new to gym scene, wana get buff ;)

[J Banger]

hows it goin forum.

started the gym a month ago.

Im 30 yrs old, male, and looking to tone up, im 6'1 and 100kgs, at my assesment my bodyfat was at 22, so want to reduse that, im never going to be a light weight, I dont want to be, but am keen to tighten up and gain some muscle.. ide like to think my ideal weight will be around 95kgs once I lose a few and gain muscle. I live in south auckland nz.

keen to get some feedback and good ideas or links to helpfull food plans for my goals..

3.5 months till summer holidays :wink:

[J Banger]

can I be put in the right direction on this site to find some good diet advice?

I have been contimplating going to see a dietician or similiar now that I am at the gym but thought I may be able to get some good advice here.

I go to the gym every week day morning for an hour.

1 day cardio/ abs then the next day weights/abs then cardio abs and so on,

I have a physical job, fencing, digging holes, lifting timber all day, so I need a relevant diet to keep me going all day cause I cant afford to feel tired and flat at work, I want to lose 5 kgs of body fat and I need my food to fuel my body with the right food to assist with my workouts and keep me going at work..

advice would be appreciated

Jared

[Pseudonym]

Hey Jared, welcome to NZBB. You've got time to make some good changes to your physique between now and summer.

As far as your diet goes, run us through what you'd eat on an average day?

[J Banger]

right I will be as honest as can be.

Today for example.

hour at the gym

breakfast: porridge and a protein shake

throughout day: 2 bananas, apple, muesli bar, lite tuna with lite rice crackers, 'one square meal bar' bottle a water, bottle a powerade.

had a wholegrain peanut butter samy when I got home, then home made meatballs with some steamed vege for dinner.

I know I could do beter, but I need to be told what to eat by someone in the know rather than me guessing.

And I am guilty of the odd pie here n there, and weekend blow outs..

My main concern is, with my pysical job im constantly burning energy, and when I dont get sugers back into me I feel like crap, so I am guilty of buying the powerades or a choc bar, so I need to find a suitable replacement, more fruit maybe??????? how many protien shakes can I have in 1 day?

[mike27]

hi

with a phyiscal job + wanting to build muscle, you'll be needing a good load of complex carbs often during the day and around your gym sessions.

you can prolly start off pretty basic and just cut out all the rubbish from your diet.

good breakie! although you'd be better off swaping out the shake with breakie for scrambled eggs or poached

do u have a blender? you could make really nice 'protein smoothies' to have at mid morning and mid arvo that will be really good for you and easy to eat/drink on the job

eg oats,milk,olive oil,bannan,froz berry mix,protein powder.

stick with ur tuna for lunch, add some cooked white rice and mix with a little olive oil or basil pesto mabe

drink plenty of water and carry a water bottle everywhere with u

[mike27]

also when do u train?

does your week look like this:

mon-weights

tues-cardio

wed-weights

thurs-cardio

fri-weights

sat/sun rest

just changing a few things in your diet to start with will be the best move. if you cut out the junk and add in some of the ideas above.... this will lead to a cal decifit and get you the loss your looking for :nod:

[J Banger]

cheers Mike

yep thats my workout schedule, though last week was 4 days

I know my down fall is my will power to be strict with my diet, because I love working out and can already feel the results, but I know my diet needs tidying up.

I have a blender and will definatly look at making smoothies, need to buy me a small cooler bin for work..

Is porridge ok for breakie or eggs beter?

is vogels the beter bread to eat?

should I be staying away from carbs at night?

[devil_911]

Is porridge ok for breakie or eggs beter?

is vogels the beter bread to eat?

should I be staying away from carbs at night?

-porridge is for carbs and eggs for protein you dont want to swap them you need both

-dont know which bread is better I try to avoid them all together or keep them to minimum.

-I doubt you are getting much in that diet so keep the carbs in the dinner.well atleast moderate amounts.but it will come down to,if you are getting the results you want or not

avoid sugar loaded drinks,in place of peanut butter sandwich put a proper meal in there,you can have as many protein drinks as you want to fill in the gaps but its not a substitute for meat

[rovr4on]

an example diet

brekkie: 50-75gm oats and 4 eggs/protein shake

snack:mikes smoothy

lunch:steak/chicken breast, 1cup brocolli, 1 cup cooked rice w chilli sauce

Snack: protein shake and instant oats/fruit (dependant on your energy needs if your feeling tired at work)

dinner: what ever you want as long as it is a good portion of meat, dont eat too much carbs and loads of veg with chilli sauce.

