so brutal) also i didnt completely cut out carbs but did avoid them where possible, and this worked for me for months until now, ive kinda reached a weight im happy with but the thing is im doing less cardio now which is the elliptical running machine 35mins (500 cal) swimming 30 mins (cal???) 4 days per week, but i feel like i have no energy! where as when i was heavier i didnt have this problem?!?! this seems strange to me shouldnt it be the other way around? was body using fat as energy pure and simple? anyway the thing is im worried about eating carbs regularly again to give me energy pre exercise,also am i doing enough to keep weight off or to much or do you guys have a diet plan or anything? although ve been exercising constantly for nearly a year i still dont know what im doing as such if you know what i mean, i basically turned up to the gym one day and just got on with it ! also im not looking to run a marathon do anything to stay in shape and be healthy any advice please ?!?!?!? thanks

[Boss Man]

Diet would be the starting point.

What foods do you eat and what times do you eat them?

Also what sort of exercise schedule do you currently have, I.E. number of days and actual structure of workouts, exercises, reps, etc.

[noble_dean]

Diet would be the starting point.

What foods do you eat and what times do you eat them?

Also what sort of exercise schedule do you currently have, I.E. number of days and actual structure of workouts, exercises, reps, etc.

day is like this well 4 days mon tue thur fri (wed sat and sun are rest days) 0% fat yoghurt small first thing in the morning then hour later banana and an apple before exercise which is 35 min elliptical with increasing resistance 6-10 i burn about 500 calories according to the machine then i swim for 30 mins, lunch is another banana with peanut butter and two egg omelette and nuts and fruit then dinner is always something like pasta or chicken pork chops with veg where possible thats about it, should i eat more? or less ? i dont use whey protein for muscle recovery although people say i should even if it is really for bodybuilders, i do take a multivitamin calcium and and msm chondroitin supplement. so any thought would be appreciated thanks.

[Boss Man]

Have yoghurt and the banana together. Give the banana about 15 minutes first to aid digestion, then have the yoghurt and some extra protein like chicken, turkey, ham etc.

Before the workout have some protein with the apple.

Lunch is fine as is dinner, but you could increase calories by adding some more protein and carb between lunch and dinner and maybe another small meal about 2-3 hours after dinner.

The swimming and elliptical are okay, but maybe you could add 3 days of weights, every other day, then have 2 days of ellptical work after 2 of the weights sessions and add another day of cardio in via swimming.

So possible this sort of thing.

Monday, Weights, Elliptical

Tuesday, day off

Wednesday, Weights, elliptical

Thursday Day off

Friday, Weights

Saturday, Swimming

Sunday, day off.

That might be something to consider.

Hopefully all that makes sense.

[noble_dean]

Have yoghurt and the banana together. Give the banana about 15 minutes first to aid digestion, then have the yoghurt and some extra protein like chicken, turkey, ham etc.

Before the workout have some protein with the apple.

Lunch is fine as is dinner, but you could increase calories by adding some more protein and carb between lunch and dinner and maybe another small meal about 2-3 hours after dinner.

The swimming and elliptical are okay, but maybe you could add 3 days of weights, every other day, then have 2 days of ellptical work after 2 of the weights sessions and add another day of cardio in via swimming.

So possible this sort of thing.

Monday, Weights, Elliptical

Tuesday, day off

Wednesday, Weights, elliptical

Thursday Day off

Friday, Weights

Saturday, Swimming

Sunday, day off.

That might be something to consider.

Hopefully all that makes sense.

i'll defo consider all the things you said thanks boss man also just quickly do runners/swimmers use whey protein? this is something im considering doing for muscle that are sore not for bodybuilding is this ok? i dont wont to put on weight can it make me do this? there are alot of stuff on the internet about this but alot of it sounds like commercials people talking sh** any advice please boss man? thanks

[Boss Man]

You wouldn't put on much weight if at all, depending on how active you are, but as to whether swimmers use it, I don't know. Some might, some might not, but to me, it's not a necessary thing to have after a swin unless you want to, as it won't assist you in improving your swimming in the future to a large extent, as that's mostly down to technique and cardiovascular ability, with some emphasis on strength, but you could use it and I don't think it would make any serious impact on your weight.

Many of them are all hype and to me many are expensive and pointless and some will potentially be cons, if the ingredient levels don't give you value for money, so you could if you want one go for a basic one with protein and Carbs and another 3-4 ingredients and leave it at that.

[zumbawjade]

It's common to hit a weight-loss platue especially after losing a signifigant amount of weight.

As boss man said, you do want to make sure you're eating correctly and he obviously knows his stuff, I'd just follow his eating plan as much as you can. Pack on the protein, it'll help you build muscle!

Another thing to consider is that often, your body craves variety. While it's good that you're getting two different types of exercise when you workout, you should try changing it up. Many people believe that muscle training (i.e. using weights and other machines) is a very effective way to burn fat (and obviously build muscle)... and I know personally that when muscles are more toned, I have more energy throughout the day.

Of course, consider other important factors such as limiting stress and getting enough sleep (and of course water!).

[noble_dean]

thanks for all your help i will defo try some of these new ideas.