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 Posted: Mon Oct 29, 2007 9:27 am
Hello
I've been here a bit now and have been posting a lil, I just want to let you all know, I will gladly provide advice for people who need it I've done this for quite a while now.
Make training programmes, workout logs for ppl aswell ^_^ and diet plans.
As we all know to get the body we want we need to work hard for them, but sometimes you need that lil bit extra knowledge or help to just take those last few steps. I will mark the steps for you, all you have to do is take those steps.
This will allow us to keep all the requests and questions in one place!
ALRIGHTY Ask away ^_^
Hope you don't mind Kasey
O Would be helpful if this was filled in:
Age:
Current Weight:
Desired Weight:
Waist:
Height:
Consuming any Supplements?:
Goal:
What do you want from me?: Workout Programme/Diet Plan/Supplement Advice/Exercises
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Posted: Mon Oct 29, 2007 11:58 pm
I'm fine with that, mainly because it's helping to create fitness plans.
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Posted: Tue Oct 30, 2007 5:23 pm
Age: 24
Current Weight: 250
Desired Weight: 220ish?
Waist: 40 inches (101 cm)
Height: 74 inches (188 cm)
Consuming any Supplements?: None
Goal: Lose weight and waist
What do you want from me?:
A smaller waist, advice on diet especially since I'm strength training, so I tend to try to eat a lot of protein, but food usually comes with the other things.
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Posted: Tue Oct 30, 2007 11:56 pm
I'm interested in seeing what you can come up with for me. A personal trainer gave up because I gained weight (I really thought it was muscle, expecially when my body fat % went down) and the nutritionist told me off for being a vegetarian.
Age: 22
Current Weight: 70
Desired Weight: 65
Waist: 74cm (I usually measure that as smallest part of stomach)
Height: 1.68m (5'7 I think)
Consuming any Supplements?: Meant to be, but no
Goal: To increase my muscle strength, speed and fitness
What do you want from me?: Workout Programme/High Protien Vegetarian Diet Plan (I still eat eggs and dairy)
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Posted: Wed Oct 31, 2007 4:25 am
Euphoric Ghost Age: 24 Current Weight: 250 Desired Weight: 220ish? Waist: 40 inches (101 cm) Height: 74 inches (188 cm) Consuming any Supplements?: None Goal: Lose weight and waist What do you want from me?: A smaller waist, advice on diet especially since I'm strength training, so I tend to try to eat a lot of protein, but food usually comes with the other things. Ok I have the basic Idea... Just a few more questions, how much protein do you consume a day? and approximate Calorie intake a day (Not expenditure)? That should be enough info then.... to start planning
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Posted: Wed Oct 31, 2007 4:51 am
KaseyBaby I'm interested in seeing what you can come up with for me. A personal trainer gave up because I gained weight (I really thought it was muscle, expecially when my body fat % went down) and the nutritionist told me off for being a vegetarian. Age: 22 Current Weight: 70 Desired Weight: 65 Waist: 74cm (I usually measure that as smallest part of stomach)Height: 1.68m (5'7 I think) Consuming any Supplements?: Meant to be, but no Goal: To increase my muscle strength, speed and fitness What do you want from me?: Workout Programme/High Protien Vegetarian Diet Plan (I still eat eggs and dairy) ok Kasey I'll have a plan ready, just some questions, How many days do you work out a week? Your not allergic to anything are you? (apart from being vegetarian)
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Posted: Wed Oct 31, 2007 1:06 pm
Kyu Kasunagi Ok I have the basic Idea... Just a few more questions, how much protein do you consume a day? and approximate Calorie intake a day (Not expenditure)? That should be enough info then.... to start planning I don't know exactly, roughly around 60 grams probably, and as for calories, probably around 2000. Hrm, maybe I should make a food log, not really sure how to calculate every meal though.
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Posted: Wed Oct 31, 2007 3:16 pm
Right Euro. You train 3 days a week right?
Let me see if we want to trim your waist down we need to cut the carbs and fat intake. So heres a simple Diet plan for you:
Meal 1:
3x or 4x Boiled Egg Whites
1x Sachet of Oats + 250ml of Soya milk (Simmered non-microwave)
Meal 2:
1x Banana
Meal 3:
1x Sandwich (Can consist of the following: Cooked Ham, Chicken Breast, 50% low fat cheese, 2 slices of wholemeal bread)
Meal 4:
1x Banana
1x Low fat yoghurt
Meal 5:
This should be dinner, as long as its High in Fibre & Protein, Low carb & fat its fine.
