Recommend a program

Jun 4, 2012
127
0
Lancashire
It's not too hard once you start reading all the nutrition info on food. I mean I don't religiously work it out, just make a kind of mental note as to how balanced each meal is and how much of my daily calories it is. As for what the right balance is for you, then it's a bit trial and error. I find that because I work out a lot at medium intensity, and I'm not looking to bulk or build muscle, that I need the carbs more than the protein, as I'm purely recovering and maintaining. People that are bulking tend to like to up the protein and lose the carbs a bit.

Shredded wheat for example, a serving is listed as 169 calories (without milk), and its 0.83g of fat, 40.44g of carbs and 5.42g of protein. 1 cup of semi-skimmed milk is listed as 122 calories, 4.81g of fat, 11.42g of carbs and 8.05g of protein. So that meal is approx 50g carbs, 5.5g fat, and about 13.5g protein, so it's pretty carby, but then a chicken breast is more or less carb free and very high protein, so over the day, its not hard to balance things out.
 
Jun 6, 2012
523
0
Nice one cheers. :good

I'm gonna try to lose around half a stone ish pre season starts in couple of weeks. So as a guideline on days of cv shall I not worry to much bout the carbs and then on days of weights workout a little less carbs more protein?
 
Jun 7, 2012
4,725
1,227
Nice one cheers. :good

I'm gonna try to lose around half a stone ish pre season starts in couple of weeks. So as a guideline on days of cv shall I not worry to much bout the carbs and then on days of weights workout a little less carbs more protein?
Yeah pretty much mate. For cardio start working some hill sprints in once or twice a week. They are hard but so much better for your aerobic fitness than 30 minutes jogging. At the gym, get your technique down on squats, dead lifts and bench press then hit a weight you can just about do 5x5 on for each. Strength gains will be excellent and it'll help burn fat quicker as will the sprints.
 
Jun 8, 2012
1,913
45
Essex
I know its not healthy, but to lose a few lbs quickly, it works (for me anyway). The Paul McKenna diet is basically eat what you want but chew your food and eat as slowly as possible. By doing this you get full much quicker and you find yourself leaving a lot of your food that would normally have been stuffed down your throat and finished within minutes. When you are full, you stop. If you are hungry again in an hour or two, you eat again and so on. I lost 3lbs a week on it for six weeks eating what I normally eat (Junk food) but I went on holiday and it all went tits up lol. I now want to lose about 30lbs but don't want to do it again though even though it works because I want to get away from junk food which I've eaten my whole life. I want to eat clean food but it's really hard with me being such a fussy eater.
 
Jun 7, 2012
4,725
1,227
I know its not healthy, but to lose a few lbs quickly, it works (for me anyway). The Paul McKenna diet is basically eat what you want but chew your food and eat as slowly as possible. By doing this you get full much quicker and you find yourself leaving a lot of your food that would normally have been stuffed down your throat and finished within minutes. When you are full, you stop. If you are hungry again in an hour or two, you eat again and so on. I lost 3lbs a week on it for six weeks eating what I normally eat (Junk food) but I went on holiday and it all went tits up lol. I now want to lose about 30lbs but don't want to do it again though even though it works because I want to get away from junk food which I've eaten my whole life. I want to eat clean food but it's really hard with me being such a fussy eater.
Porridge on a morning.

Fruit for a snack.


A sandwich/salad for lunch

More fruit foe afternoon snack

Dinner from the following ingredients
Chicken, tuna, lean beef mince
+
Rice, potatoes, bit of pasta
+
Veg

You should be able to make an edible day to day diet out that lot. Do some hill sprints and walk a to more place and the weight will fall off. [MENTION=231]Elephant Man[/MENTION]
 
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Jun 2, 2012
15,416
5,596
As others have said the diet will bring weight up and down, Now with regards to training it's better to break it down into weekly blocks with a progression each week. Gently had more to the workload, if at the end of week 3 you feel you can't add anymore to it then don't as long as your working out that's the main thing.

Swimming is fantastic, helps the joints and muscles and can be done at your pace, Running is good for losing weight but it has to be done properly. If you jog for to long on concrete you may feel your damaging knees like myself. Try to break the running down to manageable amounts for around 30 mins. Some small ground work circuits in doors such as press ups,sit ups and such like can be added. Use those weights you have as well. Try be creative but realistic with the plan.

Week 1 would be low intensity if it's been a long lay off, Look to just get active and the body loosened with static and dynamic stretches, get the lungs open and crap of the chest if your like myself :lol:. Week 2 a bit more intensity in the exercises, then slowly move it on in intensity and duration of sessions and around week 6 you should be aiming to work at around 80-100%.

I've lost a stone and a half through my missus cooking 'hard food', Plenty of rice, Beef and Lamb and Fish but in small portions. I tended to have loads on my plate and ate more then i needed. I've added swimming and the odd run and i feel a lot fitter already without really working out like i should do.
 
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screamaballerina

Guest
I would recommend diet and a regular stretch/ballet class... strenghthens and tones.. restores flexibility and a good core muscle workout..
 
Sep 2, 2012
228
0
North Wales
I would recommend diet and a regular stretch/ballet class... strenghthens and tones.. restores flexibility and a good core muscle workout..
@Screech your username indicates a balletic bent, you are advocating ballet to this lad, yet on the [MENTION=636]Buff Orpington[/MENTION] thread you state you are not a ballerina!!

I'm confused, please clarify with some haste.
 
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screamaballerina

Guest
Mmmm, I can understand your confusion [MENTION=636]Buff Orpington[/MENTION], Chickens are easily confused. Don't frett yourself overly though..
 
Jun 7, 2012
6,537
735
Im trying to put on weight, Ive put on about half stone in last couple months... Im now at 12.4st aiming for 13st...

If your trying to lose weight, try spinning, the weight drops off you! But make sure you eat little but often...

If anyones trying to bulk up, Im finding this working well, m eating about 5-6 times A day, heres My current plan, Im doing what the roid monsters are doing, without the roids lol

Monday
Chest

Tuesday
Back/Lats

Wednesday
Shoulders

Thursday
Legs

Friday
Arms
 
Nov 9, 2012
467
5
Vcash city
Youtube is packed full of great workouts. search a guy called 'sixpackshortcuts' or something like that. He is an asian guy with an action man body who always trains with his shirt off, but his channel is full of great home workout tutorials!