[bashy1uk]

Hi all, first time post but hoping someone can help. I'm 33 and gave up football/soccer about 4 years ago. Since then I've put on the pounds. I'm 5'6' and as of Jan 5 weighed about 12stone 11pounds. I then started the gym and cut out the junk food and after 4 weeks had dropped my weight to 12stone 3pounds. However over the past week my weight has not fallen despite increasing my training regime. Here is a snippet of what I eat and train:

Exercise: Three times a week (Sunday, Tues and Thurs)
10 minute run on treadmill at 9.6kph.
5 upper body weight machines. I do 12 reps of each, three times, with less than a 30 second break in between.
10 minutes(rolling hills at level 7) on the cross-training.
20 sit-ups
20 second plank
20 flipping legs up (don't know the technical term!)
20 oblique crunches
10 (fat burn) on treadmill which alternates between 2% and 3.5% incline.

I currently eat:
Breakfast - cereal or wholemeal toast
Lunch - salad/pasta (if after gym)
Dinner - Homemade curry/potatoe dinner with veg
snacks - only fruit and kelloggs k flakes without milk and tea with semi-skimmed milk
Saturday is my off day were I pig out.

Sorry if this is long winded but am I on the right track? My optimum weight is meant to be around 11stone and I want to hit it before building muscle mass. Any help would be much appreciated.
Thanks
Michael

[Theo M. Whittington]

I'd say you're probably still eating too much, not in general but you do sometimes have to deprive yourself a little to drop weight. The other thing I would change would be this.. your diet is high in carbohydrates and lowish in protein, It should ideally be closer to the opposite of that. While calories are the most important factor, protein intake is also very important in retaining muscle and losing fat AND decreasing your appetite.

I'm not sure if you are doing this in phases but those exercises won't put on much muscle generally. I would advise that you get out to the gym and hit some heavy compound movements, squats, deadlifts and presses are excellent.

Hope this helps

Theo

[bashy1uk]

Theo M. Whittington, on 13 February 2012 - 04:28 PM, said:

I'd say you're probably still eating too much, not in general but you do sometimes have to deprive yourself a little to drop weight. The other thing I would change would be this.. your diet is high in carbohydrates and lowish in protein, It should ideally be closer to the opposite of that. While calories are the most important factor, protein intake is also very important in retaining muscle and losing fat AND decreasing your appetite.

I'm not sure if you are doing this in phases but those exercises won't put on much muscle generally. I would advise that you get out to the gym and hit some heavy compound movements, squats, deadlifts and presses are excellent.

Hope this helps

Theo

Many thanks Leo. And there was me thinking I was doing well but I suppose I'm new to this fitness lark so I'll just have to improve further.