Am I setting off in the right direction? Please critique this:

[iainw]

Hi all,

I am 26, with about 26% BF which I really need to try and fight off. I used to be 18st years ago and shrank to 12.5st before I went to uni and unfortunately have crept up to 14.5st. So I know I can do it its just been a long time since I have hit the gym.

My plan is to go 3 times a week and started last week (the muscle burn was torture after the first session!!) I have been doing the following:

15 minutes HIIT on treadmill, slight incline, walk 1 min, jog 1 min and sprint 1 min and repeat etc.

Then I mix up the workout so I am not waiting around for benches and machines etc- generally do the majority of these: Bench press, leg press, seated row, lat pull down machine, leg curl, leg extension, bicep curls, tricep push-downs, incline bench, decline bench, shoulder press, plus some others- I do 3x10 making sure it is to failure in the final set. I am in the gym generally for 90 minutes altogether and there is very little waiting around or timewasting.

My diet has been something like this:

Breakfast: Protein shake, srhreddies.
10am: Yoghurt.
12pm: 'Healthy choice egg mayo' with ham/turkey and a little grated cheddar btween wholemeal bread sandwich.
2pm: Orange/Yoghurt.
4pm: Protein shake.
6pm: 2 Egg omollete with grated cheddar/mozzarella and ham. Steamed veg or steamed savoury rice. Maybe oven baked chicken in light tomato sauce or some fresh pasta ravioli or soup.
9pm: Protein shake (both post workout and on rest days).

My protein shakes consist of one 30g scoop and water and I am using 'Impact Whey Protein' from myprotein website.

I was wondering if someone with experience could advise me if I am doing anything wrong?

Thanks
iain

[allan5790]

I think if you are going 3 times a week you should come up with a structured workout plan. Just going and doing what is available could lead to over training of certain muscles and an imbalance on your physique.

Generally I would do my cardio after my workout or on a different day as you wont be able to get the most from your weights.

Personally I would go with a 3 day split. However, if fatloss is your main goal why not try the GBC / Lactate Induced training?

On a side note, where in Glasgow you from and where are you training?

[iainw]

hi,

although i don't have a structured worout regime, i tend to go arms>back>legs>chest etc so never purely focusing on one area. My aim is to leave the gym feeling my muscles wincing from the exhaustion! Thats why I do my cardio first as I literally can hardly run after a meaty workout! not sure if i'm doing the right thing tho!

thanks.
iain

[Was_once_fat_dave]

Welcome to the forum Ian. Thats storys sounds fimiliar to this one. I was the same once, have got myself down to around 17% to date.

Looks like your not far off there mate, I don't know the full science behind it but you'd be much better off doing the HIIT at the end or on seperate days, like Allan suggests. If you do it at the end don't be supprised if you can only manage 8-10 mins at first, especially if you've lifted to faliure for the hour before. But that is not of too much worry as growing muscles is better for fat loss. Basically the more muscle you have the faster your metabolism goes and the more fat you burn at rest.

Look to do 3x full bodys made up of compounds. (the compounds are squat, deadlift, row, chin up, bench press and over head press) These will give you more bang for your buck and work more than one muscle group. No need for curls, tri pushdowns or even ab work while looking to shift your fat.

Diet wise ditch your shreddies and have either a big ommlette or some oats(poridge).
What type of youghurt is it you mention.
If you have mayo, ensure it's the full fat stuff too, as the 'reduced fat' stuff is only full of fillers that are not good for you and there is nothing wrong with eating fats, just ensure it's the correct ones.

[iainw]

thanks Dave, i had a look at your thread a few days ago and was v. impressed, hope i can mimic that sort of result!

ok well i do use the hellmanns extra light mayo but i will get the normal stuff if you think it better... and tonight i will go for the HIIT after.

If making an omelette is it ok to fire some grated cheeses in? just egg is very boring :-/

as for CV on separate days... i gave up 5-a-sides on a monday for the gym but I play squash on a tues for an hour and will try to get another sport arranged for the weekend.

are shreddies that bad? they don't seem to have much in them but fibre i thought and they keep me feeling quite full up for a few hours. i will however ditch them when my spare box finishes

i buy asda's good for you light egg mayonaise... would i be best to go for the normal stuff?

Am i taking too much in terms of protein shakes?


really appreciate the advice.
iain

[Was_once_fat_dave]

Thankyou and Your welcome.

stick the cheese in, it's a quick an easy way to A, bump up the kcals if needed and 2, the fat in it isn't bad for you either.

Hellmans full fat, plus it has omega 3's in supposedly.

Regards the shakes, have them when there needed. You have to remember tho they are supplements and such they only supplement your diet. If you have enough protein coming in from food sources then there will be no need for them. If your struggling to get the food protein in then have them. ie stuck for time. But food sources all the way for all macro's. Under normal circs I have a shake PWO only as it's a bit tricky to make a dinner in the changing rooms lol!!

[iainw]

i sometimes have a shake to supress hunger in the late afternoons... not sure if this is a good idea all this protein shakes, although they are low in fat.

i have been loging my eating habits on my iphone this week and will continue to do so and will log them on here

[Was_once_fat_dave]

to log your foods try this site out foodfocus

[iainw]

thanks i'll check it out tonight

[- DJT -]

Quote

i sometimes have a shake to supress hunger in the late afternoons... not sure if this is a good idea all this protein shakes, although they are low in fat.

If you're having a protein shake on its own to supress hunger then you're wasting it imo.

Others may disagree but I think of protein as 'spare' calories in a meal, i.e. get all your fuel from other sources (carbs/fat as appropriate for you) and leave the protein free to do what you want it to do.

If you're having protein on its own then you're just going to burn it as fuel so it's a waste of time really!!