Asking Gym Questions Again!

[KevRSA]

I think I have no idea what I am doing (that doesn't even make sense).

Okay I started Gym in early December and I have been going strictly 6 days a week for an hour at Virgin Active.

From my other thread I have mentioned that I've lost like 63KG and so I really want to tone up and get a flatter stomach and flatter chest. I have noticed some improvement in my chest and stomach area and thats great But I don't know if I'm eating correctly enough and I don't know if what I am doing is helping me reach my potential.

Eating:

Breakfast: Cup of Tea (with sugar) and either a Bowl of special K and low fat milk or 2 low GI rusks

Snack: (right before I go to Gym)

Apple with tablespoon of Peanut butter

Lunch: Salad (lettuce, onion, cucumber,feta cheese, half small Avo, green pepper. OR 3 Ricecakes with low fat cheese.

Afternoon snack: Chai Tea or Normal tea with Equi-Sweetner with either a Apple or banana.

Dinner: Protein (220g) mostly Fish 3x a week and steak 2x a week and just a ton of Vegetables.

After Dinner Tea (with sweetener)

My workout schedule as follows...

30 Minutes Cardio (treadmill)

then...

2X20 sets of barbel squats

3X15 medicine ball throws

3X10 Dumbbell walking Lunges

2X20 single arm kettlebell raises

I personally don't think this is enough and so like I've mentioned I am very confused! I'd like to ask opinions on my diet and maybe suggest what I can do at Gym to help make my tone up go a little faster?

Also since training I've gained like 5kg... I asked the trainer at the gym and he said it's impossible to gain that much muscle in less than a month... and that the scale could be uncalibrated. So am I eating too much or what?

I could swear the diet was the easy part as I have never exercised in my life before this. I wish I could just look good already

Thanks for the help!

 

[Ecco]

You lost 63Kg's! Whatever you doing must be working! I dont see what the problem is.

 

[D3x!]

firstly well done!

secondly are you doing that same workout every day?

thirdly where are the other muscle groups?

fourthly you are eating like a mouse, a good diet plan should make you feel good and healthy and be easy. you probably dread thinking about food? and likely feel depressed after eating? you don't want a diet (that is a sis word, you want a lifestyle, make it so)

and as for looking good, each day you are becoming a better version of you, how is that something to feel anything but good about? chin up.
the weight gain could be due to multiple factors, water retention, muscle gain or eating too little (i.e your body storing whatever extra it can from getting too little)

 

[Ecco]

If you lost 63Kgs, how much did you weight when you started your weight loss programme?

 

[InSanity]

You defiantly not eating too much, as for how much you are actually doing at gym no one can really tell you what is enough only you will know, listen to your body it will tell you if you can do more or if you are already killing yourself.Gaining weight is very possibly due to muscle gain remember your body has a the building blocks for it its not like a skinny person trying to gain weight to convert into muscle... it also could be water retention i seriously dont think the 5KG's is anything to worry about just keep monitoring it

 

[Tman*]

Congrats on your progress so far, to lose that much weight is a massive achievement!

In my personal opinion your diet does not look too bad, I dont think your problem is there.

If I were you I would look into High Intensity Interval Training (or HIIT)

In a nutshell it says that you can lose more weight by training @ 90% of your limit for a short while and then @ 70-75% for a period thereafter than running on a treadmill for 30minutes straight at the same speed. It also increases the speed of your metabolism after the workout.

You can use this HIIT type training in both your cardio and weight training (obviously depends what type of weight training you do), or you can try to decrease resting periods on your weight training and superset excersizes.

Read about it here: http://www.bodybuilding.com/fun/wotw40.htm and you can get some programs here: http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT

 

[D3x!]

Congrats on your progress so far, to lose that much weight is a massive achievement!

In my personal opinion your diet does not look too bad, I dont think your problem is there.

If I were you I would look into High Intensity Interval Training (or HIIT)

In a nutshell it says that you can lose more weight by training @ 90% of your limit for a short while and then @ 70-75% for a period thereafter than running on a treadmill for 30minutes straight at the same speed. It also increases the speed of your metabolism after the workout.

You can use this HIIT type training in both your cardio and weight training (obviously depends what type of weight training you do), or you can try to decrease resting periods on your weight training and superset excersizes.

