new lifter

[THEBEAR]

hi everyone new to site .been reading for some time decided to post here. will post log soon. bit about my self. havent trained for last 5 years , so might take me a bit of time to get where i want to be. im just over 21 stone5 lbs or 136kg , would like to drop down to 110kg or less. any help would be great thanks

[gerthebear]

there's only room for ONE bear here....


.....and yer talking to him! hahahaha, just kidding welcome aboard

[Martin Flett]

Fucking hell! If we get another one I'll have to change my name to Goldilocks. Off for my porridge now...

Welcome by the way

[curt]

lol..

Well whats your diet like mate?

[THEBEAR]

thanks for the welcome guys. my diet as follows


meal1 12pm


3 wheatabix
half pint skimmed milk
6 eggwhite scrambled

meal2 3pm
protein shake 42 grams pt
banana

meal3 5pm
fish 8 0z
potatoes 10 oz
veg

training at 6pm

meal4 8pm
protein shake 42grams pt
apple

meal5 11pm
large chicken salad 8 oz

meal 6 2am

casein proteinshake

work shifts so meals never same time of day

[Martin Flett]

No porridge?!:D

[THEBEAR]

no just 3 wheatabix:D

[Woolfie]

Looks like I'm in the wrong place then, anyone got a link to the little red riding hood forum? :p

Oh, and welcome btw

[JENNIFER NICOLL]

welcome to the site THEBEAR GR!!!!!!!!!!!!!!!!!!!!!

[THEBEAR]

Thanks Guys:d:d:d

[Dean]

if you want to be a real powerlifter you need to add chocolate in to that diet all the really good lifters I know including myself eat it.

[phil frost]

you forgot about beer aswell:rolleyes:

[Carl]

and subway

[VINNY]

Hi, the bear.

If you are SERIOUS about getting from 136kg and lifting in the under 110kg - a loss of 4 stone...you will need to raise your output at the gym considerably and reduce your intake. You are taking in far too much protien. Olympic lifters on severe competition training need 2-3 grams of quality protien daily per kg of body weight to stay strong and lean.

Assuming you are not training to this intensity 1.5 grams per kg would be ample for you - thats 204 grams. from your example days diet you are taking in around 425 grams - twice what you need. Simply lose the eggs and shakes, replace them with something much lighter or reduce portions on everything by 30% on your diet - this will reduce your calorie intake considerably and you will start to loose weight.

Personaly I think you have been advised badly and you are spending a fortune on protien supplements when its not needed. Particularly as you are not competing. When you get near to your target/comp weight up the protien to 2 grams per body weight kg per day and lower your reps for power. There are loads of guys on this site who could advise on a suitable power routine at the time.

How long this will take is up to you and your will power. I suggest you back off from Powerlifting routines and do more reps and sets to failure as well as more walking or swimming. I would not suggest jogging or running with you being so much overweight.

It will be very hard mentally to drop the weights and the satisfying protien drinks to get to your target. Will you do it?

[THEBEAR]

Thanks For The Advice Vinny . Going To Start Doing A Lot More Work, From Next Week In Gym 5 Days ,so Maybe Will Help Me To Lose More. Will Drop Some Of Protein Shakes.

[JIM MUTRIE]

welcome to the site and let us know how the weight loss goes but be sensible and keep up the reps and sets and don't starve yourself too much

[THEBEAR]

thanks jim posting in progress and journel