Quote:
Originally posted by GraemeK
Hi
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Hi
Quote:
Originally posted by GraemeK
i currently do 5 days cardio a week mostly running, cycling and rowing.
i spoke to a fitness advisor which gave me some guidance regarding my diet.
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Too much cardio. Cut it down to 3x a week.
Quote:
Originally posted by GraemeK
9am 330ml Pure 100% fruit juice
11am granny smith apple
1pm 10 cherry tomateos, 150g organic malt loaf
1pm ish 30 min walk
4pm 5 thin slices turkey with rice cakes
6:30pm iso star drink watered down with my 60 minutes of cardio
8pm evening meal. normally either egg or omlette, or quorn, or green beans, or pasta but i make sure the meal is quite small
9pm 30 minute walk
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1. Junk the juice, replace it with oatmeal
2. Junk the rice cakes, replace with a whole grain bread, pita, or bagel.
3. I don't know what iso star is.
4. Eggs are good
Eat more protein.
Quote:
Originally posted by GraemeK
i'm 21 male 5,11 tall and currently weigh 158ish pounds. i still have fat about 2 inches worth if i pinch it around my waist and on my bottom.
my legs are fully toned.
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Go to the workout journals and look at what I've posted so far.
You are practicing a lot of common myth-based errors.
#1 - Cardio is the key to fat loss. *BUZZER NOISE* NO! Muscle is the key to fat loss. Gonna be harsh here, so hold on - QUIT
****ING WALKING AND GET IN THE GYM!
#2 - Fruit juice is healthy. *BUZZER NOISE* NO! You know how many oranges it takes to get a full glass of orange juice? That's a damn lot of sugar. Try a few pieces of whole fruit instead.
#3 - You eat very little you lose weight. *BUZZER NOISE* NO! You need to eat enough so your body doesn't think it's starving. Looks to me like you aren't getting enough calories a day. Up them to 12*BW (or a little higher) then slowly lower them down to 12 * BW - 1000. See my journal for an example. It's worked for a ton of people, so I know it'll work for you.
I weigh about the same as you and I have been very successful in cutting the fat (and gaining muscle back at the same time).
At a minimum, get 1g of protein per pound of your body weight. You seem like you are no where near. Turkey, Chicken, Eggs, fat-free milk, cottage cheese (good one), fish fish and more fish.
Get EFAs. Fish, almonds, Flaxseed or Hemp seed oil. They are key to fat loss at lower fat %. Without them, it is a horrible struggle.
Again, cardio is not the end-all-be-all for fat loss. Most people think if they run/walk every day they will be thin. Nope.
I will take an example from a peer of mine :
Ever look at a
marathon runner and a sprinter? Who do you think looks more impressive? The marathon runner has loose skin and looks almost sickly, a lot of the time. Sprinters are muscular and lean.
The difference? Sprinters most definitely lift weights to achieve their goals. Squats, Deadlifts,
Pressing movements, and Rowing movements. That is the cake. The rest is the icing.
Now get yourself in gear and do it!
disclaimer: Started back on ECA today. Rant city.
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