Workout Routine and Diet Plan

[nick84]

Hi,

My goal is to lose the belly and drop a jean size or two while getting bigger arms etc.

I am 6'5 and around 16.5 stone, I am currently waiting for a knee op but I can do jogging / cycling to an extent. I have installed MyFitnessPal and it has given me a calorie balance of 1680 per day if I want to lose 2lb a week.

Diet

Breakfast

MP Instant Oats, Mint Choc Whey and Skimmed Milk or Water
Banana

Lunch

Tuna / Chicken Breast or Mackerel and Brown Rice with Mixed Veg
Apple

Dinner

Tuna / Chicken Breast or Mackerel and Brown or White Rice with Mixed Veg
Natural Yoghurt
MP Instant Oats, Mint Choc Whey and Skimmed Milk or Water

Snacks

I tend to eat fruit or have a MP Instant Oats Shake when I get hungry.

Workout

To be honest I don't have a set routine, it usually consists of a 15 minute cardio session and weights.

Weight wise, I am at a level of about 3 x 10 bench of 20kg dumbells which does push me and I struggle to complete the final ones.

At the minute I sort of drift between machines and weights so this is why I want to get something written down to work on.

[chill9]

It's very difficult to put on muscle and lose fat. You should focus on one or the other. Which do you want to do most? Also what's your age? Is 84 the year of your birth?

Either way you need to up calories. If you want to lose weight 15 minutes of cardio isnt enough, that's a warm-up. If you are trying to put on muscle the calories need to go way up.

How often and at what times do you go to the gym?

[nick84]

Sorry, yep I am 27.

Ideally then I would prefer to burn fat and then think about the muscle.

I have had a bad knee for the past year so haven't done much cardio so unfit is not the word...

I usually go Mondays, Tuesdays and Thursdays at around 8pm. Followed by a sauna and a quick swim!

[chill9]

Cool, so you're BMR is about 2300 Kcals without exercise. If you kept going 3 or more times it would be roughly 3500. In terms of your calories I wouldn't go so low, try 500 per day to start off with then more if you want. Also I would change to Monday, Wednesday and Friday if you can, to give a day in between sessions. Personal preference though. I try to split my cardio and weights sessions up doing Mon, Wed, Fri weights and Tues and Thurs (sometimes the odd sat or sun) cardio. I am just leaving work but i'll suggest some things for the diet later, for now don't eat fruit late at night!

[nick84]

Thanks, just been to the gym and just did the bike and a good swim and sweat out a few litres of sweat!

I cant get to the gym on Fridays so it makes it hard to leave a day out!

[chill9]

It's not a problem you just need to structure your workouts correctly. So do you always go at night?

If so I would cut out the intstant oats at breakfast you dont need them. I would actually change your breakfast to something like porridge with some buts and berries in. Antioxidant boost anda slower release of energy.

Lunch and dinner are good, but you need to cut back on your instant oats you don't need them until straight after your workout.

Fruit is fine in the morning as a snack but try to change to mixed nuts in the aftrenoon. Fruit is high in fructose and causes an insulin spike which will in turn make you put on fat. It's fine in the morning because of your insulin levels being low after sleeping.

What you need to do is workout your macro's and then structure your eating from that.

In your weight training I suggest compound moves which in volve more muscles like squats, bench press, bent over rows, lunges etc and try supersetting other moves. I used a decent plan to reduce fat, I could write that up if you want and you can go from there?

[nick84]

So should I be using Instant Oats with dextrose and whey in a post workout shake at about 9.30pm when I finish?

I have tried mixed nuts but they don't really tend to fill me up.

Would something like Alpen in the morning be ok?

If you did have your plan, it would be amazing

[chill9]

No, either use instant oats OR dextrose not both.

Have you tried biltong for snacks?

Alpen is fine, try and get some form of anitioxidants in there, berries are the best.

I'll post the plan in a bit I need to find it first!

[nick84]

Thankyou.

I have just googled biltong, might get some to try but it doesn't look too nice ha

I will just use the instant oats in a post workout shake with some whey then.

[chill9]

I love it! But then again I am a borderline carnivore! It's high protein low fat, ideal snack. Other than that I eat loads of hummus and other meat snacks. MP do biltong or just look for a local south african store otherwise it can be quite expensive.

That's pretty much what I have PWO. I have 2 scoops of total protein, one scoop of instant oats and a small scoop of barley grass powder.