Hey, as the title says im looking to tone up a fair bit
Im 22, 6ft and around 190lb (used a converter so might be wrong) however its pretty much fat, not much muscles.
I used to each crisps and crappy snacks every now and then which I have now stopped as well as any obvious junk food.
I am also doing some small excercises (push/pull ups) at night and walk to uni which is about a 2/2.5 mile walk 4 days a week
I dont really feel like much is happening which is frustrating me and I was hoping you guys could give me some pointers.
Im using an app to measure my calorie intake and try to keep it at about 1600 which apparently is the suggested amount for loosing weight while in a sedentary lifestyle (which anoyingly mine is)
Sign up for a gym, keep eating at a caloric deficit until you feel you're at a decent weight, bulk up and become huge.
Get a membership at a gym with free weights. Look for a squat rack/power rack (One of [URL="http://i.imgur.com/L5D6JKj.jpg"]these[/URL]) and benches. Have someone show you the lifts, and do a program like [URL="http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/"]stronglifts[/URL] or Starting Strength. Namely, any program that starts you off light (so that you can learn proper technique) and slowly brings you up, and concentrates on the big, compound lifts (squat, deadlift, bench press, overhead press, and rows. Also pullups if you wanna build big lats).
Eat at a caloric deficit like you are now, and also eat .7-.8g protein per pound of body weight, and eat the rest of your calories in carbs and good fats. (The exact ratio doesn't matter, just get plenty of both)
If you feel your life is too sedentary, why don't you try running to university every now and again? Or maybe bike? Those would be more intensive than walking, as the amount fo calories walking burns is negligable.
The other two have pretty much said what else you should do. As well as what Gamerkiwi said (in case its not obvious), you really need to control your diet. There are hidden fats and sugars in just about everything these days. You are only eating something clean if you make it yourself, e.g. heres my typical clean daily diet:
Breakfast:
Oatz with some fruit (cereal, so with milk), banana, coffee.
Lunch:
Wholemeal sandwich, with cheese, spinach and quality ham. 3 bits of fruit and a pint of milk.
Dinner:
Chicken breasts, spinach and some couscous. Maybe some cranberry juice (sugary as fuarrk).
Snacks would be more fruit and milk.
Its a bitch to get used to eating like this, but when you do and go back to eating crap you feel like crap. Depending on the quantities of each thing you eat (I eat 4 chicken breasts) its the perfect tpye of diet to either lose weight or add muscle (although for you, eating qat 1600cal it will be very hard to add muscle, as a rule it doesn't happen eating at deficit, lose your weight first).
[QUOTE=Ruski v2.0;42682414](although for you, eating qat 1600cal it will be very hard to add muscle, as a rule it doesn't happen eating at deficit, lose your weight first).[/QUOTE]
It's possible when you're new to lifting. I'd imagine he would gain a few pounds of muscle while he's leaning up.
[QUOTE=GamerKiwi;42683207]It's possible when you're new to lifting. I'd imagine he would gain a few pounds of muscle while he's leaning up.[/QUOTE]
Common misconception, that's just your body getting adapted to lifting shit and learning how to use your glycogen storage and shit, you're not actually putting on any insane muscle mass with the "noob gains", it's simply your body quickly adapting.
Thanks guys, Im looking into a gym membership but at the moment I dont really have time with uni work and stuff. After this term I have much less classes so will start going to the gym.
I'd like to say im good at cooking (more like following recipes) but I never do much, any recomendation on sites or such that have specific recipes for this kind of stuff? (Or even better an app that could give me full nutritional values of the food :P)
Sorry I got nothing, learnt to cook through my own trial and error.
Is tuna meant to be good? I remember it having high protein without high anything else
Fishes in general are a really good source of proteins and healthy fats.
[QUOTE=Richy19;42698069]Is tuna meant to be good? I remember it having high protein without high anything else[/QUOTE]
Yeah, but don't have it every single day. It has some heavy metals in it that aren't too good for you.
