Diet help needed!! :)

G86

Hi All,

Well I've got a new program sorted now with a new trainer, and although transforms told me its a bit long, its the best I can get for now,money wise I can't afford to pay more for a different PT.

The only thing is I haven't gotten any help with my diet, and I know it needs adjusting bigtime. Last year I was taking alot of protein shakes etc but it didn't do me any good so I eventually got sick of it.

This is what I'm eating at the mo, its quite restrcted as I'm a veggie but any tips would really be appreciated. Once I know what I should be eating I'm pretty disciplined at sticking to it.

So,,,

7.30am - weetabix (2) with rice milk
10.30 am mc cambridge bread(2)&honey
1pm - Baked potato with beansor cambridge bread if I didnt eat it at break
7pm- boiled potato with veg(love my veg) or wholemeal pasta with ragu sauce


Thats about it then, drink diluted orange with dinner too. I don't eat any junk food etc but I know I don't eat enough of certain foods. I can cut out bread easily and only started eating the mccambridge as handy for work. But I could not eat it if I had to.

Oh and I don't drink much, about once a month. I think carbs are probably my main problem, the thing is I havent much choice without them!

Well hope to get some advice..its badly needed as you can see!

Thanks in advance

Money Shot

G86 wrote:

Hi All,


7.30am - weetabix (2) with rice milk
10.30 am mc cambridge bread(2)&honey
1pm - Baked potato with beansor cambridge bread if I didnt eat it at break
7pm- boiled potato with veg(love my veg) or wholemeal pasta with ragu sauce

Thats about it then, drink diluted orange with dinner too. I don't eat any junk food etc but I know I don't eat enough of certain foods. I can cut out bread easily and only started eating the mccambridge as handy for work. But I could not eat it if I had to.

Oh and I don't drink much, about once a month. I think carbs are probably my main problem, the thing is I havent much choice without them!:)

Howdy,
It's not clear whether you are trying to loose weight, gain weight or just eat more healthily. Also, what kind of training are you doing - mainly cardio, weights and at what level or intensity ?

On a general note, first thing that strikes me though is that there doesn't seem to be a lot of protein, but you have plenty of carbs. I don't think you need shakes in you're diet, but you could try eating more eggs - you could loose the yolkes if you're trying to loose weight, especially post workout meal. You could also snack on Nuts (brazil, walnut, almonds, pistachio - all good), but again, not lots if you are tyring to loose weight. Brocalli and spinach have decent protein - maybe eat more of these. Beans are good too.
Maybe you could have cottage cheese with your baked potato - could source of protein, and low fat.
Another thing - try not to have potatoes every day - substitute rice maybe a couple of times a week.

Overall, without knowing you're goals etc, you seem to eat more healthy than most. I mean, I don't see you're eating habits causing you any problems - but, without knowing how active you are, you might need a lot more.

G86

Hi,

Trying to lose weight..thats the problem, I cant!!

I had a stricter diet than that for the last year and did weight training/cardio 5days a week up until christmas. Then I got fed up of gettin no results and took a break. So now I'm back at the gym 6days a week, 3days cardio 3days weights. Doing full body workouts now as opposed to focusing on muscle groups which I used to do.

I don't eat milk cheese or eggs, hence the need for protein shakes in the past, though I just stopped d about takng them because I got so demotivated of having no results. Im 5 9' and 72kg so want to get down to 64kg which is the weight I got down to 4years ago through exercise. Just can't seem to do it this time

I do fairly heavy weights and I do really push myself and love the gym but I need to make some progress or I'm gona go mad!

Its sickening cause I know I eat healthily compared to most people..but its just not working for me!:mad:

Money Shot

G86 wrote:

7.30am - weetabix (2) with rice milk
10.30 am mc cambridge bread(2)&honey
1pm - Baked potato with beansor cambridge bread if I didnt eat it at break
7pm- boiled potato with veg(love my veg) or wholemeal pasta with ragu sauce

It's tough not seeing any results - especially as you're obviously working so hard. I wouldn't get too disheartened though, it might be a case that you are actually replacing fat with lean muscle, so while you're not loosing weight, you are still getting good healthy gains.
I think maybe you're metabolism needs a bit of a boost - try closing the gaps between meals so you're body isn't storing in wait for the next meal.
Can you push you're breakfast out to around 9 ish - maybe eat it in work ? Try reducing the weetabix to 1.5 as you won't have to wait so long for you're next feed. At half ten, have an apple and bottle of water instead of the bread and honey.
At lunch time, is it feasible to have soup instead occasionally - if so, make it yourself and bring it in ? If not try beans on you're Cambridge bread rather than baked potato.
You are going to need something to eat around 4 o'clock to tide you over - I'd suggest some unsalted nuts and a bottle of water. I would eat something at this time though - even if it's that other slice of Bread with honey.
Dinner seems fine - Potato and veg. I'd ditch the ragu sauce though and replace with a tin of tomatoes- you can add you're own spices.
You could have you're protein shake then about nine and leave it at that.
You've cut out a baked potato and half a weetabix from you're daily diet and also eating in a better way to increase you're metabolism.

