Thread: My new workout please Critique..

Goals, stats, diet?

Originally Posted by Doublebase

Goals, stats, diet?

diet is so far..
meal 1
can of tuna 45g protein, 4g carbs 200 calories

meal two
2 small chicken breats 57 protein, 6g fat, 300 calories

meal three-pre workout
1xcan tuna in oil, 28g protein, 30g fat, 360 calories
1 bowl white rice, 4g protein, 37g carbs, 169 calories

meal four
1xcan tuna 45g protein, 4g crabs, 200 calories
4 scambled eggs whole, 30g protein, 22g fat, 4g carbs, 340 calories
1 mixed cup veggies, 25 calories, 5 carbs, 2g protein,

meal five
1 slice of white bread one with peanut butter 120 calories , 11g carbs 4g protein,
1slice vegemite 79 calories, 2 g protien 0 fat, 0 carbs

meal 6
2 oranges
calories 40, carbs 7g

rough total MONDAY

CALORIES - 1780g
PROTEIN - 179g
FAT - 60g

CARBS- 80g



tuesday
meal one
3scambled eggs +cup of veggies 250 calories, 24g protein 3 g carbs
meal two
sushi roll with tuna, 200 calories, 10g protein, 40g carbs
meal three
cup of quacker oats with milk 150 calories, 27carbs, 5g protein
meal 4
chicken breast +cup veggies
57g protein, 300 calories,
2 slices of whole wheat bread with vegemite 93 calories, 5g protein, 16g carbs,

meal 5
2 slices of whole wheat bread with peanut butter , 280 calories , 25g carbs, 8 g protein, 16g fat

roughly its
TUESDAY
1350 calories
120g carbs
118g protein
46g Fat

my sats are..
75 kilos 173cm talls 163 pounds, 5"8

goals.. to lose this little extra fat I have drop BF down..
tone up.. NOT GET BIG. and healthy, get some muscles for next summer in from australia..

Originally Posted by raver

diet is so far..
meal 1
can of tuna 45g protein, 4g carbs 200 calories

meal two
2 small chicken breats 57 protein, 6g fat, 300 calories

meal three-pre workout
1xcan tuna in oil, 28g protein, 30g fat, 360 calories
1 bowl white rice, 4g protein, 37g carbs, 169 calories

meal four
1xcan tuna 45g protein, 4g crabs, 200 calories
4 scambled eggs whole, 30g protein, 22g fat, 4g carbs, 340 calories
1 mixed cup veggies, 25 calories, 5 carbs, 2g protein,

meal five
1 slice of white bread one with peanut butter 120 calories , 11g carbs 4g protein,
1slice vegemite 79 calories, 2 g protien 0 fat, 0 carbs

meal 6
2 oranges
calories 40, carbs 7g

rough total MONDAY

CALORIES - 1780g
PROTEIN - 179g
FAT - 60g

CARBS- 80g



tuesday
meal one
3scambled eggs +cup of veggies 250 calories, 24g protein 3 g carbs
meal two
sushi roll with tuna, 200 calories, 10g protein, 40g carbs
meal three
cup of quacker oats with milk 150 calories, 27carbs, 5g protein
meal 4
chicken breast +cup veggies
57g protein, 300 calories,
2 slices of whole wheat bread with vegemite 93 calories, 5g protein, 16g carbs,

meal 5
2 slices of whole wheat bread with peanut butter , 280 calories , 25g carbs, 8 g protein, 16g fat

roughly its
TUESDAY
1350 calories
120g carbs
118g protein
46g Fat

my sats are..
75 kilos 173cm talls 163 pounds, 5"8

goals.. to lose this little extra fat I have drop BF down..
tone up.. NOT GET BIG. and healthy, get some muscles for next summer in from australia..

To much cardio IMO

IMO (which is basically my half arsed way of saying what I do) I'd cut back the gym-cardio to 10 mins warm up (say 1/2-3/4 pace) before each weights session of whatever cardio machine you can get on - rower/ski/treadmill/etc and 5 mins warm down (say 1/2-3/4 pace) after each gym session.

Then on your cardio days, say twice per week, I'd be upping the intensity and getting out of the gym altogether. HIIT on an oval for instance - jog around a couple of laps to warm up - then sprint as fast as you can for 30secs - then jog for 30 secs - then sprint for 30 secs....etc until you can barely walk away. Also actual jogging along the beach or cross country or whatever one or two days during the week or the weekend or during lunch break or whatever.

Notwithstanding the abovementioned - IMO your total calories seem low - check out the diet forum with your diet first to make sure it's ok. You're my size (approx) and eating half of what I do. You're eating less calories (you don't mean kilojoules?) than what my girlfriend is eating - and she's smaller (lighter/shorter) than I am and she is on a diet her dietitian gave her to lose weight.

Oh - nearly forgot about the actual work out. Workout doesn't seem that bad for starters - other than the high amounts of cardio (80 mins of cardio on one day? Either you're going snaiiilllllllllllll pace or you're super fit and should be running marathons). If you can invoke P-Funk or someone that actually knows something more about workouts than I then you'll be in much better steed.

cardio is necessary... but it depends, it you lift enough your muscle will outmask the fat to a certain degree but fat percentage has a lot to do with it also

Need more carbs and more protein= more calories...

how many grams of CARBS, FAT should I be eating?

I know about the protein its 1g per pound of LBM.. but how much is enough of the others?

wow it sure is hard to eat right.. it should be made a subject in school. along with so many other life important things hahahha..
im 30 and just learning now..

Tuna is great and all but I've heard it's very dangerous to eat it that much because of the mercury levels that are found in fish. I think one or two cans per week is supposed to be safe.

Originally Posted by raver

how many grams of CARBS, FAT should I be eating?

I know about the protein its 1g per pound of LBM.. but how much is enough of the others?

wow it sure is hard to eat right.. it should be made a subject in school. along with so many other life important things hahahha..
im 30 and just learning now..

Go to the diet forum and get emma-leigh to help you out. She can give you a hunky dory diet quick as a flash - because your current diet you seem to be starving yourself which is not sustainable.

Originally Posted by Ronald

Tuna is great and all but I've heard it's very dangerous to eat it that much because of the mercury levels that are found in fish. I think one or two cans per week is supposed to be safe.

Agreed on the tuna thing, however, there is no safe level of mercury and it builds up in your system. Reducing the amount of fish you eat per week will merely delay the inevitable of a high mercury build-up if you eat excessive amounts-- but hey we need to delay it as long as possible other wise we'll all be like the Alice's mad hatter.

Originally Posted by Adamjs

Agreed on the tuna thing, however, there is no safe level of mercury and it builds up in your system. Reducing the amount of fish you eat per week will merely delay the inevitable of a high mercury build-up if you eat excessive amounts-- but hey we need to delay it as long as possible other wise we'll all be like the Alice's mad hatter.

personally I cant see why it can be bad for you?
I mean look at the japanese they live longest because of FISH..
and most nations where fish is there main diet seem to live longer and healthier than us..

Not my words, something I read on Tuesday from the local newspaper.

According to Environmental Protection Agency surveys, mercury levels in canned salmon are too low for detection. Fresh (or frozen) salmon has an average mercury level of 1.7 mcg per 6-ounce serving, at the low end of detection. That's 12 times less than light tuna.
Canned albacore tuna contains an average mercury level of 60 mcg per 6-ounce serving (three times more than light tuna).