Yo, cheers for reading, sorry if its long-winded want to get things as clear I can, cheers!
My story:
5 foot 10, 31 years old, 12 stone 12 / 81.5kg as of today, looking initially to get to 12 stone or maybe less, basically to be lean and healthy.
I smoked from 15 till last March, after stopping I started doing cardio/weights regularly and improving diet. Started smoking again at Christmas and stopped trainin for 3 months, gave up smoking 3 weeks ago (permanently) am now very interested in HIIT and have been reading up!
Diet:
Breakfast - Optivita cereal
Lunch - usually a home made pasta pot, brown pasta, very spicey stir fried chicken + lots of stir fried veg, no sauce as such.
Tea - usually a hot curry/stir fry made from scratch as healthily as poss whilst obviously usin a bit of oil, usually chicken sometimes beef or prawn, lots of veg.
Snacks - eat lots during the day at work, boredom WhateeeEver! Daily snack routine includes 3 slices unbuttered malt loaf, 2 ryvita with extra light spread + cherry tomatoes, lots of fruit (apples, bananas, blue/black/strawberries, grapes, satsumas).. Also started to snack a bit on nuts and seeds, cashews usually..
Drinks - only drink water ever apart from some weekend alcohol, but usually only 1 night and not to a ridiculous excess.
Training:
I think smoking quite heavily for many years still affects my cardio fitness. Up until now have been doing 3/4 sessions per week in the gym which contain cardio and weights, usually cardio 1st, which I believe isn't useful.. reason being I want to do as much cardio as I can so do that 1st, then weights when I'm somewhat breathless..
Cardio I can manage usually consists of either 20 mins cross trainer level 8 (out of 20), calories ~230, or 15 min run at ~11kph, calories ~240... Always manage that, some days more or both.
Weights, on advice of gym chap, 12 reps of ~50kg (depending on machine), so that last few reps are very difficult. 2 sets per machine.
In the last week I've tried HIIT twice (not consecutively). 1st time on treadmill, I realise this is an unpopular/potentially dangerous way to do it, but I enjoyed it, did 17kph for 30s, 7kph for 90s recovery, 6 times. Very tired afterwards, but also feeling twinges in my hamstrings (I think, back of thighs, my muscle knowledge isn't great), and to a lesser extent in my calves. These twinges still present 2 days later (today) so I did HIIT on cross trainer to minimize injury risk. Warmed up 5 mins, 30 seconds level 20 going all out, 90 seconds level 8 movin slooow, repeated 6 times then warm down. This hasn't impacted me too much although I feel my muscle twinges are slightly more acute..
Supplements:
Take 2 Acetyl-L-Carnitine in the morning on advice of gym chap, but realise I should take them 3 times daily, when I'm restocked will try and stick to this.
Also take Green Tea Extract cap, and a multi-vit
Questions:
Diet:
I eat lots of fruit, how does this affect my cutting/HIIT regime?
I've read that whilst cutting using HIIT Fat should be 40% of diet, Carbs 20%, Protein 40%.. Is this recommended?
How does my diet figure in this? (my nutriotional knowledge isn't extensive although getting there..)
To provide the fats should I be eating things like seeds/nuts for high poly/mono counts?? Or meat or something?
Is the reasonably large amount of brown pasta lunch providing too many carbs? Considering evening meal usually contains rice/noodles..
Am assuming I need more lean meat for the protein?
Any other dietary advice most welcome..
Training:
The twitches (which feel like they could turn into a pulled muscle or something if pushed), probably due to lack of fitness? Or possibly the lack of protein drink to help repair muscles? Should I stop exercising immediately till they are not present?? Or should I refrain from HIIT and do steady cardio until they recede?
Should I ever do Cardio & Weights on the same day or always seperate? I'm assuming HIIT should be done on its own? Is it ok to do steady state cardio in between my HIIT days? I ask as am keen to lose the extra weight as quickly as poss.
For cutting should I do easier sets of weights (35kg or so) with more reps/sets? May bulk later but cutting is the priority..
My schedule when fitter will hopefully be 3 days of HIIT / week (not consecutively), and 2/3 days of weights/steady state cardio.. This sound good for cutting?
Supplements:
Acetyl-L-Carnitine any good?
I believe I should take Whey shakes, I've read that for HIIT/Weights sessions; drink 1/3 before workout the rest after.. This sound correct? If I'm doing a steady state cardio session only should I not take the Whey at all?
Any other supplements useful for cutting? Generally I'd prefer to get most things from diet, but am open to supplements..
I get my supplements from myprotein.co.uk..
