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View Full Version : Too fat, need some good nutrition - my stats here



roland_blanko
11-04-2008, 03:25 AM
Repost: But looking for some nutritional help

Ok, apologies for the long read, but hopefully some of you will persevere.

Over the last year or so I've kept up the weight training to an almost decent level, not really improving much. But doing zero cardio, eating at restaurants with the girlfriend, eating takeaway, drinking alcohol and eating cake at the office has kinda taken its toll on me.

Yeah, if I sorta hold in my gut i look decent, like an athletic looking guy.. but i've noticed if i don't my gut is starting to overhang! So it's time to drop the pride of wanting be a big dude for a while and shed some weight for a couple of months. Yeah, it's going to suck not having a bit of extra mass to throw around, but in the long run i think it'll be worth it.

That's me in the DP to the left and I'm guessing i'm probably ~2% bodyfat more than i was then, so probably 19-20% bodyfat (if everyone agrees?).

So that brings the vital stats as of today:

Height: 180cm (5'11, despite my regular claims of 6'0 or 6'1" that are believed)
Weight: 90kg (200lb)
Bodytype: not sure, let's just say too fat.
starting bodyfat%: 19-20%

thighs (flexed): 25" (63-64cm)
calves: 16"
ankle: 9"
neck: 16.4"
wrists: 7.1" (bonyish)
waist (relaxed after eating): 36" (fark)
waist pushed to max: 36.8"
waist not after eating: ~35"
waist sucked in: 32"
waist flexed: 34"
chest flexed: 43" (hah yeah, I know I need to gain mass here somehow)
chest relaxed: ~41.5"
bicep flexed: 16-16.2"
forearm: 13"
shoulder width: 20.5-21"
hips (around the arse): 41" (my arse sticks out a bit from too many squats.. gonna have to quit them probably:\ )
shoulder circumference: 51-52"

Sample day going to gym (not going to gym might be 5% less calories):
1) ~50-60g oats, 500ml 2% milk, 1 banana, 3 table spoons yoghurt; 3 fish oil tablets
2) 2 pieces of bread, piece of meat/chicken; 300ml orange juice
3) 2 pieces of bread, peanut butter; slice of cheese
4) 2 pieces of bread, peanut butter
5) 3 pieces of bread, 4 whole eggs; 300ml juice (orange or mixed berry)
6) meat, ~120g rice or pasta, vegies
7) ~300ml milk or some cheese; 3 fish oil tablets.

Workout 3x a week with weights (ie Bill Starr style)

New workout:
Mon: Back/Bi
Tue: Chest/Shoulders/Squats
Thurs: back/some legs
Fri: triceps/some legs

Ok, So I'm upping my workout to 4x a week and will try to do cardio 3x a week also. I desperately need some suggestions. Critique my diet, workout etc.

Would Losing 20lb mean a loss of ~6% bodyfat?

What would be a good goal for my bodytype etc in terms of weight loss, bodyfat loss, dimension loss etc?

Thanks for any replies!