My Big Step.....

S

Shaun81

0
Newbie

Group: New Members
Posts: 2
Joined: 2-November 09




Hi all,

As the title suggests I am treating joining this community as a massive step in the right direction towards my weight/physique goals; something I have struggled with for many years.

I have good general fitness but am far too prone to boredom when routinely exercising which distracts me from my goals. Over the summer I was road cycling 50-80 miles a week (but not every week as I would find weak excuses, yet I would always really enjoy it when I did go!) and last year, 2008, I ran the Blackpool 10k in an hour with my girlfriend which was a good experience, so I am no slob.

On a serious note, the men in my family have all suffered from high blood pressure and are all overweight (I am by far the most active). My father and grandfather have both had strokes which is one of my main motivations for sorting myself out.

My number one goal NOW is to shed the pounds from round the waist and pack on the muscle and that is where I hope you guys will help. I am 5'10 and 82kg so I am not massive, but I am far from happy with my body the way it is. I know that this change will benefit me in so many ways and desperately need it to happen.

If you can offer any advice, tips, support it would be much appreciated trust me! I will offer any advice I can to people in a similar situation through my ups and downs. Realistically I am expecting to see noticable results within 3-5 months and will be trawling this forum for tips to help me on the way.

Looking foward to getting involved and meeting like-minded people!

Shaun
 
Welcome!
 
joebedford said:
Sounds like you are an exerciser, so how is your diet?
Click to expand...

Yes, I have good base fitness but my exercising tends to wittle away after 2-3 weeks which then pretty much puts me back at square 1.

My diet is really good IMO, I love to cook and am not a junk eater.

Monday to Friday typical meals:

7:30 Breakfast - fruit & fibre cereal OR poached eggs on brown toast OR ow fat croissants x 2 with low fat jam

12:00 - Chicken or Tuna salad on brown bread

17:30 - Always a homecooked meal usually made up of: chicken curry, salad wraps, tuna steaks, salmon, pasta, rice, stir fry, noodles, pork steaks, sausages

20:00 - Maybe a muller rice or a small snack.

** What I have started doing as of last week is buying 2 small meals at 12:00 either 2 x salads or 1 x soup and 1 x salad. I will eat 1 at 12:00 and save the other until 4:00ish before I leave work so I am ready to hit the gm when I get home and not tempted to sit down and eat dinner. Then I will eat dinner around 19:30.**

I do have an achilles heel which is weekend. I still eat well but will usually replace Saturday night dinner with a pizza and Sunday breakfast with bacon butties. Also I will usually drink 4-6 pints over the Friday-Saturday period.

What are your thoughts?
 
Shaun81 said:
Newbie

Group: New Members
Posts: 2
Joined: 2-November 09




Hi all,

As the title suggests I am treating joining this community as a massive step in the right direction towards my weight/physique goals; something I have struggled with for many years.

I have good general fitness but am far too prone to boredom when routinely exercising which distracts me from my goals. Over the summer I was road cycling 50-80 miles a week (but not every week as I would find weak excuses, yet I would always really enjoy it when I did go!) and last year, 2008, I ran the Blackpool 10k in an hour with my girlfriend which was a good experience, so I am no slob.

On a serious note, the men in my family have all suffered from high blood pressure and are all overweight (I am by far the most active). My father and grandfather have both had strokes which is one of my main motivations for sorting myself out.

My number one goal NOW is to shed the pounds from round the waist and pack on the muscle and that is where I hope you guys will help. I am 5'10 and 82kg so I am not massive, but I am far from happy with my body the way it is. I know that this change will benefit me in so many ways and desperately need it to happen.

If you can offer any advice, tips, support it would be much appreciated trust me! I will offer any advice I can to people in a similar situation through my ups and downs. Realistically I am expecting to see noticable results within 3-5 months and will be trawling this forum for tips to help me on the way.

Looking foward to getting involved and meeting like-minded people!

Shaun
Click to expand...

What kind of exercise equipment do you have?

If you are prone to boredom, then of course, the thing to do is select a series of exercises or a program that maintains your interest, and be proactive in this process. What is it that you like to do?

The new sticky, Evolution posted the other day, will assist you in applying calories, macros (etc) to your personal particulars. Go to the link below, read the information on nutrition, configure your calores for your personal goal, and set your macros. Within this same area are information about various training approaches, and how to apply them more specific to your personal position.

I dont have 15 posts so I can not post urls. Copy and past the information--inbetween the ( ), and replace the -- with tt, into your address line, and it will take you there.

(h--p://training.fitness.com/nutrition/nutrition-101-v2-43304.html)

You also can go here:

(h--p://training.fitness.com/nutrition/nutrition-101-a-32846.html)

Noticable results in 3 to 5 months (fat loss, etc), is very realistic. Since it appears you are new or haven't trained in a while, you should see good results in that amount of time. But you must control you diet, and keep the contents within those limitations.
 
Some really good information available through those links - thank you for the info.