Wow sorry about the length of that and the amount of questions, trying to cover all bases. Cheers to anyone for any help with any part of this, I'm kind of on my own doing this as all my mates are quite unhealthy haha. Looking forward to looking great me, cheers
My story:
5 foot 10, 31 years old, 12 stone 12 / 81.5kg as of today, looking initially to get to 12 stone or maybe less, basically to be lean and healthy.
I smoked from 15 till last March, after stopping I started doing cardio/weights regularly and improving diet. Started smoking again at Christmas and stopped trainin for 3 months, gave up smoking 3 weeks ago (permanently) am now very interested in HIIT and have been reading up!
Diet:
Breakfast - Optivita cereal
Lunch - usually a home made pasta pot, brown pasta, very spicey stir fried chicken + lots of stir fried veg, no sauce as such.
Tea - usually a hot curry/stir fry made from scratch as healthily as poss whilst obviously usin a bit of oil, usually chicken sometimes beef or prawn, lots of veg.
Snacks - eat lots during the day at work, boredom WhateeeEver! Daily snack routine includes 3 slices unbuttered malt loaf, 2 ryvita with extra light spread + cherry tomatoes, lots of fruit (apples, bananas, blue/black/strawberries, grapes, satsumas).. Also started to snack a bit on nuts and seeds, cashews usually..
Drinks - only drink water ever apart from some weekend alcohol, but usually only 1 night and not to a ridiculous excess.
Training:
I think smoking quite heavily for many years still affects my cardio fitness. Up until now have been doing 3/4 sessions per week in the gym which contain cardio and weights, usually cardio 1st, which I believe isn't useful.. reason being I want to do as much cardio as I can so do that 1st, then weights when I'm somewhat breathless..
Cardio I can manage usually consists of either 20 mins cross trainer level 8 (out of 20), calories ~230, or 15 min run at ~11kph, calories ~240... Always manage that, some days more or both.
Weights, on advice of gym chap, 12 reps of ~50kg (depending on machine), so that last few reps are very difficult. 2 sets per machine.
In the last week I've tried HIIT twice (not consecutively). 1st time on treadmill, I realise this is an unpopular/potentially dangerous way to do it, but I enjoyed it, did 17kph for 30s, 7kph for 90s recovery, 6 times. Very tired afterwards, but also feeling twinges in my hamstrings (I think, back of thighs, my muscle knowledge isn't great), and to a lesser extent in my calves. These twinges still present 2 days later (today) so I did HIIT on cross trainer to minimize injury risk. Warmed up 5 mins, 30 seconds level 20 going all out, 90 seconds level 8 movin slooow, repeated 6 times then warm down. This hasn't impacted me too much although I feel my muscle twinges are slightly more acute..
Supplements:
Take 2 Acetyl-L-Carnitine in the morning on advice of gym chap, but realise I should take them 3 times daily, when I'm restocked will try and stick to this.
Also take Green Tea Extract cap, and a multi-vit
Questions:
Diet:
I eat lots of fruit, how does this affect my cutting/HIIT regime?
I've read that whilst cutting using HIIT Fat should be 40% of diet, Carbs 20%, Protein 40%.. Is this recommended?
How does my diet figure in this? (my nutriotional knowledge isn't extensive although getting there..)
To provide the fats should I be eating things like seeds/nuts for high poly/mono counts?? Or meat or something?
Is the reasonably large amount of brown pasta lunch providing too many carbs? Considering evening meal usually contains rice/noodles..
Am assuming I need more lean meat for the protein?
Any other dietary advice most welcome..
Training:
The twitches (which feel like they could turn into a pulled muscle or something if pushed), probably due to lack of fitness? Or possibly the lack of protein drink to help repair muscles? Should I stop exercising immediately till they are not present?? Or should I refrain from HIIT and do steady cardio until they recede?
Should I ever do Cardio & Weights on the same day or always seperate? I'm assuming HIIT should be done on its own? Is it ok to do steady state cardio in between my HIIT days? I ask as am keen to lose the extra weight as quickly as poss.
For cutting should I do easier sets of weights (35kg or so) with more reps/sets? May bulk later but cutting is the priority..
My schedule when fitter will hopefully be 3 days of HIIT / week (not consecutively), and 2/3 days of weights/steady state cardio.. This sound good for cutting?
Supplements:
Acetyl-L-Carnitine any good?
I believe I should take Whey shakes, I've read that for HIIT/Weights sessions; drink 1/3 before workout the rest after.. This sound correct? If I'm doing a steady state cardio session only should I not take the Whey at all?
Any other supplements useful for cutting? Generally I'd prefer to get most things from diet, but am open to supplements..
I get my supplements from myprotein.co.uk..
Wow sorry about the length of that and the amount of questions, trying to cover all bases. Cheers to anyone for any help with any part of this, I'm kind of on my own doing this as all my mates are quite unhealthy haha. Looking forward to looking great me, cheers
