Dan
Premium Member
Registered: 22nd Apr 02
Location: Gorleston on Sea, Norfolk
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I have a set of york metal ones from argos, there good for the value. But, a mate at work has just given me his full rack of dumbells to look after as he has no space 5kg - 25kg in 1kg intervals i think it is.
Its so handy to have them ready, so u dont have to spin off the lock and change the plates etc.
What size range do u need for this?
Adult GiftsClick here to vist us
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Paul_J
Member
Registered: 6th Jun 02
Location: London
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Here's my diet plan based from the p90x recommended diet portion.
Phase 1 level 2.
7 Proteins - 4 scoops of whey protein a day (2 morning, 2 evening) - Chicken breast for wrap lunch - 2 plain Chicken fillets for dinner
3 Dairy - Skimmed Milk (with my ceriel), 1 non fat yoghurt, cheese
1 Fruit - Grapefruit Juice
4 Veg - Green Beans, Lettuce, Peppers, Peas
1 Fats - oil
1 Carbs - Cerial / Low fat Wraps
1 Snack - Nuts
Breakfast
2 scoops whey protein with water
Whole Grain Cerial with skimmed milk
Lunch
Chicken in wrap with lettuce / low fat yoghurt
Pure Fruit juice
Post Work out:
2 scoops whey protein with water
Dinner:
2 chicken fillets with assorted veg / peppers
snack all day = handful of nuts / few slices of cheese.
[Edited on 11-10-2009 by Paul_J]
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Paul_J
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Registered: 6th Jun 02
Location: London
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I'm only gonna post before pics after at least 30 days I reckon.
My starting weight is 161 lbs though... 5 ft 10.
My aim is to lose fat, get toned and increase a little bit in muscle size (not huge gains)...
Judging from the diet plan, the size increase can happen in phase 2 (when i increase my food consumption).
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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OK, my meal plan as much as I can post it on here. Got something much more detailed with specific meals, etc. but cant really post it on here. This is the whole basis of that though and my actual meals are then worked out round this.
Breakfast
2x Weetabix
100ml semi-skimmed milk
Protein Shake
Multi-Vitamin
Mid-Morning Snack
Protein Bar
Lunch
200g Meat (probably Chicken of some sort)
Mixed Salad
30mg low fat salad dressing (probably extra light Mayo)
Mid-Afternoon Snack
1x Cheese String Light or 100mg Cottage Cheese
Pre Workout Shake
BSN No-Explode
Post Workout Shake
Protein Shake
Glutamine
150g Grapes
Dinner
200g Meat (Chicken, turkey, beef)
Mixed Veg
And thats about it. Ive calculated that to be roughly:
175g protein (30g breakfast, 30g snack, 40g lunch, 12 snack, 20g post shake, 40g dinner)
80g carbs (30g breakfast, 15g snack, 0g lunch, 5g snack, 30g post shake, 0g dinner)
1255cal
My main worry is the lack of total cals, as it should really be a fair amount higher than that!!?
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Paul_J
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Registered: 6th Jun 02
Location: London
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what are you drinking the rest of the day? that may contain cals?
water is the ideal though. what about the fruit portion?
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Ben G
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Registered: 12th Jan 07
Location: Essex
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1255 cals seems too low. but i guess you are toning rather than bulking up so need to lose body fat?
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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quote:
Originally posted by Ben G
1255 cals seems too low. but i guess you are toning rather than bulking up so need to lose body fat?
Not really, Im a fair bit skinnier than this fella but nearly as bulky as him (although not AS bulky).
http://www.iwanttogetripped.com/
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Tom A
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Registered: 3rd Aug 07
Location: Windsor, Berkshire.
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Even to lose weight, with the intensity that this course has, 80g of carbs is gonna leave you nackered surely. But good luck anyway! 
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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quote:
Originally posted by Tom A
Even to lose weight, with the intensity that this course has, 80g of carbs is gonna leave you nackered surely. But good luck anyway!
It actually suggests only 40g (that is their 1 portion size). But I want/need carbs in the morning and after working out so not sticking to just 1 portion.
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Paul_J
Member
Registered: 6th Jun 02
Location: London
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see what happens cosmo... i know i read it was recommended around 2000 cals or so...
first phase is a fat shredder - next two phases increase the intake
although look what this guy puts in his protein bars 
http://www.youtube.com/watch?v=8OcfjEHXX7w&feature=channel_page
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Tom A
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Registered: 3rd Aug 07
Location: Windsor, Berkshire.
