General Goal Questions.

Discussion in 'Nutrition' started by Stimmed, Mar 28, 2018.

  1. Stimmed

    Stimmed New Member

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    Hi all,


    Let me start with this first! sorry first post thanks all for reading.


    Gender: Male
    Age: 35
    Height: 175cm
    Weight: 79kgs
    Bf%: 17.5%
    Daily activity level: IT desk work but can be a fair bit of walking some days.
    Gym: 5 days a week doing weights 45 odd minutes followed by 30 minutes interval session on an elliptical machine. Also 3 days a week 10km Spin Bike ride (Just something I sit there and cruise through no pushing hard etc)
    Your goals: It was to reach 75kgs. Still wouldn’t mind that but now more interested in getting BF down to about 10-12% and see how it looks. Time frame about 6 months from now.


    About 4 months ago decided enough was enough and it was time to lose some weight as I had been realllllly lazy for about a year. I went out to about 90kgs at 175cms.


    For 2 months I just dieted using calorie intake app to monitor what I eat and just ate healthier in general. The following 2 months I started gym as listed above. Im now sitting at about 79kgs.


    I recently re did my calorie intake on MyFitnessPal and it told me I should be aiming for 1540 Cals a day. Now I did this for just over a week and struggled big time being hungry, energy levels lacking etc. Looked at some other calculators and they suggest more along the lines of 1900/2100 etc.

    General Food intake is about 137g Protein/183 Carb/61 Fat. Im just workign off the app. I take a protein shake after workout 1x a day not on weekends. And taking a mix of BCAA's/Creatine which I drink during and after gym sessions.


    I’ve bumped it back up to about 1840 ATM to see how I feel. Just wanting some input if I’m in the general ballpark to get down to my goals.


    Any help would be great tips etc I’m all ears. Rather try and do it right then waist 2-3 months where I could have gotten more gains out of my work.


    Thanks.
     
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  3. PitBull

    PitBull JunkYard Dog

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    Why 5 days have you thought about more rest?
     
  4. Stimmed

    Stimmed New Member

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    To be honest it was just the way it worked out. 5th day is usually just the cardio session and a quick weight session of what ever I feel needs a bit more work on. I think I got in the mind set of if I miss it im jsut using it as an excuse not to do something that day etc. But its something I can look at for sure. Come the Monday I usually fly through everything feel great so I thought the 2 days off over the weekend was enough.
     
  5. <ULTRA-MEGA>

    <ULTRA-MEGA> Well-Known Member

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    use that 5th day for rest or mobility, stretching or something. can do at home.

    yeah, higher frequency training can work provided you're not smashing yourself too hard during the week, watch volume and recovery. a lot of athletes can do specific programs with either squat, deadlift, bench 3 times a week etc...
    but just stick with something basic for now.


    i'm probably going to be in the minority here with my opinion on bro split style training programs that i think they're mostly garbage doing chest days, leg days, arm days, shoulder days, left testicle days and such is in my opinion and experience not a good way to train unless you're on gear or highly genetically gifted or maybe doing low volume.

    training should be built around squat, bench, deadlift, row, chins and OH press with perhaps some calves, abs, biceps work. don't go too crazy on excessive fluff n pump like cables and isolation exercises.
    chase the numbers with those main lifts performed with perfect tecnique and micro load over time = gains.
    post up your exact training split?

    cals seem to low to me. i think your protein should sit somewhere between 160-200. fats about 70g and carbs make up the rest about 250g

    i am about the same stats as you and that's roughly what i eat doing hardly anything.
    if i was training 5 x a week, not cutting i'd be on something like 200g protein, 80 fats and 300+ carbs.
     
  6. Stimmed

    Stimmed New Member

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    Thanks for the reply mate,

    Im kinda limited in exercises I can do as im just using the gym at work for now(just wanted to get back into a gym and do something). But heres the groups I focus on per day.

    Mon:Chest/Tri + 30 Mins HIIT Eliptical
    Tuesday:Back/Bi
    Wednesday:Shoulders/core + 30 Mins HIIT Eliptical
    Thursday:Legs
    Friday: (Im going to cut this day but have been doing more arms/traps on those days) 30 Mins HIIT Eliptical

    I Have also cut back a few of the cardio sessions after some reading. So only doing 3 a week not 5 now.

    My goal is usually to hit 160protien im down to 77.8 Kgs now so fats still comming off and im happy with that.

    I do Deads on back day. But sadly we have no sqaut rack so its all machine exercies for legs ( seated Leg press etc). Also doing OH press but again on machine. Rows I do, bench again on machine. Reps I always try and hit 10 or close to with 5 sets in each exercise since im limited to what exercises I can do for now. Usually something like for example 2platesx10 3x10 4x10 5x8 6x7 (as im failing on the later exercises)
     

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