help needed!!

RandomRetard

following on from this thread

http://www.boards.ie/vbulletin/showthread.php?p=63115326#post63115326

i would be very very glad if someone could help me out with exactly what i should be eating while doing this and when i should be eating it.

EileenG

If you are going from walking only to working out, you are unlikely to get much benefit from 7-10 straight days of training. You'll just knacker yourself.

I'd suggest alternating a weight day with a cardio day, and maybe every fifth day could be a rest day.

Concentrate on squats, bench press, deadlift, pull-ups, dips, military press, bentover barbell rows, pullovers, stiff leg deadlifts, lunges, hyper-extensions, woodchopper. They are all though, but they'll really make a difference to you. The bad news is that the staff at Crunch probably haven't heard of most of them, and they probably don't have the equipment for them either. Last time I was in crunch, they had no squat rack or bench press.

On cardio days, go hard. Forget any stuff about the fat burning zone. Expect to pant and sweat and work hard. You may find it easier to try different cardio machines, so perhaps 10 minutes on the treadmill, 10 on the rower, 10 on the bike, 10 on the stair climber, 10 on the elliptical. If you have energy left, try skipping.

Food: You need a quality protein, a healthy fat and a green veg in every main meal. Base your diet on whole eggs, oily fish, fresh meat, chicken, lots and lots of green veg, olive oil, dairy, nuts, seeds, and fill the gaps with fruit and whole grains.

As much as possible, eat your high carb meals before and after workouts, and try to eat lower carb for other meals.

Obviously, no sugar, cake, biscuits, chips, pizza or other junk.

RandomRetard

thanks alot for the awnser. that looks great

could you emphasis more on the food. exactly what meal should i eat. day routine will be

at what stage should i do the swimmimg

wake 10am
food?
gym 11am
break 1pm
food?
gym 4pm
finish 7pm
food?
bed 10pm

EileenG

That's way over the top. You can't possible do that for more than about two days.

corkcomp

EileenG wrote: »

That's way over the top. You can't possible do that for more than about two days.

agreed! and its also over thinking things IMO .. you dont need to make things too complicated, eat three meals a day as a start and if it works for you to split into 4 or five meals thats cool as long as within calorie range ..

RandomRetard

EileenG wrote: »

That's way over the top. You can't possible do that for more than about two days.

We'll find out!:D

Going to start tomorrow.

Khannie

EileenG wrote: »

That's way over the top. You can't possible do that for more than about two days.

You'd be surprised. I've trained 6-7 hours a day in Thailand (3 hours in the morning and 3-4 in the afternoon). Once you sleep a lot and eat properly for recovery you can put the body through a lot. Sounds like the OP wont be eating enough though so I'd expect it to all go horribly wrong after about 3 or 4 days at a guess.

EileenG

Khannie wrote: »

You'd be surprised. I've trained 6-7 hours a day in Thailand (3 hours in the morning and 3-4 in the afternoon). Once you sleep a lot and eat properly for recovery you can put the body through a lot. Sounds like the OP wont be eating enough though so I'd expect it to all go horribly wrong after about 3 or 4 days at a guess.

I suspect you are starting from a different point.

corkcomp

EileenG wrote: »

I suspect you are starting from a different point.

yeah very possibly I reckon ... like if I started doing 6 or 7 hrs a day I would be wrecked but I would get by because id have a fair idea of rest and nutrition required to support that but back when I started out in the gym I wouldnt have lasted more than 2 days ... id say to the op, start small and work your way up ..

Khannie

EileenG wrote: »

I suspect you are starting from a different point.

Yeah, probably alright. I was eating and sleeping a LOT too. Probably 3500-4000 calories a day and 9-10 hours sleep.

RandomRetard

first day today was cool. weetabix in morning then cardio workout in morning then ate a whole fresh cooked chicken for lunch. weights in mid-afternoon followed by a cool down swim and sauna

then just had 2 bowls of soup for a snack around 8pm

drank about 2.5 litres of water throughout the day and had a glass of orange juice with my cereal

going to just try this for next few days doing and eating the exact same stuff. In total i spent about 5 hours in gym. 4 hours of that was training with the other hour swimming and sauna.

felt really good and fresh afterwards which was nice

El_Dangeroso

Wait until tomorrow morning...:pac:

RandomRetard

jesus my legs hurt and im starting to get sick of eating chicken

fml

taking the weekend off and will continue next week

copperss needs mee!:D

EileenG

Go for a long walk. Not to the gym. Put some decent music on your phone/ipod so you have something to give you a beat. The walk is exercise, and the nice non-violent movement will loosen you up and make you feel better.

If you feel really good afterwards, go dancing.

RandomRetard

fck excersise and all that crap

does u no f ing good at all

im in total bits

corkcomp

RandomRetard wrote: »

fck excersise and all that crap

does u no f ing good at all

im in total bits

well people did try to warn you!! everything in moderation, be it exercise or diet ...

metamorphosis

For crying out load - what the hell did you expect OP?

BPD

you can't seriously expect to start doing what you did from a standing start??
No carbs to give you energy, very little food, a ridiculous amount of training!

Start slowly and build it up. Start by making small changes in what you eat and exercising gently. You gradually do more and before you know you will be flying.