1 more looking for advice

Chunkylover

Hey there, think its the 1st time posting in this section

Im a 29yo male, 5ft6 and 11 1/2 stone (feeling like im filling out a profile on a dating site) got a body fat of 23% (herself got a weightwatchers scales yesterday so it made me cop on to myself)

2 years ago I was going to the gym every day or 2, bodyfat was at 14, weighed around 10 1/2 and didnt have much off the belly, in the mean time Ive got relaxed in my ways, used the new baby as an excuse not to go to the gym and ended up the way I am now

My diet consists off (Ill use yesterday as an example)
Breakfast: Bran flakes (this will be changed for a porridge oats and fruit smoothy)
Around 11am: 2 weetabix
Lunch around 1: chicken fillet on the george foreman with cajun powder and 1/2 a pack of noodles
Dinner: chicken stirfry
Around 9: weetabix

Day to day, this wont really change apart from my main dinner
Im back at the gym for the past 2 weeks, just doing cardio but am gonna give Hiit ago

Im looking at dropping the fat and pushing up the muscle a bit, not to much cause I got a fairly small frame

So any pointers will be welcome

Cheers

Khannie

First off, welcome to fitness. Even posting is a good start.

Chunkylover wrote: »

Im a 29yo male, 5ft6 and 11 1/2 stone (feeling like im filling out a profile on a dating site) got a body fat of 23% (herself got a weightwatchers scales yesterday so it made me cop on to myself)

Those scales wont give you an accurate reading, but at a guess it's probably not far off (I'm not much taller than you and I used to weigh a bit more than you, so I'm guessing you're around where I was a few years ago ).

Chunkylover wrote: »

My diet consists off (Ill use yesterday as an example)
Breakfast: Bran flakes (this will be changed for a porridge oats and fruit smoothy)
Around 11am: 2 weetabix
Lunch around 1: chicken fillet on the george foreman with cajun powder and 1/2 a pack of noodles
Dinner: chicken stirfry
Around 9: weetabix

Your diet's where you're going wrong, though that's probably obvious enough if you're putting on weight. Lots of carbs in there, little fruit / veg (currently) and no sign of healthy fats. Now it's not the worst either, don't get me wrong. I've seen worse by a stretch.

Are you drinking any soft drinks or anything like that too? Any liquids containing calories besides the milk in the cereals? Yesterdays diet doesn't look like it contains all that many calories in it.

Chunkylover

cheers for that, no soft drinks, diluted orange and water is what I drink through out the day, was in tesco today and loaded up on fruit and veg so its my 1st step on the path

Any hints on what I should be eating, not the biggest fan of fish so tuna isnt an option

Dovers

Chunkylover wrote: »

cheers for that, no soft drinks, diluted orange and water is what I drink through out the day, was in tesco today and loaded up on fruit and veg so its my 1st step on the path

Any hints on what I should be eating, not the biggest fan of fish so tuna isnt an option

See the stickies on this site for nutrition advice. It has all you need to know about diet. I'd swap the diluted orange drink (usually full of sugar) for just plain water and lots thereof. Aim for two litres a day and more on training days. It's easy once you spread it through the day. If you don't like tuna there is an abundance of other fish to choose from- cod, salmon, whiting.....once again refer to stickies

TysonFaulkner

Instead of doing cardio (if by cardio you mean jogging for long periods of time), try doing something with more intensity. Find a hill and do hill sprints, or just use an open field and do some wind sprints. Try resting for as little time possible and work up to 10-20 min of sprints. And ease into it so you don't hurt yourself.

Doing a more intense cardio session will raise your metabolism (burning more calories) for a longer period of time and tax your heart more, making it stronger. Plus you'll get done faster!

Chunkylover

nice one, swapped the pint of orange for water this morning and a fruit (banana, 2 kiwis and 2 apples) smoothie with porridge oats instead of branflakes, weetabix for 11am break and turkey breast for lunch, not sure what herself is making for dinner but Ill have another smoothie at around 9pm
Ive cut out chips, itll be a struggle but Ill survive and changed to brown pasta and rice
Im also taking protein shakes on worrkout days

I gave HIIT a go yesterday in the gym but dont think I pushed myself (was afraid off falling off the treadmill) but think I worked myself a bit better on the bike, , was running at 16kph for 45sec and then a 1.30 slow walk, did that for about 12mins plus my warm up and cool down, on the bike I tried to keep it over 120rpm on level 3 or 4 for 45sec and then a nice pace for 1.30 to 2mins


Not sure if this question belongs here but can anyone recommend a supermarket that sells frozen bags of mixed fruit, took me ages making the smoothie this morning and will work out as a small fortune if I go thru so much fruit in a week

Dovers

Chunkylover wrote: »

nice one, swapped the pint of orange for water this morning and a fruit (banana, 2 kiwis and 2 apples) smoothie with porridge oats instead of branflakes, weetabix for 11am break and turkey breast for lunch, not sure what herself is making for dinner but Ill have another smoothie at around 9pm
Ive cut out chips, itll be a struggle but Ill survive and changed to brown pasta and rice
Im also taking protein shakes on worrkout days

I gave HIIT a go yesterday in the gym but dont think I pushed myself (was afraid off falling off the treadmill) but think I worked myself a bit better on the bike, , was running at 16kph for 45sec and then a 1.30 slow walk, did that for about 12mins plus my warm up and cool down, on the bike I tried to keep it over 120rpm on level 3 or 4 for 45sec and then a nice pace for 1.30 to 2mins


Not sure if this question belongs here but can anyone recommend a supermarket that sells frozen bags of mixed fruit, took me ages making the smoothie this morning and will work out as a small fortune if I go thru so much fruit in a week

Again I feel obliged to refer you to the stickies. It's about getting a balance in your diet, sounds like your loading up on fruit, not really a bad thing from where you are coming from but but don't go overboard. Aim for getting lots of green veg in and upping your protein. I wouldnt bother with the shakes unless you are weight training you should be able to get sufficient protein from dietary sources (turkey, chicken, cottage cheese..)

keen

Chunkylover wrote: »

Not sure if this question belongs here but can anyone recommend a supermarket that sells frozen bags of mixed fruit, took me ages making the smoothie this morning and will work out as a small fortune if I go thru so much fruit in a week

Aldi do mix bags of different kinds of frozen fruits for €2.

I bought some raspberries,strawberries etc. 800g bags.