program/dietry advice

limerickhurl

First off, just like to apologise for posting what is probably one of the more common topics on this forum...but there really is a load of information, and it is difficult to sift through it all for something that suits.

I'm 5'11", about 12 and a half stone, and 26. Looking to tone up and get stronger as I feel I'm gone quite soft. Not totally alien to workouts and fitness, but have gone stale of late, and looking to revitalise myself.

I know diet is a huge thing, and this is where I'm most ignorant. I hear a lot about certain food groups, but I can never tell what foods these actually are! In other words, I'm not sure what I should eat for breakfast, lunch, dinner, etc.

Would love a workout that focuses on shoulders, arms and stomach, as I feel these are areas where I've gone soft and generally not very healthy looking right now.

Also, was thinking about purchasing Optimum Nutrition's Platinum Hydro Power, as I heard from a friend that it was quite good.

Any advice on these questions would be most welcome, and I apologise again if I'm repeating what many people ask here.

Thanks

limerickhurl

Any advice on these questions please?!?!

riveratom

limerickhurl wrote: »

First off, just like to apologise for posting what is probably one of the more common topics on this forum...but there really is a load of information, and it is difficult to sift through it all for something that suits.

I'm 5'11", about 12 and a half stone, and 26. Looking to tone up and get stronger as I feel I'm gone quite soft. Not totally alien to workouts and fitness, but have gone stale of late, and looking to revitalise myself.

I know diet is a huge thing, and this is where I'm most ignorant. I hear a lot about certain food groups, but I can never tell what foods these actually are! In other words, I'm not sure what I should eat for breakfast, lunch, dinner, etc.

Would love a workout that focuses on shoulders, arms and stomach, as I feel these are areas where I've gone soft and generally not very healthy looking right now.

Also, was thinking about purchasing Optimum Nutrition's Platinum Hydro Power, as I heard from a friend that it was quite good.

Any advice on these questions would be most welcome, and I apologise again if I'm repeating what many people ask here.

Thanks

The trick is to keep things simple, read up and master the basics and be consistent. I'd start with the 'Stickies' section on this forum - good reading there on the aforementioned basics.

Another great site I would recommend is dominic.ie - great tips and guidance there - all no-nonsense stuff. The guy who runs it posts here as Transform.

In my opinion:

Top diet tips

-Avoid junk food. If you want something sweet, have some dark chocolate (70%+ cocoa content), if you want something salty, have a small handful of nuts. After a while, you'll find you don't want junk anymore.

-Cut sugar down to an absolute minimum.

-Drink lots of water (obviously don't go overboard) - it will help fill you up and reduce cravings.

Sample menu for a typical day:

Breakfast: Eggs (true breakfast of champions) / porridge / small portion of wholegrain toast / fruit e.g. bananas

Lunch: Salad / fish / wholegrain bread / meat / soup / veg etc

Dinner: Fish / meat / veg

Snack on small quantities of nuts, fruit etc.

Training

Most of the time, go hard or go home. Focus on whole-body movements and exercises. This means squats, deadlifts, rowing, sprints, presses, high-intensity stuff. Don't be like nearly everyone else in the gym walking around polishing the guns!

limerickhurl

Thanks very much riveratom, very helpful advice. Much appreciated.