mr_rbman 1 Posted September 11, 2008 Post updated down the bottom! Plz ignore this original nooby post, haha! Hey guys, i have searched for the info i'm after but my goals seem to be a bit different to most so i haven't yet come across the answers/info. I'll start with my stats. i'm 23 approximately 175cms tall 88kgs in the morning (obvioulsy for my height i'm overweight) I used to play a lot of sport but after my child and some other commitments that stopped, after a couple of years i realised i needed to get back into some more physical activity so i'm now playing indoor soccer every sunday and go to the gym (so far have been going since the middle of July) 3-4 times a week (dependant on work) I have a mate who works out and he's given me a programme and some advice which has already helped but i want to get some more opinions. Basically my goals are: Stay roughly around the 90kg mark but lose the body fat (gut and love handle's) and tone/slightly build muscle. I have improved my diet vastly but still probably isn't ideal. (i can't afford the protein shakes and supplements so that isn't an option) Breakfast (7:30am) - 3/4 weet bix, or scrambled eggs on toast (no butter) with fruit juice. Snack (10:15am) - salada's with tuna Lunch (12:30pm) - roll with ham and cheese Snack (3:00pm) - muesli bar/muffin Dinner (6:00pm) - varies most days but usually steak and veg, curry with rice, spag bol etc. Snack (7:30pm) - milo milkshake Try to drink atleast 3L of liquid (Juice/cordial/water) a day. (i find with all this i am never hungry and am usually struggling to eat my afternoon snack but i make sure i force myself to) My workout consists of 3-4 one hour sessions a week. I spend 15/20 mins on the bike and then the rest of the time is spent doing weights etc working on my whole body over the week. (knee's been playing up for a couple of weeks so i have been struggling to do all my squats!) Any advice would be much appreciated from this info! Cheers in advance! Share this post Link to post Share on other sites
cruizer 4 Posted September 11, 2008 Done a search yet? Share this post Link to post Share on other sites
moz2007 3 Posted September 11, 2008 you only need one supplement and that protein, its not expensive, less than $1 per serving, which is a lot cheaper that any other food you are eating. If you really cant afford it, you can avoid buying some of: weet-bix, bread, saladas, rolls, muesli bars/muffins,juice,cordial etc, all of it is processed and if you want to lose body fat, you need to get rid of most (preferably all) of your processed food. i suggest oats or scrambled eggs for breakfast instead of weetbix. cut out carbs at night, get rid of spaghetti, rice, just go with lean meat and veggies for most meals, and have 6 meals a day. that should have you well on your way ps are you sure you have read all the threads? look in the article directory up the top, plenty of stuff on diet. Share this post Link to post Share on other sites
elmrc13b 1 Posted September 11, 2008 this diet will achieve you nothing but more weight gain Breakfast (7:30am) - 3/4 weet bix, or scrambled eggs on toast (no butter) with fruit juice. [fruit juice is shit for you] Snack (10:15am) - salada's with tuna [good] Lunch (12:30pm) - roll with ham and cheese [wheres the nutrients for muscle gain in this lunch?] Snack (3:00pm) - muesli bar/muffin [shit] Dinner (6:00pm) - varies most days but usually steak and veg, curry with rice, spag bol etc. [spaghetti wont help your cause] Snack (7:30pm) - milo milkshake [fairly shit aswell] Try to drink atleast 3L of liquid (Juice/cordial/water) a day. [loose the juice and cordial] good luck 1 Share this post Link to post Share on other sites
GHOSTY 1 Posted September 11, 2008 Done a search yet? lol Share this post Link to post Share on other sites
advan 0 Posted September 11, 2008 this diet will achieve you nothing but more weight gain Breakfast (7:30am) - 3/4 weet bix, or scrambled eggs on toast (no butter) with fruit juice. [fruit juice is shit for you] not to mention the weetbix and the milk that would go with it and toast is bad too Snack (10:15am) - salada's with tuna [good] saladas seem pointless here Lunch (12:30pm) - roll with ham and cheese [wheres the nutrients for muscle gain in this lunch?] ham? cheese? Snack (3:00pm) - muesli bar/muffin [shit] Dinner (6:00pm) - varies most days but usually steak and veg, curry with rice, spag bol etc. [spaghetti wont help your cause] like he said spaghetti and rice are a no no Snack (7:30pm) - milo milkshake [fairly shit aswell] dodge milk alltogether if you can, eat cottage cheese instead Try to drink atleast 3L of liquid (Juice/cordial/water) a day. [loose the juice and cordial] good luck teskas right your diet is substandard try snacking on more nutritionaly dense foods like nuts, tuna eggs etc and you need to eat more often good work on the searching, its obvious you did some looking, have a look at the what makes you look good nekid thread, its long but worth the read Share this post Link to post Share on other sites
