Hi there
I am new here and need some advice as i think i am wrecking my body with training.
i am a 20 year old male, weigh roughly 130lbs, and i am 5ft 10inches (70inches) tall.
last time i checked my body fat was between 5-8%. and my BMI is about 18.5.
i train 5 or 6 days a week as follows:
mon, weds, fri - circuit training, which consists of:
-10 minutes warm up; one arm row; press ups; standing shoulder shrug, standing shoulder press, dumb bell bench press, squat, reverse fly, deadlift, bicep curl, hammer curl, abdominal curnch, oblique, 5 minutes cycling
4x round the circuit - excl warm-up
i use different weights for the different exercises (depending on what i can manage) but no less than 10kg on each dumbell etc....
so like i say i do the above on mon, weds and fri and this takes me roughly an hour and 10 mins.
on tues, thurs and sometimes saturday i do an hour on the exercise bike at roughly 14.2 miles per hour on quite a high intensity.
but it is my diet that i am concerned about. i don't know if i am eating enough. i was quite fat you see, and i am scared to eat more than what i do now incase i get fat again - the fear i have is unbelieveable!! but here is my diet on an average day:
By the way, i get up at 5.30 every morning and do my exercise straight away. i do not eat first (find it easier to get straight up and do it rather than eating first and waiting, or waiting until later on in the day to exercise)
so here it is:
post workout breakfast: 75g bowl of muesli with fruit and nuts (- the usual)and a small bowl of fruit (few grapes, kiwi, melon, half a banana) topped with low fat yoghurt - 43cals per 100g
mid-morning snack; peanut butter on slice of wholegrain toast and an apple.
lunch: sandwich made from two slices of wholegrain bread with ham and salad or some other meat, and a handful of cherry tomatoes, and an apple (sometimes a banana as well
snack: mixture of dried fruit and nuts and seeds and an apple; OR "carb" bar i make myself made with porridge oats, peanut butter, golden syrup and "low-fat" butter.
dinner: stir frys, pasta with chicken and vegetables, with small serving of crusty wholegrain bread.
snack: maybe a few more dried fruit and nuts or a slice of peanut butter on wholegrain toast, or more fruit and yoghurt.
what does this sound like. obviously i don't eat the above everyday but quite regular.
in my evening meals i try to eat fish 2/3 times a week for the omega 3/6 oils, and i try to get a good serving of pulses twice a week at least and i always have plenty of vegetables - carrots, brocolli - you name it and ill eat it.
i just don't know what to do because i feel kinda exhausted, but when i've tried eating more i just feel worse as i feel bloated. have i shrunk my stomach too much with previous dieting when i was larger to get the weight off?
any advice would be great. thanks and look forward to hearing from you
I am new here and need some advice as i think i am wrecking my body with training.
i am a 20 year old male, weigh roughly 130lbs, and i am 5ft 10inches (70inches) tall.
last time i checked my body fat was between 5-8%. and my BMI is about 18.5.
i train 5 or 6 days a week as follows:
mon, weds, fri - circuit training, which consists of:
-10 minutes warm up; one arm row; press ups; standing shoulder shrug, standing shoulder press, dumb bell bench press, squat, reverse fly, deadlift, bicep curl, hammer curl, abdominal curnch, oblique, 5 minutes cycling
4x round the circuit - excl warm-up
i use different weights for the different exercises (depending on what i can manage) but no less than 10kg on each dumbell etc....
so like i say i do the above on mon, weds and fri and this takes me roughly an hour and 10 mins.
on tues, thurs and sometimes saturday i do an hour on the exercise bike at roughly 14.2 miles per hour on quite a high intensity.
but it is my diet that i am concerned about. i don't know if i am eating enough. i was quite fat you see, and i am scared to eat more than what i do now incase i get fat again - the fear i have is unbelieveable!! but here is my diet on an average day:
By the way, i get up at 5.30 every morning and do my exercise straight away. i do not eat first (find it easier to get straight up and do it rather than eating first and waiting, or waiting until later on in the day to exercise)
so here it is:
post workout breakfast: 75g bowl of muesli with fruit and nuts (- the usual)and a small bowl of fruit (few grapes, kiwi, melon, half a banana) topped with low fat yoghurt - 43cals per 100g
mid-morning snack; peanut butter on slice of wholegrain toast and an apple.
lunch: sandwich made from two slices of wholegrain bread with ham and salad or some other meat, and a handful of cherry tomatoes, and an apple (sometimes a banana as well
snack: mixture of dried fruit and nuts and seeds and an apple; OR "carb" bar i make myself made with porridge oats, peanut butter, golden syrup and "low-fat" butter.
dinner: stir frys, pasta with chicken and vegetables, with small serving of crusty wholegrain bread.
snack: maybe a few more dried fruit and nuts or a slice of peanut butter on wholegrain toast, or more fruit and yoghurt.
what does this sound like. obviously i don't eat the above everyday but quite regular.
in my evening meals i try to eat fish 2/3 times a week for the omega 3/6 oils, and i try to get a good serving of pulses twice a week at least and i always have plenty of vegetables - carrots, brocolli - you name it and ill eat it.
i just don't know what to do because i feel kinda exhausted, but when i've tried eating more i just feel worse as i feel bloated. have i shrunk my stomach too much with previous dieting when i was larger to get the weight off?
any advice would be great. thanks and look forward to hearing from you
5'10, 130 is kinda skinny for a guy so hit the weights hard and eat all you can eat till you get to 160ish lbs