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Sounds alright then. Just would have thought the carb count would be a lot more if you're looking to bulk. But the programme works, so im not gonna say anything against it lol.
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Paul_J
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Registered: 6th Jun 02
Location: London
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the bulking phase (increase in carbs) is the 30-90 day section of the program...
I'd expect to be eating a lot more brown rice and stuff in the 30-90 day section.
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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quote:
Originally posted by Tom A
Sounds alright then. Just would have thought the carb count would be a lot more if you're looking to bulk. But the programme works, so im not gonna say anything against it lol.
First phase is cutting the fat, then it changes and as does the diet so it ups what you have to eat and the various portions of proteins, carbs, etc.
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Tom A
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Registered: 3rd Aug 07
Location: Windsor, Berkshire.
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quote:
Originally posted by Paul_J
the bulking phase (increase in carbs) is the 30-90 day section of the program...
I'd expect to be eating a lot more brown rice and stuff in the 30-90 day section.
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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I may look to add something in to both the lunch and dinner meals to increase cals but leave carbs down.
TBH though, if the cals are low but managing to do the workouts fully I may leave it as is.
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J4M13
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Registered: 15th Apr 06
Location: Bacup (Rossendale)
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Bad news, iv been ill for the last 3 days so looks like im starting again properly on monday. Abit pissed off because i was smashing it to begin with but suppose starting it again i know whats to come.
Im looking for the same goals as you Paul, im 5ft 6 @ 151lbs when i weighed myself 1 1/2 week ago and according to the online bodyfat % calculators im around 20-22% but i know iv lost a few pounds since then just from cleaning up my diet last week.
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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Looks like we are all starting today, Ive been doing it all week but diet and supplements werent fully sorted so took it as a 'test week' really.
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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1255 cals a day? You will be fucked, if you play any sports your performance will deteriorate badly. I'm 6'2 and 80kg so mine will probably be a bit higher than yours but my Basal Metabolic Rate (BMR) (basically the amount of calories needed to live and function properly if you were in effect, resting all day) is 1864. On top of that there is calories burned through exertion. To lose fat you need to have a negative calorific value, but if the gap is so big you won't be training at your optimum surely?
Not had a proper search but just found this while looking about BMR;
The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men.
That was on a part in regards to calorie deficeits to burn fat.
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M4tt_Envoy
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Registered: 26th Feb 06
Location: Swindon
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im also starting today, need to go and buy some supplemtns today and then im ready!!
BRING IT!!!
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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No I agree, the calories level is way too low, I do intend to look in to ways to push this up cleanly.
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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Personally I'd get some carbs in at lunch, it would make the most sense to me.
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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Nah, the diet already has too many carbs in for phase 1 so thats a no go. Only thing thats going to happen with carbs in the next month is go down depending on how the gains/loss is going.
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
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quote:
Originally posted by Cosmo
Nah, the diet already has too many carbs in for phase 1 so thats a no go. Only thing thats going to happen with carbs in the next month is go down depending on how the gains/loss is going.
Don't hate the carbs, not to an extreme anyway. It's the only way you will get your calories up as that is where all the energy comes from, just make sure you go wholegrain/ brown where possible. You start training on that intake and you won't be able to train as hard, you'll weaken your immune system, end up ill more than likely, then it will all go tits up.
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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quote:
Originally posted by Carl
quote:
Originally posted by Cosmo
Nah, the diet already has too many carbs in for phase 1 so thats a no go. Only thing thats going to happen with carbs in the next month is go down depending on how the gains/loss is going.
Don't hate the carbs, not to an extreme anyway. It's the only way you will get your calories up as that is where all the energy comes from, just make sure you go wholegrain/ brown where possible. You start training on that intake and you won't be able to train as hard, you'll weaken your immune system, end up ill more than likely, then it will all go tits up.
The first phase is 40g carbs a day max, Im already about double that as I want to take some in first thing and also after the workout.
Im not going for anymore in this first phase.
Although I do intend to up cal intake somehow.
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Paul_J
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Registered: 6th Jun 02
Location: London
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Sugar Free jelly and Cream? 
Don't laugh... but that'll contain hardly any carbs, but will be full of cals.
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