sixteenshots 0 Posted September 11, 2008 I estimate if you lose the musli bar, juice and cordial and change the weet-bix for oat's with water, you should save enough coin to be able to afford some protein supplement's, vitamimme.com has some good whey @ $20 for 1.2kg's, i bought 8 of hte f**kers haha. Read hte stickied thread's, they have everything you need, they have helped a shit load of ns.com member's drop fat and gain muscle. Just read it all and if there is any thing you don't understand, and can't find answer too then post in relevant thread. Good luck mate. Share this post Link to post Share on other sites
mr_rbman 1 Posted September 12, 2008 thanks guys, i guess my searching abilities suck. I used the search function at the top of the screen but still it didn't come up with what i was after (whats been suggested) i didn't realise i was still eating so bad but thanks for the tips and i'll make sure i implement them in this weekends shop! Share this post Link to post Share on other sites
sponger58 0 Posted September 12, 2008 vitamimme.com has some good whey @ $20 for 1.2kg's, i bought 8 of hte f**kers haha. I had a look but can't find that deal on their site, might be sold out now Share this post Link to post Share on other sites
NPR33 4 Posted September 12, 2008 Not on the website. But is still in store. Share this post Link to post Share on other sites
express 0 Posted September 15, 2008 yer i bought 3 on the w/e - good price, hope its decent stuff Share this post Link to post Share on other sites
express 0 Posted September 15, 2008 yer i bought 3 on the w/e - good price, hope its decent stuff Share this post Link to post Share on other sites
NPR33 4 Posted September 15, 2008 I've almost finished 1 tub of chocolate "dynamic protein" tastes like crap compared to ON. But at 3 for $50 I'm not complaining. Share this post Link to post Share on other sites
Houghy 1 Posted September 15, 2008 chocolate tastes like shit and doesnt mix properly, vanilla is brilliant though. especially if youre mixing shit into it. Share this post Link to post Share on other sites
r34skyline 3 Posted September 15, 2008 slightly OT, but the protein that's on special, if i was looking at the right one, had 40gms of protein per 150gm serving. Which compared to the usual 24gm per 30gm that most of us would be use to, seems ultra low. I may have read something wrong, but i think the USN protein was 40gms/150gms, or 8/30gms in a dymatize/ON type rating. Maybe that's why it's so cheap? anyways, good luck to the original poster, some good info in here. perhaps you'd like to post up your gym program as well? i'm new to all this as well, but perhaps think about switching the bike for some sprint work? 10 x 50m's or something like that? Share this post Link to post Share on other sites
express 0 Posted September 15, 2008 vanilla tastes shit with milk Share this post Link to post Share on other sites
moz2007 3 Posted September 16, 2008 i rkn vanilla tastes the bomb with milk, like a vanilla milkshake Share this post Link to post Share on other sites
mr_rbman 1 Posted September 24, 2008 just a bit of an update. breakfast - 7:30am = 3-4 scrambled eggs. morning snack - 10:00am = 100g tuna lunch - 12:30pm = chicken and salad afternoon snack - 3:00pm = 100g tuna dinner - 6:00pm = steak/chicken and veg evening snack - 8:30pm = small milo shake with skim milk 3L water. (wanna change either my morning/afternoon snack to something different but i can't find anything good for you that i like) damn my fussy taste buds! gym 3-4 times a week (depending on work) Still probably not ideal but its a massive change from what i used to eat like, getting used to not having any carbs is the hardest part so far as well as probably the lack of variety. haven't lost any actual weight but i've definitely gained in muscle and lost fat. not many people mention mince in there 'what did you eat today' whats the reason for this? also are there any 'sweet' snacks out there that are good for you? Share this post Link to post Share on other sites
Dr. Cranium 75 Posted September 24, 2008 swap your milo shake for 250g of cottage cheese. Share this post Link to post Share on other sites
dan^s15 11 Posted September 25, 2008 if you get sick of tuna plain yoghurt + fruit is good to i wouldnt have milo that late at night...........but then again.. i dont have milo at all. Share this post Link to post Share on other sites
Dr. Cranium 75 Posted September 25, 2008 tuna has 36gms of protien per 190g. yoghurt and fruit has pissall....... Share this post Link to post Share on other sites
dan^s15 11 Posted September 25, 2008 yeah i know... but not everyone always wants to have tuna. i didnt say completely cut tuna out of the diet. i have about 400g's of plain tuna, so i have nothing against it.. all i was doing was putting a suggestion out there to mix it up a little to keep him in the diet. just feelin like i have been in a similar situation as him.. except i was weighing 110KG now weighing 83KG Share this post Link to post Share on other sites
