Diet Control and Fitness Tips

Hassan · Apr 18, 2013

Joke, how to deal with fat tummy without going to the gym?

maxold90 · Apr 18, 2013

Joker said:
its not just about changing rice to roti, if you're overweight too much u gotta do some sort of workout. and keep your diet in check.. again.. why dont u goto the start posts in this thread....

nah my height is 5.6 and weight is 58kg i am asking this from energy point of view as i know that bread/roti have more energy than rice but i don't like it in my meal so ...

Faddi · Apr 18, 2013

Tell my [MENTION=8044]Joker[/MENTION] if i am doing it right....I cant go to gym since my back is in Spasm so i cant exercise or lift heavy weights....atleast for a month....So i am following this plan....

OK as things are alarming for me so i have decided to control my diet....at last.....I know its gona be hard but i will try my best..

My BMI right now is 28.9 which is bad i will try my best to loose 40+ pounds and come down to 75 or something from 94kg...

Breakfast( 8-10am)

1 Boiled egg white with 2 slices of brown bread and a glass of nestle orange juice or nesvita milk....

11 am) A cup of green tea with no sugar...

Lunch: 1-3PM

A bowl of boiled chickpeas/brown beans/chicken piece/salad with 2 slices of brown bread

4PM : A cup of green tea

Dinner 8-10PM

A bowl of boiled chickpeas/brown beans/chicken piece/salad with 2 slices of brown bread

11pm: Cup of green tea...

I will manage some walking between 7-8pm and 30-45 min cycling etc.....Do you think this would help me in loosing some fat...I dont wana loose all my muscle since my physique is musculer but with fats

hashmisaab · Apr 18, 2013

Joker said:
thanks for those words. its nice of u. i personally dont think of myself as a pro. i just studied alot and alot during my transformation. i still do.

regarding your question, u can goto gym in the morning. its actually very good if u can manage. considering your location is karachi, u can have a bowl of "Quacker Oats" one hour before u hit the gym. actually working out in the morning has many advantages. your metabolism system after working out in the morning is much faster for the whole day, it will help digestion of food much properly during the day. your harmones and other minerals are also at max after a nights rest.

the problem with me is that my sleeping timings arent fixed. so it gets very difficult for me to work out in the morning, but if u can manage that, its very good.

u wait atleast an hour after eating before doing any sort of exercise. and im guessing u felt worn out coz u mustve gone totally on an empty stomach, u can try having any kind of carbs before u workout in the morning. hope it helps.

thanks alot . I was thinking just the same ... do you suggest against empty stomach workout ? I didnt workout empty stomach when I was feeling worn out and discomfort in stomach , rather I worked right after a light breakfast

Joker · Apr 18, 2013

Hassan said:
Joke, how to deal with fat tummy without going to the gym?

stop eating fatty/lethargic foods. try to do some walking/jogging etc atleast 3 times a week. eat your dinner as early as possible. dont skip breakfast. other than that, u cant just cut out tummy fat, u cant spot reduce it. meaning fat goes away from the whole body, not just one part. share your weight/waist.

maxold90 said:
nah my height is 5.6 and weight is 58kg i am asking this from energy point of view as i know that bread/roti have more energy than rice but i don't like it in my meal so ...

if ur 5.6 and u weigh 58kgs, then ur underweight man. u gotta eat more..ive trained girls here who weigh much more than u

Faddi said:
Tell my @Joker if i am doing it right....I cant go to gym since my back is in Spasm so i cant exercise or lift heavy weights....atleast for a month....So i am following this plan....

OK as things are alarming for me so i have decided to control my diet....at last.....I know its gona be hard but i will try my best..

My BMI right now is 28.9 which is bad i will try my best to loose 40+ pounds and come down to 75 or something from 94kg...

Breakfast( 8-10am)

1 Boiled egg white with 2 slices of brown bread and a glass of nestle orange juice or nesvita milk....

11 am) A cup of green tea with no sugar...

Lunch: 1-3PM

A bowl of boiled chickpeas/brown beans/chicken piece/salad with 2 slices of brown bread

4PM : A cup of green tea

Dinner 8-10PM

A bowl of boiled chickpeas/brown beans/chicken piece/salad with 2 slices of brown bread

11pm: Cup of green tea...

