Hi everyone,

With the new year looming round the corner I'm sure we're all thinking "I'll start the gym in 2005", I've already started, "Why wait?" i think. With this new start I'm looking to have a great body in time for Summer '05.
I would like to ask if anyone has any suggestions as to what sort of diet I should start to assist in my project for Summer '05.

A bit about me,
I'm 22 (in Jan), just under 5.5" i think, not quite 6 ft, uhh, slim build, I do Karate weekly as well as visits to the gym. The gym is about an hours worth doing mostly Cardio (in an attempt to lose weight) but there are some weights involved.

I have a bit of a belly which I'm wanting to loose as I tone the rest of my body. I'm looking to get some lovely shapes on me. Shapes in regards to pecs, abs, bi/triceps, decent looking lats, gluts (of course!) - you get the idea, the "Beach Body" sort of look.

Can anyone offer suggestions as to "What should I be eating before, during and after workouts in order to maximise the work done in the gym"?

Thanks very much in advance, sorry if I waffled there!!

Hope you're all well, happy new year (in advance!)

__________________
In the dojo - Control and discipline
In the street - If it works, use it!

Before you workout you need to eat carbs for energy. I always eat shredded wheat and a banana with a little grapefruit juice before I work out.

Basically you want make healthy choices. You need about 55% of you caloric intake to be carbs, 30% fat, 20% protein. YOu need about 25 grams of fiber each day.

Drink plenty of water, 64 oz a day!

Stay away from snacks..................and All partially hydrogenated soybean oils(trans fat)...........REad labels!!

Eat healthy fats like Omega 3, flaxseed, sunflowers, salmon, olive oil etc............

Make sure you are eating brocolli, beans, carrots, sweet potatoes, citrus fruits, spinach , strawberries, garlic, tomatoes, canteloupe..............are some fantastic choices!
Keep in touch!
CheryL : )

__________________
Cheryl Greenfield

Former National Fitness Competitor & Finalist
AFAA Certified Personal Trainer & Aerobics Instructor
Fitness Choreographer and Consultant

http://www.exerciseforums.com

Hi Cheryl,

Excuse the delay in replying to your message!

I've been going to the gym a few times a week since my last post and have altered my diet but only by means of no candy bars and i've drunk once since New years (my birthday, kinda had to!). I read theres about 11 calories in a pint of beer, 170 in a shot! But theres a new "healthy" beer ad I saw lately call Michelob Ultra??? Yet to try, will let you know.

Anyway, food, yes, I know its healthy for me but I am a really fussy eater and the only vegetable I eat is potato in its numerous forms (crisps, chips, waffle, smiley faces, roasted and mashed etc).
I also ate less than usual in an attempt to make my body use up the fat around my midrift up.

Whats really annoying is that I stopped going to the gym and this diet change for like, 2 weeks and i've put the weight and "extra bits" back on SO FAST! Eeek! So I'm right in guessing it really is a case of DAILY exercise?

What do you think?

Hope you're well,

Luke

__________________
In the dojo - Control and discipline
In the street - If it works, use it!

Hi Cheryl,

Have done some research into what I eat following your advice on reading labels.

I've found it quite interesting I must admit so I would like to share my findings with you and your other forum readers.

Bit of a lengthy post but its got me thinking about what I eat!!

Breakfast:
Bowl of cereal (Shreddies - dunno if they're in the US), orange drink and little thingy of Yakult.
Values of Shreddies (Per 100g w Semi-skimmed milk)
Energy : 1485 kJ, 350 kcal
Protein: 9.9g
Carbs: 73.4g , 15.5g of which sugars
Fat: 1.9g , saturated is 0.4g
Fibre 9.8g.

