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Program Ideas Please

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  • 19-07-2013 7:13am
    #1
    TechnoFreek
    Registered Users Posts: 2,919 ✭✭✭


    Hey all,
    Looking for some program ideas. Due to work and family reasons I am only able to go to the gym TWICE a week. Am a regular gym user for a few years now. Enthuastic, committed and work hard when there.

    Details:
    33 year old male
    5 foot 8
    10 stone or a little over
    Naturally slight and slim. Have built up from just under 9 stone to current weight
    Ten percent body fat as per Tanita scales (I know, I know!)

    Goals
    Get to ten and a half stone
    Sub ten percent body fat
    Get rid of the bitch tits!

    I can post my food diary if needed.

    Thanks!


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    #2
    Burkatron
    Registered Users Posts: 1,877 ✭✭✭Burkatron


    TechnoFreek wrote: »
    Hey all,
    Looking for some program ideas. Due to work and family reasons I am only able to go to the gym TWICE a week. Am a regular gym user for a few years now. Enthuastic, committed and work hard when there.

    Details:
    33 year old male
    5 foot 8
    10 stone or a little over
    Naturally slight and slim. Have built up from just under 9 stone to current weight
    Ten percent body fat as per Tanita scales (I know, I know!)

    Goals
    Get to ten and a half stone
    Sub ten percent body fat
    Get rid of the bitch tits!

    I can post my food diary if needed.

    Thanks!

    Yep, or the only advice you'll get is eat more!!!
    Focus on 1 goal at a time!
    If you have bitch tits you're not 10%....but you know that already!


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    #3
    TechnoFreek
    Registered Users Posts: 2,919 ✭✭✭TechnoFreek


    Yup. Will post diary shortly. Food aside I'm still interested to see ideas for programs.


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    #4
    TechnoFreek
    Registered Users Posts: 2,919 ✭✭✭TechnoFreek


    As promised. Here's my food diary. I know its not perfect but its consistent!
     
    My Mon-Fri is very consistent and built around the working day:
     
    Breakfast 1:
    Standard portion (30g?) porridge with milk
     
    Breakfast 2:
    Full fat yogurt
    Plum
    2 Slices of wholemeal bread
    Large tin of tuna/3 hard boiled eggs/small chicken fillet
    Tea
     
    Lunch:
    Work dinner - varies dependent on canteen menu. Quality is better than usual canteen slop though e.g.
    Non-processed meats
    rice/potatoes/pasta
    2 veg
     
    Afternoon:
    Kinetica Lean Gain shake
    Banana
     
    Dinner:
    Usual dinner stuff prepared at home:
    Brown pasta/brown rice/potatoes
    Stir-frys
    Butcher meats (chicken, minced beef etc)
     
    Snack:
    Apple
    Nuts / slice of toast with load of peanut butter
     
    Weekends can work out a bit more erratically. Some weekends the plan would be similar to the above, other weekends could see a takeaway in there. On both evenings I would probably also tackle a big mug of tea and biscuits!
     
    Fluids:
    At least two litres of water every day. Next to no alcohol. Perhaps a bottle cooking the Sunday dinner!


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    #5
    john_cappa
    Registered Users Posts: 1,371 ✭✭✭john_cappa


    Twice a week training? Full body all the way

    Workout 1
    Variation of bench
    Horizontal Row
    squat/legpress
    SLDL

    Workout 2

    Overhead press or similar
    CGBP
    pull ups
    Deadlift
    squat/legpress

    Or similar.

    All IMO


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    #6
    conzy
    Subscribers Posts: 6,408 ✭✭✭conzy


    Without counting your calories a food diary like that isn't accurate enough if you want to build muscle and maintain a low bodyfat imo.

    That diary has a lot of healthy food, but depending on portion sizes / sauces used etc your weekday calorie intake is somewhere between 2400 and 3500 calories.

    You are probably already quite lean so to further reduce your bodyfat and gain size / strength you will need to have strict macros and make a conscious effort to eat a high protein diet.


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    #7
    TechnoFreek
    Registered Users Posts: 2,919 ✭✭✭TechnoFreek


    Thanks for that john. Any cardio on those?

    Conzy. If it helps I worked out my calories to be around 2600, so the lower end of that scale but still a lot of eating for me!

    My weight is pretty static so I guess eat more?
    What macro split you suggest?


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    #8
    conzy
    Subscribers Posts: 6,408 ✭✭✭conzy


    A popular macro split is 40:40:20 protein,carbs fat

    Over a week my macros work out to about 50:25:25 but I follow the lean gains program. So macros are heavily weighted towards carbs and protein training days and protein and fat on non training days.

    Progress is slow and steady, I have gained size and strength while lowering my bodyfat. I am still in my first year of serious training though and from what I hear it may be harder for someone like you to "re-composite" as you have been training for a few years. You may need to do a "clean bulk" and eat slightly over maintenance for a few months. And then cut to reach your desired body fat level.


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    #9
    TechnoFreek
    Registered Users Posts: 2,919 ✭✭✭TechnoFreek


    Right, put a typical sample day of food into myfitnesspal.

    Its not all in perfectly and I look to be short some calories (guessing some food weights etc) but it's probably close enough.
    The macros are coming out at 30/45/25 protein/carbs/fats
    So I'm a bit off the popular split of 40/40/20

    Broadly speaking, what kind of food changes/choices do I need to make to reach that adjustment?

    Thanks


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    #10
    ling-zing
    Registered Users Posts: 71 ✭✭ling-zing


    if you need to lower your carbs switch the bread/pasta for green veg

    if you cut the bread you'll also cut the fat macros if use butter on it

    to add more protein add shakes/meat to hit your macros

    it takes a few weeks to get used to tracking your macros daily,but after that it becomes a breeze


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