Please advise on my diet and training!!

Comic Book Guy

Hi All, Some advice please on my training and diet.

I'm 30 years old, 5' 10" and according to my scales i weigh in at 78 kg 19% Body fat, 41% muscle.

My training goals at the moment are generally to drop my body fat % to somewhere in the region of 9-12% for a more toned look while also increasing overall body strength and size.
I realise i'm asking for a lot but i'm a driven guy so any useful advice people can recommend will be taken on board to get me there.

My current training regime and diet is generally as follows:

8 am: Breakfast- 4 weetabix with scoop of fruit n fibe or museli for taste with full fat milk. Small glass of orange juice. (should i be looking to substitute this for porridge? I'm usually very hungry first thing)

11am: Cup of coffee followed by piece of fruit such as a mandarine or kiwi.

1pm: I usually take the lazy option and head down town for dinner consisting of the meat, 2 veg and mash (meat alternates between roast beef, different types of fish or the chicken dish of day).

2pm: An apple

4pm: Cup of Coffee

5.30pm: Banana

5.30-6.40 pm: Weights training (alternate between 2 different regimes but i now know that i have to introduce a lot more different exercises to shock my body etc.)

6.45 pm : Scoop and a half of Cyclone protein shake.

7.15 pm: I alternate between scrambled eggs on toast, beans on toast, smoked salmon sandwich, ham and cheese sandwich. In all cases brown bread is used. Also have an activia yoghurt.

9pm: Cup of coffee with a Granola bar.


On the cardio side of things i play 5 a side twice a week and try and get out for some road running twice a week ( currently running 6 miles at about 7 min 20 sec pace, adding to distance each time, thinking of trying dublin city marathon)

I do weights 4-5 times a week doing exercises such as deadlifts, bench press, hammer curls, chin ups, pullovers, lateral raises, bent over rows, shoulder press, upright row, tricep extensions.


I have been following this training regime and diet the past 3 months or more with no real material changes in weight or body composition.

Should i look at introducing a bit more cardio to try and reduce body fat? I would imagine people will have suggestions on my diet particularly the 1 pm slot!! What should i look to be eating as an alternative?

As i said at the start I'm a very driven guy so any constructive criticism will be gratefully received.

Thanks in advance lads, look forward to hearing from ye!

We Were Promised Jetpacks

Comic Book Guy wrote: »

Hi All, Some advice please on my training and diet.

I'm 30 years old, 5' 10" and according to my scales i weigh in at 78 kg 19% Body fat, 41% muscle.

My training goals at the moment are generally to drop my body fat % to somewhere in the region of 9-12% for a more toned look while also increasing overall body strength and size.
I realise i'm asking for a lot but i'm a driven guy so any useful advice people can recommend will be taken on board to get me there.

My current training regime and diet is generally as follows:

8 am: Breakfast- 4 weetabix with scoop of fruit n fibe or museli for taste with full fat milk. Small glass of orange juice. (should i be looking to substitute this for porridge? I'm usually very hungry first thing)

11am: Cup of coffee followed by piece of fruit such as a mandarine or kiwi.

1pm: I usually take the lazy option and head down town for dinner consisting of the meat, 2 veg and mash (meat alternates between roast beef, different types of fish or the chicken dish of day).

2pm: An apple

4pm: Cup of Coffee

5.30pm: Banana

5.30-6.40 pm: Weights training (alternate between 2 different regimes but i now know that i have to introduce a lot more different exercises to shock my body etc.)

6.45 pm : Scoop and a half of Cyclone protein shake.

7.15 pm: I alternate between scrambled eggs on toast, beans on toast, smoked salmon sandwich, ham and cheese sandwich. In all cases brown bread is used. Also have an activia yoghurt.

9pm: Cup of coffee with a Granola bar.


On the cardio side of things i play 5 a side twice a week and try and get out for some road running twice a week ( currently running 6 miles at about 7 min 20 sec pace, adding to distance each time, thinking of trying dublin city marathon)

I do weights 4-5 times a week doing exercises such as deadlifts, bench press, hammer curls, chin ups, pullovers, lateral raises, bent over rows, shoulder press, upright row, tricep extensions.


I have been following this training regime and diet the past 3 months or more with no real material changes in weight or body composition.

Should i look at introducing a bit more cardio to try and reduce body fat? I would imagine people will have suggestions on my diet particularly the 1 pm slot!! What should i look to be eating as an alternative?

As i said at the start I'm a very driven guy so any constructive criticism will be gratefully received.

Thanks in advance lads, look forward to hearing from ye!

One of the following things is happening:

-You are eating too much, and not burning enough during workouts.

-You aren't eating too much, but aren't training hard enough or gradually increase work effort.

Would bet the house that you're eating too much - quite a lot of carbs in there too and sounds like you might have pretty good portions there at lunchtime?

All of the above is especially true if your diet was bad prior to 3 months ago..

Comic Book Guy

Thanks for the feedback lad.

Any more help out there?

Have introduced a hill sprinting session to really get the heart rate up, about a 100 metre sprint with about a 50 foot rise from start to finish, also alternate between 30 sets of various exercises at the top before jogging back to start point. I repeat 10 times, bit of a lung buster!!

Transform

Comic Book Guy wrote: »

Thanks for the feedback lad.

Any more help out there?

Have introduced a hill sprinting session to really get the heart rate up, about a 100 metre sprint with about a 50 foot rise from start to finish, also alternate between 30 sets of various exercises at the top before jogging back to start point. I repeat 10 times, bit of a lung buster!!

what do your currently deadlift and shoulder press?