I will manage some walking between 7-8pm and 30-45 min cycling etc.....Do you think this would help me in loosing some fat...I dont wana loose all my muscle since my physique is musculer but with fats

alright,first things first. to lose weight, u dont have to starve yourself. see the gap between your lunch and dinner? also breakfast and lunch ? it will slow down and kill your metabolism so badly that your body will go in the starvation mode. and it will try to hold on to any fat it has, and thus u wont lose weight. u can consider that its some kinda failproof mechanism from God, so u dont kill yourself.

secondly, to lose weight and increase muscle mass, u have to increase protein in your diet.i just see one egg and one piece of chicken for protein in your diet. this is my diet plan, so u can compare and try to adapt somethings from it..

my current weight is 74Kgs,height 5.8. bf% at 10%

breakfast : 5 eggs with half a can of tuna and 6 whole wheat bread, one coffee.
2nd meal : protein shake after 3 hrs. one scoop of whey protein in half a liter of milk and some flavored yoghurt.
3rd meal (lunch): one piece of chicken with 4 pieces of bread.maybe some form of carbs like potato etc. coffee after that.
4th meal (dinner after 3-4 hrs) : again one piece of chicken and 4-5 piece of whole wheat bread. coffee after that..
5th meal (before bed): protein shake mentioned as above.

so u can calculate the protein intake i have in one day. keep in mind that since im in Germany, the weather is colder here normally as compared to Pakistan, so i take coffee much often.. also the reason for bread is that we dont have any roti here..

make up another plan and post it here, ill fix it. try including vegies/fruits as much as u can..

Joker · Apr 18, 2013

hashmisaab said:
thanks alot . I was thinking just the same ... do you suggest against empty stomach workout ? I didnt workout empty stomach when I was feeling worn out and discomfort in stomach , rather I worked right after a light breakfast

dont go completely empty stomach. its better to eat some form of carbs before working out in the morning. lets say u had dinner at 8pm. u went for workout at 6 in the morning, thats 10hrs of gap already and u will workout in that condition, it will wear u out badly.

if i put it on me, i cant do it. because my workout is very intensive, includes lots of heavy lifting and cardio for 40mins. it will kill me badly.

i dont have anything against working out in the morning, like i said its good, very good. just have something slightly before working out..

Joker · Apr 21, 2013

guys, plz post your queries here instead of pming me about it. ive been getting so many pms regarding diet and fitness i cant deal with every pm seperately.

Vielen Dank

shahxaib · Apr 21, 2013

Salam,
Hope youre doing good.

I want to make post workourt protein shake but w/o any protein powder.

Can you guide me with ingredients?

Joker · Apr 22, 2013

shahxaib said:
Salam,
Hope youre doing good.

I want to make post workourt protein shake but w/o any protein powder.

Can you guide me with ingredients?

u can do it, provided u have time and ingredients.. u see the common things in your fridge which have protein are as follows:

. skim milk
. soy milk
. yoghurt
. cottage cheese
. eggs.
. peanut butter
. fruits for flavoring

but the thing is, if u dont have a low fat version of above items or u just have one or two items from the above list, its better to stock up first. u can add some oatmeals too. will provide some additional carbs.

alright so the thing u can do is,considering u have a blender. pour some milk, add some banana or any fruit of your choice for flavoring, add some cottage cheese, peanut butter, eggs and blend it. considering u whipped up everything i mentioned, your protein shake will contain atleast 20gms of protein per serving. drink immediately coz there are some things in there that will lose the nutrition if kept for a long period..

hope it helps,

shahxaib · Apr 22, 2013

Joker said:
u can do it, provided u have time and ingredients.. u see the common things in your fridge which have protein are as follows:

. skim milk
. soy milk
. yoghurt
. cottage cheese
. eggs.
. peanut butter
. fruits for flavoring

but the thing is, if u dont have a low fat version of above items or u just have one or two items from the above list, its better to stock up first. u can add some oatmeals too. will provide some additional carbs.

alright so the thing u can do is,considering u have a blender. pour some milk, add some banana or any fruit of your choice for flavoring, add some cottage cheese, peanut butter, eggs and blend it. considering u whipped up everything i mentioned, your protein shake will contain atleast 20gms of protein per serving. drink immediately coz there are some things in there that will lose the nutrition if kept for a long period..

hope it helps,

Thanks!

one more thing, about eggs, i have to make omelets and then put it in blender. right?

sTraNg3r · Apr 22, 2013

shahxaib said:
Thanks!

one more thing, about eggs, i have to make omelets and then put it in blender. right?

