Hey everyone.
I've had an account for this forum for a while but don't use it too much..
anyway, after hitting a wall from trying to get 'fit' by running infrequently, (hehe) I joined a gym and have changed the way I eat.
I'm starting to see results again and thus, are getting highly motivated again.
Just for all of you to know, i'm eating about 2200 calories a day.
So anyway, I'm 22, last time I checked properly I was 5'10" 94kg and had a bodyfat percentage of 24.4%. I could only go cardio for a maximum of 15-20 minutes (even though I did this 3 times a week or so, I wouldn't improve).
So for the last month I've been sticking to this plan, eating plan:
meal1, toast and either eggs or protein shake
meal2, low fat/sugar yoghurt and some fruit
meal3, some veggies (usually boiled/steamed brocolli and carrots)
meal4, low fat/sugar yoghurt and some nuts (usually brazil nuts)
meal5, a protein shake (this usually comes before the gym)
meal6, another protein shake and some toast before bed.
I also take a centrun plus daily, daily.
and iron/folic acid/calcium supplements as i don't eat meat.
Exercise is alright, i don't think i do as much as I can though, for maximum results, however, at the moment I think the goal is to tone/maintain muscles while I'm losing fat.
the minimum I'm doing is 3 sessions a week in a gym doing:
day1. workig legs with weights, then a 40 minute cardio (5 warmup, 30 jogging at about 10km/h and then 5 minute warmdown)
day2. working chest, bis, upper back, and then cardio again (about the same as day1)
day3. working shoulders, tris, abs and cardio again.
day4+ any other days, if i do things, i'll either walk or jog at a lower intensity.
I do about two exercises of 3 sets for each body part I do, I think, if I was trying to gain as much muscle as possible, I should be doing 3 or 4, but I don't know.
Well that's what i've been doing for the last month and a bit anyway, I've lost about 4-5kgs so far. dunno about bodyfat % though, i haven't checked into that. I'm also looking a lot more sculpted to the fact if I'm wearing a work shirt, people can notice (can't notice if im wearing a jacket or whatever, hehe)
Totally welcome any advice on training/diet too!
Grant.
I've had an account for this forum for a while but don't use it too much..
anyway, after hitting a wall from trying to get 'fit' by running infrequently, (hehe) I joined a gym and have changed the way I eat.
I'm starting to see results again and thus, are getting highly motivated again.
Just for all of you to know, i'm eating about 2200 calories a day.
So anyway, I'm 22, last time I checked properly I was 5'10" 94kg and had a bodyfat percentage of 24.4%. I could only go cardio for a maximum of 15-20 minutes (even though I did this 3 times a week or so, I wouldn't improve).
So for the last month I've been sticking to this plan, eating plan:
meal1, toast and either eggs or protein shake
meal2, low fat/sugar yoghurt and some fruit
meal3, some veggies (usually boiled/steamed brocolli and carrots)
meal4, low fat/sugar yoghurt and some nuts (usually brazil nuts)
meal5, a protein shake (this usually comes before the gym)
meal6, another protein shake and some toast before bed.
I also take a centrun plus daily, daily.
and iron/folic acid/calcium supplements as i don't eat meat.
Exercise is alright, i don't think i do as much as I can though, for maximum results, however, at the moment I think the goal is to tone/maintain muscles while I'm losing fat.
the minimum I'm doing is 3 sessions a week in a gym doing:
day1. workig legs with weights, then a 40 minute cardio (5 warmup, 30 jogging at about 10km/h and then 5 minute warmdown)
day2. working chest, bis, upper back, and then cardio again (about the same as day1)
day3. working shoulders, tris, abs and cardio again.
day4+ any other days, if i do things, i'll either walk or jog at a lower intensity.
I do about two exercises of 3 sets for each body part I do, I think, if I was trying to gain as much muscle as possible, I should be doing 3 or 4, but I don't know.
Well that's what i've been doing for the last month and a bit anyway, I've lost about 4-5kgs so far. dunno about bodyfat % though, i haven't checked into that. I'm also looking a lot more sculpted to the fact if I'm wearing a work shirt, people can notice (can't notice if im wearing a jacket or whatever, hehe)
Totally welcome any advice on training/diet too!
Grant.