So 2 weeks in my healthy diet as im calling it and its going great.
Tho im starting to get a bit tired of just the same meals.
I am pretty much eating spinach + Mixed vegetables (Carrot, Peas ,Cauliflower Florets ,Sweetcorn)
And then have some chicken or white fish with it. Also I have read that its good to have some casien proteins before going t bed as their good for slow proteins whie you sleep, do you think its worth me getting into the habbit or taking some? I dont see much point in getting the powder stuff yet as im not gymming or anything but just having some milk or something like that before bed
Nope, Casein protein for all intent and purpose should be taken just like any other protein. Don't take that shit before bed, your body is supposed to go through the natural fasting state that you are in when you sleep, if you take a slow digesting protein to make sure you're still digesting shit when you're sleeping, all you're doing is disrupting that natural fasting state which might bring in some problems like fucked up insulin.
try making fuck loads of sandwiches, wholmeal bread ofc. tuna, chorizo, cheese.
sandwiches can be healthy and take mins to make.
dinnerwise, try doing chicken, pesto and wholemeal pasta
or chicken smothered in paprika with a load of spinach.
Would you guys recommend more: eating often but smaller portions (ie 4-5 small meals)
Or the regular 3 (oats breakfast, sandwich for lunch, chicken/meat for dinner)?
Doesn't matter, usually people eat more meals a day when on a bulk simply because they don't have the appetite to cram everything into 3 meals so they cram it into 5-6 meals.
Got a question, I have been pretty much keeping up the "diet", I have also been helping out a flatmate by participating in his research project which consists of my doing 3 short but very intense excersice sessions a week. Since doing this I know I have put on a bit of weight, and I wondered if this is normal?
(I can guarantee my muscles are developing as Icould barelly last the first sessions and now im going through them quite easily)
I don't know if it's normal, are you eating at a caloric surplus? If you're still eating at a caloric deficit and you stopped losing weight, instead gaining weight, that means you'll have to lower the calories even more. This could be brought on by either you burning less calories with these 3 short but intense sessions or by the fact that you've lost a decent amount of weight and your body needs less calories to sustain itself.
The lighter you get, the less calories you need, the heavier you get, the more calories you need. Also strength =/= muscles, if you lift more than before but you've been losing weight, it's simply your CNS learning how to better utilize the muscles you already have, not the muscles themselves growing.
I think you need to join gym where your expert will help you how you can lose fat.
So with last term being over (and taking advantage of the gyms cheap sign up price over christmass) I joined the local gym. Any specific workout plans you guys can recommend for loosing weight?
Also might be worth mentioning I have very slight LLI (leg length inequality) so while I can do running excercises its probably better for me to avoid that
just do 1x40 reps on every machine you can find.
Whats the recommendation on cardio vs lifting/machines?
I want to lose about 10kg before bulking up, is it better to spend more time on the running/cardio machines or on the lifting/muscle machines?
Also any suggestions on healthy marinades or seasonings for chicken that wont add many calories or carbs?
Up to you, I've lost the majority of my weight simply by lifting so it's a personal choice.
[QUOTE=Heigou;43493091]Up to you, I've lost the majority of my weight simply by lifting so it's a personal choice.[/QUOTE]
The thing is I dont have any clue how many calories I burn with lifting, I mean with the cardio equipment it tells you on screen rougthly how many you have burned so its easier to gauge
From personal experience I would lift, if you are lifting right not only will you notice your weight going down but also get a great natural high. I have only been lifting for a year and a month now but I went from 250 to 200 now trying to bulk but learning to lift was one of the best decisions I ever made in my life.
you need to do cardio in gym and do running also in the morning and avoid to eat junk foods and also control your diet these help you to lose fat and join gym and do exercise in gym which help you to gain muscle and convert your fat into muscles.
do some workout daily. and eat healthy diet like, green vegetables and fresh fruits etc.
^ someone clearly made two alts for an unknown reason
Couldn't running to lose weight help with endurance when bulking?
Wut, bulking and losing weight?????
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