Read about it here: http://www.bodybuilding.com/fun/wotw40.htm and you can get some programs here: http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT

whoever says his diet is fine is WRONG, his intake is way to low.

 

[InSanity]

whoever says his diet is fine is WRONG, his intake is way to low.

Not neccesarily its all based on input vs output, his diet is pretty balanced in terms of nutrition I personally would have more protein in there and have a larger breakfast if possible

 

[D3x!]

Not neccesarily its all based on input vs output, his diet is pretty balanced in terms of nutrition I personally would have more protein in there and have a larger breakfast if possible

with just a quick glance I reckon that is below his BMR (and I don't even know his physical size) without and physical activity taken into account. he is pushing maybe 1000-1200 calories there tops.

 

[KevRSA]

firstly well done!

secondly are you doing that same workout every day?

thirdly where are the other muscle groups?

fourthly you are eating like a mouse, a good diet plan should make you feel good and healthy and be easy. you probably dread thinking about food? and likely feel depressed after eating? you don't want a diet (that is a sis word, you want a lifestyle, make it so)

and as for looking good, each day you are becoming a better version of you, how is that something to feel anything but good about? chin up.
the weight gain could be due to multiple factors, water retention, muscle gain or eating too little (i.e your body storing whatever extra it can from getting too little)

I must admit I really don't look forward to eating it is rather a boring/depressing trip everyday! I am doing the exercise program everyday this may sound very bad, but I am not too sure at what other muscle groups to target!

If you lost 63Kgs, how much did you weight when you started your weight loss programme?

I started at 149KGs

Congrats on your progress so far, to lose that much weight is a massive achievement!

In my personal opinion your diet does not look too bad, I dont think your problem is there.

If I were you I would look into High Intensity Interval Training (or HIIT)

Thank you! Will look right away, I have heard about this before that it works like a bomb!

with just a quick glance I reckon that is below his BMR (and I don't even know his physical size) without and physical activity taken into account. he is pushing maybe 1000-1200 calories there tops.

I am 187cm tall I just thought I might be having too many carbs etc?

 

[Ecco]

I started at 149KGs

I am 187cm tall

Wow, well done chap, thats is impressive. Congrats.

 

[Tman*]

whoever says his diet is fine is WRONG, his intake is way to low.

Fine as in I dont think he needs decrease anything. I actually agree it is quite low, but the nutritional value seems OK.

 

[stricken]

The problem is you have too much structure and planning and order going on (imho)...

1. Buy and hang an 80kg Everlast boxing bag + Mits / Wraps (for your wrists)
2. Buy a skipping rope
3. Eat as much meat and fat as you want and completely cut out refined carbs. no bread, pasta, potatoes or sugar.

Hits the bag for an hour a day. After 2-3 Days your body will start craving like crazy as its switching over to lipolysis as the main source of energy --> Although it sounds like you have already switched your metabolism to lipolysis by losing 65Kg's.. --> WELL DONE BTW

My point is your not gonna get street trim and built like a fighter (all the ladies prefer that over some benchfart) by lifting weights and balls and bells... You only get so by fighting. The mere act of boxing automatically exercises everything.

PLUS.. and to me this is a big PLUS... instead of running around all agro in your man bra on a saturday night picking fights with everyone because all the gym testosterone has gone to your head... you will find you are waay more relaxed, less stressed, and have an escape when you feel like kicking someones head in.

/rant over.

 

[fdkza]

First of all Congrats on choosing a healthier lifestyle!

I can offer some advice on diet and training.

Lets start off with the training. Never do cardio before weight training. This fatigues the muscles and your body and the cardio wont actually be that effective. Do cardio after training that way ur glycogen levels are depleted and ur body is way more likely to reach for burning fat as a fuel source. Secondly try going for a split routine u can pm me for details

Your diet

Breakfast - Skip the sugar cause sugar makes ur insulin spike and thats bad for any kind of fat loss or buiding. Replace the sugar with a non nutritive sweetener like Huletts Equisweet. I know it tastes **** but its a better than candarel and it doesnt have aspartame and uses sucralose.

Also ditch the cereal. Any processed cereal is bad - Ideally go for something like oats(no milk and not instant oats either please) sprinkle equisweet on it and your good to go. Investing in a good whey protein is also the way to go so have it when u wake up. U ideally want to get at least 1g preferably 2g of protein for every kilo of ur weight. A whey protein would help alot.