One thing that strikes me as odd (maybe through mis-information in the past) is that my maintained calorie intake should be around 2,800. This seems massive and I would find it difficult to eat that much in a day when usually I eat around 1,000. Does this mean I need to up my calorie intake to see results?

As for equipment I have a gym membership (which I do not use but would like to use religiously!), I have a road bike, a gym ball and some basic vinyl weights.

During the summer I was out on the bike 3-4 times a week clocking up 20-30 miles a night which felt great. Now the poor weather has kicked in this has become redundant and really need to focus my training so I do not fall back a couple of months.

I was thinking of using weight training to achieve my goals of fat loss/muscle growth. At the moment my fat% is 20, I would like to get this sub 15. Can this be achieved by weight training alone? If not I was considering grabbing a turbo trainer for my bike and having a blast in the house in the morning before work???
 
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Shaun81 said:
Some really good information available through those links - thank you for the info.

One thing that strikes me as odd (maybe through mis-information in the past) is that my maintained calorie intake should be around 2,800. This seems massive and I would find it difficult to eat that much in a day when usually I eat around 1,000. Does this mean I need to up my calorie intake to see results?
Click to expand...

My opinion is, at 5' 10", male, and 82 kg (I dont know for sure in pounds what that is, but guessing about 180?), that 1,000 calories is starving yourself. You do not need to nor want to starve yourself to lose unwanted weight. True, you have to have a deficit, and you may get hungry, but at this level of calories, you are not doing yourself any favors. If you look in the second link, nutrition 101, use the information there, and calculate you calories and macros. Then post the results here.....specifically how you did it and what results you came up with...using your personal information.
 
Ok I hope I have interpreted the calculations accurately.

Metric BMR
1952.5

Multiplied by Activity level (1.5 used)
2928.75 - this is my maintainable calorie intake

less 20% = 2343

MACROS

33% of 2343 for each
PROTEIN 4 CAL/GRAM 773.19 = 193.30 g
CARBS 4 CAL/GRAM 773.19 = 193.30 g
FATS 9 CAL/GRAM 773.19 = 85.91 g

Seems so much to me but maybe my perception to eating MORE needs to change?

Even picking 3 average days from the past week I do eat between 1000 and 1500 calories per day.
 
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Shaun81 said:
Ok I hope I have interpreted the calculations accurately.

Metric BMR
1952.5
Click to expand...

Assuming you made the calculation, correctly, this figure is your base line. What this means basically: An approximation of calories you need if you did absolutely nothing all day (say hypothetically you slept all day--all 24 hours).

Multiplied by Activity level (1.5 used)
2928.75 - this is my maintainable calorie intake
Click to expand...

This is the most active piece. These are the amount of approximated calories you need when you train that day.

less 20% = 2343
Click to expand...

Which is about 600c. This is the calorie range you target if you are trying to lose weight.

MACROS

33% of 2343 for each
PROTEIN 4 CAL/GRAM 773.19 = 193.30 g
CARBS 4 CAL/GRAM 773.19 = 193.30 g
FATS 9 CAL/GRAM 773.19 = 85.91 g

Seems so much to me but maybe my perception to eating MORE needs to change?

Even picking 3 average days from the past week I do eat between 1000 and 1500 calories per day.
Click to expand...

You can keep the macro's here if you like. Do you seem to have any problems with carbohydrate consumption? If I were to adjust anything (at this point, knowing very little about you), I would first cut the carbohydrates, and dependent on the amount of calories, split it first with the protein, and then remaining with the fats, assuming the initial calorie amount is the same.

Losing weight isn't about making yourself suffer. Yes, there is going to be times of hunger, since you are depriving the body of its needed calories to approximate equaliberium. But, 1,000 is far too low. As you can see you nearly double that, and still be on target to lose good weight tissue (and save....any additional muscle loss). Therefore, bring your calories up (eat more), setup a routine....that is functionally literate for fat tissue loss and strength increase. With you being new, and with your calories being where they approximately should be, you should get good results. If you stay consistent with training (assuming things are equal), and you run into a problem (assuming no problems with eating habits), the first thing to analyze are your calories and macros, and the amount of tweaks you can do are nearly endless depdendent on how you personally repond.
 
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You seem to just genuinely love exercise. In order to prevent installing a screw with a soldering iron, right now you can just use the blunt approach and use weight training as your means of exercise, and see how that works for you.

Cain's approach is a bit overwhelming, I can understand. Effective, perhaps. Although, had someone approached me like this when I first started, I would probably much prefer another way.

In short, keep exercising. Lifting, biking, running, swimming, picking up another sport...they're all great.
 
Thank you both for the well constructed replies - it has given me a lot to think about.

Lei - you almost got it right - I WANT to love exercise, I want to revolve my lifestyle around it, that is the change I want to make so I am glad you see the positives in the lifestyle I have so far which is....intermittant.

Cain - After looking at the science behind the results I understand that when training I will need to increase my calorie intake but in the right ways. I will look at ways I can improve in this area and will read up on weight lifting routines for beginners.