Comic Book Guy

Have my bench and weights set up in a box room so deadlifts were out! Now lifting it out onto the landing and doing it there but only a week or that. Currently doing 3 sets of 12 at 60kg, i know this is poor, am adding 5 kg each session i tackle it so hope to be up to a more realistic weight for my body weight in few weeks.
Doing 3 sets of 12 with 32.5 kg on the shoulder press and 3 sets of 12 at 70 kg on the bench.

Would i be better upping the weight and doing 5 sets of 5?

If i were to change to 5 x 5 what rest period should i take between exercises, currently taking 60 seconds between exercises with 3 x 12.

Hugh Jarms

I wouldn't bother doin 5 sets of 5, keep it at 3 sets and perhaps up the weight so that u can do 8 reps.

In relation to your previous posts i think you're doing plenty of cardio so I wouldn't worry about that.

I think it's your diet that is your problem. You should subsitute the weetabix for oats(porridge) in the morning and try using slimline milk or even water with it. Also instead of a granola bar as your last bit of food of the day you should eat low fat cottage cheese. That contains slow digesting protein which is essential while you are sleeping.

As you are trying to lose fat and increase muscle you should, in simple terms, increase the amount of protein in your diet and decrease the amount of carbs you are consuming. Also you need to include healthy fats in your diet. Natural peanut butter, fish oils and nuts are great examples of the fats that are needed in your diet.

cc87

IMO, your trying to do too many things at once really. From what i can see your trying to build muscle, lose bodyfat and are considering building upto running a marathon in about 10 months?

Considering you are only recently began your new training regime, i think you are trying too many things at once. IMO if you concentrated on building muscle and cleaning up your diet, you will find your bf will decrease and then when you reach a condition you are satisfied with, turn towards completing a marathon

P.S. by the sounds of it you are lifting weights at home, it would be well worth investing in a pull/chin up bar of some kind

drdeadlift

Find your basel metabolic rate,this is going to be the amount of calories burned in a 24 hour period of being in an inactive state.
On top of that add in cals for training and the days other activities.Its prob going to be trial and error getting the calorie intake right.



66+(13.7x lean weight in kg)+(5x height in cm) - (6.8x age) = bmr

DL Saint

Comic Book Guy wrote: »

Hi All, Some advice please on my training and diet.

I'm 30 years old, 5' 10" and according to my scales i weigh in at 78 kg 19% Body fat, 41% muscle.

My training goals at the moment are generally to drop my body fat % to somewhere in the region of 9-12% for a more toned look while also increasing overall body strength and size.
I realise i'm asking for a lot but i'm a driven guy so any useful advice people can recommend will be taken on board to get me there.

My current training regime and diet is generally as follows:

8 am: Breakfast- 4 weetabix with scoop of fruit n fibe or museli for taste with full fat milk. Small glass of orange juice. (should i be looking to substitute this for porridge? I'm usually very hungry first thing)
substitute the weetabix for oats here and the full fat milk for super milk.
11am: Cup of coffee followed by piece of fruit such as a mandarine or kiwi.
coffee is not the best thing to be drinking as it slows ur metabolism.

1pm: I usually take the lazy option and head down town for dinner consisting of the meat, 2 veg and mash (meat alternates between roast beef, different types of fish or the chicken dish of day).
be very carefull hear with the potatoe mash, it probably contains alot of butter. also the way this food is cooked may contain alot of grease (presumably you are eating from a self-service buffet type place).
perhaps bring a packed lunch instead. something like a tuna pasta would suffice.
2pm: An apple

4pm: Cup of Coffee
same thing as above with regards to coffee.
5.30pm: Banana
I would substitute this for some nuts maybe (unsalted and unroasted)

5.30-6.40 pm: Weights training (alternate between 2 different regimes but i now know that i have to introduce a lot more different exercises to shock my body etc.)

6.45 pm : Scoop and a half of Cyclone protein shake.
why did you choose cyclone? imo whey protein and creatine monohydrate would be more effective than cyclone and I would stay away from maximuscle products

7.15 pm: I alternate between scrambled eggs on toast, beans on toast, smoked salmon sandwich, ham and cheese sandwich. In all cases brown bread is used. Also have an activia yoghurt.
be careful with the quantity of bread here as it is alot of carbohydrates for the time of day, it also depends on what time you go to bed at.
The Beans on toast is good because u get the supplementary value of protein (eg. the missing nutrients contained in beans is present in toast and vica versa. also make sure it is a low fat activia yoghurt.
9pm: Cup of coffee with a Granola bar.
more coffee :rolleyes:
I know some people need it to survive but it would be far more beneficial to drink green tea. this is also the wrong time to be eating a granola bar your food here should consist of casein protein, so half a tub of low-fat cottage cheese or just whey protein with super milk.

You just need to alter your diet a bit to achieve great goals. once you get into a routine of a good diet you will see great results.

On a final note caffeine cuts creatine absorbtion in half,so drinking that much caffeine will make your cyclone less beneficial than it should.



On the cardio side of things i play 5 a side twice a week and try and get out for some road running twice a week ( currently running 6 miles at about 7 min 20 sec pace, adding to distance each time, thinking of trying dublin city marathon)

I do weights 4-5 times a week doing exercises such as deadlifts, bench press, hammer curls, chin ups, pullovers, lateral raises, bent over rows, shoulder press, upright row, tricep extensions.


I have been following this training regime and diet the past 3 months or more with no real material changes in weight or body composition.

Should i look at introducing a bit more cardio to try and reduce body fat? I would imagine people will have suggestions on my diet particularly the 1 pm slot!! What should i look to be eating as an alternative?

As i said at the start I'm a very driven guy so any constructive criticism will be gratefully received.

Thanks in advance lads, look forward to hearing from ye!

Hope this helped,

DL Saint

Comic Book Guy

Thanks very much for all the feedback, a lot more than i expected!!

Going to take on board all the advice and hopefully reap the rewards!!