Horico

Hi All

I’ve been looking around many forums online gathering information but this one seems to be the most easy going of them all..

This is my first post and like many, I’m looking for a little help!

I thought I’d get some advice on my current plan to shave off some timber…

Current Stats:
Age: 28
Height: 6’2”
Weight: 206lb
BF%: ~27%

I’ve been working out properly since May and had dropped from 222lbs by September time. Unfortunately, I dislocated my shoulder 4 months ago and the gym work stopped. After some poor physio help, I’m now scheduled to have a laterjet operation on my shoulder to strengthen it – some time in the next 6 weeks or so.

After being given the all clear to build up some muscle in the shoulder prior to the op (taking into account the weakened shoulder) I’ve been back at the gym for the last 3 weeks and trying hard with my nutrition following a eat all I can xmas lol.

I think I may be doing some things a bit wrong but then again, it’s better than eating crap all the time. Here’s a normal day:

Meal 1: milk + oats or special K and green tea

Meal 2: Protein Shake

Meal 3: Banana

Meal 4: 100g chicken with salad (celery, toms, cucumber, cabbage, peppers etc) + Muller light yoghurt

Meal 5: Cinnamon bagel with Philadelphia (extra light), sliced gammon and lettuce

Meal 6: Apple

Meal 7: evening meal, something balanced in carbs / protein

If I go to the gym, I usually have a protein shake prior, then protein + dextrose + creatine after.

My daily totals usually come out at 45% Carbs, 45% protein, 10% fat and around 2000 cals. I think I should be having around 2600 per day. I increase slightly on workout days, 3 times a week. I’ve not been doing too much cardio but this week have started to include 15 mins minimum after the weights and want to increase more when I get used to it.

I also have a multi vitamin with omega 3 at the start of the day.

Can any of you suggest whether this is a good start and also any possible improvements? I’ve not seen too much of a shift in weight over the last 3 weeks but this may just be thinks settling down??

Cheers

Matt

musio

Looking good. By increasing workout to 3 times a week you should see some more results burning a little more fat off by your resistance training. You could try throwing in 15minuites of HIT training, just a short run in the mornings before breakfast on your off days.

Yeah, i'd agree that 3 weeks is a little short to see massive differences. Remember to track your weight to see how your doing. If you're not moving -500 cals a day for a week to see how your body adjusts.

Jock

You need more fat in your diet, 10% will not cut it so get more from oily fish, peanut butter, seeds etc.

You need more at least some protein in your breakfast meal and swap the bagel for wholemeal pitta.

2000kcals is not a lot for a person of your weight.

Do 30-40 minutes of unfuelled cardio in the morning at least 3 times a week.

Good Luck,
Jock

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Horico

Thanks for the comments so far Jock and Musio....got a couple of questions on your responses...

Will get some peanut butter down me - hated it as a kid but taking a liking to the stuff....infact, just tucking into some now! Should I be looking at getting about 20% fats or so then?

With regard to the protein in the morning, I normally eat brekkie at about 7.15am and then have the shake on my way to work twenty mins later - is this ok timing wise or should it all be done at once?

I'll get some pittas soon - might just be a silly question and I could read the back when I'm at the shops, but whats the reason for the swop?

I'm trying to get into a routine that allows me to get to the gym at 6am to do the cardio - early bed times don't seem to work at the mo so am putting up with sessions after weights..

Cheers guys

Jock

20% of good fats is a solid starting point.

With regard to your breakfast that seems ok - remember the two things you really need in the morning are slow-burning carbs and fast acting protein, so processed cereals (even the 'healthy' ones) are not the best choice.

A lot of people have whey, oats and natural peanut butter blended together in water so you have decent carbs from the oats, quickly absobed protein from the whey and good fats from the natty PB. Milk is ok but slows down digestion and has hidden carbs.

The Pitta suggestion was just an example: you need to get your carbs from low-GI slow burning sources (wholemeal, bread/rice/pasta/oats/vegetables) instead of more processed carbs eg white rice, pasta etc which have a bigger impact on insulin levels and make it harder to lose fat.

You really have to do AM cardio mate, it's a pain in the @ss but it has to be done. Mix it up between 40mins of low intensity (eg 65% of max heart rate) and some HIIT routines of which there are plenty to choose from.

For more info use the search facility at the top of the forum, there have been loads of diet/cutting threads and some very informed guys have given plenty of sound advice.

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Horico

Thanks very much for your answers to my questions....i'll have a trawl through the site but will make sure I get the cardio in (even if it kills me lol). I'll have to build up the lengths tho cos stamina isn't a strong point...

I'll let you know how I get on!