Toning help

NoQuarter

Evening all,

So im off on an extended holiday in 8 weeks time and i want to be gorgeous on the beach

Not a member of a gym and i dont have unlimited time so i need to make do with what i can!

So my new typical daily diet as of last week:

10/11 : ham & cheese on wholewheat yeast free brown bread (cottage cheese - no butter) OR Readybrek with slimline milk and honey.

2/3: ham & cheese on wholewheat or on rivta crackers or apple or banana.

5/6: Dinner: today was boiled baby potatoes with a salad and cod

and then i would tend to have some snacks maybe twice after this, wholewheat bread or porridge with honey or maybe eggs on wholewheat. Im a very picky eater hence the lack of variety! But i am open to trying suggestions. EXCEPT VEG!! *shudders*


As regards working out, i have a bench in my room with dumbells and i will be doing my arms, chest and shoulders for the next 2 months. probably work out every 3rd day on any particular bodypart. (no need to do my legs as they are bigger than the rest already). Maybe 3 different workouts for each bodypart?


Im about 80kg's and about 174 cm i think! Probably around 16%bf (just a guess really).

The goal is to strip the fat around the stomach (im aware spot reduction is not possible but really its the only place i have any fat) but with a clean diet (is mine??) i lost a lot of weight the last time i tried and tend to look skinnier so really i need to lose the fat while at very least retaining the size of my arms and shoulders.

Is this possible? Its kind of a bulk and cut at the same time as i dont have time to do one then the other!

Im not a complete novice but any advice appreciated!

PS: Id rather not wreck my head doing calorie maths!

EileenG

Fat concentrating round your stomach is a classic sign that your diet is too heavy on carbs. In fact, it strikes me as very light on both protein and fat, and VEGETABLES!

Try a couple of eggs for breakfast, maybe one slice of bread/Ryvita if you must but no more. Readybrek is baby food.

For lunch, add in more protein (tinned tuna or salmon is handy), leave out the bread and put in some salad. You can do it.

Dinner is probably okay, as long as the potatoes didn't take over the plate.

Do not snack on bread. Eggs are a good snack, not only because they've got good protein and fats, but because they are binge proof. No-one keeps eating eggs once they are no longer hungry. Cottage cheese or raw nuts are good too.

You don't need to do maths. Eat fresh whole food, eat when you are hungry, stop eating when you are not hungry, don't eat until you are hungry again. Simple as that.

Yes, you need to work legs. Squats and deadlifts will burn loads of calories, and will trigger increases in testosterone which will improve your whole body.

Squats, bench, deadlift, pull-ups, dips, military press, stiffleg deadlifts, lunge, bent over rows, plank, hyper-extension, wood chopper are all possible at home and will produce the best results.

corkcomp

king-stew wrote: »

Evening all,

So im off on an extended holiday in 8 weeks time and i want to be gorgeous on the beach

Not a member of a gym and i dont have unlimited time so i need to make do with what i can!

So my new typical daily diet as of last week:

10/11 : ham & cheese on wholewheat yeast free brown bread (cottage cheese - no butter) OR Readybrek with slimline milk and honey.

2/3: ham & cheese on wholewheat or on rivta crackers or apple or banana.

5/6: Dinner: today was boiled baby potatoes with a salad and cod

and then i would tend to have some snacks maybe twice after this, wholewheat bread or porridge with honey or maybe eggs on wholewheat. Im a very picky eater hence the lack of variety! But i am open to trying suggestions. EXCEPT VEG!! *shudders*


As regards working out, i have a bench in my room with dumbells and i will be doing my arms, chest and shoulders for the next 2 months. probably work out every 3rd day on any particular bodypart. (no need to do my legs as they are bigger than the rest already). Maybe 3 different workouts for each bodypart?


Im about 80kg's and about 174 cm i think! Probably around 16%bf (just a guess really).

The goal is to strip the fat around the stomach (im aware spot reduction is not possible but really its the only place i have any fat) but with a clean diet (is mine??) i lost a lot of weight the last time i tried and tend to look skinnier so really i need to lose the fat while at very least retaining the size of my arms and shoulders.

Is this possible? Its kind of a bulk and cut at the same time as i dont have time to do one then the other!

Im not a complete novice but any advice appreciated!

PS: Id rather not wreck my head doing calorie maths!

doing your arms, chest and shoulders? your skipping over that as if its trivial or something:p no matter what workout your doing, push yourself.. any cardio? im not really a low carb fan but based on the 8 week timeframe and lack of very intense exercise you might want to look at reducing bread + potatoes ...

edit: what EileenG said (aside from dissing ready brek which is class)

EileenG

corkcomp wrote: »

edit: what EileenG said (aside from dissing ready brek which is class)

You can eat it without gagging? Fair dues to you.

corkcomp

EileenG wrote: »

You can eat it without gagging? Fair dues to you.

I might have some now... I know where your coming from but in fairness there are worse things than readybrek and id much prefer to see kids (or anyone) eating it over coca pops et al

NoQuarter

Thanks for the advice eileen (but the readybrek stays - all it needs is some honey and its quality). I will try cut down on the bread and switch it out with fruit and eggs etc!

Corkcomp i know all too well that those body part workouts are anything but trivial!

Im in decent shape already, the tummy fat is not a lot at all, can usually always see the top 2 abs and thats eating what i like when i like which i always do, so with my diet changed to this i know i will shed the fat (as i have done before on a similar diet - basically cut out sugar!)

Just looking for extra tips, such as the dry nuts tip which i had forgot about!

Keep coming with the advice!

Edit: corkcomp, no cardio really - dont have time and if i did much cardio i would waste away on that diet! I could do with putting on weight in the upper areas if anything, but still want to rip up a few %

How about supplements?

EileenG

Whey after lifting, creatine optional.

Fish oil, a good multi, some extra vit D (which is looking like the wonder vitamin) because it's raining and we live in Ireland, and perhaps a cal/mag.

Green tea is good, but you can drink it, you don't need to take a supplement.