Rugger Bugger to Road Runner- advice please

TOOYOUNGTODIE

Hi, need some advice any comments appreciated.

I’m male 26, having been playing rugby for the last few years, have to step back this year due to an amalgamation of different injuries, and am looking to get some fat off and be basically fitter and in better shape/

Basically I was 5”8 just under 15 stone, hooker playing in AIL 3 about 6 months ago- modestly fit and strong. Still the same height now!!! But down to 14 stone. I’m still too heavy and need to lose more weight/fat.
I would not like to lose any muscle mass just cut my body fat and improve muscle definition, more for vainness than helping any fitness goals but I would like to attempt a triathlon next summer. I have done some 5 and 10 k races this summer and enjoy them. I never really ran for fun before.

My exercise program at the minute is
Per Week
3 workouts (all super sets) consisting of
Bench 80kg + chin ups 5 at a time.
Db rows + shoulder press
Crunches + flyes
Weighted cable crunches + dips
Plank + db curls
Side plank + lunges
Hamstring curls + leg extensions

All the above are 3 sets 10 reps

Then I do three 4k runs with the dogs all on alternate days with Sunday being a day off.

In the last week I really looked at the diet and I am eating as follows the same every day

Breakfast
2/3 slices of brown bread with jam
Or two eggs with brown bread toast 2 slices
Or wheatabix 2 with slimline milk and sugar

Lunch
Salad with brown bread
Or soup with brown bread
Or a sandwich with two meats and salad

Dinner
Omelettes
Stir-fry’s
Fajitas
Or similar


Snacks
The odd biscuit never more than 3 per day or a couple of pieces of fruit.

I take a pre workout supplement for a boost before the gym and nothing before I run.
I was pretty ashamed with my calorie intake before I stopped playing rugby but I was easily eating 4000 calories a day, with a large portion just being junk food.

Any the advice I’m seeking is,
Is my diet good enough to help me lose fat and build muscle/get fitter
How can I improve any gains I should be getting and can I improve my workout at all

Any help is greatly appreciated. I respond well to criticism also!!

TOOYOUNGTODIE

ANYONE ANY IDEAS

Enduroman

A few anaerobic training sessions should do ya good. bodyrock.tv and rosstraining.com for a few ideas.

If you want me to go into a load of detail I will next week as I'm on holidays now and its very hot but I am more than willing to help.

PM me if you like next week.

keane2097

Too much bread!

Jarren

You need to understand that you will not change your body composition with this diet.
In terms of muscle definition/vascularity the only one solution I can see is dropping the bodyfat,it can be only achievied by reducing your calories intake/eating the right foods.
To learn about nutrition ,read the stickies
For tracking calories - http://www.livestrong.com/thedailyplate/
To learn more about foods -
http://www.whfoods.com/foodstoc.php

Listen to your body,learn what works what's not,draw your own conclusions

More literature for you;)

http://www.bodyrecomposition.com/

http://www.exrx.net/Lists/Directory.html

http://www.dominicmunnelly.ie/

http://www.marksdailyapple.com/

http://www.rosstraining.com/forum/

http://www.dragondoor.com/

http://www.bodyweightculture.com/forum/content.php

http://www.sport-fitness-advisor.com/

http://www.crossfit.com/

http://www.gymnasticbodies.com/forum/index.php

http://www.unique-bodyweight-exercises.com/index.html

Good Luck!!!

TOOYOUNGTODIE

Thanks for the replies, I’ll look at the info given, try educate myself!!

I'm down to 13stone 6+1/4 as of this morning, after keeping the calorific intake low over the weekend and doing a couple of 4k runs and two gym sessions. I have noticed in the gym that I have reached a plateau, I assume it’s due to not having the amount of energy stored in the body as I used to. I just can’t seem to get the same reps out as I used to. I assume it’s impossible to build muscle and lose body fat at the same time. Hopefully I’ll maintain as much muscle mass as I can.

As regards diet

If I swapped the bread in the morning for wholegrain oats with low fat yogurt. Would that help?
I think I need some bread/carbs during the day to fill me up. Another ideas. I’ve also being off the drink for the last two months and don’t miss it.

I’ve set myself a goal of the survival of the fittest mini adventure race on 8th of October. I would love be to be 13stone and around 16%body fat by then. I’m currently knocking around 21% body fat, when last checked at 14 stone.

