Diet overhaul - protein query

Mr. Manager

Hi all,

Apologies if this turns out to be long but I'll try keep it short and include all the relevant information.

I'll start off with my measurements: I'm 25, exactly 6 foot (182 cm) on the nose and weigh 72.7 Kg (162 lbs). Up until I was about 22 I was seriously underweight, somewhere in the region of 58 Kg (130 lbs). Smoking used to suppress my hunger. After quitting my weight ballooned to just over 83 Kg (182 lbs) from replacing cigarettes with mars bars, crisps and cans of soft drinks.

This lasted about a year then I cut down on all the crap but still had a bad sweet tooth. Would have been known for punishing a multipack of crisps in a day, no problem. Got my weight down to around 77 Kg but in better shape. For now, I'm trying to reduce my belly fat and tighten up on the out of shape parts as well as build up a bit (I'll be participating in Brazilian Jiu Jitsu so need to be somewhat stronger than I am now)

Now, I've been going to the gym, working out at home and have changed my diet a lot. Specifically cutting out crisps and chocolate to a maximum of one per week. My gym time is Monday weights, Tuesday cardio, Wednesday weights, Thursday cardio, Friday rest, Saturday outdoor cycle, Sunday rest.

I'm not sure on the names of any machines I use but will try explain as best I can. Each day starts off with a 5k cycle to warm up and finishes with stomach crunches.

Weights

Leg squat (sitting in a seat and I push away from the block - NOT pushing the block the away) 15 reps @ 79 kg x 3
Inside leg abductor - 15 reps @80 kg x 3
Outside leg abductor - 15 reps @60 kg x 3
Arm curls - 15 reps @21 kg x 3
Arm pulls (sitting on a seat and pulling two handles toward me) - 15 reps @42 kg x3
Chest press - 15 reps @35 kg x 3
Shoulder press - 15 reps @35 kg x 3
Bench press - 15 reps @35 kg x 3

Cardio

20k on the bike (possibly 25 at times)
light 2k jog
Row 2k
Crosstrainer 2k

I've recently moved position in work to a Monday - Friday which is heaven for having a strict routine. My diet is ok (I think but I'm always hungry between breakfast and lunch)

Breakfast is a bowl of pineapple and melon mixed with natural yoghurt

Lunch is usually some combination of chicken/beef and veg

Dinner is usually something similar to lunch, just a bigger serving.

After each workout I've a whey protein shake. Have only begun using protein shakes so have yet to notice a big difference.

Basically, after all of the above - I'm looking for any guidance on things to change, implement, remove etc?

Is it alright for me to take a shake between breakfast and lunch (I don't usually have time in work to do anything more)? As it is, I snack on table water biscuits (about 5) and a few handfuls of nuts.

Thanks to anyone who made it through the whole thing and offers advice

Zombienosh

You say you're getting hungry between breakfast and lunch because you're breakfast could be better.

The usual things people always suggest are -> Eggs or Porridge.
If you have time you could also try making some awesome pancakes using oats, eggs and protein.

Mr. Manager

Zombienosh wrote: »

You say you're getting hungry between breakfast and lunch because you're breakfast could be better.

The usual things people always suggest are -> Eggs or Porridge.
If you have time you could also try making some awesome pancakes using oats, eggs and protein.

I thought my breakfast was lacking a bit of substance alright, thanks. Used to have pancakes a bit but wasn't sure on how good they were... always assumed they weren't great for you. Suppose putting sugar and lemon on them didn't help.

Eggs as well was another I tried for a few weeks. Not a fan of scrambled eggs but ate them anyways. Just thought it was better to find something I liked rather than eating for the sake of being healthy.

thegreatiam

for breakfast try this pancake:

mash one banana.
mix with 2 eggs.
add a scoop of protein powder.
fry on medium heat til brown. Make thick, American style rather than crepe style.

top with your usual breakfast yoghurt.

It has a fair whack of protein and a decent amount of carbs. should see you through til lunch.
PS, can keep in the fridge for a day or so.

As for your exercise. Im no expert but I would suggest doing more compound lifts rather than isolation machine exercises. You'll work your whole body more and see results faster.
google starting strength by mark ripptoe or strong lifts 5x5 as to sample programmes designed for beginners.

Stench Blossoms

What kind of pancakes did you have before?

Protein pancakes are not like regular ones. A quick google search would throw up some recipes.

I'd move away from using the machines in the gym. Could you get a program off a trainer in your gym? Something including some compound lifts.

Mr. Manager

thegreatiam wrote: »

As for your exercise. Im no expert but I would suggest doing more compound lifts rather than isolation machine exercises. You'll work your whole body more and see results faster.
google starting strength by mark ripptoe or strong lifts 5x5 as to sample programmes designed for beginners.

Thanks for the recipe and advice! Not to sound like a moron, but what are compound lifts? My GF used to be a fitness instructor so have just been following most of her guidance. Would definitely look into getting a PT though - to be honest, I'd spoken of the idea only recently. Just waiting until I have some spare cash.

Stench Blossoms wrote: »

What kind of pancakes did you have before?

Protein pancakes are not like regular ones. A quick google search would throw up some recipes.

I'd move away from using the machines in the gym. Could you get a program off a trainer in your gym? Something including some compound lifts.

I was just eating normal ones with milk, flour and eggs. Sticking a sprinkle of sugar and a squeeze of lemon on top. Used to have 2 in the morning for as long as the batch was in the fridge which was roughly 3 days.

