Help with new workout plan and diet.

Amazon32

My main objective is to lose weight

I'm 22, 5'8 and weigh about 13 stone.

GYM
I've recently joined the gym and am going 4 times a week. Two nights cardio and two nights weights.
For one night cardio i am doing 40 mins on the treadmill, 10 mins rowing and 20mins on the cross trainer.
The next night cardio i am doing interval training. 8 mins on the same 3 machines but 30 secs as fast as i can and 30 secs cool down.
For weights im doing low weight high reps as i have heard that is best for fat burning.

DIET
I have completely changed my diet and cut out all the crap. My usual diet consists of breakfeast, dinner, supper and snacks between.

Weights day in the gym
Breakfast - 2 bacon and scrambled eggs
Dinner - Chicken Stir Fry
Supper - Super noodles

Cardio in the Gym.
Breakfest - Bowl of ready brek
Dinner - Either Stir Fry or roast chicken
Supper - 2 rice cakes and cup of tea.

Snacks between each day would consist of fruit, rice cakes or pop corn.
I drink 2 litres of water every day and few glasses of ribena.

Basically i made this plan up myself and would like help on how to improve it? Is it any good of a plan? Am i doing enough? Should i do 5 days in the gym? Any more dinners i could try?
Just need someone to tell me am i on the right track to lose a couple of stone and if not tell me how to improve it

Thanks for any feedback to my first post,
Amazon32

megtyler

some basic things you can do to help you lose weight and still stay healthy:
- avoid fried stuff, if you need to, use canola oil
- drop the red meat
- get protein from eggs, fish, chicken, soy beans, peanuts
- sleep 8 hours a day and take naps

berrycherry

Hi... Well keep at the gym anyways. But 3~4 days is plenty don't over do it your muscles need recovery time!

And i myself am dieting too so have a couple of meals I've discovered that I'll post underneat!

I also LOVE instant noodles but have learned that most of them contain bout 500 calories and plenty of fat... Due to the fact they contain palm oil... So try a baked potatoe with a low fat topping instead maybe....

berrycherry

SAUSAGE AND VEGETABLE PASTA

INGREDIENTS: 2 ounces uncooked wholewheat pasta.
1/2 jar of pasta sauce.
1 pre cooked sausage (i use turkey sausages...really healthy)
2 grated garlic cloves.
1 onion.
1/4 zucchini.
Teaspoon olive oil.


HOW TO: ok so put your pasta on to cook.
Cook your sausage.
Add your oil to a pan... Add onion, zucchini, and garlic and fry for 2 or 3 min... Add your sauce... Chop up sausage and add. Also add your pasta. Plate up and eat up!

Optional: Tabasco sauce...

Hope you enjoy it!

Amazon32

berrycherry wrote: »

SAUSAGE AND VEGETABLE PASTA

INGREDIENTS: 2 ounces uncooked wholewheat pasta.
1/2 jar of pasta sauce.
1 pre cooked sausage (i use turkey sausages...really healthy)
2 grated garlic cloves.
1 onion.
1/4 zucchini.
Teaspoon olive oil.


HOW TO: ok so put your pasta on to cook.
Cook your sausage.
Add your oil to a pan... Add onion, zucchini, and garlic and fry for 2 or 3 min... Add your sauce... Chop up sausage and add. Also add your pasta. Plate up and eat up!

Optional: Tabasco sauce...

Hope you enjoy it!

Looks tasty may have to try this tomorrow. Thanks for the advice and this recipe

megtyler

i lost 5 pounds in two weeks with raw vegetarian diet

berrycherry

CAJUN CHICKEN WITH DIRTY RICE

INGREDIENTS: 2 tablespoons of dried CAJUN.
1 chicken fillet.
2 teaspoons of olive oil.
2 grated garlic cloves.
1 onion.
1 green pepper.
2 tablespoons of tomato paste.
Few drops of Tabasco sauce.
3/4 cup of brown rice pre cooked.

HOW TO: coat chicken in CAJUN and bake on baking tray at 180 degrees until done.
Add oil to pan and saute garlic, onion, pepper, tomato paste and Tabasco for 2 or 3.
Add pre cooked rice and saute for another 5 min.

