Hello from England...

[Wolf26UK]

Hi Guys and Girls,

I'm 26 and from the UK, I decided about 4 months ago to start being healthier and to lose weight and get fitter.

So as I have done martial arts on and off since I was 4 years old and I know I enjoy doing it, I started doing a martial art that I have never done before for 90 mins twice a week and I really got into it, Then about 2 months ago I added another 90 min session but this is in a second martial art which i have also never done before and I've got the Martial arts bug now!

And last week I added a 4th 90 min session a week to my training plan, 2 of which are at a local MMA gym, and I have decided that because I enjoy it so much that I am going to start competing in MMA next year (I need to get fitter first) but although I feel so much fitter now I still have a long way to go which is why I have joined here.

I have been using mainly Calisthenics workouts but try to get dumbbells into the mix at least once or twice a week as I'm going for muscle strength and conditioning not just size, however I need some advice on nutrition and eating healthily as I work in an office most of my day is spent sitting down so I need to make sure I'm eating right to build muscle, aid recovery and give me a natural energy boost and keep me going throughout the day and leave me ready and energized to train in the evening so any advice on losing weight while building muscle and nutrition would be greatly appreciated.

Anyway enough about me I look forward to chatting with you all soon

 

[Trusylver]

Wolf, how much fat do you have to loose ? it is possible to build muscle and loose fat at the same time but it is tricky. what is your current diet like ?

 

[Wolf26UK]

Hi Trusylver, I currently weigh about 196lb but Since starting martial arts I've gone from a 38" waist down to a 34" waist and aiming for a 30" waist by xmas... I don't have a "weight" goal as i'm building muscle which apparently weighs more than fat hence the waist size goal instead... To be honest my diet is touch and go I have cut out pasta and bread (and anything else from the baked goods section) but I am more lax on this on monday, wednesday and friday as these are the days I train during the week so I figure as long as I keep to around 2000 calories on these days then it'll provide the energy for hard training sessions in the evening, however i am still quite strict on sunday even though I train on a sunday too as the training is in the morning so i'll have some fruit for breakfast and have a shop brought protein shake after.

To be honest it is my diet i need to work on the most, and i have no idea where to start, which is the main reason i started looking for a fitness forum, to get some advice, after all the food you eat is your bodies fuel. I have been told not all calories are created equal for example you could get calories from a burger or get the same amount of calories from grilled chicken and vegetables with some fruit for dessert.

So i'm looking for advice on what to eat to fuel my training and help build muscle and when/how often, so any advice would be greatly appreciated or if you could point me in the direction of meal plans, just something simple because when it comes to nutrition i'm a complete begininer.

Thanks mate appreciate you taking the time to try and help me

 

[healthiness]

View attachment 23158

How to Lose Weight Without Even Trying

Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.

Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.
Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you're not tempted to go back for seconds.
Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
Don't drink your calories: It's a common reason why you're not seeing results - those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.