Fitness/Training plans

Eire-Dearg

Anyone know a solid resource for getting fitness and training plans, or is there anyone here willing to help me out?

I generally suffer in all the main areas, because i've been lying on my arse for about 2 years straight. i regret leaving sport, which i'm quite good at, so i want to make a change starting now and get back playing this summer and beyond.

if its any use, i do have access to a gym.

gymsoldier

Do you want to get fit, to play sport again?

Or use sport, to get fit?

Eire-Dearg

Get fit to play sport.

nothing will be starting up until late in the summer (i missed the boat on the soccer and rugby teams for this year), so i want to be prepared for next season.

gymsoldier

Well your in the right mind frame to start with, which is good.
I always focus on getting a good diet down first, whats your daily food intake like?

EDIT: Oh, and your stats, height, weight, age, etc.

Eire-Dearg

gymsoldier wrote: »

Well your in the right mind frame to start with, which is good.
I always focus on getting a good diet down first, whats your daily food intake like?

EDIT: Oh, and your stats, height, weight, age, etc.

Well my average day would go without a breakfast, I've never been a breakfast person but I'd like to change that. For lunch probably a toasted sandwich, or a roll if I'm out, or the occasional fry. Feast on snacks until dinner, or sometimes a bit of rice and chicken or pasta, and then dinner is the usual spuds, meat and veg most nights. More junk food until bed then, usually with toast or a bowl of cereal.

I'm 5"10, 18, and around 9 stone.

I'm lacking in most areas, but with time on my hands it might be worth working on fitness first and then speed and strength or whatever. If I could build up weight and stregnth over time and mix that with good fitness and speed i'd be delighted.

gymsoldier

A quick BMR (Basal Metabolic Rate) internet calulator suggest youre body burn's 1600cals a day sedentary. You're diet at the moement, well, to be nice lets just says it isnt great....

The old saying saying about breakfast is true, it is the most important meal of the day. Search through the fourms and come up with a decent diet, mock it up, and post it up for critique.

Eire-Dearg

I'll have a look later, thanks! Any foods/amount of meals I should focus on?

Hanley

Eire-Dearg wrote: »

I'll have a look later, thanks! Any foods/amount of meals I should focus on?

As VERY brief starting point...

-eat breakfast
-eat 3-6 meals per day (maybe breakfast, lunch, dinner with 3 'snacks' in between)
-try to get some good quality protein in with each meal (chicken, fish, tuna, eggs etc)
-eat fruit and veg
-your base foods should be ones you can kill (animals), pick (fruit) and pull out of the ground (veg)
-snacks = fruit, nuts, that sorta stuff

But tbh given the state of your diet at the mo, 2-3 of those things would be a good start!

Eire-Dearg

I forgot to mention eggs! We have chickens so I eat a fair amount of eggs every week.

I can't think of many options at the minute, but off the top of my head without looking at other example -

- a breakfast! porridge or cereal, fruit, juice.
- fruit or something between that and lunch: eggs, chicken, rice, bread...
- another snack, before dinner which would be a couple of servings of veg, meat/fish, etc
- another snack later after dinner, crackers/sandwich stuff like that?

Eire-Dearg

For what its worth, I'm going to the gym tomorrow, if you lads have any things I can immediately get started on.

Hanley

Eire-Dearg wrote: »

I forgot to mention eggs! We have chickens so I eat a fair amount of eggs every week.

I can't think of many options at the minute, but off the top of my head without looking at other example -

- a breakfast! porridge or cereal, fruit, juice.

Ditch the fruit juice, have a pint of water. Porridge and a piece of fruit would be good.

- fruit or something between that

A fibrous fruit that's not too high in kcals would be good. Like an apple or something along those lines. Try to avoid bananas or anything with loads of sugar.

and lunch: eggs, chicken, rice, bread...

Sounds ok.

- another snack

Something simple... hand full of nuts, mixed berries, a yoghurt, some cottage cheese if it takes your fancy, peanut butter on some brownbread... loads of possibilities

dinner which would be a couple of servings of veg, meat/fish, etc

Again, sounds fine.

- another snack later after dinner, crackers/sandwich stuff like that?

A fat based snack at this time would be better. You don't need the immediate energy burst that carbs provide. Nuts are absolutely perfect.

Be mindful of portion control. None of the above will really matter if you eat two platefuls of food at each meal.

Milk/sugar in tea/coffee will add to your daily kcals too. Try to eat small amounts frequently so you're never starving at any point. that's when slip ups and pig outs happen!! Aim for doing a good job 80-90% of the time.

Ya seem to have a good idea what to do. You've just got to apply it now.

Measure your waist at the bellybutton tomorrow morning before breakfast, and do it every Tuesday morning for the next month. If you're not seeing progress, pull back the portion sizes a bit.

Eire-Dearg

Nice one mate, I'll have to make a trip to the supermarket tomorrow and pick up some things.

RE: tea/coffee, I only ever have tea in the mornings with a couple of spoons of sugar. Not a coffee drinker at all.

robodonkey

Ditch the fruit juice

A fibrous fruit that's not too high in kcals would be good. Like an apple or something along those lines. Try to avoid bananas or anything with loads of sugar.

Just a quick question.....is smoothie OK?
I have a glass every morning of that banana free Innocent smoothie.

Just windering if I'm spiking my sugars every morning and setting myself up for a sugar rollercoaster.

Sorry for hi-jacking thread!

Eire-Dearg

Went to the gym today, only did a bit of everything but I'm mightily off the pace. For example I used to be able to huff and puff my way to 2000m on the rowing machine but I was absolutely wankered after 500m today. Same with the bicycle, I used to kick off the session with a 15 minute cycle but today was a struggle and I left it at 10.

Just a quick question.....is smoothie OK?
I have a glass every morning of that banana free Innocent smoothie.

I tried a fruit drink today, i think it was called The Orchard or something like that, and it nearly knocked me out. It was a friends I tasted it off of, 100% fruit and nothing more apparently.

Edit: this place - http://www.wildorchard.ie/

Sorry for hi-jacking thread!

No worries, i'm sure there's a lot of people who can benefit from what im asking here. nows the time to get cracking ahead of the summer and next years sports

Eire-Dearg

Nothing here went to plan. Over the summer I managed to put on a little bit of a belly but I'm still skinny everywhere else!

I REALLY need to get cracking now this September and beyond. With the gym in college I'm more determined then ever.