Amend my day

darsar

Hi guys, mixture of fitness, strength and diet advice needed thanks

I am an active sports players and just had a few weeks out. I went back to the gym today after seeing my highest weight on the scales ever last night ( I was going anyway)!

I am 24 years old male

6 foot and a bit (184cm)

87.9kg as of this morning, was 88.6kg on scales last night.

Each year I enjoy my Christmas and usually go from approx 80/81kg pre Xmas to 84/85 post Xmas. I was 83.9 kg on 23rd of Dec. So this year I over did it.

Truth be told I am poor dieter. I have all the good intentions, eat great from morning to evening and then the sweets come out at night. I have tried different diets throughout 2010 but as you all know (I see it posted on most threads in fitness) quick fix diets don't work. It all comes back on twice as fast.

I had gone from 17% body fat last January to 12.3% approx June (measured by physio using calipers). Today I was measured in the gym using a device I put the palms of my hand on and wait a few seconds and it tells me my bodyfat. They had no calipers and I don't trust that device at all. It read 17.2%. Now I could be 17.2% but I wouldn't like to use that device as official.

I have been going to the gym again since start of December but out doing any good by raking the junk out at night. I know that is a massive problem so with targets and goals I hope I can kick it.

My target is to be 78kg and 10% BF.

So today's food went like this:

Breakfast at 9.30;

Two large soft boiled eggs
100g Yeo Valley Fat Free yoghurt.

Lunch 1.30;

315g Lasagne, homemade by the better half.
One UDO's choice tablet(omega 3,6&9)

3.15 start in the gym;

Warm up
Run (4min @ 11.5km, 3min @ 13.5km four times. 28 min total)
Seated overhead dumbbell press, 20kg 4-6(sets-reps)
Incline chest press with bar, 60kg 4-6
Lat pull, 65kg 3-8 70kg 2-5
Dumbbell pecfly , 12.5kg 3-8
Rear deltoid cable pull 13.5kg 3-8
Tricep dips 3-7
Bradford press, 20kg 3-8(over and back being 1)
Bicep curl, 22kg 3-10

3x1min plank hold

Had planned sit ups of different types but I was feeling fatigued so packed after the planks.

5.20pm after session

Two hard boiled Eggs

Dinner 6.20pm

Breaded plaice 165g
100g cauliflower, 3 pieces
100g broccoli
100g carrot( all veg boiled in pot)

I'll try be good watching tv tonight! Add why you think can be done to reach my goal. All comments/questions good, bad or indifferent are welcome

Ps I have also had plenty of water

grimloch

darsar wrote: »

I have been going to the gym again since start of December but out doing any good by raking the junk out at night.

Stop buying the junk when you're doing your food runs or if you're still at home get mammy to scratch it off the weekly shopping list.

If it's not there you won't be able to pig out when you're kicking back on the couch for the evening.

Burkatron

Before you look at your excercise routine I'd look at your diet
You're eating loadsa crap because you're starving!
Even if you go by crappy RDA calories of 2500 for men, 2000 for women you're on a deficit
I'm gonna go by livestrong.com as Im not gonna run around different sites looking for nutrition info & what you eat!

All values= roughly combined calories
Breakfast at 9.30;

Two large soft boiled eggs = 156
100g Yeo Valley Fat Free yoghurt. =58

Lunch 1.30;

315g Lasagne, homemade by the better half. =450?? I couldnt find an exact match so used this for example
One UDO's choice tablet(omega 3,6&9)


5.20pm after session

Two hard boiled Eggs =156

Dinner 6.20pm

Breaded plaice 165g = 343
100g cauliflower, 3 pieces 100g = 25
100g broccoli =34
100g carrot =41
( all veg boiled in pot)

This combines to a total of 1263 calories a day

Going by the stats you've posted(& ISSA guidelines, this is what I've studied) your maintenance calories would be roughly 2004 calories a day before training. Lets give you a very light training schedule just for examples sake(you'd be light to moderate imo), you'd need 2605 calories to maintain what you are now.
At moderate level you'd need 3307 calories to maintain.
If you want to lose weight at a manageable level of 1-2lbs a week is the usual recommendation.
Lets say 1lb a week is what you aim for thats a 3500 calorie deficit per week or 500 a day so at your level you'd want to be eating 2707 calories a day = 1444 calories more then your current intake. Stick to this & you'll find it easier to stay off the sweets! You'll also have ALOT more energy to go about your daily life! To start add nuts & fruit for snacks in between your meals. Up your portions in your meals. Look to eat more throughout the day as opposed to all in 3 sessions.

