My Plan

Yoshi_Toshi

Hi Folks,

I'm posting my diet first as I believe this is more important.
Im 24, 6 foot 1and 93 kg.
I'm looking to lose a small bit of weight and tone up.
I don’t drink much (maybe 4/5 pints a week max) , I don't smoke.
I might have subway once a week (how healthy is this?)
I'm going to the gym 3 times a week as GAA is finished.
I'll stick up my gym plan later.


7.45 - Protien shake (with either water or milk).

9.00 - 2 Bowls of Porridge with small bit of sugar
Orange Juice
Banana
Bowl of mixed fruit
2 slices of McCambridge brown bread (sometimes with one grilled rasher).
Coffee

11.00 Apple and a glass of water

1.00 Chicken Breast sandwich, small dash of mayo and cheese on brown bread.
Small carton of milk

3.00 Apple

6.00 Gym for an hour and a half (inc sauna, pool)

8 or 9 pm Protien Shake with Milk
2 chicken fillets, veg, mash.

11.00 Sleep


Please feel free to comment.

Thanks,

justsomebloke

what sort of BF are you on at the mo,

from first glance I would say that you are eating to much at your main meals and your snack portions are far 2 small. You should try and have around 5-6 smaller even sized meals a day especaily if you are only having an apple between 1 and 9 pm also do you have a post work out shake or just weight till you are home and have your dinner cooked as you should try and get a post workout shake into you within around the first hour of finishing in the gym i.e. the time you finish your weights programme say and not the actaul time you are leaving the gym

Yoshi_Toshi

jsb wrote:

what sort of BF are you on at the mo,

Bit strange really...I got measured twice by 2 different people.
the first was 20% and the second was 25%

jsb wrote:

do you have a post work out shake or just weight till you are home and have your dinner cooked as you should try and get a post workout shake into you within around the first hour of finishing in the gym

I'm trying to take it straight after the gym in the locker room before I go to the sauna, I've been do this for the last week.

What should I snack on between 1 & 9?
I would mostly be in work till 5/6pm...deskjob

Thanks!

justsomebloke

well instead of the apple you could have a chicken or beef salad (make it at home) and eat it at your desk.

What I would suggest is read the stickies and calculate your daily calorific needs and then open a fitday account and over a couple of days put in your daily food intake and see it matches up to your daily needs from this you will be better able to roughly plan your eating habits.

Just remember to lose weight you need to be taking in less calories then you use and to put on muscle you need to be taking in more calories then you use.

Dragan will probably post this up about gaining muscle mass while maintaining a low BF so i might as well post it up first

http://teamtest.freeforumsite.com/teamtest-about761.html


edit: just a quick note the reason you should go for 5-6 small meals a day is that it helps to keep the metabolism at a higher rate

Yoshi_Toshi

Any other comments?
I'd like to restructure my gym plan aswell...any ideas?

Thanks in Advance....

Yoshi_Toshi

Hi,

I have been making progress over the last few weeks and I feel my body fat % has dropped and I've toned up more aswell. I'm doing more cardio than weights at the mo but I find it very boring even with an ipod. Last night I ran 5k and did 7k on the bike. I then did a few lose weights (lats, biceps).

I looking to make out a plan for 3 gym visits a week and mixture of weights / cardio in each session. Overall I'd like to reduce bodyfat and increase muscle.

Any ideas?
Thanks,