Looking for some guidance

[stuartcarl]

Morning folks

Looking for some advice and guidance please.
Last year I did Atkins for a while and made great losses (sounds weird) on it, however fell off the wagon in December and over hols. Back on Atkins/keto now for two weeks and lost 6lbs so far.

Also go to the gym 3 times a week, Tue, Thu and Sunday.

What I'm hoping to achieve is lose weight to somewhere below 13stone (got to 13 3 last year) and build up muscle as well - not really asking for much!

So, some info

Age 45
Height 5'9
Weight 13s 11

Workouts

Bench Press 5x5 52.5Kg
Dead Lift 5x5 52.5Kg
Bent Over Row 5x5 52.5Kg
Goblet Squat 3X10 22.5Kg (dumbbell)
Overhead Press 5x5 dumbbells at 15Kg each
Bicep Curls 5x5 dumbbells at 15Kg each
Tricep pull down setting of 7.5
Tricep overhead settinf of 7.5

Struggle with normal squats as I keep losing my balance.

Food wise:

Breakfast - 2-3 fried eggs and 2-3 rashers bacon
Snack - Babybel cheese
Lunch - green salad with a chicken breast or tin tuna and grated cheese, both options drizzled with olive oil
Snack - Babybel cheese
Dinner -1 Chicken breast baked in the oven with herbs and olive oil or steak fried in olive oil, both served with steamed veg, then no-sugar jelly with double cream (tablespoon sometimes 2)

On gym days a MP shake with a teaspoon of peanut butter and made with water after workout
Also couple coffees with double cream

Comments,advice and suggestions all welcome
Thanks for your time
Stuart

[theotherjb]

Read SpiderDans Beginners Guide , preferably twice or thrice. For now, here are a few thoughts:

1. If the listed exercises are what you are doing every workout then you are doing far too much in the gym. Look up a routine such as Stronglifts or Starting Strength.

2. Do squats. The goblet squats will help with form but if you start light (ie. just the bar) and work up then the balance will come.

3. With regards to your diet, I believe that if you're to follow the ketogenic approach then you need lots more fruit and veg than what you're currently getting. In fact more fruit and veg in general. I'd be surprised if you have enough energy to do that workout three times a week on your current diet.

4. Don't be afraid to mix up your diet as well. The more variety (of clean whole foods) the better. Eat some oily fish a couple of times a week (fresh tuna steak counts but not tinned), add in some mixed nuts and change up the protein choices from time to time. Generally, different foods means different nutrients, minerals etc.

5. Read the guide.

[badly_dubbed]

Quote

Read SpiderDans Beginners Guide , preferably twice or thrice. For now, here are a few thoughts:

1. If the listed exercises are what you are doing every workout then you are doing far too much in the gym. Look up a routine such as Stronglifts or Starting Strength.

2. Do squats. The goblet squats will help with form but if you start light (ie. just the bar) and work up then the balance will come.

3. With regards to your diet, I believe that if you're to follow the ketogenic approach then you need lots more fruit and veg than what you're currently getting. In fact more fruit and veg in general. I'd be surprised if you have enough energy to do that workout three times a week on your current diet.

4. Don't be afraid to mix up your diet as well. The more variety (of clean whole foods) the better. Eat some oily fish a couple of times a week (fresh tuna steak counts but not tinned), add in some mixed nuts and change up the protein choices from time to time. Generally, different foods means different nutrients, minerals etc.

5. Read the guide.

For keto, I AVOID fruit nuts and dairy. veg is ok, but certain veg is not.

Energy on keto, comes directly from fat.

[banxy85]

all your bar work is @ the same weight.....too lazy to change the plates or what??? If my deadlift and Bent over Row were at the same weight then id be veryimpressed, as it is my Deadlift is about 50kg heavier than my Row, yours should be as well. If you still feel like these are the right weights for you then it might be worth training the heavy lifts (deads, squats etc) on 1RM to up the weight

[stuartcarl]

Thanks to you all for reading and taking time to reply.
Off to have a look at SpiderDan's beginner guide - may be back with more questions

Re Squats - will give it a shot with the empty bar and see how it goes.