Im rambling and losing track of the point I was trying to make (probably because Im hungry :P) so see below for a rough guide to spacing your food intake. Change this 1st & you'll notice a big difference!

Breakfast at 9.30
Snack 11:30
Lunch 1.30
Pre gym snack at 3
PWO Snack 5.20pm
Dinner 6:20pm
Snack before bed sooo 9pm?

darsar

grimloch wrote: »

Stop buying the junk when you're doing your food runs or if you're still at home get mammy to scratch it off the weekly shopping list.

If it's not there you won't be able to pig out when you're kicking back on the couch for the evening.

I live directly across from the shop and cave. I never ever buy crap at shopping. I use myfitnesspal for tracking food and calories and as you can see from above post I am only eating about 1200 calories so I always justify eating crap by saying to myself 'sure I have 1300 calories spare!'

darsar

Burkatron wrote: »

Before you look at your excercise routine I'd look at your diet
You're eating loadsa crap because you're starving!
Even if you go by crappy RDA calories of 2500 for men, 2000 for women you're on a deficit
I'm gonna go by livestrong.com as Im not gonna run around different sites looking for nutrition info & what you eat!



This combines to a total of 1263 calories a day

Going by the stats you've posted(& ISSA guidelines, this is what I've studied) your maintenance calories would be roughly 2004 calories a day before training. Lets give you a very light training schedule just for examples sake(you'd be light to moderate imo), you'd need 2605 calories to maintain what you are now.
At moderate level you'd need 3307 calories to maintain.
If you want to lose weight at a manageable level of 1-2lbs a week is the usual recommendation.
Lets say 1lb a week is what you aim for thats a 3500 calorie deficit per week or 500 a day so at your level you'd want to be eating 2707 calories a day = 1444 calories more then your current intake. Stick to this & you'll find it easier to stay off the sweets! You'll also have ALOT more energy to go about your daily life! To start add nuts & fruit for snacks in between your meals. Up your portions in your meals. Look to eat more throughout the day as opposed to all in 3 sessions.

Im rambling and losing track of the point I was trying to make (probably because Im hungry :P) so see below for a rough guide to spacing your food intake. Change this 1st & you'll notice a big difference!

I use myfitnesspal Burkatron, sorry should have posted the calories and not had you go through that bother.

So if 2500 is the RDA for normal person to live normal and I want to lose weight and BF, am I not right to be eating less than 2500? Obviously I'm not right but you get me.

Burkatron

darsar wrote: »

I use myfitnesspal Burkatron, sorry should have posted the calories and not had you go through that bother.

No bother!

darsar wrote: »

So if 2500 is the RDA for normal person to live normal and I want to lose weight and BF, am I not right to be eating less than 2500? Obviously I'm not right but you get me.

Yep, you're right that you should be eating less then your total calories burned a day to lose weight! The problem is staying in a manageable range! 1400 calories under your total calories burned isn't manageable & you end up snacking on anything you can get your hands on by the end of the day. Aim for a deficit of 500 Cals a day & you'll (in an ideal world )lose 1 lb a week & wont be as tempted to horse the junk into you!

I use this as a rough guide for calorie & nutrient breakdown! Its not perfect but it helps!

darsar

I can't get my head around eating less than total calories burned? I mean, today I did that 28 min run and I (according to treadmill) burned 426 calories.

I guess you mean including calories you burn throughout the day and not just in the gym.

Edit: I do get it now after re reading

darsar

So I have just done squats for the first time in 6 years. I had 45 mind spare to get to gym so I did:

10 min jog/warm up/stretch

Lunges onto a step up with 30kg on a bar on my shoulders. 2 sets of 8 reps each leg and then 1 set of 8 reps with 35kg

Squated 4 sets of 6 reps

1x 55kg
1x 65kg
3x 75kg

Deadlifts 3 sets of 5 reps

1x 55kg
1x65kg
1x75kg

And that was it. Very short but I can't bend down and I know I'll be in bits tomorrow!

So what do you think of the rep counts? Too low/high?

Is 75kg way under the average squatter or deadlift?

Finally, I don't feel much burn after my upper body work out ( I feel like I could go again two hours later) but when I'm there my last sets are tough to complete. Is this a sign of too much weight, not enough reps?