Getting back on track.. how?

MartMax

hi

i've been in the gym since sep and was doing great the first 3 months. loads of improvements and significant as anyone never had seen in me before. xmas came and back to work after new year, get stucked wt many things going on, but in the gym on and off, worse only once a week. hvg lack of sleep, bad diets and eating habit after holidays really affect me physically. i've lost weight faster than before.

now hvg sorted out few personal and work things out of my way, i want to get back on track. i'm 26 medium built, was fairly average male. now I consider myself now skinny but saggy on certain body parts. i'm not sure where should i get going now, afraid the idea getting back in the gym would cause more weight loss. i still can't keep myself to good eating. i was around 66kgs before xmas, now i'm only 62kgs.

where exactly do i start now, what would be the right thing to do first?

mart

Dragan

This is no way a cheeky answer, but what were doing for the first three months that worked so well?

Think about it.

justsomebloke

start with your diet, if you post it up people will be able to give you advise on improvments

In relation to further weight loss if you go back to the gym this all depends on what you are looking for. If you are looking to just lose the excess fat you have without putting on muscle well yes at that point you will just lose weight. But if you are looking to put on muscle aswell then no you don't have to lose jsut weight.

As dragan has already stated though what was working so well before christmas for you are why don't you just go back to that.

Easygainer

Keep a log book. Best advice I can give. I'm guessing you didn't keep one before, but take a note of your diet and workouts and keep track of it, as well as your weight and either measurements or pictures.

This way you will see what works, what doesn't, and whether or not you are improving. Remember, if you always do what you've always done, you'll always get what you've always got!

My advice would be to sort out a routine for yourself and don't make it very burdensome. You're ectomorphic, which means you have a high metabolism, so only train 3 days a week and eat plenty. Use the logbook to motivate you - each week you should be lifting more than you did before.

When you reach a plateau, take it easy for a couple of weeks, don't write down workouts, eat a bit less, then after those 2 weeks you'll hit the gym again, eat more and beat the old weights.

t-ha

Easygainer wrote:

Keep a log book. Best advice I can give. I'm guessing you didn't keep one before, but take a note of your diet and workouts and keep track of it, as well as your weight and either measurements or pictures.

This way you will see what works, what doesn't, and whether or not you are improving. Remember, if you always do what you've always done, you'll always get what you've always got!

My advice would be to sort out a routine for yourself and don't make it very burdensome. You're ectomorphic, which means you have a high metabolism, so only train 3 days a week and eat plenty. Use the logbook to motivate you - each week you should be lifting more than you did before.

When you reach a plateau, take it easy for a couple of weeks, don't write down workouts, eat a bit less, then after those 2 weeks you'll hit the gym again, eat more and beat the old weights.

That post looks so simple - but so spot on I think it deserves some highlighting

LundiMardi

first of all, how tall are you? Because i weigh over twice as much as you!!:eek:

daveirl

This post has been deleted.

LundiMardi

keep going.

MartMax

thanks guys, your replies really get my mind thinking positive.

jsb wrote:

start with your diet, if you post it up people will be able to give you advise on improvments

In relation to further weight loss if you go back to the gym this all depends on what you are looking for. If you are looking to just lose the excess fat you have without putting on muscle well yes at that point you will just lose weight. But if you are looking to put on muscle aswell then no you don't have to lose jsut weight.

As dragan has already stated though what was working so well before christmas for you are why don't you just go back to that.

i have no proper diet nowadays, it is all eating not to starve rather than getting the right nutritions. breakfast is always crunchy nuts wt milk, then 2 white toasts with scrambles, poached or omelette. white bread wt butters and peanut butters again between meals ie. between breakfast & lunch and lunch & dinner. before dinners a whey protein shake. dinners mainly rice wt chicken or beef, i'm from south east asia so pretty much asian self cooking. again, before bed another protein shake. sleepwise, i only get 6 hrs every night.

i've less fat maybe around 8% - 10%, have always a skinny to slim type body. i drink 2-3 litres of water every day. my goal is obviously to put on weight and muscles.

easygainer wrote:

Keep a log book. Best advice I can give. I'm guessing you didn't keep one before, but take a note of your diet and workouts and keep track of it, as well as your weight and either measurements or pictures.

This way you will see what works, what doesn't, and whether or not you are improving. Remember, if you always do what you've always done, you'll always get what you've always got!

My advice would be to sort out a routine for yourself and don't make it very burdensome. You're ectomorphic, which means you have a high metabolism, so only train 3 days a week and eat plenty. Use the logbook to motivate you - each week you should be lifting more than you did before.

When you reach a plateau, take it easy for a couple of weeks, don't write down workouts, eat a bit less, then after those 2 weeks you'll hit the gym again, eat more and beat the old weights

good idea, will do from now on to keep log. about eating, i was a pig at dining table since ever until i left college and started working. imagine all asian food that i had were very high in fat and carbohidrate, i managed not to get fat.

LundiMardi wrote:

first of all, how tall are you? Because i weigh over twice as much as you!!

i'm 5 foot 10 inch. wt 62kgs i'm definitely underweight.

justsomebloke

All I can say after seeing what seeing what you eat and the weight you are is w@nker.

Anyway as you probably know your diet wouldn't be the best as you are eating far to much white bread, you should cut down on the amount of bread you have and sub the white for wholegrain bread. also there are some receipes floating around for protein bars but as these are high in calories i would suggest them for you. Also put some more fruit in your diet, i am gathering you put veg in your dinner already. You may also want to add tuna pasta in (if you can eat it, sorry i just can't) as a snack.

MartMax

jsb wrote:

All I can say after seeing what seeing what you eat and the weight you are is w@nker.

Anyway as you probably know your diet wouldn't be the best as you are eating far to much white bread, you should cut down on the amount of bread you have and sub the white for wholegrain bread. also there are some receipes floating around for protein bars but as these are high in calories i would suggest them for you. Also put some more fruit in your diet, i am gathering you put veg in your dinner already. You may also want to add tuna pasta in (if you can eat it, sorry i just can't) as a snack.

jsb, i cannot agree more. pretty much shoite but these few days i've been fixing my diet and eating habit. summer is close, not much time left to look and feel good.