Need advice on my training. Was 105 Kgs and now 76. Need help.

[captainjango]

Hi,

I need some advice about attaining a lean physical build.
I am from India. Getting lean is hard for us.
My physical build details are:
Weight: 76 Kgs
Build: medium
Height: 5 Feet 8 inches.
Age: 29

Currently, I am slightly plump. I cant be called obese.
My aim is to build a body like Brad Pitt in the movie Fightclub.
It might sound funny to you.... But, achieving this goal is very important for me.
I used to be 105 Kgs in high school and had a very hard time. I also had severe gynocomastasia for which I was operated 2 years back. Now, I have a small amount of fat around my chest. My understanding is? that If I loose all the excess weight, the fat on my body will reduce and then the exercise results will become noticeable sooner. I don?t want to become a bulky bodybuilder. My other friends, simply eat a lot and gym a lot. As a result, they get big and strong, but don?t have good definition.

Details about my physical activities are as follows:

1. 6am to 7.05 am: Brisk walk. I cover one kilometer in 9 minutes and 10 seconds. Total walking distance is about 7 kilometers.

2. 7.30am to8.30 am: Yoga. This is a new activity that I have incorporated into my routine. It Involves various positions for flexibility. And, most importantly, I am doing 10 reps of Surya Namaskar/Sun Salutations per session. I have been doing yoga for only 2 weeks, hence, I am taking care not to strain anything... I intend to take up the count of Surya Namaskars/ Sun Salutations to 40 per day, within the next 4 weeks.

3. 9.00am to 7.00pm: Other activities like job, chores etc.

4. 7.15pm to 8.20pm: Brisk walk again. 7 Kilometers. One kilometer covered in 9.10 seconds

Details regarding my diet:

1. 5.30am: One small cup coffee with 50 grams of milk and 1 tea spoon of sugar. 80 calories

2. 6.00am: 1 liter of water

3. 7.00am: 200 grams of plain milk: 120 calories

4. 8.30am: .5 liter of water

5. 9.30am: Breakfast. 4 slices of brown bread with plain tomato. 1 cup coffee with 100 gm milk and 1 tea spoon of sugar. : 4 * 70 calories + 80 calories = 340 Calories

6. 10am-1pm: 1.3 liters of water

7. 1pm: Usual Indian food. Rice, curd, green vegetables. Food is made in very little oil. I eat enough to fill me up, but not to stuff me. Usually 2 roties (1 roti = 70 calories) or 2 cup full of cooked rice serve as my carbs. Additionally, I also take 3 to 4 spoons of curd for my digestion. My guess is 500 calories

3pm: 1 cup coffee with 100 gm milk and 1 tea spoon of sugar. 80 calories

4 pm: .5 L of water.

5pm: Some biscuits worth 200 calories in total. : 200 calories

7pm: 1 L water

9pm: Dinner. Usual Indian food. Rice, curd, green vegetables. Food is made in very little oil. I eat enough to fill me up, but not to stuff me. Usually 2 roties (1 roti = 70 calories) or 2 cup full of cooked rice serve as my carbs. My guess is 500 calories

In accordance with my goal, I wish to shed 6 kgs of weight within the next 3 months and then employ a personal instructor, who will help me with the workouts.....

Questions on my mind are:

1. Am I on the correct path?
2. Am I cutting down on the calories enough? If I cut down on the food, I feel tired and have no motivation. Currently, as per my estimate, I am taking in about 2000 calories
3. Am I burning enough calories? As per calorie calculators on the internet, I am burning 1000 calories daily... 800 through walking and 200 through yoga.
4. Do I need to take whey supplements? Indian diet is horribly deficient in protein. And, I cant alter my food. My mom creates hell, if I do.

I will be grateful for your help.

Regards,

Jack

 

[theCaptn']

Drop all sugar, or sugar laced food like biscuits. Limit or remove bread from diet. Limit rice to pre and post WO meals.

If you want to look like brad Pitt, consider taking drugs cause that's what he did.

Good luck.

 

[Retlaw]

Dear Jack
Assuming that is your real name, why do you still live with your Mom ? Stop the crap Benji, Lol... A indian Brad Pitt OMG !

 

[parsifal09]

mmmm

chicken biryani, and tandoori.

lots of protein,tastes good too

Hi,

I need some advice about attaining a lean physical build.
I am from India. Getting lean is hard for us.
My physical build details are:
Weight: 76 Kgs
Build: medium
Height: 5 Feet 8 inches.
Age: 29

Currently, I am slightly plump. I cant be called obese.
My aim is to build a body like Brad Pitt in the movie Fightclub.
It might sound funny to you.... But, achieving this goal is very important for me.
I used to be 105 Kgs in high school and had a very hard time. I also had severe gynocomastasia for which I was operated 2 years back. Now, I have a small amount of fat around my chest. My understanding is? that If I loose all the excess weight, the fat on my body will reduce and then the exercise results will become noticeable sooner. I don?t want to become a bulky bodybuilder. My other friends, simply eat a lot and gym a lot. As a result, they get big and strong, but don?t have good definition.

