ollie

Here is my training programme and Diet...I am looking to lose 5 kgs to get me to optimal weight.

Diet
Breakfast
Muselei with low fat milk green tea

Snack
Apple and cashews

lunch

Tuna or chicken sandwich on wholemeal

Snack
Cashews


dinner
chicken, fish or beef..try and only be carb heavy once a week.

I don't drink on week days and have cut it out all together since Late December.



Training

Monday Tuesday Wednesday Thurday friday

Row 3km Cycle Row As Tuesday Row
weights Row weights weights
Cycle x trainer Hanging leg Raise Core
Core


Saturday& Sunday
Cycle and x train while watching the football or rugby


Im seeing a difference but Im getting frustrated that these kg's are taking so long to shift




Any Advice would be greatly appreciated.


SEan

Great White

Hello Mate

Personally, I think you are calorie deficiant there, which is why you are struggling to lose weight.

That lot would hard fill up a 12 year old school girl (or TinyTom) let alone a 80kg man!

Your metabolism would be very slow on that lot.

You want to be eating more frequent, and also taking in a lot more protein and healthy fats.

If your struggling to eat, get a decent whey protein shake and have 2 - 3 servings of this a day.

Remember to get a good carb + protein meal inside you, be it solid, or in the form of a weight gainer, straight after training.

Cant make head-nor-tale of your training routine as it hasnt come out right on the post.

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Tinytom

Oi Govier:rage:


I'm 88kg I'll have you know.

Ollie put some times by your meals please as this is important for me to help

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ollie

Hi Paul


I have long held the suspicion that my diet was not up to scratch.


My training routine is

Monday
Row 1000m 750m 500m 250m 750m circuit.
Cycle 15min
Chest
Back


Tuesday
Cardio
Row As before
Run
Cycle
Core
hanging leg raise


Wednesday

Row as before
Cycle
Legs 1) squats etc...
Biceps..mostly pull ups, and hammer curls

Thursday
Cardio
Row As before
Run
Cycle
Core


Friday
Row
Cycle
Core
Stretch
Hanging leg raise



Saturday & Sunday

I go to the gym and cycle for a football match or rugby....helps with the stamina.


I am am semi pro cricketer and need to be in peak fitness by april at the latest! I used to have coaches etc telling me what to do but now I am on my own and am finding it difficult, because I cant get to big and need my speed and agility.



Meal times....

Breakfast
0830
Snack 11am
Lunch 12:30 - 1pm
Snack 3pm
Dinner 6:30

Oh and I try to train in the Mornings from 0630.

Thank you

ChicagoUSA

Hey Ollie, I am new to all this too and the first thing that came out of everyone's mouth is EAT EAT EAT. I know it seems counter-intuitive but the logic behind it is very good. The more whole foods you eat the faster your metabolism speeds up and processes the food and your extra fat at a higher rate. I was put on a 6 meal a day routine and a very simple workout routine.

For all the cardio you are doing if you add the extra protein to your diet, you will find that your body will have to work extra hard to maintain itself and thus burn more calories. I know when I started on my diet several weeks ago I would sweat like a pig just sitting in my office chair. I would also sweat a lot just sleeping because my metabolism was like an F1 car.

So listen to these guys. Eat Eat Eat Eat. The more whole foods you can take in the better. Protein shakes as a side part of your diet or as a last resort.

For your workout. I was recommended that I do a small cardio warm up to get the blood flowing then do a simple compound exercise routine and then go do a 20 minute cardio. The reason is that your body will use as many calories and protein in your system as it can during your lifting. By the time you finish your weight routine, the body should be nearly depleted of any fuel and will then seek out your fat reserves to burn during your cardio.

If you want some details as to what was given to me as a diet, read my thread just a few lines down from yours and you will see diet and exercise recommendations. I have been doing this for about a month now and I have noticed about a 1-2 lbs a week weight loss (that includes throwing in the holiday feasts and celebrations). But I am starting to level out because what muscle I did have is growing and muscle out-weighs fat, so I am noticing that my weight isn't going down but the beer belly is also shrinking because my arms, legs, back and everything else is bulking.

But really do read my thread that I posted here when I got going and you will see all the advice you need to redo your diet and workout routine. And remember there is such a thing as overtraining. If you look at another thread, you will see that most people train only 3 or 4 days a week. Your body needs the downtime to rest and repair (which means rebuild the muscles you worked out). Don't underestimate the body's need to rest and repair.

PM if you have any questions that you don't want to post publicly.

Chris

PS Paul, how is this for preaching what advice you gave me. See it really did stick and I am practicing what you and Hack have taught me.

Nine Pack

Oh dear, I've turned Chris into another me...
This is true though. I have clients who were eating well below what they should have & eating just two meals a day. When I switch them onto six meals a day & up the calories (still low, but not starvation, just 500cal sub maintainance), keeping protein/carbs & fat in the right ratios, they all lose bodyfat. That's the key thing here, not indiscriminate weight loss, but bodyfat reduction & lean tissue preservation.

This is all in conjunction with a suitable weights & cardio regime of course. The reason for doing weights first, then cardio is to deplete glycogen stores so when we start the cardio the body can switch to utilising fat stores, providing the cardio is at the optimum level i.e. 60-70 MHR.

ollie

Thanks for the help.

I will definatly adjust my training apprpriatly..

I was wondering if you could give me an example weekly menuof what I should be eating ant at what times?

Thank-you

Sean

Nine Pack

Have a look on the 'newbie' thread that ChicagoUSA started. I put t diet on there for him that shows how to at least structure your meals. Serving sizes will vary from one individual to another though.