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What's up everyone

I would like to get some advice please. I want to get the cut lean look but I'm unsure of what exercises to do in the gym, how often I should do Cardo and the list goes on..... Help would be great

Thanks

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A few stats would help as well - Height, weight, age, training experience/background.

Posting up a couple days worth of your typical diet would help as well. Getting lean comes down to diet far more than training, if you put up some examples of how you commonly eat now people will be able to provide some advice on areas to improve on there. It's amazing the difference a few small tweaks can make instead of having to change everything. 

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What's up everyone

I would like to get some advice please. I want to get the cut lean look but I'm unsure of what exercises to do in the gym, how often I should do Cardo and the list goes on..... Help would be great

Thanks

Hey Campbell,

 

What's up bro. Trying to get on the fit wagon again, I see.

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Hey Campbell,

 

What's up bro. Trying to get on the fit wagon again, I see.

 

Hey! Yeah bro!

 

Thanks for the replies everyone!

 

Ok, here is some data. Tips on what I should change when I was eating well please or do I need to completely change the healthier diet I was on? 

 

How often I need to do weights and cardio?

 

I haven't done any exercise for the last 3 months. Previous gym experience is just finding random weight training programs from the net

and doing them. Thanks

Eating this way for 2 weeks I went from 92kg to 87.8 KG in a week and a half

 

Breakfast  - 2 weet bix, trim milk, banana

Snack       - 1 cup mixed veges

Lunch       - Salad

Snack       - Smoothie (Baby spinich, walnuts, blue berry, strawberry, bannna)

Dinner      - Lamb chop, salad, brown rice

Eating this way for 2 weeks, starting 6/March/2015. Few sample days. I went from 87.8 KG to 90.5 KG

 

Thursday

Break      -    Weet Bix

Lunch      -    Cheese burger, Large Fries, KFC cripsy chick thigh (2)

Dinner     -    Duck fried rice, KFC crispy chich thigh (2), KFC large fries

Friday

Break    -    2 Fried eggs, Tip top white bread (4)

Lunch    -    Duck fried rice

Snack    -    Big Ben Pie

Saturday

Break    -    Big Ben Pie

Lunch    -    Skipped

Dinner    -    Duck fried rice with sweet and sour pork

Snacks    -    Subway choc chip cookie (2), Premium mince

Sunday    

Break    -    Premium Mince, Tip top white bread (3), Butter

Lunch    -    Double whooer with cheese, Medium Frys

Dinner    -    Bowel of Pasta

Snacks    -    Double whooper with cheese

Monday     -    No Data

Tues

Breakfast  -    Sealord tuna sensations 95g, Tip top white bread (3), Butter

Lunch       -    Skipped

Dinner       -    Fried rice, duck, sweet n sour pork

Snacks       -    Nutrigrain, Cookie from subway

Weds

Lunch    - Wendy cheese burger, Medium Frys, Sundae

Dinner    - KFC Cripsy Chick things (5), Large Frys (2)

Thurs

Break  - 3 Big Ben Pies

Lunch  - Skipped

Dinner - KFC Cripsy chick thighs (3), Large Frys, Premium mince sandwich

 

I'll get some pics and put them up. Thanks

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both of those 2 listed diets are shit. some points:

 

 

  • every meal should include some kind of protein eg lean meat (big ben pie doesnt count)
  • salad is not a meal, unless it has protein in it
  • smoothie with walnuts etc is rubbish, dont bother having it
  • mixed vege is not a snack

 

doesnt matter how many meals you have in a day, but make sure they each include some kind of protein (lean meat, egg, protein powder, whatever), some kind of carb (optional, or time it around workout) eg rice, oats, etc.. for fat, trace from meat, milk etc will be fine.

 

losing 4kg on your salad and mixed vege diet is just as pointless as gaining weight on your junk food diet

 

sample diet

 

meal 1: oats, protein powder or eggs, toast

meal 2: lean meat, vege (non starchy)

meal 3: same as meal 2

meal 4: same as meal 2

 

log in myfitnesspal or similar and make sure it is below your maintenance calories

 

 

add a post workout protein shake if you want, or dont, it wont make a difference.

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F*ck

 

Hey! Yeah bro!

 

Thanks for the replies everyone!

 

Ok, here is some data. Tips on what I should change when I was eating well please or do I need to completely change the healthier diet I was on? 

 

How often I need to do weights and cardio?