Transform

if your goal is purely vanity then lots and lots of running is the worst way of going about aiming to look your best.

stick with a proper full body weights program (4-7 exercises), some metcons or even just body weight workouts, a little running, lots of foam rolling and stretching and sort your diet out.

a paleo/primal approach to nutrition will suit most people that need fat loss and if you need more carbs get them from the likes of sweet potato, a little rice and plenty of veg and some fruit. Just make sure you have earned them and get in plenty of the good fats and good clean protein sources

All the best

TOOYOUNGTODIE

Transform wrote: »

if your goal is purely vanity then lots and lots of running is the worst way of going about aiming to look your best.

stick with a proper full body weights program (4-7 exercises), some metcons or even just body weight workouts, a little running, lots of foam rolling and stretching and sort your diet out.

a paleo/primal approach to nutrition will suit most people that need fat loss and if you need more carbs get them from the likes of sweet potato, a little rice and plenty of veg and some fruit. Just make sure you have earned them and get in plenty of the good fats and good clean protein sources

All the best

Ah seriously I just want to be fit and in decent shape, a cousin of mine is a nutritionist in the Uk with a rugby league team, and I'm meeting him at a wedding next month. I'm going to read up on the info above do my own diet and exercise program from that, and run it by him in three weeks.

I have never not had a belly because I'm naturally small and I was always eating and lifting heavy to try play rugby without getting killed. its such a shock to the system to not just eat what ever the hell I want.

Some days I was having a large breakfast, wheatabix milk, toast and rashers, fruit at 11, cavery lunch, full spag bol for tea, a bag of crisps, bar of chocolate. two protein shapes and still be complaining that I cant get to a body shape that I think I want:eek:

As regards a full body workout 7am,
I did this this morning with a dose of Jack3d and a banana before workout

Warm Up 1.5k cycle in

1.Bench 80kg X 10reps superset with bent over rows 60kg x 10
2. Incline Bench 60kg X 8 superset close grip chin ups X 5
3. Shoulder Press 50kg BB X 10 superset BB raises 50kg( not sure if correct name)
4. Squat 80kg X 10 super set with ten dips, and 10 curls each arm 18kg X 10.
5. Ab routine 30 leg raises. 20 weighted crunches
Cool Down 1.5k cycle home, work in car or office all day.
All the above where done for three sets in just over 70mins.

I had a 1/4 bowl of wholegrain oats, almond flakes, raisins with two tablespoons of low fat yogurt after.

Is the workout anywhere good enough? I'm fecking starvin now.:mad:

Transform

TOOYOUNGTODIE wrote: »

Ah seriously I just want to be fit and in decent shape, a cousin of mine is a nutritionist in the Uk with a rugby league team, and I'm meeting him at a wedding next month. I'm going to read up on the info above do my own diet and exercise program from that, and run it by him in three weeks.

I have never not had a belly because I'm naturally small and I was always eating and lifting heavy to try play rugby without getting killed. its such a shock to the system to not just eat what ever the hell I want.

Some days I was having a large breakfast, wheatabix milk, toast and rashers, fruit at 11, cavery lunch, full spag bol for tea, a bag of crisps, bar of chocolate. two protein shapes and still be complaining that I cant get to a body shape that I think I want:eek:

As regards a full body workout 7am,
I did this this morning with a dose of Jack3d and a banana before workout

Warm Up 1.5k cycle in

1.Bench 80kg X 10reps superset with bent over rows 60kg x 10
2. Incline Bench 60kg X 8 superset close grip chin ups X 5
3. Shoulder Press 50kg BB X 10 superset BB raises 50kg( not sure if correct name)
4. Squat 80kg X 10 super set with ten dips, and 10 curls each arm 18kg X 10.
5. Ab routine 30 leg raises. 20 weighted crunches
Cool Down 1.5k cycle home, work in car or office all day.
All the above where done for three sets in just over 70mins.

I had a 1/4 bowl of wholegrain oats, almond flakes, raisins with two tablespoons of low fat yogurt after.

Is the workout anywhere good enough? I'm fecking starvin now.:mad:

dude its impossible to say whats right for you as no one here has worked with you before and has even the slightest idea as to your limitations or abilities.

IMO the program listed is more than a little on the lengthy side and I would have benched or pressed (do the other movement on another day) and had one pull movement and one chest movement not two as you have done.

As regards nutrition - have you gone paelo/primal yet? Have you A) cut out all junk foods and increased food quality?

If not then get cracking and hunger levels will start to normalise for you.

For the record - no one can eat what ever they want and get away with it. Some might eat poorly and put on weight or have slow recovery time from exercise, others might do the same and suffer from fatigue/mood swings constantly while others again may eat poorly and have sore joints all the time or constantly have cold/flu every other month.

floggg

Sorry if I'm hijacking the thread here, but how strict a paleo/primal diet would you be advocating Transform?

I read into it some after reading your post here, but it seems to be very strict. In principal it seems to make sense and looks like a healthy diet etc, but I wouldn't like to think I couldn't have a few beers whenever I wanted it!

Would you get much benefit out of it if you generally cut out grains etc, but kept drinking a couple of pints every week?

Also, i've seen people advocating avoiding night shades and legumes. Would you also recommend this. Legumes i could probably live without, but the idea of giving up tomatoes and chilies (both apparently night shades) wouldn't sit too comfortably with me.

Like everything with diet, i know its a choice I'll have to make between eating certain foods and achieving weight loss but I would be very reluctant to giving up those on beer and night shades completely!

I
would have no problem giving up wheat, grains etc for the most part, though