Im New Here Good Advice Needed

L

LeeUK

0
right im new here so go easy on me haha,right i currently weight 210 lbs (15 stone) im 5,7 and 20 years old.quite active as i play rugby once a week and also train in the gym 3-5 times.i aint got no set routine i either get on the weights,or just do some cardio.


i wanna change this i wanna get meself in shape as im quite flabby upper body wise. i am a stocky lad fair build so i was thinking to gettin down to about 185 pounds, and healthy and strong,and be alot fitter as ill need this for my rugby and also upper body strengh,i dont wanna build and go bigger muscle wise.i wanna maintaine my muscle mass but cut down drasticly on my bf% which is currently 32.1% roughly.

what would you guys say i should be targettin my bf% at? i did a body composition analyzer in the gym these are the results...

bmi 32.8
bmr 2094 kcals
impendance 477
fat % 32.1
fat mass 4 stone 11.2lb
ffm 10 st 2.4lb
tbw 7 stone 6.2lb
desirable range - fat % 8-20
fat mass 12 stone 7.6lb


what ever all they are ^^ haha

i written meself a routine out and a diet im gonna try and stick at, i know it aint gonna be spot on so any advice on it would be much appreciated.ill paste that into the thread at the end,



so basicually im having a good routine to stick at,and a good easy diet to follow as bein male i aint the most adventurous of cooks,sayin that i cant even cook anyway haha so simple foods all the better lol!!

heres the routine and diet folks.


-Weight traning and Cardio routine-


Monday - + Ten minute cardio warmup.
+ Fullbody workout (2 exercises on each body part)
+ 20 mins light cardio
+Press up's + Sit up's (pyramids)

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Tuesday - + 50 minutes intense cardio - 10 minutes fast jog
- 20 minutes cross runner
- 5 minutes rowing machine
- 5 minutes stepper
- 5 minutes bike
- 5 minutes fast jog


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Wednesday - + Ten minute cardio warmup.
+ Fullbody workout (2 exercises on each body part)
+ 20 mins light cardio
+ Press up's + Sit up's (pyramids)

--------------------------------------------------------------------------------------------
Thursday - + HIIT 20 minutes running or bikein
+ 30 minutes swimming

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Friday - + 50 minutes intense cardio- 10 minutes fast jog
- 20 minutes cross runner
- 5 minutes rowing machine
- 5 minutes stepper
- 5 minutes bike
- 5 minutes fast jog
---------------------------------------------------------------------------------------------
-Diet Plan-



Meal 1 (Breakfast) - bowl or poridge

Meal 2 (Snack) - Atimel Yogurt 1 apple 1 banana

Meal 3 (dinner) - 2 tins of tuna light salad 1 round of whole wheat bread

Meal 4 - protein shake 1 orange

Meal 5 (Tea) - Steamed vegis red meat



the fullbody exercises will be probably
chest - bench press / flies
back - lat pull downs / seated row
shoulders - shoulder press / front dumbell raises
biceps - 21's
legs - squats / lunges
triceps - dips


so all the advice i can get is welcome remember my goal is weight loss but to keep my muscle mass and gain strengh without going any bigger,thanks in advance!
 
First off, welcome to the board. :)

Secondly, your progress, as your goals are mainly related to fat loss, is going to revolve around your nutrition. I recommend plugging how much of the foods you have listed, that you are eating, into . This will tally up your calories, proteins, fats, and carbs. I can't tell b/c you don't list how much you are eating, but it seems lacking in calories and possibly protein. Definitely lacking in veggies and EFAs.

Third, how are you lifting. Meaning, how many sets and reps? The program design could surely use some work, but before we get into specifics, better off answering these questions and using this as our starting point.
 
cheers thanks for the reply,reps wise im doin about 7-10 reps 3 sets on each exercise.as for the diet there not tiny meals just enough to fill i aint a clue tbh how many callories intake i do each day i just try to stick to tryin to eat healthy.which by your reply it aint the best balanced diet with not havin loadsa spare time i findf it hard to cook or make ready made meals so if you could some how write me a decent balanced diet which is easy to follow id be very appreciative pal,as for the routine were do you think it needs improving? and how about the cardio side of things mate.
 
