training program

teednab-el

ok guys can someone help me out here, I recently started going to the gym as I wanted to get fit and loose weight. At the gym I mainly run on the treadmill (10.5km - 11.0km speed) I aim to burn 300 kalories and then I go on the bike and burn another 300kalories. That goes rather smoothy. I do weights such as chest press and shoulder press but I am aiming to be more slim than putting on muscle. I am 24 years old I am 6"1 in height and weigh 85kgs before I started gyming. I now weigh 88kgs and I have been watching my diet closely. I have cut out all fat foods. Why am I putting on weight?

bubblyone

teednab-el wrote: »

ok guys can someone help me out here, I recently started going to the gym as I wanted to get fit and loose weight. At the gym I mainly run on the treadmill (10.5km - 11.0km speed) I aim to burn 300 kalories and then I go on the bike and burn another 300kalories. That goes rather smoothy. I do weights such as chest press and shoulder press but I am aiming to be more slim than putting on muscle. I am 24 years old I am 6"1 in height and weigh 85kgs before I started gyming. I now weigh 88kgs and I have been watching my diet closely. I have cut out all fat foods. Why am I putting on weight?

I think you'd have to post your diet. If you want to lose fat, you need a caloric deficit....you need to eat less than you burn. It's entirely possible to eat too many calories of even the healthiest food (although less likely since it's not as calorie dense).

The other option is that you've gained muscle...but this would also be difficult if you were actually in a caloric deficit. Have your measurements changed? Do your clothes feel different? Any access to body fat measurement-e.g. a good trainer with calipers?

teednab-el

bubblyone wrote: »

I think you'd have to post your diet. If you want to lose fat, you need a caloric deficit....you need to eat less than you burn. It's entirely possible to eat too many calories of even the healthiest food (although less likely since it's not as calorie dense).

The other option is that you've gained muscle...but this would also be difficult if you were actually in a caloric deficit. Have your measurements changed? Do your clothes feel different? Any access to body fat measurement-e.g. a good trainer with calipers?

Heres my diet its similar each day:

6.50am

1 bowl of Corn Flakes, 2 slices of toast, 1 cup of tea.

9.30am

2 slices of brown (wholemeal) bread, 1 yougart., 1 cup of tea.

1.00pm

Chicken curry and rice. or salad and (1 x tea)

5.00pm

drink 2l water while gyming

9.00pm

tea and 2 slices of toast. Fruit Apple Bannana Grapes Orange (varies)



What would you change from that diet?

Advice would be greatly appreciated.

I would like to be approx. 80kg. I was once that weight.

Mellor

First of all, read the stickies regarding diet and nutrition.
Fat isn't bad by the way. As long as it is good fats.
You diet is pretty bad.

teednab-el wrote: »

Heres my diet its similar each day:

6.50am

1 bowl of Corn Flakes, 2 slices of toast, 1 cup of tea.
Cornflakes are overly processed, and full of sugar. I imagine there is a big serve of milk here too. Toast is simple two slices of bread. Full of simple carbs, not good.

9.30am

2 slices of brown (wholemeal) bread, 1 yougart., 1 cup of tea.
More bread, although whole meal is better. (But as much better as people think, its can often be full of sugars. Yogurts vary a lot. A tub (170g) can be between 60 and 200 cals.
1.00pm

Chicken curry and rice. or salad and (1 x tea)
Chicken curry varys too, but in general, curry is high in fat. Rice is again a bad carb, better off to go for a spicy stir fry and veg.

5.00pm

drink 2l water while gyming

9.00pm

tea and 2 slices of toast. Fruit Apple Bannana Grapes Orange (varies)
I hink you know what is wrong here



What would you change from that diet?
Everything
.

Serious. The bulk of you intake is bread. And your diet is by and large carb based. You get little or no protein.

Change it up, eat less carbs more protein.

Breakfast
Oats, eggs etc

Lunch, tuna, chicken salad,

Dinner, lean meat veg,

Snacks,
Fruit, nuts (watch portion size)

Start to weigh your portions, and use an online calc to see how many cals you are eating.

TommyKnocker

+1 to what Mellor said

Also are you serious that you eat nothing between 1:00 pm and 09:00 PM :eek:

An 8 hour gap without food, with a workout in the middle of that and even then, you post workout meal is 2 Slices of toast and a piece of fruit :eek::eek::eek:

You really should read through the stickies both here on the fitness forum and also on the Diet and Nutririon forum, as there is soem excellent advice available there.


M

bubblyone

The lads have pretty much nailed it! I don't think I'd even feel well on that diet. Plus,you could sooo easily blow your calories with it. If you put butter and jam on your toast you start piling on the calories...and you gain very little nutritionally. Something like chicken curry could be ridiculously high in calories and fat depending on how it's cooked. Portion size is a big issue with it too-most of us will tend to have way too much rice for example. I like to think of value in my calories when I'm cutting down. If I don't have that many to 'spend',they should come from food that will help me feel better and be healthier!

T Corolla

teednab-el wrote: »

ok guys can someone help me out here, I recently started going to the gym as I wanted to get fit and loose weight. At the gym I mainly run on the treadmill (10.5km - 11.0km speed) I aim to burn 300 kalories and then I go on the bike and burn another 300kalories. That goes rather smoothy. I do weights such as chest press and shoulder press but I am aiming to be more slim than putting on muscle. I am 24 years old I am 6"1 in height and weigh 85kgs before I started gyming. I now weigh 88kgs and I have been watching my diet closely. I have cut out all fat foods. Why am I putting on weight?

In short you probably are of athletic build and have muscle defination. You are gaining muscle not fat and are becoming stronger. I am 32 yrs old 5 10 and I have being trying to keep my weight to about 75kg but I am at 85kg but I have lost body fat and have gained muscle as a result. I feel alot better and look better.One thing I did was to mesure the circumference of my thighs,calves,biceps,chest and all the major muscles You should mesure the circumference of your thighs,calves,biceps,chest now and in a years time if you have kept up your training they will have grown due to stimulation from excerise. One good things from this you will look better and the female attention will be noticable.

teednab-el

Thats good guys, At least now I can get a proper diet together and concentrate on what I should really be eating.

In the morning I normally use light milk on my cornflakes and lightly butter toast. I am usually in a rush for work so that explains the poor diet in the morning. I will try to switch on to porriage from tomorrow on. The food I eat at lunch is the healthest from what my workplace canteen offers. Other choice is fast food which is out. . I was thinking of making up my own salad for lunch, so I will try and work on that and try to use a guide on portions etc.

I will read the stickies and will get back to you.

Cheers