Details about my physical activities are as follows:

1. 6am to 7.05 am: Brisk walk. I cover one kilometer in 9 minutes and 10 seconds. Total walking distance is about 7 kilometers.

2. 7.30am to8.30 am: Yoga. This is a new activity that I have incorporated into my routine. It Involves various positions for flexibility. And, most importantly, I am doing 10 reps of Surya Namaskar/Sun Salutations per session. I have been doing yoga for only 2 weeks, hence, I am taking care not to strain anything... I intend to take up the count of Surya Namaskars/ Sun Salutations to 40 per day, within the next 4 weeks.

3. 9.00am to 7.00pm: Other activities like job, chores etc.

4. 7.15pm to 8.20pm: Brisk walk again. 7 Kilometers. One kilometer covered in 9.10 seconds

Details regarding my diet:

1. 5.30am: One small cup coffee with 50 grams of milk and 1 tea spoon of sugar. 80 calories

2. 6.00am: 1 liter of water

3. 7.00am: 200 grams of plain milk: 120 calories

4. 8.30am: .5 liter of water

5. 9.30am: Breakfast. 4 slices of brown bread with plain tomato. 1 cup coffee with 100 gm milk and 1 tea spoon of sugar. : 4 * 70 calories + 80 calories = 340 Calories

6. 10am-1pm: 1.3 liters of water

7. 1pm: Usual Indian food. Rice, curd, green vegetables. Food is made in very little oil. I eat enough to fill me up, but not to stuff me. Usually 2 roties (1 roti = 70 calories) or 2 cup full of cooked rice serve as my carbs. Additionally, I also take 3 to 4 spoons of curd for my digestion. My guess is 500 calories

3pm: 1 cup coffee with 100 gm milk and 1 tea spoon of sugar. 80 calories

4 pm: .5 L of water.

5pm: Some biscuits worth 200 calories in total. : 200 calories

7pm: 1 L water

9pm: Dinner. Usual Indian food. Rice, curd, green vegetables. Food is made in very little oil. I eat enough to fill me up, but not to stuff me. Usually 2 roties (1 roti = 70 calories) or 2 cup full of cooked rice serve as my carbs. My guess is 500 calories

In accordance with my goal, I wish to shed 6 kgs of weight within the next 3 months and then employ a personal instructor, who will help me with the workouts.....

Questions on my mind are:

1. Am I on the correct path?
2. Am I cutting down on the calories enough? If I cut down on the food, I feel tired and have no motivation. Currently, as per my estimate, I am taking in about 2000 calories
3. Am I burning enough calories? As per calorie calculators on the internet, I am burning 1000 calories daily... 800 through walking and 200 through yoga.
4. Do I need to take whey supplements? Indian diet is horribly deficient in protein. And, I cant alter my food. My mom creates hell, if I do.

I will be grateful for your help.

Regards,

Jack

 

[theCaptn']

mmmm

chicken biryani, and tandoori.

lots of protein,tastes good too

Tastes awesome, but loaded with sat fat as well. Would be tough dieting in India

 

[captainjango]

Thanks for the tip.

Drop all sugar, or sugar laced food like biscuits. Limit or remove bread from diet. Limit rice to pre and post WO meals.

If you want to look like brad Pitt, consider taking drugs cause that's what he did.

Good luck.

Hi,

Thanks for the tip. I knew, I had to drop the sugar some day. Currently, I am keeping it limited to 4-5 tea spoons per day. You are correct, It can go.
I will work on the bread and rice removal. I can substitute them with something else, that is healthier.

About the drugs part... Yes, I do understand.... But, I can only do a cycle, once I am comparatively lighter and have more lean muscle. As, I said, I will do what ever it takes. But, I will not rush things.

A quick question...... In India, It is very warm for 6-8 months in a year, especially, where I live (Delhi). Can, these drugs be done during the summers(at 45 degrees temperature)?

Thanks,
Jack

 

[captainjango]

Drop all sugar, or sugar laced food like biscuits. Limit or remove bread from diet. Limit rice to pre and post WO meals.

If you want to look like brad Pitt, consider taking drugs cause that's what he did.

Good luck.

Hi,

Thanks for the tip.
I will drop all sugar and replace bread with something healthier, like porridge.
I do understand that I might need to take some drugs to achieve my goal.
And, I intend to cross that bridge when it comes.
Is my current physical activity enough to help me shed weight?

Regards,
Jack

 

[captainjango]

Dear Jack
Assuming that is your real name, why do you still live with your Mom ? Stop the crap Benji, Lol... A indian Brad Pitt OMG !

Jack is what I was called, when I spent 2 years in New Zealand.
Staying with the parents, is an Indian culture thing. I dont expect you to understand.
And, about my goal, I know I can achieve it.
Thanks for the support.

 

[captainjango]

Tastes awesome, but loaded with sat fat as well. Would be tough dieting in India

It is true... Its very hard to diet in India.
And, its worse, when your friends are eating all the good things in front of you.

 

[captainjango]

Drop all sugar, or sugar laced food like biscuits. Limit or remove bread from diet. Limit rice to pre and post WO meals.

If you want to look like brad Pitt, consider taking drugs cause that's what he did.