Snack - Skip the apple ( Too much sugar unless its green and skip the peanutbutter) Try something like unpolished brown ricecakes and a good protein like tuna,biltong(kudu,ostrich) chicken breasts.

Lunch - Skip the feta and add a protein (steak,chicken,tuna,biltong,lean mince,fish) with ur salad or use brown rice at least 150g -200g cooked

After lunch snack - Now u seriously want to stop taking any carbs for the rest of the day. So skip the banana and the apple reach for a protein shake(not meal replacement ones) whey or cassein and a protein bar (nutrimax maxilean) u can get it at dischem. They are 15grams protein 2.8g carbs and will keep u full till dinner.

Dinner - Have ur protein as u wish and only eat green vegetables(brocolli,spinach,cucumber).

Before bed- Spoon peanutbutter not too much

Any other advice or for more detail ur more than welcome to PM me

PS I forgot - Water lots and lots of water. At least 3L a day.

 

[Tinuva]

First of all Congrats on choosing a healthier lifestyle!

I can offer some advice on diet and training.

Lets start off with the training. Never do cardio before weight training. This fatigues the muscles and your body and the cardio wont actually be that effective. Do cardio after training that way ur glycogen levels are depleted and ur body is way more likely to reach for burning fat as a fuel source. Secondly try going for a split routine u can pm me for details

Your diet

Breakfast - Skip the sugar cause sugar makes ur insulin spike and thats bad for any kind of fat loss or buiding. Replace the sugar with a non nutritive sweetener like Huletts Equisweet. I know it tastes **** but its a better than candarel and it doesnt have aspartame and uses sucralose.

Also ditch the cereal. Any processed cereal is bad - Ideally go for something like oats(no milk and not instant oats either please) sprinkle equisweet on it and your good to go. Investing in a good whey protein is also the way to go so have it when u wake up. U ideally want to get at least 1g preferably 2g of protein for every kilo of ur weight. A whey protein would help alot.

Snack - Skip the apple ( Too much sugar unless its green and skip the peanutbutter) Try something like unpolished brown ricecakes and a good protein like tuna,biltong(kudu,ostrich) chicken breasts.

Lunch - Skip the feta and add a protein (steak,chicken,tuna,biltong,lean mince,fish) with ur salad or use brown rice at least 150g -200g cooked

After lunch snack - Now u seriously want to stop taking any carbs for the rest of the day. So skip the banana and the apple reach for a protein shake(not meal replacement ones) whey or cassein and a protein bar (nutrimax maxilean) u can get it at dischem. They are 15grams protein 2.8g carbs and will keep u full till dinner.

Dinner - Have ur protein as u wish and only eat green vegetables(brocolli,spinach,cucumber).

Before bed- Spoon peanutbutter not too much

Any other advice or for more detail ur more than welcome to PM me

PS I forgot - Water lots and lots of water. At least 3L a day.

Pretty good post. I am not 100% sure about the sweetner, I skip all sweetners where possible.

Agree on the breakfast, cereals are crap, go for regular oats.

Also agree, carb intake should only be in the mornings, after that you should skip on it.

 

[KevRSA]

First of all Congrats on choosing a healthier lifestyle!

I can offer some advice on diet and training.

Lets start off with the training. Never do cardio before weight training. This fatigues the muscles and your body and the cardio wont actually be that effective. Do cardio after training that way ur glycogen levels are depleted and ur body is way more likely to reach for burning fat as a fuel source. Secondly try going for a split routine u can pm me for details

Your diet

Breakfast - Skip the sugar cause sugar makes ur insulin spike and thats bad for any kind of fat loss or buiding. Replace the sugar with a non nutritive sweetener like Huletts Equisweet. I know it tastes **** but its a better than candarel and it doesnt have aspartame and uses sucralose.

Also ditch the cereal. Any processed cereal is bad - Ideally go for something like oats(no milk and not instant oats either please) sprinkle equisweet on it and your good to go. Investing in a good whey protein is also the way to go so have it when u wake up. U ideally want to get at least 1g preferably 2g of protein for every kilo of ur weight. A whey protein would help alot.

Snack - Skip the apple ( Too much sugar unless its green and skip the peanutbutter) Try something like unpolished brown ricecakes and a good protein like tuna,biltong(kudu,ostrich) chicken breasts.

