** GETTING IN SHAPE FOR SUMMER **
- Thread starter Drew
- Start date
Drew, will a diet/excercise regime like this be effective for putting on say a stone in a few weeks...
7.15am
Protein shake when wake up
7.40am
Grapefruit
Porridge or Shreddies.
10 am
Tin of tuna/mayo on toast
12 noon
1 chicken breast cut in 2 tortilla wraps.
1 piece of fruit.
1 yogurt
3pm
Protein shake or protein bar.
5pm
Gym for weights Monday/Wed
Circuit training Tue/Thurs
Football Friday.
PRoetin shake after weights.
Dinner-
Either chicken, pork, steak with veg.
Maybe a couple of boiled eggs.
7.15am
Protein shake when wake up
7.40am
Grapefruit
Porridge or Shreddies.
10 am
Tin of tuna/mayo on toast
12 noon
1 chicken breast cut in 2 tortilla wraps.
1 piece of fruit.
1 yogurt
3pm
Protein shake or protein bar.
5pm
Gym for weights Monday/Wed
Circuit training Tue/Thurs
Football Friday.
PRoetin shake after weights.
Dinner-
Either chicken, pork, steak with veg.
Maybe a couple of boiled eggs.
CraigyB said:
Diet seems quite good, although i'd probably eat a little more for lunch - maybe add some salad.
I wouldn't eat the boiled eggs with the other choice of meats as the body can only assimilate so much protein in one go. A good guide is to not eat more than a deck of cards sized piece of meat/fish in one sitting e.g. half a tin of tuna.
With regards training, the circuit training is good for cardio training but if you're looking to put on weight/size i'd swap one day circuit training for a day of weights. Try and concentrate on large muscle groups and do higher weight/lower reps say 6-8 each set.
Sorry if that's a little vague, but it's a start
patrick767
New Member
Let us know how that works out for ya...Update: I feel so much better since the colonic 
I no longer feel bloated and my stomach's perfectly flat.
Tweaked my diet a little too after what therapist told me .......
- Have a drink half hour before a meal, not during or straight after
- Ditch the peanuts as they are the worst nut
- I've added a little brown rice to my lunch for a little more carbs, but no need to eat any more carbs until breakfast next day
- Add sesame seeds to porridge or unpeeled fruit
- Any bread/pasta made in the UK has more nutrients in the packaging
- Ditch wine immediately as the sugar turns your digestive system into a brewery. Drink spirits with say orange juice instead.
- Drink probiotics - they are not a fad and really do work
- Animal fats are not good e.g. chicken skin
- Don't add sugar/salt to anything
Sorry to sound like a bore, but i feel 1000% better today than i did last week. Just shows how the right/wrong foods can make all the difference.
I no longer feel bloated and my stomach's perfectly flat.
Tweaked my diet a little too after what therapist told me .......
- Have a drink half hour before a meal, not during or straight after
- Ditch the peanuts as they are the worst nut
- I've added a little brown rice to my lunch for a little more carbs, but no need to eat any more carbs until breakfast next day
- Add sesame seeds to porridge or unpeeled fruit
- Any bread/pasta made in the UK has more nutrients in the packaging
- Ditch wine immediately as the sugar turns your digestive system into a brewery. Drink spirits with say orange juice instead.
- Drink probiotics - they are not a fad and really do work
- Animal fats are not good e.g. chicken skin
- Don't add sugar/salt to anything
Sorry to sound like a bore, but i feel 1000% better today than i did last week. Just shows how the right/wrong foods can make all the difference.
Recently, I overdid it on working my chest, and now my left shoulder (my stronger side) has a slight pain in it when I lift it and rotate it around its socket. Has this ever happened to anybody, and are there any ways to alleviate this pain? I am thinking its bursitis or some type of tendon damage, but wanted everyone's input.
Cheers!
Cheers!
bripmon said:
I guarantee it's probably a rotator cuff injury. I have a nagging right rotator cuff injury. The best thing to do is rest and rotator cuff exercises. Your rotator cuff muscles will fatigue before your shoulder and chest muscles will. So while you are still cranking out reps your rotator cuff muscles are getting brutally punished.
I wish I could take a few months off and just do rotator cuff exercises but I can't stay away from the gym that long. The exercises keep my injury from getting worse but it's still annoying when doing any kind of overhead press.
Here's a good article on shoulder injury. http://www.bodybuilding.com/fun/luis4.htm I recommend getting an elastic band and doing exercises with it. I went to an orthopedic surgeon and that's what he recommended. 4 exercises twice/day, 15 reps per set for 3 sets.
bripmon said:
Medium weight back/bicep excercies shouldn't aggravate the injury. This will keep the muscles working without putting too much stress on one area.
