New to this, were to start ?

damagegt

Hello all.

Im looking to get in better shape/tone up.Im 6ft 4" 94kg.Im running or using cross trainer 30-45 mins and iv started weights for 30 mins each day.I eat well, all fresh home cooked meals,fruit,beans,brown rice lean meats and fish but I think my portions are to big.Im stuck in the routine of 3 meals a day which from what iv read is wrong.So Iv a few questions.

1) Should I be eating smaller portions more offen and if so what size and what should they consist of ?
2)What should I be eating before I work out and how long before and after?
3) Is there any diet/routine that I could follow?
4)Should I be alternating my days between cardio and weights ?
5)What else should I be doing ?

Jev/N

Personal opinion on this and info recevied from a seemingly knowledgeable trainer -

Try interval sessions on your running: 30 secs on, 15 rest (or 1.5 mins on, 30 secs rest) on either a medium/high speed treadmill or lower speed, high incline. From what I have read or heard (hopefully not a bro-science alert), intervals are significantly more beneficial that going for a 30-45 mins run at a consistent pace.

In terms of portion size, I'm not sure whether the 3 meals vs 5/6 small portions a day suit - as far as I've understood, it really depends on your body type.

For weights, high reps and low rest times in between sets would suit weight loss and toning.

damagegt

Jev/N wrote: »

Personal opinion on this and info recevied from a seemingly knowledgeable trainer -

Try interval sessions on your running: 30 secs on, 15 rest (or 1.5 mins on, 30 secs rest) on either a medium/high speed treadmill or lower speed, high incline. From what I have read or heard (hopefully not a bro-science alert), intervals are significantly more beneficial that going for a 30-45 mins run at a consistent pace.

In terms of portion size, I'm not sure whether the 3 meals vs 5/6 small portions a day suit - as far as I've understood, it really depends on your body type.

For weights, high reps and low rest times in between sets would suit weight loss and toning.

Thats good the hear,its pretty much what im doing now.I just need to find out more about the food side of it so.
Thanks for the help

pbowenroe

3 meals a day is fine

RidleyRider

Eat as big/small meals as you want. As long as they fit into your calories for the day it doesn't matter. Whatever is most convenient for you really.

You could try a 40/40/20 split food wise (protein/carbs/fats).

You could look up the intermittent fasting thread here too. If it works half as well for you as it has for the likes of the hodgetwins you'll be set.

damagegt

ok iv had a look at the 40/40/20 routine and mine works out at 300g protein 300g carbs and 66g fats with me eatting 3000 calories a day.Would that be about right ?

pbowenroe

Are you trying to lose weight?

cmyk

damagegt wrote: »

Hello all.

Im looking to get in better shape/tone up.

This basically means losing fat and holding on to as much muscle as you can in the process. It also means creating an energy deficit (see the stickies for more information on that). Having said that, increasing the quality of your food (proteins and fats from meats/fish and carbs from vegetables) may do that automatically if you're previous diet has been poor.

damagegt wrote: »

1) Should I be eating smaller portions more offen and if so what size and what should they consist of ?

As others have said, whatever suits your lifestyle.

damagegt wrote: »

2)What should I be eating before I work out and how long before and after?

Again stick to the main principles, try to get a decent meal in an hour or two either side of your training...tweak as necessary regarding energy levels.

damagegt wrote: »

3) Is there any diet/routine that I could follow?

Just be sensible, most people try to overcomplicate it. Intermittent fasting seems to be in vogue at the moment, I don't like it for a few reasons but it obviously suits some people.

damagegt wrote: »

4)Should I be alternating my days between cardio and weights ?

You can do some cardio (at a low level to start) each day, strength train every other day, but push this to get stronger each session, whether you're using machines or free weights.

damagegt wrote: »

5)What else should I be doing ?

Have patience and enjoy the process, learn to cook if you don't already know.

damagegt

pbowenroe wrote: »

Are you trying to lose weight?

not really looking to lose weight,more tone up and gain a little

damagegt

ok,ill stick to what im doing for the moment.Im trying not to over compicate it because i know if i do i wont enjoy it.Im well able to cook and the food I think will be my biggest problem,trying to calculate quantities and portion size then converting that to cals but im sure that will come in time.

The intermittent fasting,would this be a good idea since i dont really want to lose any weight, more gain maybe 7-10lbs and tone up?

Mr. CooL ICE

Regarding portion size... I eat 5 medium portions of food a day. It suits me because due to my work schedule, I exercise at various times of the day.

Before I was doing this, I was eating large 3 times a day and was only able to run in the evening time (right before my 3rd meal). Any time I ran at other times of the day, I was abysmal and completely drained afterwards, so a switch to 5x medium meals now allows me to exercise at any time without adverse effects. It's probably only psychological, but it worked for me.

damagegt

Thanks for the advice guys.Would I be ok with this ?

Heres my routine.Plenty of water though out the day 2lts+

Breakfest 9.30am = porridge made with whole mike,cinnominn and a bannana
Snack= 2-3 kiwis with natural yougurt or a handful of mixed nuts
Lunch 1 = 3 pouched eggs in a wholemeal flat bead with 2 slinces of lean organic panchetta
2.30-3= 45min run or cross trainer 10 rest 30 min weights
Snack= same
Dinner 6-7pm= either completly homemade curry/roast/pasta dish or omlilet with plenty of veg,either brown rice or potatos and lean meat i.e chicken/turkey,pork steak or fish with a glass of whole milk
10pm = 10mins weights