Lots of stats but the one that screams at me is the carbohydrate level. So i went to lookup "What do carbohydrates do?" (thanks Jeeves!) and according to one site the punchline is:

"Excess carbohydrates also causes the pancreas to produce large amounts of insulin, and if this

happens for many years in a genetically predisposed* person, the insulin receptors throughout the

body become resistant to insulin. Because insulin's action is to drive glucose into the cells, this

results in chronic hyperglycemia, also called "high blood sugar." A large portion of this

sugar is stored as fat resulting in obesity. Excess insulin also causes hypertension

and helps initiate the sequence of events in the arterial wall which leads to atherosclerosis and

heart disease. "

*= Predisposed for those who dont know, means in this example "if you're likely to be affected by

this (e.g. genetically/heridary )

Lovely! So that warns me to cut down on the Carbs, at least in the morning. I eat then get in the

car for a 45 minute drive to work where I sit all day (tech support) until lunch where I might walk

to town (about 30 minutes worth of walking) for a bit. Which brings me onto lunch!


Lunch:
Hasnt changed format for about what, since highschool so about 7 years at least.
Two ham sandwiches (4 slices bread total)
Packet of crisps (Quavers)
Small chocolate bar (fun size)

Values of bread per slice (x4 total value): Hovis "Best of Both" - its brownbread but its white!

Medium sliced.
Energy: 363kj, 86kcal (1452, 344)
Protein: 3.7g (14.
Carbs: 15.8g, 1.8 of sugars (63.2, 7.2)
Fat: 0.9g , 0.2 of saturates (3.6, 0.
Fibre: 2.2g (8.

Values of Quavers per bag:
Energy: 353 kj, 84 kcal
Protein: 0.5g
Carbs: 10.0g, 0.8 sugars
Fat: 4.8g, 0.8g of saturates
Fibre: 0.2

Values of fun size chocolate bar per bar:
Energy: 447kj, 107kcal
Protein: 1.7g
Carbs: 12.4g, 9.5g of sugars
Fat: 5.6g, 3.8 of saturates
Fibre: 0.1g

Again after this I'll go back to my desk and sit there for another 4 hours and then go for a 45 minute drive home.

I wont even try to work out all of dinner but it'll have something potato based as a side. No idea!


So what have I found from my research?

It is estimated that my daily calorie intake should be about 2676 calories a day for someone "moderately active". Bearing in mind i sit at a desk all day plus driving i changed to "Lightly Active" and I should be munching to the tune of 2319.
Based on the info above my intake is just 885 ?!! That cant be right can it? Thats massively short of this 2676 estimate. I'm only intaking roughly 36%. Shouldnt I be resembling a whippet based on that stat??!

Daily intake totals:
Energy: 3737kj, 885kcal
Protein: 15.8g
Carbs: 159g, 33g of sugars
Fat: 15.9, 5.8g of saturates
Fibre: 12.3g


If this is what I'm getting before dinner I cant imagine a massive surge in these levels. Whatever dinner is it wont be enough to cover the 64% gap in daily calorie intake. Hmmm, time for a deep-fried lard sandwich maybe! Or is it time to get a box of Protein shakes/bars?


To finish I would like to ask the forum:

What are the dangers, if any, of me not eating enough calories?
and
If I'm not getting enough calories in my system would this be stopping me building muscle tone and moving this bit of weight from my stomach?


Thanks in advance,

Luke

__________________
In the dojo - Control and discipline
In the street - If it works, use it!

In order to calculate your caloric intake (this is a baseline) you need to take your weight in pounds and Multiply it by 12 or 15 or 18 depending on your activity level. I would multiply your weight by 15. So, that is your caloric intake daily!

Now...........if you take in less calories..............you'll lose weight! We all need a different amount of calories every day depending on our weight, and activity level. I am not interested in losing any weight..................so I take in about 2300 cal a day. I burn calories all day because my muscles are constantly repairing themselves . So, I take in about 65 grams(30%) of fat, 285 grams(50%) of carbs, 100 grams (20%) protein, 1000 mg of calcium and 25 grams of fiber.

I hope I helped you out!
CheryL : )

__________________
Cheryl Greenfield

Former National Fitness Competitor & Finalist
AFAA Certified Personal Trainer & Aerobics Instructor
Fitness Choreographer and Consultant

http://www.exerciseforums.com

Hi Cheryl, thanks for your reply.