'you can microwave oats easily or for snack 2 you can just have another smoothy...and pop a few fish oil tabs or a table spoon of flax oil with at least one of the snacks.

Should be able to lose alot of fat and build enough muscle in 3 months if you stick to it..

good luck

[Grover]

Do you drink alcohol?

with your physical job and workout that you are doing shouldn't be any prob re weight so definately whats going in the mouth.

[J Banger]

cheers for the advice guys.

brocolli... hhmmm, not a fan, might have to work on that.

Yes I drink alcohol, but not during the week, and have of late started drinking only white spirits with zero soft drink.

My weight is mostly just my make up, always been big, slow metabolism.

But where I am now is beter to what I have been.

MY heaviest ever was 116kg.

then last year I found a bit of will power, started eating beter, and being more active than usual, got down to 105kg.

Now with new job this year, got down to 100-102kgs..

Then started gym 5 weeks ago and hovering around 98.

Its definately my genetics, and I know I will have to work harder than some to get results, some have it some dont.... :twisted:

[severe]

Eggs! Mate, they are cheap, and you can eat 5 or 6 a day easy as. Cheap protein.

[mike27]

and good fats! :nod:

[Shutupandsquat]

alcohol - out

Bread - out

Sugar - out.

You can have sugar OCCASIONALLY. No more than twice a week, and no this does not mean that you can have those days where you have sugar all day. If your body is relying on sugar that much, I suggest you cut it out and try get used to it. You abs also need more rest. Working abs won't make them come through the fat; sure it will build them, but losing fat will get you abs.

Also, you will drop a long way below 95kg, and then maybe get up to it in time (with muscle). I have no qualifications for writing diets or workouts, so I'm not going to touch that. If you really care that much about your diet, pay for a dietitian. Unlike us, they actually meet you and know where you're at.

[trainlikeafreak]

alcohol - out

Bread - out

Sugar - out.

You can have sugar OCCASIONALLY. No more than twice a week, and no this does not mean that you can have those days where you have sugar all day. If your body is relying on sugar that much, I suggest you cut it out and try get used to it. You abs also need more rest. Working abs won't make them come through the fat; sure it will build them, but losing fat will get you abs.

Also, you will drop a long way below 95kg, and then maybe get up to it in time (with muscle). I have no qualifications for writing diets or workouts, so I'm not going to touch that. If you really care that much about your diet, pay for a dietitian. Unlike us, they actually meet you and know where you're at.

bread..........why?

[Shutupandsquat]

alcohol - out

Bread - out

Sugar - out.

You can have sugar OCCASIONALLY. No more than twice a week, and no this does not mean that you can have those days where you have sugar all day. If your body is relying on sugar that much, I suggest you cut it out and try get used to it. You abs also need more rest. Working abs won't make them come through the fat; sure it will build them, but losing fat will get you abs.

Also, you will drop a long way below 95kg, and then maybe get up to it in time (with muscle). I have no qualifications for writing diets or workouts, so I'm not going to touch that. If you really care that much about your diet, pay for a dietitian. Unlike us, they actually meet you and know where you're at.

bread..........why?

Doesn't have to be out completely, but in my opinion, there are better carb sources with less fat as well. And generally when you're having toast, you end up having more carbs etc. Although, his diet would be slow and progressive, so I guess he still could. Meh.

[J Banger]

cheers for all the input fellas.

[Lskee]

so you want to get buff aye? hold my pocket biarcch

[loveggs]

so you want to get buff aye? hold my pocket biarcch

gay much????????

[J Banger]

ill show you mine if you show me yours

[J Banger]

had 6 week assesment last week with virtually no change apart from losing 2 kgs. found that hard to believe as clothes are feeling looser, im wearing t-shirts i never wore cause they were skin tight and Im feeling good, and that was just days after I done a 4 day tramp 50kms through lake waikaremoana, which was unreal, loved it

assesment is done on those scales that supposidley measure everything through pulses when you hold the hand grips.. are these reliable?

the trainer said I MUST eat before I workout, even at 5:30am, is this true?

started a boxing class last week which is awesome, always liked boxing, and its actual boxing, taken by a boxer, not just a fitness class that trys to incorporate boxing, and starting RPM tomorrow morning, I hear its a killer.

[snoopy]

You dont neccesarily have to eat before you workout in the morning, some people do as supposedly there is no sugars present in the blood stream so fat burning is accelerated, but:

1. There isnt sufficient evidence

2. Some people cant train on an empty stomach as they can pass out when blood sugars drop too low

I would peg you at about 79-83kg's once your fat is down, and if your serious about getting in shape make last weekend your last and final blowout.

Weekends should be for training twice a day not boozing