Advice would be greatly appreciated

[Naki_lad]

Hey guys, just started getting back into the eating healthy and going to the gym gig. Been doing it a few weeks and all is going well running longer, biking longer etc. Over the past few years when I moved back to Scotland I doubled my weight by really just doing no form of exercise and eating tonnes of crap. I'm now back in New Zealand and would like to go by the expression new start newme so id love nothing more than to loose all this weight.

I've been going to the gym for the past 3 weeks 6 times a week. Around 80% of that time their would be on cardio. I usually stay for around 30-40mins due to doing it on lunch break as I work nights but thinking of adding in a day session also but unsure if this might be to much off the bat.

My diet hasn't changed its the same thing every day which doesn't bother me but nor do I know if its actually doing me any favours. Breakfast half a chicken breast (1pm), sometimes a yogurt before leaving for work (4pm) 2 chicken sandwiches on brown multi grain bread (1 at 7pm other at round 9pm) a coupe rice crackers before heading to gym (12am) a fruit pot thing (2am) and drink around 3-4L water a day and 2 cups of green tea. I have cut out beer and gone for vodka when drinking and haven't done takeaways in awhile.

Sorry if your reading this thinking what and idiot and so on but we all have to start somewhere just like to know if I'm doing things alright and if anyone would recommend any supplements or anything like that that may help along with weight loss and then to build muscle.

My stats if it helps any : Male, 23 years old, 5ft 7" and 16 1/2 stone. Was less than 8 a few years ago but back then I was always at gym had soccer, boxer, kayaking and rock climbing as well so use to be in pretty good shape hence me really wanting to get that back and not feel like such a slob and get shit for being a fat c*nt haha.

Regards

Shaun.

[Spacebound]

Consistency over time is key. If something's working keep doing it.

[Cameron_R]

Has the diet and gym regime been working so far? Are you measuring progress?

I'm no expert but without knowing if what you are doing is working or not, then no one will know if it needs to change or not.

 

 

[musclekitchen]

Consistency over time is key. If something's working keep doing it.

^^^

Do you enjoy cardio more than weights? nothing changes body composition like good old weights and a appropiate diet. 

[Naki_lad]

Cheers for the reply guys, I haven't as of yet started measuring of weighing myself as I don't think ive lost all that much if anything. I feel the gym is working due to things getting easier to do diet I have no idea about.

Yeah I enjoy running / biking / rowing more than doing weights no idea why I do try abit of everything when I'm there weight wise just don't get into it though but I really should find something weight wise I enjoy

[musclekitchen]

alright if you enjoy those things keep at it. I would suggest trying sticking to a weights program for atleast a few weeks you may be really suprised how much you enjoy a bit of structure.

[Pseudonym]

Welcome mate.
 

My stats if it helps any : Male, 23 years old, 5ft 7" and 16 1/2 stone.

So for those of us who work in metrics, that's 105kg, right?

You're going to find this community favours weight training, of course. But in reality, the type of exercise you enjoy is probably going to be better than the type you don't.

Weight training doesn't have to be the usual "set of weights, rest, set of weights, rest, another set of weights..." You could play around with gymnastics/plyometrics stuff (probably better once you've got the bodyweight down though), or throw in some more crossfit/circuit training stuff to incorporate a combination of weights and cardio.

 

My diet hasn't changed its the same thing every day which doesn't bother me but nor do I know if its actually doing me any favours. Breakfast half a chicken breast (1pm), sometimes a yogurt before leaving for work (4pm) 2 chicken sandwiches on brown multi grain bread (1 at 7pm other at round 9pm) a coupe rice crackers before heading to gym (12am) a fruit pot thing (2am) and drink around 3-4L water a day and 2 cups of green tea. I have cut out beer and gone for vodka when drinking and haven't done takeaways in awhile.

That doesn't sound like a lot. I think you should download the MyFitnessPal app and see what your calories and macros are over the next few days.

[Naki_lad]

Hey, I do do a few weight things nowhere near enough though I do a few sets of bicep curls and use a couple machines no idea what they'd be called lol... But that's it I spend 10mins max doing weights. Just really no idea what I should be doing. Might book a training session and have a plan made out.

Downloaded that app and says I can have just over 6800kj and I'm taking 2500kj daily which according to them I'd lose just over 1kg a week which sounds dam good lol....yesterday weighed myself 101kg and today 100kg doing it at the same time although I ate abit later thisafternoon so weighed myself just after eating. So should I try stick as close to my kj as possible or is doing less than half a day alright? They haven't advised eating more or anything

[Dinahlady]

 

 

My diet hasn't changed its the same thing every day which doesn't bother me but nor do I know if its actually doing me any favours. Breakfast half a chicken breast (1pm), sometimes a yogurt before leaving for work (4pm) 2 chicken sandwiches on brown multi grain bread (1 at 7pm other at round 9pm) a coupe rice crackers before heading to gym (12am) a fruit pot thing (2am) and drink around 3-4L water a day and 2 cups of green tea. I have cut out beer and gone for vodka when drinking and haven't done takeaways in awhile.

That doesn't sound like a lot. I think you should download the MyFitnessPal app and see what your calories and macros are over the next few days.

Yep, you should download myfitnesspal and stick to a realistic calorie intake, it's really easy to be super motivated at the beginning, go hard and eat next to nothing, but if you want the weight to keep coming off, to have the energy for the gym and to maintain your goal weight after you get there, you might want to keep to a calorie level that you can sustain for the forseeable future! 

iifym.com has good calculators which have easy instructions and myfitnesspal.com is a good way to track that. 

[Naki_lad]

Yh I downloaded it and I'm way under what I'm aloud to eat but in all honesty over the past few years ive only been eating once a day (dinner) of which have usually been large takeaway orders. So now eating through the day at various stages I feel I'm eating way to much and don't like it... Although the app says I'm under eating quite alot

[Spacebound]

If you are guna lift some weights do some compound movements. Doing bicep curls is fine but almost pointless doing them alone, do some pressing, some pulling and some pushing. Look up strong lifts or starting strength. Or anything else which you think you might enjoy which is an actual program and just stick to it.

[Dinahlady]

I definitely would not be eating under 6800kJ - in my opinion 6800kJ or 1600 calories as it is also known as is not enough for a male who is exercising.

You could cause yourself long term harm and health issues if you try and cut your food down too low. 

 

 

 

[Naki_lad]

Hmmmm might have to have a rethink food wise as I don't want to eat more often so will look at higher cal foods. Any suggestions?

[Cameron_R]

Dude, my 50kg girlfriend eats 1600 calories a day when she's trying to loose weight! I'd suggest you need to eat more

 

Hmmmm might have to have a rethink food wise as I don't want to eat more often so will look at higher cal foods. Any suggestions?

Protien.

If you truely are struggeling to eat more because you feel full on 1600 cal, which I highly doubt by the way unless you've had your stomach stapled, then try protien powder (shakes). I would recommend you avoid carbs.

[Kalidane]

Peanut butter.

 

Things you like.

[fng]

google Milos Sarcev - Secrets of the Pros - 3

there's a link to it here - go - training forums - ladies room - new to weight trianing - it's posted by terrymundo

A must watch for all

Your body has most likely adapted to what you have been doing and now is rebeling the change, A bit like the girl example who crash diets, then plateaus......

the reality is your body needs X amount of fuel to perform properly, anything much more than a 200 cal difference will typically put it recovery mode so to speak