Hope you enjoy...

berrycherry

Here's a good tip too... Stock your freezer with bags of frozen vegetables their great and cook really quickly...

berrycherry

Breakfast: 1 slice of wholemeal bread... Half a tin of baked beans... 1 boiled egg... Mashed in a cup and put on top of the beans on top of the bread.

berrycherry

Amazon32 wrote: »

Looks tasty may have to try this tomorrow. Thanks for the advice and this recipe

It is i eat it regularly...
Try switching all the white for wholegrains like bread, pasta, rice, even wraps...

Like one chicken fillet.. 1 wholegrain wrap some vegetables and a bit of light mayo and you've a nice lunch... Bake the chicken even coat it with some cajun... Good luck!

Mellor

megtyler wrote: »

some basic things you can do to help you lose weight and still stay healthy:
- avoid fried stuff, if you need to, use canola oil
- drop the red meat
- get protein from eggs, fish, chicken, soy beans, peanuts
- sleep 8 hours a day and take naps

Whats the benefit of canola oil over other oils, its terms of weight loss?
Whats the problem with red meat? Perfectly suitable source of protein imo.

megtyler wrote: »

i lost 5 pounds in two weeks with raw vegetarian diet

Thats because you were not getting very many calories as a result of cutting out so much. Not because its a good diet to follow.

megtyler

berrycherry wrote: »

Here's a good tip too... Stock your freezer with bags of frozen vegetables their great and cook really quickly...

not as healthy as fresh ones though

Mellor

megtyler wrote: »

not as healthy as fresh ones though

By the time they reach the store, you buy them, and bring them home, store them in a cool place, and finally use them. Fresh fruit and veg isn't that fresh anymore.

marathonic

Mellor wrote: »

By the time they reach the store, you buy them, and bring them home, store them in a cool place, and finally use them. Fresh fruit and veg isn't that fresh anymore.

Agreed... a lot of people would argue that frozen vegetables is the healthier option!

berrycherry

Frozen vegetables is definitely the better option!
they are freshly frozen so arguably would contain more nutrients than the ones lying round in the super market that are already days old.... if you lightly steam frozen vegetables they would be way better than fresh week old ones....

ProudDUB

OP, does the gym that you have joined offer one on one consultations with a personal trainer? The one that I have offers a freebie one on one consultation every 6 weeks to asses workout programs, fitness levels, goals etc etc. The cool thing about this is that he can offer tips on how to mix up your workout schedule over time, so that you can get the best results from your work out periods. From what I have been told, if you keep on doing the same routines over and over, sooner later your body reaches a plateau. Your body just gets used to your routine, and you cease to burn the calories that you did when you first started out. Hence the benefits of mixing up your routines every so often.

Magenta

Amazon32 wrote: »

DIET
I have completely changed my diet and cut out all the crap. My usual diet consists of breakfeast, dinner, supper and snacks between.

Weights day in the gym
Breakfast - 2 bacon and scrambled eggs
Dinner - Chicken Stir Fry
Supper - Super noodles

Cardio in the Gym.
Breakfest - Bowl of ready brek
Dinner - Either Stir Fry or roast chicken
Supper - 2 rice cakes and cup of tea.

Where is your lunch?? If you leave yourself hungry for hours between breakfast and dinner you are going to snack more and are more likely to give in to cravings.

Amazon32

Magenta wrote: »

Where is your lunch?? If you leave yourself hungry for hours between breakfast and dinner you are going to snack more and are more likely to give in to cravings.

I work from 6pm to 12.
So my everyday is get up at 2pm have breakfast then at 5pm have dinner, then work 6-12. Have half hour break in work and just have fruit and a yogurt . Then when i get home at 12 30, i eat rice cakes or a ham pitta. I go to bed then about 5 or 6.
So instead of lunch i just eat after work.

Amazon32

ProudDUB wrote: »

OP, does the gym that you have joined offer one on one consultations with a personal trainer? The one that I have offers a freebie one on one consultation every 6 weeks to asses workout programs, fitness levels, goals etc etc. The cool thing about this is that he can offer tips on how to mix up your workout schedule over time, so that you can get the best results from your work out periods. From what I have been told, if you keep on doing the same routines over and over, sooner later your body reaches a plateau. Your body just gets used to your routine, and you cease to burn the calories that you did when you first started out. Hence the benefits of mixing up your routines every so often.

