@Rapz (or anyone who can help :D )

[m_smitty_]

Sup uce! Seen you pics and posts so you know what your talking about for sure. If you have time to go through this it will be much appreciated. Anytime though.....

Now, I have been training but have just been doing random stuff in the gym for years. Below is my diet, questions and some pics I took this morning. Help will be much appreciated thank you.

1) How much of a difference does the type of food you eat make?

This is my diet (I'm Polynesian)

I eat at anytime of the day but this is typical for the last 3 weeks.....

-10am -Breakfast - Left over dinner Either KFC, Roast Chicken or Steamed Pork with the skin

-01pm -Dumplings Lunch Box 2, 2 Wontons, Breadstick

-06pm -$5 Value Pizza from Dominos with cheesy crust

-10pm -Anything to get me full

I don't always eat the exact food that I posted but majority of the time it's fast food like fish N Chips and fob food like pork buns and Coconut buns etc

 

2) What weight and cardio program should I do?

 

Hit the gym yesterday for the first time in a few months

Bench - 120KG (3 Sets, 6 Reps)

DB Incline Press 120KG (3 Sets, 6 Reps)

Seated Fly Machine - 98 KG (3 Sets, 6 Reps)

Now will doing interval training Monday, Wednesday Friday and weights Tuesday, Thursday, Saturday get me in shape quick?

Please recommend the times to eat along with food and what type of training I should do. Thanks Uce!
 

 

 

[Realtalk]

Can't tell if a troll or not...

[m_smitty_]

Can't tell if a troll or not...

Bro got better stuff to do then troll. Just after some advice..... Thanks

[Realtalk]

Ok well your diet is absolute rubbish and being Polynesian is no excuse for eating like that.  There is an introduction to nutrition on the menu bar of the forum that would be a very good start for you mate.

http://www.gymnation.co.nz/bodybuilding-beginners-diet

[Lskee]

Another troll.. Gg

[m_smitty_]

cheers bro! its a start so I'll read up on it

[Lskee]

I think this M smitty guy has been on here before years ago doing stuff like this..

 

[Daz69]

Can't tell if a troll or not...

 

 

[Pseudonym]

I think this M smitty guy has been on here before years ago doing stuff like this..

Certainly sounds familiar, Lskee.

But giving M_Smitty the benefit of the doubt... The link Realtalk posted is a good start (thanks, Tom - repped). You'll also find a link to a workout routine as well.

Basically, ditch the takeaways, except for maybe once a week. Keep your food as unprocessed as possible. Meat that you can see what's in it (ie, not processed shit like spam). Good carbs like rice, pasta, potatoes, taro, bread, etc. Use lots of spices to add flavour, and sauces if you like but stay away from anything too fatty.

Do that for a fortnight, and watch what happens on the scales. That alone should be enough to make good progress. Come back in a fortnight and tell us how you go, and then we'll tweak it some more.

[Gym rat]

Perhaps have good clean takeaways like sushi,nandos which have lower fat content as well

[rapz]

Dumplingz? U must be from chch lol my favorite place

[m_smitty_]

 The link Realtalk posted is a good start (thanks, Tom - repped). You'll also find a link to a workout routine as well.

Basically, ditch the takeaways, except for maybe once a week. Keep your food as unprocessed as possible. Meat that you can see what's in it (ie, not processed shit like spam). Good carbs like rice, pasta, potatoes, taro, bread, etc. Use lots of spices to add flavour, and sauces if you like but stay away from anything too fatty.

Do that for a fortnight, and watch what happens on the scales. That alone should be enough to make good progress. Come back in a fortnight and tell us how you go, and then we'll tweak it some more.