 

I haven't done any exercise for the last 3 months. Previous gym experience is just finding random weight training programs from the net
and doing them. Thanks

Eating this way for 2 weeks I went from 92kg to 87.8 KG in a week and a half

 

Breakfast  - 2 weet bix, trim milk, banana
Snack       - 1 cup mixed veges
Lunch       - Salad
Snack       - Smoothie (Baby spinich, walnuts, blue berry, strawberry, bannna)
Dinner      - Lamb chop, salad, brown rice

Eating this way for 2 weeks, starting 6/March/2015. Few sample days. I went from 87.8 KG to 90.5 KG

 

Thursday
Break      -    Weet Bix
Lunch      -    Cheese burger, Large Fries, KFC cripsy chick thigh (2)
Dinner     -    Duck fried rice, KFC crispy chich thigh (2), KFC large fries

Friday
Break    -    2 Fried eggs, Tip top white bread (4)
Lunch    -    Duck fried rice
Snack    -    Big Ben Pie

Saturday
Break    -    Big Ben Pie
Lunch    -    Skipped
Dinner    -    Duck fried rice with sweet and sour pork
Snacks    -    Subway choc chip cookie (2), Premium mince

Sunday    
Break    -    Premium Mince, Tip top white bread (3), Butter
Lunch    -    Double whooer with cheese, Medium Frys
Dinner    -    Bowel of Pasta
Snacks    -    Double whooper with cheese

Monday     -    No Data

Tues
Breakfast  -    Sealord tuna sensations 95g, Tip top white bread (3), Butter
Lunch       -    Skipped
Dinner       -    Fried rice, duck, sweet n sour pork
Snacks       -    Nutrigrain, Cookie from subway

Weds
Lunch    - Wendy cheese burger, Medium Frys, Sundae
Dinner    - KFC Cripsy Chick things (5), Large Frys (2)

Thurs
Break  - 3 Big Ben Pies
Lunch  - Skipped
Dinner - KFC Cripsy chick thighs (3), Large Frys, Premium mince sandwich

 

I'll get some pics and put them up. Thanks

F*ck he we go, he knows bubu!! :pfft:

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both of those 2 listed diets are shit. some points:

 

 

  • every meal should include some kind of protein eg lean meat (big ben pie doesnt count)
  • salad is not a meal, unless it has protein in it
  • smoothie with walnuts etc is rubbish, dont bother having it
  • mixed vege is not a snack

 

doesnt matter how many meals you have in a day, but make sure they each include some kind of protein (lean meat, egg, protein powder, whatever), some kind of carb (optional, or time it around workout) eg rice, oats, etc.. for fat, trace from meat, milk etc will be fine.

 

losing 4kg on your salad and mixed vege diet is just as pointless as gaining weight on your junk food diet

 

sample diet

 

meal 1: oats, protein powder or eggs, toast

meal 2: lean meat, vege (non starchy)

meal 3: same as meal 2

meal 4: same as meal 2

 

log in myfitnesspal or similar and make sure it is below your maintenance calories

 

 

add a post workout protein shake if you want, or dont, it wont make a difference.

 

Thanks maccaz! I'll adjust and see how it goes.

 

Do you have a weight training/cardio program for me you recommend?

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Thanks maccaz! I'll adjust and see how it goes.

 

Do you have a weight training/cardio program for me you recommend?

 

 

no specific program for weight training, too many variables depending on your goals

isn't fubu nearly a PT? he should be able to rustle something up for you?

 

im not really qualified to tell you what to do m8, but read some journals on here and you will get an idea of what you want to do

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A few stats would help as well - Height, weight, age, training experience/background.

Posting up a couple days worth of your typical diet would help as well. Getting lean comes down to diet far more than training, if you put up some examples of how you commonly eat now people will be able to provide some advice on areas to improve on there. It's amazing the difference a few small tweaks can make instead of having to change everything. 

 

Height         - 175cm

 

Weight        - Went from 92 KG to 87.7 in 2 weeks from eating less junk food. Now I'm 90.5 from eating junk for the past 2 weeks

 

Age             -  25

 

Experience  - Finding random weight/cardio training programs from the internet and doing them    on and off

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i wouldnt be surprised if at least half the weight you lost on first diet was muscle from the lack of protien and the weight put on in second all fat,

 

remember the scales are not the best judge of if your eating is good or not as on most shit diets u will lose weight but most likely from losing muscle 

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Stop eating fast food processed shit. Eat 3 balanced decent meals a day, cut down your snacking. You are never going to get lean eating whoppers and KFC. myfitnesspal or a calorie counter is good, maybe not to be crazy about but just to actually start getting the idea of how much each food is calorie wise when you eat it. 

Also can the whitebread - if you do want to do bread make it wholegrain. 

Lean meats, fish, lots of veges, compound lifts at the gym mixed with some high intensity cardio and bodyweight workouts will make huge differences. 

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It looks like you have some muscle from those pics.. after reading youre diet i was expecting alot worse. Good Luck.
Ps- I dont think that smoothie is rubbish like Maccaz says...aslong as you dont put expired milk in it.

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