Ok so I have been doing some research and looked round the world fitness forums for more information but would like some input into a personal goal that I’m trying to achieve.
I’m not particularly fat as such but I’m not in great shape. I’m 19, 5 ft 9, 70kg and have a weird body shape (no shoulders, big thighs, little ankles and arm, big bum and a slight beer belly)
I’ve been told 11 stone (70kg) for my height isn't over weight by any means I think its a case of setting a good diet and workout plan to get to the shape that I am after.
I’m wanting to lose the belly (make it more flat and less round
), increase my fitness level, build muscles in shoulders arms and back and reduce the size of my bum and thighs
1st of all, my diet...
I did an online calorie calculator and it said my maintenance calorie intake is 2413 and my fat loss range is between 1500-1900. So a good start is to consume 1500 calories a day, with a balanced diet?
As for my diet I was thinking about supplements along side my meals. I’m not sure what kind I am after though. I was speaking to someone at the gym about it and he mentioned that there is a supplement you can take 2-3 times a day that are low in carbs, but give you protein and vitamins my body needs and will help me lose fat and gain some muscle?
Any more information on what supplements I could take will be greatly appreciated.
This is what I made in mind for a daily diet breakdown:
Breakfast - low fat, high carb, low salt? Maybe shredded weight with milk or some fruit?
Lunch - carbs and protein - ham salad sandwich? chicken pasta? Jacket potato? Bangers and mash?
Dinner - low carbs high protein - any suggestions?
No eating after 8pm, drinks lots of water?
Another question I have is fruit juice, I love my fresh orange juice but am I drinking too much? I can sometime get through 2 cartoons a day of the stuff, is this too much?
Ok so after my diet must come my workout, now I heard the morning is the best time to work out as during the night your body has burnt off excess fat and if you are to work out before eating in the morning you start burning off fat reserves is this true? Not sure if I got that completely right but I’m sure he said something like that!
Its not always easy for me to go the gym early morning due to lectures and work etc so I thinking an in house work out with mild weights, bridge and crunch exercises, push ups, sit ups etc and then a gym workout as early as I can fit it in,
What is the best gym work out for me? I currently do a 15-minute fat burn cycle on the exercise bike where I burn on average about 130 calories; I then do a 5 minute row and then a series of free and assisted weight training exercises.
No doubt I’m going about my training in the wrong fashion and I’m hoping someone will be able to advise me on this!
As for my current weekyl exercise, I play 5 a side cage football Tuesday nights (20 minute halfs working my socks off, pretty good cardio workout) and I’m a field hockey goalkeeper training 2 nights a week and matches once a week. As well as that I try and go down the gym 4 times a week.
Lastly my drinking, I have cut back a lot but I still go out drinking a couple nights a week, is there something I can do to counter balance this out? What alcoholic drinks should I drink instead of beer to cut down on calories?
Sorry for the long essay I know I’m asking a lot of questions and I’m going to continue looking round the forums for more FAQs and workouts and other threads about similar things but any advice will be greatly appreciated
Thanks
Joe
I’m not particularly fat as such but I’m not in great shape. I’m 19, 5 ft 9, 70kg and have a weird body shape (no shoulders, big thighs, little ankles and arm, big bum and a slight beer belly)
I’ve been told 11 stone (70kg) for my height isn't over weight by any means I think its a case of setting a good diet and workout plan to get to the shape that I am after.
I’m wanting to lose the belly (make it more flat and less round
), increase my fitness level, build muscles in shoulders arms and back and reduce the size of my bum and thighs1st of all, my diet...
I did an online calorie calculator and it said my maintenance calorie intake is 2413 and my fat loss range is between 1500-1900. So a good start is to consume 1500 calories a day, with a balanced diet?
As for my diet I was thinking about supplements along side my meals. I’m not sure what kind I am after though. I was speaking to someone at the gym about it and he mentioned that there is a supplement you can take 2-3 times a day that are low in carbs, but give you protein and vitamins my body needs and will help me lose fat and gain some muscle?
Any more information on what supplements I could take will be greatly appreciated.
This is what I made in mind for a daily diet breakdown:
Breakfast - low fat, high carb, low salt? Maybe shredded weight with milk or some fruit?
Lunch - carbs and protein - ham salad sandwich? chicken pasta? Jacket potato? Bangers and mash?
Dinner - low carbs high protein - any suggestions?
No eating after 8pm, drinks lots of water?
Another question I have is fruit juice, I love my fresh orange juice but am I drinking too much? I can sometime get through 2 cartoons a day of the stuff, is this too much?
Ok so after my diet must come my workout, now I heard the morning is the best time to work out as during the night your body has burnt off excess fat and if you are to work out before eating in the morning you start burning off fat reserves is this true? Not sure if I got that completely right but I’m sure he said something like that!
Its not always easy for me to go the gym early morning due to lectures and work etc so I thinking an in house work out with mild weights, bridge and crunch exercises, push ups, sit ups etc and then a gym workout as early as I can fit it in,
What is the best gym work out for me? I currently do a 15-minute fat burn cycle on the exercise bike where I burn on average about 130 calories; I then do a 5 minute row and then a series of free and assisted weight training exercises.
No doubt I’m going about my training in the wrong fashion and I’m hoping someone will be able to advise me on this!
As for my current weekyl exercise, I play 5 a side cage football Tuesday nights (20 minute halfs working my socks off, pretty good cardio workout) and I’m a field hockey goalkeeper training 2 nights a week and matches once a week. As well as that I try and go down the gym 4 times a week.
Lastly my drinking, I have cut back a lot but I still go out drinking a couple nights a week, is there something I can do to counter balance this out? What alcoholic drinks should I drink instead of beer to cut down on calories?
Sorry for the long essay I know I’m asking a lot of questions and I’m going to continue looking round the forums for more FAQs and workouts and other threads about similar things but any advice will be greatly appreciated
Thanks
Joe
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