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Author Gym and dieting
johnny86
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   3rd Jan 14 at 10:25   View Garage View User's Profile U2U Member Reply With Quote
Been going to the gym for about a year lifting good weights but I need more. I wanna get ripped up and I know I need to change my diet but I can't find the right one. I play football every Sunday and do a fair bit of cardio.

The thing with the diet thing is I eat a lot and I mean really a lot.

Breakfast : cereals
Lunch : tuna sandwiches x 3, snack a jack, bottle of water
Dinner : dinner usually big.
Snack : crisps or chocolate bar

After gym I always have a shake too. I've tried slim fast and various food replacement meals but end of the day they are shit. I don't wanna go down the steroids route but it is tempting.

Anyone know any diets that work?
Russ
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3rd Jan 14 at 12:06   View User's Profile U2U Member Reply With Quote
Jeepers.

What's your bmr, what's your weight, what's your bf%
johnny86
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3rd Jan 14 at 12:37   View Garage View User's Profile U2U Member Reply With Quote
14st bf% is 26%
Russ
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3rd Jan 14 at 13:30   View User's Profile U2U Member Reply With Quote
Bmr?
IvIarkgraham
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3rd Jan 14 at 13:45   View Garage View User's Profile U2U Member Reply With Quote
26% BODYFAT?

you sure?
Tom G
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3rd Jan 14 at 13:48   View User's Profile U2U Member Reply With Quote
26% at 14st? you sure you lift?

How you look at steroids when you have 3x sandwiches a day lol.

I wouldn't be arsed about sharing you program as anything done consistently will produce results
johnny86
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3rd Jan 14 at 14:29   View Garage View User's Profile U2U Member Reply With Quote
I ain't got a clue about body fat etc..

That's what it was when I last done it.

Yeah I'm pretty sure I lift.

My main goal is to tone right up and control my eating.

I have got results as I go gym 5 days a week which is a mixture of weights and cardio and I play football on Sundays so I am pretty consistent.
Russ
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3rd Jan 14 at 15:23   View User's Profile U2U Member Reply With Quote
Base metabolic rate. Ignore ivi he doesn't lift
nibnob21
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3rd Jan 14 at 15:26   View Garage View User's Profile U2U Member Reply With Quote
Drop the crisps and chocolate for starters and replace with fruit and nuts.

MX5 Project Thread
johnny86
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3rd Jan 14 at 15:35   View Garage View User's Profile U2U Member Reply With Quote
How do I find out my bmr russ?
Russ
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3rd Jan 14 at 16:02   View User's Profile U2U Member Reply With Quote
google
johnny86
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3rd Jan 14 at 16:42   View Garage View User's Profile U2U Member Reply With Quote
Thanks
johnny86
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3rd Jan 14 at 16:45   View Garage View User's Profile U2U Member Reply With Quote
2090.7
IvIarkgraham
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3rd Jan 14 at 16:59   View Garage View User's Profile U2U Member Reply With Quote
dont ignore me because i dont lift

you will be a lower bf than that
Russ
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3rd Jan 14 at 17:01   View User's Profile U2U Member Reply With Quote
OK, you have two problems, 1, you're fat, and 2, you're weak.

you want to tone up, but the problem is there's no such thing as toning up. There's reducing fat levels and building amount of muscle.

First things first, you need to shed some body fat, I'd recommend some high intensity cardio to supplement your lifting. eat about 150g of protein a day for your low muscle needs, and make up the rest with veg, try to avoid fruit, and sugar, and fat.

Your BMR is 2090ish - this is a rough figure.

If you eat that everyday and do no exercise your weight shouldnt change much, but what you need to do is try to eat around that (less) and exercise.

once you have shed about 28lb of fat you will start to look better, then you have my permission to bulk


[Edited on 03-01-2014 by Russ]
Russ
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3rd Jan 14 at 17:01   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by IvIarkgraham
dont ignore me because i dont lift

you will be a lower bf than that
why will he.
IvIarkgraham
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3rd Jan 14 at 17:03   View Garage View User's Profile U2U Member Reply With Quote
well i'd be embarressed for him that he goes to the gym everyday and has a similar bf% to me who hasnt been to the gym and eats mcdonalds 24/7
Russ
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3rd Jan 14 at 17:04   View User's Profile U2U Member Reply With Quote
loads of variables
johnny86
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3rd Jan 14 at 17:27   View Garage View User's Profile U2U Member Reply With Quote
Well maybe its lower and I ain't fat and I certainly ain't weak but thanks for input russ I don't need or want to bulk as being a scaffolder I've got the upper and leg strength it's just I'm a bit podgy around the middle
Matt L
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3rd Jan 14 at 17:39   View User's Profile U2U Member Reply With Quote
What do you bench breh? [/pub talk]
johnny86
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3rd Jan 14 at 17:44   View Garage View User's Profile U2U Member Reply With Quote
110kg
Russ
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3rd Jan 14 at 17:45   View User's Profile U2U Member Reply With Quote
What's your shoulder press, bench press, deadlift, squat.
johnny86
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3rd Jan 14 at 17:51   View Garage View User's Profile U2U Member Reply With Quote
Deadlift 160kg, bench 110kg, shoulder 70kg, squat 110kg (really struggle with these) all this is a max weight
Russ
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3rd Jan 14 at 18:36   View User's Profile U2U Member Reply With Quote
Cybex machine?
BarnshaW
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3rd Jan 14 at 19:12   View User's Profile U2U Member Reply With Quote
lol for a start that diet is terrible, crisps or chocolate bars as a snack when you want to get ripped ??

cut the crap out completely, lower carbs, do more cardio, cyling, running, HIT etc. and stick at it. none of this fancy how much you lifting etc.

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