My garage is slowly becoming my own home workout area. It's just things are so expensive it's taking time. Don't have much at the moment but enough to tie me over for the days I can't make the gym.

thegreatiam

Cereal Rapist wrote: »

Thanks for the recipe and advice! Not to sound like a moron, but what are compound lifts?

Compound lifts are lifts where you exercise more than one muscle.
squats, bench press, pull ups, bar rows etc.
rather than just working out one muscle on a machine.

The idea is to get more of your body working in unison, the way it is designed to rather than isolating one part to increase its size.

Unless body sculpting is your ultimate goal go with the compounds to start with and add isolation work when youve increased your base fitness.

Cereal Rapist wrote: »

I was just eating normal ones with milk, flour and eggs. Sticking a sprinkle of sugar and a squeeze of lemon on top. Used to have 2 in the morning for as long as the batch was in the fridge which was roughly 3 days.

Those wouldn't be great off the bat for breakfast. Its all carb, low fat and low protein (fasts and proteins are what drives you, carbs are just easy energy.

Try the one i suggest for more protein (even without the powder added its still 2 eggs) or the oat ones with protien powder.

save the flour ones for an occasional treat.

Cereal Rapist wrote: »

My garage is slowly becoming my own home workout area. It's just things are so expensive it's taking time. Don't have much at the moment but enough to tie me over for the days I can't make the gym.

there are a hell of a lot of things you can do in a home gym for little or no money.

you don't need equipment, google 'solitary fitness' for a good body weight routine.

Id advise getting a decent yoga mat (or soft carpet) and consider a chin up station. other than that you need very little else for a home gym.
The best one of those Ive seen is made by a fellow boardsie I believe. Ill look for a link.

Mr. Manager

Again, thanks very much for the response.

Body sculpting is not my goal I don't have the body frame for it and would probably look silly. Not looking to get super ripped, just tidy up the edges and get some shape.

I'll have a look on the internet today for some compound lift exercises and see about how best to incorporate it into my daily routine.

As for my overall diet, do you think there is anything that should be amended? I'll sort out some proper pancakes for the next few days as my hunger right now is a joke. Fruit and yoghurt isn't doing it for me at all.

thegreatiam

Cereal Rapist wrote: »

As for my overall diet, do you think there is anything that should be amended? I'll sort out some proper pancakes for the next few days as my hunger right now is a joke. Fruit and yoghurt isn't doing it for me at all.

nothing off the top of my head immediately.
keep it simple, meat and 2 veg for midday and evening meals.
I would try to get more protein in the morning.
steak and eggs would be an ideal breakfast.
or bacon and eggs.
those pancakes would be a good alternative tho.

the rest is portion control.

hit the stickies to find out your daily calorie totals and what to do with that info. you don't need to go too far in the first few post covers the basics.

Mr. Manager

Just thought I'd post an update on this.

Only been 2 weeks since starting the compound weight exercsies but already noticing some change. Internally and externally. My appetite is getting bigger so am having to eat more - need to get more weights for my garage too as some are starting to get easier.

Wanted to say thanks to whoever pointed me in the direction of this link. (might not have been from this thread but found it from peoples advice here.)

I've a photo from before I started working out about 10 weeks ago. I'll post a before/after photo in September. Provided there's something to show off :pac:

Following this workout plan -

Monday - Workout A (Main Muscles Worked - Pecs, Triceps):

Main Body Part Exercise Sets Reps Rest
Pecs Incline Barbell Bench Press 4 15, 8, 8, 6 60-90 sec
Pecs Flat Barbell Bench Press 4 15, 8, 8, 6 60-90 sec
Pecs Dip 4 15, 8, 8, 6 60-90 sec
Pecs Barbell Pullover 4 15, 8, 8, 6 60-90 sec
Click Here For A Printable Log Of Monday.

Tuesday - Workout B (Main Muscles Worked - Quads, Hamstrings):

Main Body Part Exercise Sets Reps Rest
Quads Barbell Squats 4 15, 8, 8, 6 60-90 sec
Quads Front Barbell Squat 4 15, 8, 8, 6 60-90 sec
Quads Sumo Deadlift 4 15, 8, 8, 6 60-90 sec
Hamstrings Barbell Stiff-Legged Deadlift 4 15, 8, 8, 6 60-90 sec
Click Here For A Printable Log Of Tuesday.

Wednesday - Cardio:

Run or jump rope for 30 to 60 minutes.

Thursday - Workout C (Main Muscles Worked - Delts, Traps):

Main Body Part Exercise Sets Reps Rest
Delts Barbell Military Press 4 15, 8, 8, 6 60-90 sec
Delts Barbell Upright Row 4 15, 8, 8, 6 60-90 sec
Delts Barbell Clean and Press 4 15, 8, 8, 6 60-90 sec
Click Here For A Printable Log Of Thursday.

Friday - Workout D (Main Muscles Worked - Lats, Lower Back):

Main Body Part Exercise Sets Reps Rest
Lats Pull-up 4 15, 8, 8, 6 60-90 sec
Lats Bent-Over Barbell Row 4 15, 8, 8, 6 60-90 sec
Lower Back Barbell Deadlift 4 15, 8, 8, 6 60-90 sec

It's weird that about 6 months exercise and working out would have been something I'd have hated to do. Now, I can't wait to get up before work and do something. Thinking about starting a twice daily routine shortly.