Lunch - Skip the feta and add a protein (steak,chicken,tuna,biltong,lean mince,fish) with ur salad or use brown rice at least 150g -200g cooked

After lunch snack - Now u seriously want to stop taking any carbs for the rest of the day. So skip the banana and the apple reach for a protein shake(not meal replacement ones) whey or cassein and a protein bar (nutrimax maxilean) u can get it at dischem. They are 15grams protein 2.8g carbs and will keep u full till dinner.

Dinner - Have ur protein as u wish and only eat green vegetables(brocolli,spinach,cucumber).

Before bed- Spoon peanutbutter not too much

Any other advice or for more detail ur more than welcome to PM me

PS I forgot - Water lots and lots of water. At least 3L a day.

Thank you so much for all the info fdkza!!! This looks great and it's not hard either - this won't make me gain weight right? Because I want to tone up?

 

[KevRSA]

The more I try and learn about toning up/ Gym exercises and diet, the more confused I get and it is very frustrating! I don't know if I should be taking supplements or not?

Could it be wise to go and visit a nutritionist/trainer?

 

[D3x!]

I must admit I really don't look forward to eating it is rather a boring/depressing trip everyday! I am doing the exercise program everyday this may sound very bad, but I am not too sure at what other muscle groups to target!

I started at 149KGs

Thank you! Will look right away, I have heard about this before that it works like a bomb!

I am 187cm tall I just thought I might be having too many carbs etc?

you definately arent hitting too many carbs, remember carbs are still needed and they give your muscles that full look btw.

Fine as in I dont think he needs decrease anything. I actually agree it is quite low, but the nutritional value seems OK.

yeah I agree he is eating some good meals, just not enough.

The problem is you have too much structure and planning and order going on (imho)...

1. Buy and hang an 80kg Everlast boxing bag + Mits / Wraps (for your wrists)
2. Buy a skipping rope
3. Eat as much meat and fat as you want and completely cut out refined carbs. no bread, pasta, potatoes or sugar.

Hits the bag for an hour a day. After 2-3 Days your body will start craving like crazy as its switching over to lipolysis as the main source of energy --> Although it sounds like you have already switched your metabolism to lipolysis by losing 65Kg's.. --> WELL DONE BTW

My point is your not gonna get street trim and built like a fighter (all the ladies prefer that over some benchfart) by lifting weights and balls and bells... You only get so by fighting. The mere act of boxing automatically exercises everything.

PLUS.. and to me this is a big PLUS... instead of running around all agro in your man bra on a saturday night picking fights with everyone because all the gym testosterone has gone to your head... you will find you are waay more relaxed, less stressed, and have an escape when you feel like kicking someones head in.

/rant over.

um whatever

The more I try and learn about toning up/ Gym exercises and diet, the more confused I get and it is very frustrating! I don't know if I should be taking supplements or not?

Could it be wise to go and visit a nutritionist/trainer?

at 87kg and 187cm you are fairly tall so you are getting quite close to an ideal weight imo.

I would fix up my diet with a bit more intake and a better gym program.

a nutritionist would be great if you can afford a consult or two

 

[InSanity]

I agree with Dex on the carbs too little carbs is just as bad/worse then too much

 

[fdkza]

Thank you so much for all the info fdkza!!! This looks great and it's not hard either - this won't make me gain weight right? Because I want to tone up?

Well your protein intake was low so you will pack.on some lean muscle. This is turn will burn more calories and yes as long as you are doing cardio for at least 30mins after weight training u will lose fat and pack on muscle. Dont expect miracles

Also dont train too much - do mon,tues take wednesday off thurs,fri,sat take sunday off. Ur body needs adequate rest to recover and grow.

Also dont bother with hundreds of supplements. All u need is a good protein(avoid these muscle builder or mass gainer stuff) just get a good whey. Biogen does an 3 kg iso whey for cheap and its far better than.usn or evox. And invest in fish oil and a good vitamin. I use animal pak its quite pricey works out R250 a month but u get every vitamin and mineral in good dosage and u will keep healthy.

Most people buy testo boosters or creatine or hgh supplements but if ur diet isnt spot on u can forget about it. Get ur diet right see results and then think about supplements other than listed above.

About trainer and nutritionist. U can pm me and i can assist u with nutrition and we can work on training regime