[m_smitty_]

Dumplingz? U must be from chch lol my favorite place

haha nah sole just been here for a month but then going back up North. Bro its the mean place for a feed! Can you recommend what times to eat and the foods that you eat? Fa'afetai uso

[Dinahlady]

Just make small changes. In my opinion I wouldnt try make huge changes too quickly. I would slowly work to replace some of the take aways. As realtalk says, meat, rice, potatoes, vegetables. But in my experience the more you try and impose a fake diet on yourself the more you are setting yourself up to fail. So do it slowly and find things you like, over time you'll get to something a lot better. 

The good thing is you don't look bad for what you're eating. Just slowly try and phase in meat/chicken/rice you cook yourself. Or even slightly lower fat take aways like Sushi or I dont even know subway double meat something. 

You could use myfitnesspal.com to track your intake, and slowly try and bump up the protein and bump down the fat. 

[Lskee]

TBH go join Jenny Craig. I even found the nearest one for you seeing you're from christchurch.

Jenny Craig

Weight Loss Service

South City Shopping Centre, Colombo St, Christchurch 8011

03-348 6436

 

[m_smitty_]

@Dinahlady and others-

Thanks for the advice. My brother is suprised at how I am not bigger for the amount of food I eat. I only started training on and off. Me not being much fatter, Is this due to genetics? Food its defiantly an issue. Sometimes I'll have a McDonald's combo then hit the weights.... I looked at the beggineer weight lifting program on this site. Due to past experience in the gym is it fine to start on a more advanced program? And hitting chest once a week? Will doing it twice get it in better shape faster?

thank you and happy to be apart of these forums!

[m_smitty_]

Ok well your diet is absolute rubbish and being Polynesian is no excuse for eating like that.  There is an introduction to nutrition on the menu bar of the forum that would be a very good start for you mate.

http://www.gymnation.co.nz/bodybuilding-beginners-diet

Read up on the diet for begginers section. Really good stuff about carbs and proteins!

Thanks again

 

[rapz]

did u get the answers you were looking for bro? sorry just got to my computer i usually type off phone

[m_smitty_]

did u get the answers you were looking for bro? sorry just got to my computer i usually type off phone

Hey bro!

Thanks for the reply. I've been off training mode but want to get it right again. I got some good tips from people on here in regards with eating.... I was just curious to what you eat and wanted to know about your methods on getting trim and ripped rather then bulk. I totally changed up my eating habits and dropped 2 kg's in 1 week. I took out all the junk food but in the 2nd week I had some Island food then just reverted back to the bad eating habits I had before.... So I started at 94 kg's dropped to 92 kg's, started eating crap then went up to 95 kg's

The diet I changed to went like this

8am     5 Weet Bix, 3 Eggs, Banana

10am   Banana

1pm     Chicken  Sandwich

5pm     Steak, Potatoto, Rice

8pm     Small tuna can and crackers

10pm   2 Banana

I'm going to start again tomorrow and hopefully get it right this time

[m_smitty_]

@ Dinah

You mentioned before that I don't look too bad for what I eat. If I just eat one junk meal a day and continue with my training program.

http://www.bodybuilding.com/fun/kris-gethin-dtp-4-weeks-to-maximum-muscle.html

Do you still think I could still get good results?

Thanks

[Dinahlady]

Thanks for the reply. I've been off training mode but want to get it right again. I got some good tips from people on here in regards with eating.... I was just curious to what you eat and wanted to know about your methods on getting trim and ripped rather then bulk. I totally changed up my eating habits and dropped 2 kg's in 1 week. I took out all the junk food but in the 2nd week I had some Island food then just reverted back to the bad eating habits I had before.... So I started at 94 kg's dropped to 92 kg's, started eating crap then went up to 95 kg's

This was my point about making small changes over time that you can maintain. 

If you try and make too much of a change too quickly you're just setting yourself up for a fail. 

There's lots of things you can do to make progress. 

Set one goal per week that you could maintain forever. 

An examples of this could be eating 2/3 take aways/junk meals per day instead of 4. or eating a proper breakfast of eggs and oats every day instead of leftover take aways. 