mr_rbman 1 Posted September 25, 2008 cheers mate, its not that i dont like tuna its just that i really find i'm struggling to eat much more! Seriously looking into these protein supplements now and have that instead of my milo at night. yeah i know... but not everyone always wants to have tuna. i didnt say completely cut tuna out of the diet. i have about 400g's of plain tuna, so i have nothing against it.. all i was doing was putting a suggestion out there to mix it up a little to keep him in the diet. just feelin like i have been in a similar situation as him.. except i was weighing 110KG now weighing 83KG Share this post Link to post Share on other sites
Dr. Cranium 75 Posted September 26, 2008 what im saying is, why would you substitute yoghurt and fruit for tuna? makes no sense, like swapping chicken for oranges. no protien in yoghurt or fruit...... swap it for protien powder and milk, not fruit n yoghurt. Share this post Link to post Share on other sites
dan^s15 11 Posted September 26, 2008 lol ok, fair enough, i see where your coming from, i was thinking more in the lines of... a replacement for a small meal and yoghurt does have protein ..... just not near as much as tuna BUT ANYWAY!!! it doesnt matter, because he doesnt like fruit and yogurt, haha Share this post Link to post Share on other sites
mr_rbman 1 Posted February 23, 2009 wow, i was a real noob wasn't i! I haven't posted much since this original post but i've been on here pretty much everyday learning. I thought i'd update this thread to show the ppl that gave me advice that it didn't go to waste and that i've stuck to it. The longest i've gone without training so far is 6 days (xmas) since i started. I'm down from 88kgs to 81kgs and overall got a far better shape to me but i still have a long way to go yet. Here's my diet which i am very strict with during the week and even on weekends i only slightly relax with 1 or 2 meals. (Still not using any supplements what so ever but i think that may have to change soon for me to reach my goals.) 7:30am - scrambled eggs only with a dash of skim milk, salt & pepper (no toast) coffee with 1 sugar and skim milk. 10:00am - 100g tuna (with chilli sauce & garlic) 12:30pm - Salad. Chicken, lettuce, tomato, jalepeno's, avocado and cottage cheese with a drizzle of dressing. 3:00pm - 100g tuna (with chilli sauce & garlic) 6:00pm - chicken/steak with brocoli, cauliflower and carrot 9:00pm - 100g cottage cheese.250mL of skim milk with a tsp of milo. 3-4L of water a day Here's my workout that i do Monday, Wedensday and Friday (work permitting) its just a slight variance to the skinny guy routine. Squats -1 x 20, 1 x 15 Supersetted with Pullovers - 4 x 6 Bench Press - 4 x 6 Incline press - 4 x 6 BB Curls - 4 x 6 Military press - 4 x 6 Bents rows - 4 x 6 Dips - 2 x max Chinups - 2 x max this usually takes me between 45-50mins. (is this a good order to be doing these exercises in?) I think i need to start doing deadlifts and powercleans soon. My goals are by the end of the year to get just below or around 80kgs. Then to be able to benchpress my bodyweight for 4 x 6. Squat 1.5 times my bodyweight for 1x10 and 100 kgs for 1 x 20 and military press .75 my bodyweight for 4 x 6. Thanks again to the guys on this site who contribute such valuable info and please keep it up for guys like me. Share this post Link to post Share on other sites
mr_rbman 1 Posted February 23, 2009 ..............and with my job i have to go away once a month for 3 nights, this gets me out of my routine. So does anyone have a workout i can do in my hotel room for 30-45 mins? Obviously the only tools i have are in my hotel room. Somtimes i have access to a pool but rarely and going outside the room isn't always an option. Cheers! Share this post Link to post Share on other sites
DRIFTKID 0 Posted February 23, 2009 milo is like 80% suger.. it is pure evil shit tastes f**kign awsome but who has 1-2 teaspoons? i would eat it buy the spoon full.. drop that Share this post Link to post Share on other sites
NPR33 4 Posted February 26, 2009 ..............and with my job i have to go away once a month for 3 nights, this gets me out of my routine. So does anyone have a workout i can do in my hotel room for 30-45 mins? Obviously the only tools i have are in my hotel room. Somtimes i have access to a pool but rarely and going outside the room isn't always an option.Cheers! Squats Pushups Chins Lunges Grab some bands to take with you and you can add some resistance, and do a few more exercises. Share this post Link to post Share on other sites
essonefive 12 Posted February 26, 2009 ^^dips on a chair too..... and stop persisting with the milo lol its no good man. also try add a piece of fruit with your 10am tuna too Share this post Link to post Share on other sites