For your cardio sessions - I would try decreasing the intensity and increasing the lenght of duration. For you're weights sessions, I would stick with the all over body routine but speed it up so it's more like a circuit session.

I hope this helps - I'm no expert, but have been training for various reasons for nearly twenty years, and just passing on what has worked for me in the past.

rediguana

As a vegetarian (or are you vegan?), your choice is quite restricted. I just glanced at your post but it seems to be big on bread / potatoes, which probably have a large part to play in any weight problems.

Start reading up on beans. There is a wide range of beans available. They're filling, healthy and protein-rich. Eat more soya products too. The Alpro range of milks / yougurts are really tasty (though watch the ones with added sugar). Raw nuts / seeds are another friend. Nobody ever got fat from eating nuts (unless they're those delectable Belgian chocolate coated ones from M&S).

Eating healthily for you will involve planning and creativity. The results will be a more varied diet, more physical vim and vigour, and some weight loss. If you need a starting point for recipes etc, invest in one of the "Food Doctor" books. My girlfriend has a couple and they look pretty slick.

Best of luck.

G86

Thanks so much for all your help

I don't eat that much bread anymore, in fact I'd cut it out for 6mths previous to this. Although carbs are probably my main prob id say.

You see I was training with a pt who was a body builder for nearly a year, and I toned up but didnt lose weight, he had me on a pretty strict diet, similar to body builders themselves would be on. I would have stuck to that diet if it worked but to be honest I didn't lose any weight barr about 5pounds.

He was really good and looked up foods for me on the net etc, but was just to focused on the bodybuilding, so I stoipped seeing him.

The problem is that this new guy isnt really helping me diet wise and the program he has given me is easier than what I used to do, lighter wiehgts etc. I don't feel that 'shaky' feeling that I used to after exercising..yknow so you know you've really done the work?!

I love working out and I like to push myself, the current routine is boring me to be honest. So I don't know if I should keep paying him to show m things I already know.

I need a good pt who won't cost the bomb (my limits bou 50eur per session) and will work with me specifically and motivate me by taking measurments,etc,so I know if I'm making progress. The reponse I've laways getting is go by what you see in the mirror, which is grand but I still see the same old me! I'm very capable of sticking to anything thats given to me, I just don't know where to go from here


Confused!!!

G86

sorry for all the spelling mistakes!

Hanley

G86 wrote:

Thanks so much for all your help



You see I was training with a pt who was a body builder for nearly a year, and I toned up but didnt lose weight, he had me on a pretty strict diet, similar to body builders themselves would be on. I would have stuck to that diet if it worked but to be honest I didn't lose any weight barr about 5pounds.

By toned up, I'm guessing you got leaner? And your muscles were more visable?

If that's the case man then don't worry about what the scales say!

What's stopping you from training yourself? A PT can only ever take you so far... And think of all the money you'll save yourself!

G86

yep thats what I mean but it was just my arms. I've pins for friggin legs and no matter what I do I can't seems to build them up, and I didn't lose any weight off my tummy..or lower back..which are the main stubborn areas for me

I guess I felt like doing it myself was getting me no where. If I post up the program I've been given now would any of you mind fine tuning it for me? Maybe I could start a log aswell..

Theres a gym in my new apt block, basic enough but has what I need, and just 20 euro a month, so thats how im managin the pt at the mo, I used to be totally skint paying gyms fees on top of it.:mad:

tribulus

Get squatting if you want some legs, don't neglect the hamstrings either though.

Squats and romanian deadlifts have been the two best mass builders for my legs.

Post up the routine and we'll do our best.

Hanley

Agree with Trib!

G86

Current program

Dumbell Squats - 5kg
Incline dumbbell bench press 3kg
walking lunges 5kg

kneeling lat pulldown 15kg

straight leg deadlift 20kg

shoulder press 3kg

single arm row 5kg

lying triceps extension 5kg

bicep curls 5kg

Abdominal crunches

back extensions

plank 3times 30 secs



Its so differnt to my old program which was:

incline flies 7KG


dumbell press 7KG


machine press (CANT MIND WEIGHT)

cable cross over



(tri set )lateral raises 6KG

front raises 6KG

bent over raises 6KG


tricep pushdown (CANT MIND WEIGHT)

bench dipps

abbs all lower abbs
Aerobics - 40 min

DAY2-
leg extension 90 KG

(tri set )

swissball squat WITH 6KG WEIGHTS

walking leg lunges WITH 7KG

bench hip raises



super set )

machine rows 60KG

reverse grip machine rows 70KG



Dumbbell Curls 8KG

precher curls 6KG


abbs
Aerobics - 30 min

felt like more of a workout tbh,all input really appreciated!!!

tribulus

I don't think either of them look great tbh.

