hi
thank you for reading this.
firstly i'm just going to currently lay out what i'm aiming for, what i'm currently doing, what changes i think (probably naively) and hopefully that'll be enough detail for someone to help.
I'm currently weighting 77kg, only 5' 9'' and unfortunately don't know my body fat index. I'm aiming to put on some weight, in muscle but more importantly tone up and try and get that 'beach' physique.
through working in the gym and various other activities (i'll describe later) i've put on 5kg of weight (muscle mainly as can see little increase/or decrease of fat in mirror) since Christmas.
The problem i've got it's hugely love handles and the whole 'midriff' area; i'd like to cut this whilst whilst at least maintaining, ideally increasing, muscle size.
This is currently what i'm eating.
0800 bowl of cereals, yoghurt
1100 piece of fruit
1230 sandwich (try and get as much meat filling as possible), piece of fruit.
1600 (problem time; this is where i tend to want to eat far too much and of the wrong thing) normally yoghurt and nuts or dried fruit.
1930 dinner; normally meat and at least 2 veg and carbohydrates (normally potatoes)
2030+ try not to eat anything else before bed:find this hard and will sometimes find myself eating at 2200
clearly this needs changing; not enough protein, possibly not enough (naive again). unfortunately i can't afford to spend masses on protein shakes and such supplements (i did try and PHD shake but it really didn't work with my digestive system and just gave me gas :S) how ever this is why i'm here: i don't know. if someone could point me in the right direction please.
as for exercise it varies slightly depending on if i get a game in the summer league and times vary (days generally stay the same.
monday: 1645 gym session on back (1 hour)
(banana inbetween)
1800 studio cycling (1 hour)
tuesday: 1230 gym session on chest and triceps (1 hour)
(lunch afterwards)
wednesday 2000 hockey or karate training (2 hours varied intensity)
thursday 1700 gym session on biceps (30-45 mins)
1800 studio cycling (1 hours)
friday 1500 gym session on shoulders (short 45 min)
saturday and sunday free.
the programs i've been running seem to have improved my strength and size (gaining 5 kg in 5 months) however looking at combining thursday's and friday's gym session (even though biceps and shoulders don't quite fit) and adding a core (abs, obliques) toning session. another alternative could be to add a little of core work on every session; which i tried but found hard to get motivated for.
i've looked into weight loss stuff; but honestly just seems like an unrealistic pill not wroth taking (please tell me if i'm wrong and naive).
some help would be great and soe pointers in the right direction, especially on nutrition just so i can get a tool to get my results.
i hope this is enough/isn't too much information (could upload photos if wish). again thank you for reading.
Ross
thank you for reading this.
firstly i'm just going to currently lay out what i'm aiming for, what i'm currently doing, what changes i think (probably naively) and hopefully that'll be enough detail for someone to help.
I'm currently weighting 77kg, only 5' 9'' and unfortunately don't know my body fat index. I'm aiming to put on some weight, in muscle but more importantly tone up and try and get that 'beach' physique.
through working in the gym and various other activities (i'll describe later) i've put on 5kg of weight (muscle mainly as can see little increase/or decrease of fat in mirror) since Christmas.
The problem i've got it's hugely love handles and the whole 'midriff' area; i'd like to cut this whilst whilst at least maintaining, ideally increasing, muscle size.
This is currently what i'm eating.
0800 bowl of cereals, yoghurt
1100 piece of fruit
1230 sandwich (try and get as much meat filling as possible), piece of fruit.
1600 (problem time; this is where i tend to want to eat far too much and of the wrong thing) normally yoghurt and nuts or dried fruit.
1930 dinner; normally meat and at least 2 veg and carbohydrates (normally potatoes)
2030+ try not to eat anything else before bed:find this hard and will sometimes find myself eating at 2200
clearly this needs changing; not enough protein, possibly not enough (naive again). unfortunately i can't afford to spend masses on protein shakes and such supplements (i did try and PHD shake but it really didn't work with my digestive system and just gave me gas :S) how ever this is why i'm here: i don't know. if someone could point me in the right direction please.
as for exercise it varies slightly depending on if i get a game in the summer league and times vary (days generally stay the same.
monday: 1645 gym session on back (1 hour)
(banana inbetween)
1800 studio cycling (1 hour)
tuesday: 1230 gym session on chest and triceps (1 hour)
(lunch afterwards)
wednesday 2000 hockey or karate training (2 hours varied intensity)
thursday 1700 gym session on biceps (30-45 mins)
1800 studio cycling (1 hours)
friday 1500 gym session on shoulders (short 45 min)
saturday and sunday free.
the programs i've been running seem to have improved my strength and size (gaining 5 kg in 5 months) however looking at combining thursday's and friday's gym session (even though biceps and shoulders don't quite fit) and adding a core (abs, obliques) toning session. another alternative could be to add a little of core work on every session; which i tried but found hard to get motivated for.
i've looked into weight loss stuff; but honestly just seems like an unrealistic pill not wroth taking (please tell me if i'm wrong and naive).
some help would be great and soe pointers in the right direction, especially on nutrition just so i can get a tool to get my results.
i hope this is enough/isn't too much information (could upload photos if wish). again thank you for reading.
Ross