I thought similarly that if i eat less calories I'd loose weight but I still have a bit of flab on my stomach.

I've been looking into perhaps starting a regieme of Progain by Maximuscle as thats advertised to build muscle and loose weight. Of course I'm sceptical about this as the models they use are blatently airbrushed and oiled up to look impressive. I'm not out to be the next Arnie but I do want to get a decent tone on.
Its expensive too so I dunno if theres a cheaper brand that'll do the same thing.

Do you know of any side effects of such a product? I know steroids can make you angry or tense (not to mention they're banned in almost every sport but thats another convo all together) but could these Protein Shakes have any unwanted effects?

Hmmm, all these options!!

Thanks in advance

__________________
In the dojo - Control and discipline
In the street - If it works, use it!

I only recommend shakes and proteins for individuals who are really skinny , have a BMI of 18 (below the chart really) or if you are training for a fitness competition or show.

Now............I do like Meso-tech, Nitro-tech, and designer protein.....I've had all of them and the only thing I remember is I lost my desire for real food for awhile! lol!!

Again , it is for the short term...........I was only on it for maybe 8 months at the most.

If you are taking in too few calories you will not lose any fat................you will lose muscle. Your body holds on to all the fat it can and stores it for energy, it is its way of surviving.....that's why if you see someone who has crashed dieted their scales may read a desirable number.....but they have lost all their muscle tone.
Standard caloric decreases are about 500 less calories a day...totaling 3500 less in 7 days, hence losing 1lb a week.............I am a little more laid back on this one....I recommend 150-250 less a day....a very small change.....you'll get there....just slower....slow and steady always wins!!! PLUS it is so easily attainable for someone to cut out 200 calories a day....instead of 500! I am more realistic!

OH and PLease do not look in magazines....Please...............half of those ads take models pics for the after shot first...............then they have them gain 40lbs for the before picture.....in actuality the BEFORE pic is taken AFTER! sneaky huh?
Plus genetics plays a huge role in results too.

The ONLY way to lose weight is to increase cardio, lift weights (2-3hours week) and decrease calories.............................When you are happy with your weight....you calculate the formula I gave you before! YOU will always and forever have to challenge yourself physically...............that's just how the body is, It wants a challenge in order to stay lean and muscular!
Hope I helped you out!!!
CheryL : )

__________________
Cheryl Greenfield

Former National Fitness Competitor & Finalist
AFAA Certified Personal Trainer & Aerobics Instructor
Fitness Choreographer and Consultant

http://www.exerciseforums.com

Thanks for the reply!!

Ok, so based on what you've said there I should go on the protein shakes in order to increase my caloric intake.
The increase in calories and proteins mean that if I go to the gym sufficiently to work out I'll gain tone and, because of the increase of Pro&Cals will loose fat as the body is getting the required intake?

That would make perfect sence as weeks after i stop working out what I thought was a slightly decent build seemed to just discintergrate!!!!

Great, now to find a protein mix thats any good. They're all so expensive though!!

__________________
In the dojo - Control and discipline
In the street - If it works, use it!

Hi Cheryl,

Just a note to say that I've not gone for the protien shakes in the end as I didnt know if you were in favor of them or not. Instead I'm preparing and eating chicken before and after workouts with weights. Also learnt to do omeletts and other eggy dishes as they have protein.

Not doing the raw eggs thing yet though, is there any difference in the content of raw vs cooked eggs? (apart from salmonella i'd've thought!?)

I do have another question to ask but i'll see if its already been asked somewhere else.

Regards,

Luke

__________________
In the dojo - Control and discipline
In the street - If it works, use it!

Hello hello!

My gosh its been a while since I was last here!

Well its November now and the Summer has been and gone. My diet plan never happened because I didnt know what Cheryl thought about it so i left it.

Final result was (a hesitant) alright, I would've liked more time to get it ready though, who wouldnt! Could've done with more weights I think to define better.

(I cheated a bit by getting waxed too)

Heres the finished product (attached)

Attached Thumbnails

 

__________________
In the dojo - Control and discipline
In the street - If it works, use it!