littlejohn

I'd appreciate some input on my diet & training please.

Male 50
Height 6'
Body type - endomorph (I think!) Carry extra weight around my chest and stomach.
Current weight 15st 9lb (219 lb)
Weight at New Year 17st 5lbs (243 lb)

Target weight -- to be honest not 100% certain but I'd like to be below 14 st so settled on 13st 13 lb (195 lb) for starters. At the moment losing around 1 - 2lbs a week so if that continues target weight by July.
I don't actually write down everything I eat but yesterday and todays diet is as below

Friday. (I was travelling at work but it's a typical menu)
Breakfast 6.30am - all bran 60g serving, skimmed milk.
9.30am 1 slice wholemeal toast. mediun sized apple
Lunch 12.00 Wholemeal pitta bread filled with 130 can tuna with some mayo and salad.
3pm Small pear, handful grapes
(Gym at 5pm)
Dinner 7.15 Fish Grilled fillet haddock, small portion prawns.

Saturday
Breakfast 8.30am 2 boiled eggs.
(Gym at 10am)
11.30am Medium apple
Lunch 1pm Wholemeal pitta bread filled with 130 can tuna with some low fat mayo and salad. (Yup, same as yesterday, more fish but I love it!)
4pm medium banana
Dinner - Chicken breast diced and cooked in a touch of rapeseed oil with peppers & onions served with 120g (cooked weight) wholegrain brown rice.

In addition to the water I drink when training I try to get as least 2 litres a day - is this enough? Does it matter?

Training
Initially I want to lose weight and gain shape, size and definition to my muscles
Obviously I got to build the muscles first!
In short, I want to look like a male who takes pride as opposed to a beached whale.

Since New Year as a newbie at the gym my main focus has been about 50 - 60 mins cardio 4 times a week as I was told it's the way to lose weight.
Now just starting a new routine but I intend to train 4 times a week (Mon, Wed, Fri, Sat)

Start each session with 20 - 25 mins interval cardio followed by weights for a different muscle group each day
doing 2 x 3 sets of 10, 8 & 6 reps increasing weight as reps decrease for each muscle (Does that routine have a name?) I hope that makes sense - I know what I mean.

Opinions?
Thanks, John

Nine Pack

Do your cardio either before breakfast, or after your weights sessions, not before. Train weights 3 times a week for now, split in either a push/pull days fashion, or a bodypart split (e.g; two upper body sessions & one lower hitting each bodypart once in a seven day cycle). Do your cardio every day till you reach your target weight/appearance then you will need to re assess your diet for e ither maintainance or pitch it so that you can grow without accumulating more bodyfat.

Your diet is a little erratic & you need more balance (for example one day you have all bran for breakfast which is fine albeit low in protein & the next day you just have 2 boiled eggs, so all protein & fats). Your protein intake looks inadequate & you need to have your calories spread out over 5-6 meals a day.

Assuming you are training naturally I would say that you should pitch your protein at
220g a day (so five meals of approx 40g protein plus 25g protein in your post workout drink) and your carbs at 300g per day (5 meals of 50g carbs plus 50g simple carbs in your post workout drink).

You will have to start finding out what foods contain what nutrients to make sure your meals have a good balance of carbs & protein in the above ratios. Always work on a pre cooked weight when working out portion sizes. The post workout drink is easy, either get yourself some CNP Pro Recover or use waxy maize starch & some whey isolate available from various suppliers, some of which are sponsored links on this board.

Hope this helps.

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littlejohn

Thank you. Lots to digest there (Pun intended!)

John