Losing weight and Recovery diet

As the thread says - I'm struggling to lose weight.

I am far from overweight - running around 30 / 40 miles a week and hitting the Gym 4 / 5 times a week doing high volume reps on upper body, shoulders, arms, back and core.

That said, despite upping my training in recent months - my weight isn't going down. Initially I had put this down to building more muscle as I used to be quite slight (miles were a lot higher). However I've certain areas around my lower torso and back that are carrying weight which I simply cant seem to shift and overall I would like to drop somewhere around a stone in weight if possible.

As well as that - If I take a week off, I seem to put weight on extremely fast. My portion control isn't great - I've always had a big appetite, but I don't eat sweets, soft drinks or any other rubbish. If I drink it's wine or whiskey and both in moderation.

The other issue as mentioned above is recovery. I'm sore all the time, every morning it takes me 10 - 15 minutes before I can walk comfortably and I don't tend to recover enough between work outs (like I used too). I've put this down to being older as I'm early 30s now - and getting less sleep as I have kids.

Anyway - I know I'm asking a lot, and I should probably go and get some professional advice, but if people can point me in the right direction it would be great.

Cheers -

Bottle_of_Smoke

high volume reps? is that high number of reps or a heavy weight?

For fat loss I'd go with heavy for fewer reps rather than light for many reps. Though open to correction on that

I'd cut back on the running and focus on the weights, from what I've read it makes us hungry for sugar.

What's your diet like? ie give a basic outline

High reps = low weight with high volume so 4 or 5 reps of 10 with anywhere between 20 - 40 KG

Regular diet =

Porridge + Muesli + Bannana + 1 ltr of water before 11:00

Lunch is usually pasta salad or a sandwich with wholegrain brown bread, salad chicken and maybe coleslaw. (sometimes both....)

Dinner can be anything from stir fry to stew to meat and 2/3 vedge and usually a fairly large portion as I'm starving by the time I get to eat in the evenings. Never processed food and take away thai once every two weeks (always get pad thai).

Thats about it bar a strong coffee in the morning and a second litre of water between lunch and downing tools in the office. I don't actually have tools - I sit at a desk.

I guess I just have it in my head that I should have no real areas of flab and yet I do. I also wish I was recovering better and am wondering should I include a suppliment of some kind.

Bottle_of_Smoke

Deleted User wrote: »

High reps = low weight with high volume so 4 or 5 reps of 10 with anywhere between 20 - 40 KG

Regular diet =

Porridge + Muesli + Bannana + 1 ltr of water before 11:00

Lunch is usually pasta salad or a sandwich with wholegrain brown bread, salad chicken and maybe coleslaw. (sometimes both....)

Dinner can be anything from stir fry to stew to meat and 2/3 vedge and usually a fairly large portion as I'm starving by the time I get to eat in the evenings. Never processed food and take away thai once every two weeks (always get pad thai).

Thats about it bar a strong coffee in the morning and a second litre of water between lunch and downing tools in the office. I don't actually have tools - I sit at a desk.

I guess I just have it in my head that I should have no real areas of flab and yet I do. I also wish I was recovering better and am wondering should I include a suppliment of some kind.

Right I think you eat too many carbs, think you should change your breakfast to a few eggs with butter and milk. Maybe have an orange or strawberries instead of the banana. I personally think potatoes are much better than pasta or bread for your carb at lunch/dinner. But obviously you like your thai noodles stick with them as its a treat.

Does your pasta salad at lunch include some meat? Always have a good source of protein at every meal.

I'd switch to low rep heavy lifting and cut back on the running. I think you mean to say 4-5 sets of 10 reps at a low weight. I don't think that does you much good as your body is well able for it and therefore not growing new lean muscle to deal with heavier stuff.

Supplements for recovery, creatine would be the most obvious one.

Bottle_of_Smoke

Bottle_of_Smoke wrote: »

Right I think you eat too many carbs, think you should change your breakfast to a few eggs with butter and milk. Maybe have an orange or strawberries instead of the banana. I personally think potatoes are much better than pasta or bread for your carb at lunch/dinner. But obviously you like your thai noodles stick with them as its a treat.

Does your pasta salad at lunch include some meat? Always have a good source of protein at every meal.

I'd switch to low rep heavy lifting and cut back on the running. I think you mean to say 4-5 sets of 10 reps at a low weight. I don't think that does you much good as your body is well able for it and therefore not growing new lean muscle to deal with heavier stuff.

Supplements for recovery, creatine would be the most obvious one.

I'm no expert so I'll take your advice on board, would eggs milk and butter not be pretty fattening?

I tend to struggle on each set of reps from around 3+ onwards so I am at least straining for almost the full last set. Would lifting few heavier weights increase my size or will the running keep that under control.

Creatine - won't I get bigger taking that stuff?

I'm really looking to get stronger faster and much leaner, but definitely not bigger. Really appreciate the reply though and I'll look into it.

Jarren

Deleted User wrote: »

As the thread says - I'm struggling to lose weight.

I am far from overweight - running around 30 / 40 miles a week and hitting the Gym 4 / 5 times a week doing high volume reps on upper body, shoulders, arms, back and core.

That said, despite upping my training in recent months - my weight isn't going down. Initially I had put this down to building more muscle as I used to be quite slight (miles were a lot higher). However I've certain areas around my lower torso and back that are carrying weight which I simply cant seem to shift and overall I would like to drop somewhere around a stone in weight if possible.

As well as that - If I take a week off, I seem to put weight on extremely fast. My portion control isn't great - I've always had a big appetite, but I don't eat sweets, soft drinks or any other rubbish. If I drink it's wine or whiskey and both in moderation.

The other issue as mentioned above is recovery. I'm sore all the time, every morning it takes me 10 - 15 minutes before I can walk comfortably and I don't tend to recover enough between work outs (like I used too). I've put this down to being older as I'm early 30s now - and getting less sleep as I have kids.

Anyway - I know I'm asking a lot, and I should probably go and get some professional advice, but if people can point me in the right direction it would be great.

Cheers -

The only one word comes to mind

http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html

Bottle_of_Smoke

Deleted User wrote: »

I'm no expert so I'll take your advice on board, would eggs milk and butter not be pretty fattening?

It'll be counteracted by not having bread. 2eggs + drop of milk + butter gonna be less calories than porrige +muesli + banana. The protein and fat will help with keeping the appetite down til lunch too

I tend to struggle on each set of reps from around 3+ onwards so I am at least straining for almost the full last set. Would lifting few heavier weights increase my size or will the running keep that under control.

Creatine - won't I get bigger taking that stuff?

I'm really looking to get stronger faster and much leaner, but definitely not bigger. Really appreciate the reply though and I'll look into it.

Right just to clear things up a bit. You can't be lean and get strong without growing your muscles. Lifting heavy weights grows the muscles and gives you strength. There's a layer of fat around them. When this decreases your muscles look more defined and you become lean.

So your muscles have to get bigger if you want to get stronger. Though on a diet like yours you're never going to get huge. Even with creatine. If you find you are getting too big (which you won't) then just tone down the training. Its really not that easy to look much bigger. If you up the weights and stick to that diet its most likely you'll lose a bit of bodyfat and get a bit stronger. If you ever decide you do want to get much bigger and stronger you'd have to inrease your calorie intake significantly