I will not write you up a diet. There is no point to it. One, too much effort on my part. If I went around writing up a diet for each and every person here, I would need to quit my job. Two, if I spoon fed you what to eat, you wouldn't learn anything and the chances of your sticking to a plan for any appreciable amount of time, long enough to invoke change, would be extremely low.

That said, feel free to go to and start toying around with what you are currently eating. If you are serious about improving your physique, you will take the time to understand calories, what you are eating, and how it corresponds to your current goals. I suggest reading this post I did in another thread about setting up a diet:

Before I get into specifics with someone, I like to make sure they have their calories figured out first. That is the driving factor behind all of your goals. For general purposes, maintenance caloric intake is 15 calories per pound of body weight. From this, I like to start with a deficit of roughly 15%.

My diet is majority carbs. I think any diet for the average person, leaving out goal dependencies, should worry about calories first and foremost, then protein requirements, then EFAs. Once they are accounted for, it is fair game to toy around with the remaining macronutrients required to fulfill your energy requirements.

For instance, if I need 3500 calories to maintain, that is the number I will shoot for.

I like to have 1 - 1.5 gm of protein for each pound that I weigh. Right now that would be 195. There are 4 calories in each gram of protein, which equals out to be 975 calories (using 1.25 grams/lb). If you are not weight training, these requirements would be lower. If you are dieting with a caloric deficit, protein requirements actually increase.

Then I worry about my fats. I like to have somewhere in the neighborhood of 50-100 grams as a minimum. Of this, I keep it to the healthy side of things with monounsaturateds (olive oil), certain polyunsaturateds (omega-6/9s, stuff like flax oil, borage oil, etc), and a source of omega-3s (fish oil caps, or a serving of omega-3 rich fish like salmon). Let's say from this, I take in 100 grams of fat. There are 9 calories per gram of fat, leaving us with 900 calories here.

That gives us a total of 1875 calories, while I am shooting for 3500! I need 1625 more. This is where I add my carbs and I toy around with the other macronutrients too. As an average, I would say 200 grams of carbs is a good number for an active individual. I have gone much higher myself. At any rate, once you calculate your proteins and fats, you fill the deficit needed to reach your caloric goal with a mixture of the 3. I tend to keep protein pretty stable at 1 - 1.5g per lb.

It tends to be very personal and goal dependent from this point forward. If you were going to be doing a lot of frequent cycling, I would load up on carbs, especially close to your workouts/cycles. Active people can benefit from carbs, although there is no such thing as an essential carbohydrate, there are only essential amino acids and essential fats.

If this seems like too much work for you, then simply start eating less and adding more veggies into and EFAs into the mix. If you lose weight for any quality length of time.... great! If not, come back and trying doing things the "right" way.

As for the workouts, you would be better served sticking to heavy compound lifts. Think, squats, deadlifts, bench press, rows, OH press, pullups, etc. Handful of sets at 4-6 reps.
 
Steve,

What are EFA's? Either my brain isn't functioning enough to figure it out, or I have no clue to what you are referring.

Thanks,
Photo
 
cheers for that mate im gonna give that fitday a go see if i can figure it out,all seems abit much at the minute but im deffo gonna give it a good go! im sure once you get on top of it all its quite simple so heres to hoping.so ur saying like do 5 x 5 on exercises? what about cardio mate hiit twice a week and 1 session of just intense training to split it up abit sound ok? what about doin hiit after a workout or is that a no no?
 
LeeUK said:
cheers for that mate im gonna give that fitday a go see if i can figure it out,all seems abit much at the minute but im deffo gonna give it a good go! im sure once you get on top of it all its quite simple so heres to hoping.so ur saying like do 5 x 5 on exercises? what about cardio mate hiit twice a week and 1 session of just intense training to split it up abit sound ok? what about doin hiit after a workout or is that a no no?
Click to expand...

You can do HIIT after a workout, if you are can handle it. Some can't. Some can.

I would start with one session of HIIT per week and maybe 2 sessions of steady state cardio for 30 or so minutes.

And yes, a 5x5 routine is perfect.
 
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