Another way you could appraoch this would be to track your calories and macros through www.myfitnesspal.com

Just add in your food from a normal day and then you can make small changes to your macros over time, such as reducing your fat intake (which will probably be high due to take aways) and increasing your protein intake, keeping calories similar or maybe 100-200 calories less.   

The issue with your change is taht you probably cut your calories almost in half - which is why you lost 2kgs, but it is also unneccesary to get progress and more likely that you'll get too hungry and then quit. You just need to make small reductions of 100-200 cals every few weeks to keep getting results.  

Think of it as a long term thing - you're not gonna be perfect from day one. To get lower body fat and maintain it you're going to need to change your eating habits or approach to eating, in one way or another, forever... 

[m_smitty_]

 

 

Thanks for the reply. I've been off training mode but want to get it right again. I got some good tips from people on here in regards with eating.... I was just curious to what you eat and wanted to know about your methods on getting trim and ripped rather then bulk. I totally changed up my eating habits and dropped 2 kg's in 1 week. I took out all the junk food but in the 2nd week I had some Island food then just reverted back to the bad eating habits I had before.... So I started at 94 kg's dropped to 92 kg's, started eating crap then went up to 95 kg's

This was my point about making small changes over time that you can maintain. 

If you try and make too much of a change too quickly you're just setting yourself up for a fail. 

There's lots of things you can do to make progress. 

Set one goal per week that you could maintain forever. 

An examples of this could be eating 2/3 take aways/junk meals per day instead of 4. or eating a proper breakfast of eggs and oats every day instead of leftover take aways. 

Another way you could appraoch this would be to track your calories and macros through www.myfitnesspal.com

Just add in your food from a normal day and then you can make small changes to your macros over time, such as reducing your fat intake (which will probably be high due to take aways) and increasing your protein intake, keeping calories similar or maybe 100-200 calories less.   

The issue with your change is taht you probably cut your calories almost in half - which is why you lost 2kgs, but it is also unneccesary to get progress and more likely that you'll get too hungry and then quit. You just need to make small reductions of 100-200 cals every few weeks to keep getting results.  

Think of it as a long term thing - you're not gonna be perfect from day one. To get lower body fat and maintain it you're going to need to change your eating habits or approach to eating, in one way or another, forever... 

Thanks so much for your knowledge! I'll be more sensible with the diet now

The goal is to get lean and cut NOT gain muscle mass and look bulky? I was told by another person at the gym that regardless of what program you do. Being lean and cut is dependant on how you eat NOT high reps with light weight and a low rest period verses low reps and heavy weight with a longer rest period.

Your thoughts on this please? It's just when I do high reps, light weight, low rest and super set it I build up a good sweat and get puffed. So I don't know if that's more beneficial for getting lean and cut.

Thank you!

 

[Leeroid]

Lol I can go from no sweat to dripping with sweat for the next 5minutes after doing a 3 rep max set on squats.

Anyway I digress. You don't have to do high reps when cutting. When I was cutting for bb last year I kept my program the same and most sets were below 12 reps with the odd pump set of 20+ reps at the end of the workout. I still got pretty lean. The main thing is your diet. Do all the high reps you want, if you're not eating properly, you're not gonna get ripped

[m_smitty_]

Lol I can go from no sweat to dripping with sweat for the next 5minutes after doing a 3 rep max set on squats.

Anyway I digress. You don't have to do high reps when cutting. When I was cutting for bb last year I kept my program the same and most sets were below 12 reps with the odd pump set of 20+ reps at the end of the workout. I still got pretty lean. The main thing is your diet. Do all the high reps you want, if you're not eating properly, you're not gonna get ripped

Thanks! Leeroid.

So if you get your eating right, you can stop gaining muscle once you have reached a lean size that you like, continue the doing same program and just maintain that lean size because of your eating?

Mean profile pic by the way! How long you been Bodybuilding for?

Thanks again

[Pseudonym]

Some good advice in this topic. Thanks guys.