Thanks for this bit of advice. I have been doing my program now for 2 weeks so il give it 2 more, then ask an instructor to mix it up a little for me. Thanks for that.

megtyler

it's not only the cravings that you should worry about when you skip meals. your body adjusts. when it realizes you are not taking in enough food, it will store more fats. it is programmed to adjust.

you need five proper meals in small amounts. never skip one.

dario28

berrycherry wrote: »

Breakfast: 1 slice of wholemeal bread... Half a tin of baked beans... 1 boiled egg... Mashed in a cup and put on top of the beans on top of the bread.

Have ya seen how much sugar is in a half a tin of baked beans ?

why not some smoked salmon instead

Hanley

megtyler wrote: »

it's not only the cravings that you should worry about when you skip meals. your body adjusts. when it realizes you are not taking in enough food, it will store more fats. it is programmed to adjust.

you need five proper meals in small amounts. never skip one.

False. Net calorie balance is pretty much all that matters.

Insulin and various other hormonal signalling plays their part, but calories really are king.

diegowhite

Hanley wrote: »

False. Net calorie balance is pretty much all that matters.

Insulin and various other hormonal signalling plays their part, but calories really are king.

Have you any personal experience testing the above out, like the difference between when you had 2 meals a day versus having 5 meals a day with the same net daily calories when trying to lose fat? I've found getting over weight loss plateaus with clients has been solved by looking at meal timing.

top madra

Meal timing is complete broscience, your body does not digest food that fast...

Get the required amount of calories in whichever way its suits you..

Mellor

diegowhite wrote: »

Have you any personal experience testing the above out, like the difference between when you had 2 meals a day versus having 5 meals a day with the same net daily calories when trying to lose fat? I've found getting over weight loss plateaus with clients has been solved by looking at meal timing.

Having sucess with one client is too small a sample, it also its totally uncontrolled.

To test it you'd need 20 people, secured in a hospital for 4 weeks, one half eating 5x400 measured meals, the other eating 2x1000.

tbh its probably been done and I doubt the 5x400 meals lost any more weight

diegowhite

Mellor wrote: »

Having sucess with one client is too small a sample, it also its totally uncontrolled.

To test it you'd need 20 people, secured in a hospital for 4 weeks, one half eating 5x400 measured meals, the other eating 2x1000.

tbh its probably been done and I doubt the 5x400 meals lost any more weight

I didn't say one client, it's probably been 6-8, again too small for your minimum sample size and not controlled enough

But I do love how people on this board will totally negate the statements of others even saying it's BS, the person comes back saying they have actual experience to back up their statement yet it's put down with no evidence to the contrary.

Hanley

diegowhite wrote: »

Have you any personal experience testing the above out, like the difference between when you had 2 meals a day versus having 5 meals a day with the same net daily calories when trying to lose fat? I've found getting over weight loss plateaus with clients has been solved by looking at meal timing.

I've found that most people lie thru their teeth about what their eating, on purpose or accidentally. It’s been studied, and it doesn’t matter - look at any of the intermittent fasting or lean gains stuff.

As I’ve said - it only matters from a diet adherence standpoint. Which is basically what most of the broscience addresses. And if that works, great. But don’t attribute it to anything other than that.

Mellor

diegowhite wrote: »

I didn't say one client, it's probably been 6-8, again too small for your minimum sample size and not controlled enough

But I do love how people on this board will totally negate the statements of others even saying it's BS, the person comes back saying they have actual experience to back up their statement yet it's put down with no evidence to the contrary.

Unless you are with your 6-8 clients 16 hours a day and track all their meals then you can't claim to know what they ate.

Some people may have success with 5 smaller meals. But there are any number of factors. Maybe they stick to the diet better, maybe they are more conscious of ensuring small portions.
The reality is, that if it worked, the reason is that they were eating less calories. and maybe 5 small meals helped them eat less calories, but the reason is still total calories, not the meals.

As a contrasting example. Some people follow a diet of one meal a day and see good results. I'd hazard a guess that the reason is that there is an upper limit for calories in oen sitting.

JJayoo

Try and improve your meals at supper time. Try and get some protein in. You also need to be careful that you don't lower your calories too low, I did this and few months ago and everything went to crap. Be proud of all the good work you are doing. Maybe start a log.