Diet Difficulties

F

fathead

0
Hi,
I need some help when it comes to my diet, I am very confused as to how much i should be eating etc, I work out 5 mornings a week and seem to be putting on weight and i am not noticing any change in my shape etc.

Most days i do 30-45 mins of cardio, a resistance programme 3 days a week and tummy work 2 days a week. For example today i did 45mins on the threadmill walking for 2mins at 4.5mph, running for 1 min at 6.5mph alternating for the 45mins, also at an incline of 5, then i did some tummy work and stretches. I also try to get out on my bike on the weekends, this weekend i did a 20mile cycle.

How much should i be eating for this much exercise?? I am 29, 5ft 8 and weight 67kg.

Thanks.
 
Most days:

B: Porridge & Honey

S: Banana

L: Sandwich with chicken & coleslaw, yogurt

S: Apple, Orange

D: Potato, Peas or Carrots, Chicken (or rice & chicken or chips & cajun chicken etc)

Sometimes give into the chocolate weakness at night(been bad lately but mostly good!)

At least 2 litres water every day

Training:
Doing a programme at mo that is
Pressups x 20
reverse fly on ball x 20 with 1.3 weight
tricep extension as above
scapulation x 20 with 1.3 weight (balancing on 1 leg)
lat pull down x 20 with 15 weight (balancing on 1 leg)
dumbell curls with 2.5 weight (as above)
leg curls with ball x 20
single leg squats x 15 (each side)
floor bridge x 20

do circuit twice, 3 times a week
 
fathead said:
Most days:

B: Porridge & Honey

S: Banana

L: Sandwich with chicken & coleslaw, yogurt

S: Apple, Orange

D: Potato, Peas or Carrots, Chicken (or rice & chicken or chips & cajun chicken etc)

Sometimes give into the chocolate weakness at night(been bad lately but mostly good!)

At least 2 litres water every day

Training:
Doing a programme at mo that is
Pressups x 20
reverse fly on ball x 20 with 1.3 weight
tricep extension as above
scapulation x 20 with 1.3 weight (balancing on 1 leg)
lat pull down x 20 with 15 weight (balancing on 1 leg)
dumbell curls with 2.5 weight (as above)
leg curls with ball x 20
single leg squats x 15 (each side)
floor bridge x 20

do circuit twice, 3 times a week
Click to expand...
I'll just remark on your diet ... you need to add protein to your breakfast AND your 2 snacks. Also, are you drinking enough water ??
 
I agree. More protein, more weight and less reps. Sounds like you need to really zero in on making your current routine and menu even better.

Here are 5 tips that may help...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
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