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need fat,thanks for previous advice
hi i'm really thankful for your answer,do you have a sample schedule i could use?
the thing is i eat like 3 times a day,maybe like 10 in the morning.2 in the afternoon and like 8 at night.
i eat bread with peanut butter and jam,cereal and milk for breakfast,either of the two in variation
i eat fish,rice,veggies,chicken,pasta,orange juice,potatoes,for lunch,in variation
and about the same for dinner,again in variation
the thing is i eat like quite more than i used to nowadays,and yeah i don't seem to be putting on weight,even my guy doesn't seem to be putting on weight
for exercise,i usually exericies like twice a week which takes form in sit ups,push ups and hiking,is hiking bad since it will burn my calories?
could you maybe recommends different eating hours,and like different meal sets?
and i'm interested in the sample workout,thanks a lot,you are the best.
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Nutrition?
Hey there. Lets start with the meal plan. First off I would add a meal at around 5 pm and another at around 11 pm (I assume you are still up then since breakfast is at 10).
What you eat sounds decent. You can always vary with other types of lean meats and poultry, as well as other kinds of carbs. Consider oats for breakfast (they are really good for you), also eating whole wheat bread instead of regular bread, and also adding in an egg or two here and there. As a base however, what you are doing sounds ok.
The 5pm meal can really be very much like lunch or dinner, i.e. some combination of a good protein source, a good carb source, and a little bit of good fat. Which actually reminds me, remember to add some non saturated fat to your diet (particularly when you dont eat fish). A little olive oil, canola, flax seeds or oil, or any variety of nuts (unsalted) are very good for you in small quantities.
The late night meal should be a little bit lower on carbs. A typical bodybuilder late night meal might be something like cottage cheese, a few unsalted nuts, and an apple. Lean meats also work, just cut the carbs a little before bedtime.
Now, onto the workouts. Doing hiking is ok providing that you eat to compensate for the calories that you burn. I would never completely cut out cardio since it has some very valuable health benefits.
Here is a sample full body weight liftin workout:
Day 1:
Squats 2 or 3x 8- 12
Romanian deadlifts or leg curls 2 or 3x 8- 12
Incline dumbbell press 2 or 3x 8- 12
Upright row 2 or 3x 8- 12
Dumbbell rows 2 or 3x 8- 12
Hammer curls 2x 8- 12
Narrow grip bench press 2x 8- 12
Day 2:
Deadlifts 2 or 3x 8- 12
Bench Press 2 or 3x 8- 12
Military Press 2 or 3x 8- 12
Pull ups or pull downs 2 or 3x 8- 12
Barbell curls 2x 8- 12
Skull crushers 2x 8- 12
For the first couple of months it should be fairly light and so none of the sets should be to failure (i.e. stop each set while you still can do two reps or so). This is to minimise the risk of injury.
This kind of routine is usually done 3 times a week (e.g. Monday, Wednesday, Friday). One just alternates between day 1 and 2. I have also seen decent results from just two times a week, e.g. Mon, Fri (in which case 3 sets on all exercises is probably better).
Add cardio and ab workouts on non lifting days as you see fit. Keep at least 1 rest day per week.
While exercises can be changed, the important thing I have done with this workout is to generally focus on free weight compound lifts. Compound exercises use multiple joints, and hence different muscle groups. The body seems to respond much better to these kinds of exercises.
Here is a site that has descriptions of exercises:
[Link](Mouse over link to see full location)
Most, if not all, the things I mentioned should be here.
Well thats pretty much it. Remember to give it some time. Workout results will come soon enough, but do not appear overnight. Also, as I mentioned before, if you do start to lift, you need loads of sleep.
Good luck
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