Like i said above, gives you opportunity to concentrate on legs for a while and leg training will help you retain your overall body strength.
robsta said:
The so called fat burning zone is when your heart rate is between 60-70% of you maximum, and the cardio zone is between 75-85% (you should confirm the percentuals, but I think they're right).
It's not that you won't burn any fat at all when you're on a spinning class, but it's not the most effective way of losing fat. When you're working on a too high heart rate, your muscles will start consuming themselves in order to produce energy instead of methabolize fat to obtain energy.
At lower heart rates, your body will burn fat more efficiently and obtain energy from the burning of fat and not from your own muscles.
That's all I know.
Instead of running fast or spinning classes, try jogging for 45-60 minutes AFTER your body building work series.
Time for my summer cut heres my work out
Monday
Chest
Dips 4 sets 4-8 reps
Chest Press 3 sets 6-8 reps
Dumbell flys 3 sets 6-8 reps
Triceps
Skull crushes
super setted with close grip press
3 sets 6 reps
Tuesday
Day of rest
Weds
Shoulders
Shrugs 4 sets 15-20 reps
Aronald Press 3 sets 8-10 reps
Latrial barbel raises 4 sets 4-7 reps
Thurs
Day of rest
Friday
Back[/b]
Seated row 4 sets 7-9 reps
Chin ups 3 sets 6 reps
Lat pull down 3 sets 7-9 reps
biceps
Barbell curl 3 sets 6 reps
cable curl 3 sets 6 reps
Saturday
25 min HIT statick bikeing or a bike ride.
Will post my dieat when i get the chance to type it up,my goals are to drop body fat while maintianing LBM(Lean body Mass).If anyone has any hints or tips it will be very much apperciated.
Monday
Chest
Dips 4 sets 4-8 reps
Chest Press 3 sets 6-8 reps
Dumbell flys 3 sets 6-8 reps
Triceps
Skull crushes
super setted with close grip press
3 sets 6 reps
Tuesday
Day of rest
Weds
Shoulders
Shrugs 4 sets 15-20 reps
Aronald Press 3 sets 8-10 reps
Latrial barbel raises 4 sets 4-7 reps
Thurs
Day of rest
Friday
Back[/b]
Seated row 4 sets 7-9 reps
Chin ups 3 sets 6 reps
Lat pull down 3 sets 7-9 reps
biceps
Barbell curl 3 sets 6 reps
cable curl 3 sets 6 reps
Saturday
25 min HIT statick bikeing or a bike ride.
Will post my dieat when i get the chance to type it up,my goals are to drop body fat while maintianing LBM(Lean body Mass).If anyone has any hints or tips it will be very much apperciated.
Owke you guys will probably all be laughing with my stupid question but I'm confused.
I'm trying to loose some weight and my brother toldme that I shouldbe around 125-130 BPM as hartrate, but one of my friends who does physical trainings as a profession tells me I should be at 75% of my peak rate wich is around 205 for me. So Which one should I follow
Question 2 is:
When I go mountainbiking i have a hearbeat of 150 when I'm riding at a normal pace. My brother who is less sporty his rate is around 135 and I'm always 15 BPM higher then he is. How is this possible he does almost no sport and is fat. I'm a little overweighted but do at least one or the sport activities a week.
Question 3:
I don't know why but whenever I go running my heartbeat is around 170 and then I'm running at a normal speed not pushing myself to the limit. Should I stop doing that running part?
All confused with all this training malarky
I'm trying to loose some weight and my brother toldme that I shouldbe around 125-130 BPM as hartrate, but one of my friends who does physical trainings as a profession tells me I should be at 75% of my peak rate wich is around 205 for me. So Which one should I follow
Question 2 is:
When I go mountainbiking i have a hearbeat of 150 when I'm riding at a normal pace. My brother who is less sporty his rate is around 135 and I'm always 15 BPM higher then he is. How is this possible he does almost no sport and is fat. I'm a little overweighted but do at least one or the sport activities a week.
Question 3:
I don't know why but whenever I go running my heartbeat is around 170 and then I'm running at a normal speed not pushing myself to the limit. Should I stop doing that running part?
All confused with all this training malarky
bripmon said:
I usually start doing 8 with a easy weight and then drop down to one ware I can do roughly 7/8 and on my last set I max out, I have been considering raising my reps but as I have only just started this new routine from doing a bulk with very low reps and high weight I’m thinking it may be a better idea to gradually raise my reps????