Is the current the program the same thing x times a week?

A whole body program would probably suit you well I reckon.

Keep things simple.

Squat variation
Row/chin variation
Press variation (loads of these around, OH, DB, BB, inclin etc.)
Hamstring work (RDL's, GM's, leg curls the odd time)
Bicep exercise
Tricep exercise
Maybe some abwork

Deadlift variation
Row/chin variation (different from last time)
Press variation (different from last time)
Hamstring work
Bicep exercise
tricep exercise
Maybe some calf work

A fairly standard tbt.
You get to hit everything a couple of times a week and you can vary the intensity so some muscle groups have it easier in on seesion while you hammer the others.

Just perfrom mainly compound exercises and don't go overboard with curls and similiar exercises.

G86

Yep the current one is the same 3days a week and then cardio the other 3days.

your version kinda confusing me though..what do you mean by press variation or row/chin variation?

tribulus

I mean anytype of press:

Bench Press
Dumbell press
Overhead Press
And you can vary it from incline bench to flat bench to overhead DB press etc.

Like wise with row or chin variations:

Barbell Row
Dumbell row
Chins with palms facing in
Chins palms facing out
Chins with wide grip
Chins with narrow grip
Cable row

You get me?
Just pick one of the numerous variations and change it up when you feel like.

Similiarly you could use front squat, back squat, high bar back squat, low bar back squat, meduium stance, wide stance.

Every little change can provide a new stimulus to keep your muscles guessing.

G86

I think im gettin what your sayin..except for the 'chins'..not sure what you mean. I've only done one type of squat so guess I'll just stick with that.
Thanks for this

tribulus

Sorry I use "chins" as a generic term for pull-ups:

Hanging from a bar, your legs can't touch the ground
Pull your self up to the bar.

Normal back squats are fine, you don't have to change the exercise every week but just know that there's plenty of variety to choose from

You'd be surprised how much all the compound exercises will take out of you.
This is by no means the be all and end all of ways for you to progress but i'd consider it a step up from your current tbt.

Anyway give it a try for a few months and let us know how you get on.

G86

ohh...havent done those....

I'll give it a shot sure, Im sure the dude in the gym here will be able to give me a hand if Im not sure, takes me a while to get used to new routines:rolleyes:
thanks a mil for the advice, really appreciate it.

G86

the thing is im pretty clueless:rolleyes: ,when u say bicep exercise, or abbrevs i don't know which they are. I think thats why I thought id need a trainer, I need to be shown. I never know what muscles im working!

BossArky

G86 wrote:

Trying to lose weight..thats the problem, I cant!!

Im 5 9' and 72kg so want to get down to 64kg which is the weight I got down to 4years ago through exercise. Just can't seem to do it this time

At that weight and height I don't think you need to loose weight.

I'm 25, 5 foot 7 and 74kg, not overly stocky or fat.... so currently you are 2 inches taller than me and 2 kg lighter. I would consider myself about the correct weight as I'm slightly more muscley than normal.

Are you skinny all over with a bit of a belly or fat bottom? I'm trying to get a picture in my head.

Also, what age are you? I'm presuming you are male?

Your weight routine seems too light - but that is why I ask your age / sex.

G86

Im a typical apple shape I guess, not just a pot belly though it seems to me a bit more than that! I dont carry any weight at all on my legs/hips/bum. All on my torso

My last weights routine did push me but your right this one does feel too easy. Im a 21year old female.

G86

you presumed im male?

because of my weight/height? way to go make a girl feel good....:(

BossArky

G86 wrote:

you presumed im male?

because of my weight/height? way to go make a girl feel good....:(

Random guesstimation on my behalf that you were male since this board is slightly male dominated. Apologies. Feel better?

I reckon you should save your money and get a routine from one of the seasoned folk on this board. No better incentive to make you work hard and burn calories knowing that you are saving 50 euro per session. Good luck.

tribulus

You're welcome.

It's a rule of the internet that everyone is assumed to be male until proven otherwise!

If you go to www.exrx.net you can just click on the various muscle groups and you'll get a list of exercises to do.

G86

thanks just checked out that site..whereabout on it are the exercises though?

G86

Ok so ths is what ive come up with based on what you've told me and what little knowledge i have:

Dumbell Squats
Row/chin varitation(still unsure of this)
dumbbell press
leg extension/lunges
bicep curls
tricep pushdown/incline flies?(not sure what they target)
Ab Work

Too basic?