Recommended:
Chicken
Salmon (Grilled)
Prawns
Vegetables
100g Boiled Pasta (With sauces like chilli or tomato would be nice)
Boiled Potatoes
Meal 6:
3x Oranges
As for Supplements:
Flax Seed Oil Capsules
Green Tea Caps
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Posted: Wed Oct 31, 2007 3:26 pm
Also Euro, continue your workout for now... you'll begin to see a decrease in bodyfat within 4 weeks and a more defined body providing you stick to the diet plan, work out regularly and take the supplements I recommended.
I can also implement a 2 week strategy that will take off 5kg - 10kg of "Weight" (Fat & some Muscle) But I need 2 weeks worth of your mornings.
If you want me to explain further about the second solution I will.
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Posted: Wed Oct 31, 2007 4:26 pm
I'm going to start training about 6 days a week now
Upper body every other day, so 3 days a week, high weights then low weights, etc
Lower body every other day, with focus on running/endurance, same high low, but more running one day, and the other day more on strength.
What's a sachet (of oats)?
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Posted: Wed Oct 31, 2007 4:50 pm
Euphoric Ghost I'm going to start training about 6 days a week now Upper body every other day, so 3 days a week, high weights then low weights, etc Lower body every other day, with focus on running/endurance, same high low, but more running one day, and the other day more on strength. What's a sachet (of oats)? Sachet of Oats = Porridge Also as for strength training grab heavy weights and do a max of 6 reps per set.... and make sure the last rep is always forced and spotted.
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Posted: Wed Oct 31, 2007 11:50 pm
For heavy weights I usually do 6 sets of 6. But since I don't have a spotter, when I move up weights, I usually start of with 3-4, then increase when I get more comfortable.
*Anyone who reads this, I recommend having a spotter. Haha.
Usually when my brother comes around, then I experiment in going 10-20lbs more than I usually do since he's my spotter.
For dinner, how much should the portions be, and I don't eat pasta much, but I eat rice everyday.
Oh and if I do the whole diet, what should I eat if I still feel hungry?
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Posted: Thu Nov 01, 2007 2:26 am
Euphoric Ghost For heavy weights I usually do 6 sets of 6. But since I don't have a spotter, when I move up weights, I usually start of with 3-4, then increase when I get more comfortable. *Anyone who reads this, I recommend having a spotter. Haha. Usually when my brother comes around, then I experiment in going 10-20lbs more than I usually do since he's my spotter. For dinner, how much should the portions be, and I don't eat pasta much, but I eat rice everyday. Oh and if I do the whole diet, what should I eat if I still feel hungry? IF you feel hungry grab another boiled Egg Whites + Water, dont eat anything 4 hours before you sleep The salmon, chicken etc & vege stuff ya face full, potatoes pasta and rice keep them under 100g would be ideal.
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Posted: Sat Nov 03, 2007 3:40 am
Kyu Kasunagi KaseyBaby I'm interested in seeing what you can come up with for me. A personal trainer gave up because I gained weight (I really thought it was muscle, expecially when my body fat % went down) and the nutritionist told me off for being a vegetarian. Age: 22 Current Weight: 70 Desired Weight: 65 Waist: 74cm (I usually measure that as smallest part of stomach)Height: 1.68m (5'7 I think) Consuming any Supplements?: Meant to be, but no Goal: To increase my muscle strength, speed and fitness What do you want from me?: Workout Programme/High Protien Vegetarian Diet Plan (I still eat eggs and dairy) ok Kasey I'll have a plan ready, just some questions, How many days do you work out a week? Your not allergic to anything are you? (apart from being vegetarian) I'm not allergic to any foods, but I don't eat mushrooms as well. Apart from that, anything. I work out usually 4x a week (easy to moderate most times and roughly 1-2 hours per session), which is all karate sessions. I'd like to do more, or more intense fitness work. A lot of the karate session just goes through the techniques and I hardly break a sweat.
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Posted: Sat Nov 03, 2007 8:05 am
I always wondered about that, why egg whites only? What do you do with the yolk?
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