All in all a great help so far and exactly why I wanted to join such a community.

Thanks again.
 
Shaun81 said:
Thank you both for the well constructed replies - it has given me a lot to think about.

Lei - you almost got it right - I WANT to love exercise, I want to revolve my lifestyle around it, that is the change I want to make so I am glad you see the positives in the lifestyle I have so far which is....intermittant.

Cain - After looking at the science behind the results I understand that when training I will need to increase my calorie intake but in the right ways. I will look at ways I can improve in this area and will read up on weight lifting routines for beginners.

All in all a great help so far and exactly why I wanted to join such a community.

Thanks again.
Click to expand...

You have a great attitude. If you are on a personal fitness mission, and you are being your own....personal trainer (i.e. you can not afford to higher one, or what ever), you MUST atleast understand the basics and have a grapple on your personal calorie consumption. Take these in a series of steps, so you can get something setup for yourself. Understand your calories (set up an appropriate deficit), next create a simple workout plan (that you like and will stay consistent at). Observe your personal feedback, and then make adjustments. It isnt that complicated. But you must have some basics understood (IMO), when you go it alone, and setup a training and dieting program. And, one more thing, when you are successful in your goal, ask yourself what are you going to do to maintain what you earned? You make it a lifestyle, and in the process, learn all you can> from this learning comes the ability to make changes more personally to you.

And, you are very welcome. Wea re not done, we just started. :)
 
Look into Starting Strength by Mark Rippetoe.




Passowrd: "i recommend reading these to reclaim your manhood"

This book is valued at $30.
 
Shaun81 said:
Thank you both for the well constructed replies - it has given me a lot to think about.

Lei - you almost got it right - I WANT to love exercise, I want to revolve my lifestyle around it, that is the change I want to make so I am glad you see the positives in the lifestyle I have so far which is....intermittant.

Cain - After looking at the science behind the results I understand that when training I will need to increase my calorie intake but in the right ways. I will look at ways I can improve in this area and will read up on weight lifting routines for beginners.

All in all a great help so far and exactly why I wanted to join such a community.

Thanks again.
Click to expand...

Continuing. Do not be overly concerned with the frequency of your meals. Simply eat what fits your lifestyle, aides your cause, and within your dietary guidlines for your personal goal (fat loss). In breif:

This is the take home:

*If eating more frequently makes it easier to control/reduce calories, it will help you to lose weight/fat or at least stay within your guidlines.

*If eating more frequently makes it harder to control/reduce calories, and you do eat more than you should, this is counterproductive.

*If eating less frequently makes it harder for you to control/reduce calories (because you get hungry and binge), it will hurt your efforts to lose weight/fat, then consider dividing your calories in to more frequent meals, and/or change some of the items you eat.

*If eating less frequently makes it easier for you to control/reduce calories (for any number of reasons), then that will help your efforts to lose weight/fat

I personally consider 3-4 meals/day a workable minimum for most, 3 meals plus a couple of snacks works just fine too. High meal frequencies may have benefits under certain conditions but are in no way mandatory. Simply eat as often as you want, within your guidlines, and keeps you progressive.


Okay. Now you have an understanding of your personal calories. You have a basic understanding how to apply these calories in the number of meals (that works for you)

This is major step and an important one.
 
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Lei - Many thanks for the book, I will get a chance to look through it soon.

I have "NROL" and "How to eat, move and be healthy" on the way for my birthday also (next week), both recommended from this forum.

Cain - again, fantastic reply.

My turbo trainer arrived today for my road bike, I am confident that once I begin a more intense routine that my body will show signs of hunger; I will watch for these signs carefully and adjust as needed.
 
Shaun81 said:
Lei - Many thanks for the book, I will get a chance to look through it soon.

I have "NROL" and "How to eat, move and be healthy" on the way for my birthday also (next week), both recommended from this forum.

Cain - again, fantastic reply.

My turbo trainer arrived today for my road bike, I am confident that once I begin a more intense routine that my body will show signs of hunger; I will watch for these signs carefully and adjust as needed.
Click to expand...

You are welcome, Shaun.

Be sure to read NROL carefully. I have a copy, though I do not follow it, pesonally, I have a very good understanding of the program.
 
To add backing to what people are saying, eating as little as you are is not convincing your body to shed more weight. You are telling it that you are low on food source and it needs to hold on to every bit of fat and every calorie that you take in. So eating more is a good start, and i think you have a good basis. Also I again second the reduction of carbs and adding in some more fat, sounds counterintuitive, but it will satisfy your hunger more, and give you the right amount of fuel you need.

Secondly boredom in fitness is a demon that many have to deal with, and many have their own way. I like crossfit for a regiment that is both widely varied, and always challenging. It is a great mix of functional strength and cardiovascular, and you will always be competing against yourself, and a clock. Even after years of doing crossfit, you are always going to be trying to set personal records on individual lifts, and times on workouts. It may not work for everyone, but i have found it a good program to keep myself motivated and challenged.

Now as with myself, get out there and start the work, its always the hardest part.
 
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