Good luck.

Thanks for the tip Captain.
Will implement these.
Will consider drugs too, when the time comes.

 

[sassy69]

Definitely drop the sugar sources. Can you please post your macronutrient breakdown. I have a number of Indian friends and the biggest challenge for me to make any comment about a diet is that they are vegan. What are your protein sources and how much of your 2000 cals is protein? Many rely on soy as a primary protein source - but if you've already naturally experienced excessive gyno and have carried the extra bodyfat, my guess is you've already got a trend towards being estrogenic - soy promotes estrogen on top of that. If you're using a lot of soy, you should look for alternative sources in legumes, protein mix, whatever fits your diet to meet a reasonable amount of protein intake. Also note that fat is not a "bad" thing so don't feel like you have to keep that to an absolute minimum. Need to know more details.

 

[ThreeGigs]

Do your weightlifting NOW, don't wait until you lose fat. It's easier to gain muscle while you have some fat on you, even if you're dieting.
If you want to look like Brad Pitt, you'll need to stay at 76 kilos, while gaining muscle and losing fat.

Get your butt in the gym. Keep your 5 teaspoons of sugar, but burn them off with heavy weights.

And yes, you'll want to make sure you're getting about 150 grams of protein or more per day. If you can't do it with food, then whey is your next best bet.

 

[captainjango]

Definitely drop the sugar sources. Can you please post your macronutrient breakdown. I have a number of Indian friends and the biggest challenge for me to make any comment about a diet is that they are vegan. What are your protein sources and how much of your 2000 cals is protein? Many rely on soy as a primary protein source - but if you've already naturally experienced excessive gyno and have carried the extra bodyfat, my guess is you've already got a trend towards being estrogenic - soy promotes estrogen on top of that. If you're using a lot of soy, you should look for alternative sources in legumes, protein mix, whatever fits your diet to meet a reasonable amount of protein intake. Also note that fat is not a "bad" thing so don't feel like you have to keep that to an absolute minimum. Need to know more details.

Hi,
Thanks for the reply.
The tip about Soy being estronegic… I didn’t know that. And, I will certainly keep it in mind. Fat is certainly not a bad thing… But, for once In my life, I want to attain physical perfection. I am 29 years old. It is now or never for me.
As mentioned in my initial posting, my protein intake is very poor. Indian diets are very deficient in protein. In a normal Indian diet, we get the protein from sources like milk, eggs, cheese and legumes.
I am 76 Kgs in weight…. Therefore, I need 80 grams of protein for the daily requirement(just walking and yoga, no gym). My understanding is that under normal circumstances, we need 1 gram of protein per Kilo of our weight. To get fulfill this protein requirement, I would need to eat the following kind of a diet:
1 liter of milk in a day: 30 grams of protein.
6 egg whites: 36 grams of protein
150 grams of uncooked Legumes(Dal): 36 grams of protein.
This would be an ideal vegetarian diet, which should be had each day. On paper it sounds healthy and cool. But, in reality, it is very difficult to eat so much food and that too in the hot Indian summers.

I have just returned from a 2 year stay at New Zealand. There, it used to be cold all the time. So, my system is taking time to adjust to the changed conditions.

At this time, my diet break down is:
5.40am: 1 cup coffee with no sugar and 100 grams milk. I used to start my day with 1.3 liters of water ,but, now I am again addicted to starting my day with coffee.
7.00am: 1 cup milk: 200 grams milk.
9.00am: 2 slices of brown bread and a tomato. Another cup of coffee without any sugar.
1.00pm: Rice or roti serve as the carbs and I usually get cooked vegetables with that. Very little protein in this.
4pm: Coffee again.
9pm: Dinner. Same thing as lunch.

At times, I take a whey shake that gives me 30 grams of protein after my evening 7 Kilometer walk.
My current diet, gives me a maximum of 18 grams of protein per day.
Is this what you meant by Macronutrients? Please excuse my ignorance… I am trying my best.
I do understand protein intake is very poor. I have not been able to rectify this due to certain constraints like:
1. Digestive system not up to the mark.
2. Financial constraints… I am yet to join a job, hence I am stretching my whey protein stockpile. Once I find a job, I can buy some more Whey.
3. Cultural constraints: Indian people don’t understand the importance of eating right and working out. That is why, I can’t modify my diet at home and have to eat whatever is cooked.

Once I find a job and can fund my activities, I intend to join a gym with a private instructor and buy proper health supplements and start eating chicken again. Currently, I am living off my savings that I accumulated while I was abroad.
In New Zealand, I used to eat a 350 gram chicken breast every day. This was in addition to the milk and legumes that I was consuming. Over there, I used to get 120 grams of protein in my diet every day. It certainly made a difference. And, I seriously miss the stake.

My questions after giving you these additional details are:
1. Have I given you the details that you were asking me for?
2. Taking 2 Whey protein shakes in the day will give me 60 grams of Protein. Should I start that?
3. Does hitting the gym within the next month, make sense for me? Another member in this thread has asked me to do this. As I don’t have a job and need to live cheap, I am trying to shed weight, which is a cheaper thing to do.