LoL.
Raw eggs man.

Tayyab94 · Apr 22, 2013

I am a bit reluctant about raw eggs because of salmonia. How to avoid it?

Joker · Apr 22, 2013

shahxaib said:
Thanks!

one more thing, about eggs, i have to make omelets and then put it in blender. right?

imagine how an omelet would look like in a protein shake

- - - Updated - - -

Tayyab94 said:
I am a bit reluctant about raw eggs because of salmonia. How to avoid it?

keep them refrigerated.

hashmisaab · Apr 30, 2013

going good , gained 4-5 kgs in almost 2 months ... but also gained little bit of fat

now have to really reduce the time allocated to workout and meals ... as exams are very near and have to study a lot [MENTION=8044]Joker[/MENTION] , boss, how you suggest I go about it ? total body workout 3 times a weak is enough ? have to keep under 1 hour

Joker · Apr 30, 2013

hashmisaab said:
going good , gained 4-5 kgs in almost 2 months ... but also gained little bit of fat

now have to really reduce the time allocated to workout and meals ... as exams are very near and have to study a lot @Joker , boss, how you suggest I go about it ? total body workout 3 times a weak is enough ? have to keep under 1 hour

3 times a week is doable.. but u gotta mention your weight/waist size/height. so i can have an approximate idea about your bodyfat%

hashmisaab · Apr 30, 2013

Joker said:
3 times a week is doable.. but u gotta mention your weight/waist size/height. so i can have an approximate idea about your bodyfat%

65 kgs / 31inches /5'8" ,...

Joker · Apr 30, 2013

hashmisaab said:
65 kgs / 31inches /5'8" ,...

ur still very thin.. im 5'8" too but my weight is 76Kgs and waist is 32"

u gotta eat more brah.

for a 3 day workout u can divide your routine into a push/pull routine.

Day 1 : Chest and Triceps
Day 2 : Back and Biceps
Day 3 : Shoulder and Calves.

in the next cycle for day 1 do Thighs and thus for second cycle

Day 1 : Thighs
Day 2 : Chest/Tri
Day 3 : Shoulder/Calves

in the next cycle start with back/biceps.

Day 1 : Back/Biceps.
Day 2 : Thighs
Day 3 : Chest/Tri.

i hope u understand how it works. im following something similar too except my routine is spread on a 5 day. so i do everypart atleast once a week. lemme know if u have any more questions..

hashmisaab · Apr 30, 2013

Joker said:
ur still very thin.. im 5'8" too but my weight is 76Kgs and waist is 32"

u gotta eat more brah.

for a 3 day workout u can divide your routine into a push/pull routine.

Day 1 : Chest and Triceps
Day 2 : Back and Biceps
Day 3 : Shoulder and Calves.

in the next cycle for day 1 do Thighs and thus for second cycle

Day 1 : Thighs
Day 2 : Chest/Tri
Day 3 : Shoulder/Calves

in the next cycle start with back/biceps.

Day 1 : Back/Biceps.
Day 2 : Thighs
Day 3 : Chest/Tri.

i hope u understand how it works. im following something similar too except my routine is spread on a 5 day. so i do everypart atleast once a week. lemme know if u have any more questions..

yes my previous routine was very similar was spread on 5 days ..
and It is good jump of for me iin past few months .. at 5.8 58-59 was much too skinny ...

and yes any advice on how to make most of very little time in the gym i.e getting efficiency in workouts

Joker · Apr 30, 2013

hashmisaab said:
yes my previous routine was very similar was spread on 5 days ..
and It is good jump of for me iin past few months .. at 5.8 58-59 was much too skinny ...

and yes any advice on how to make most of very little time in the gym i.e getting efficiency in workouts

try to write down on a piece of paper or memorize exactly what and how many sets of a particular exercise ur gonna do that day and in what order. take max of a mins gap between 2 sets and no gap for a super set(dunno if u do super sets).

if a machine is busy, move on to another one of the same type.but try to do compound movements first.

i think the weather of khi is still very hot so i wouldnt advice having black coffee before going to gym, but try taking some form of carbs before working out. take something like boiled potato or very simply, make some oats in milk and eat it. Quackers oats is very cheap in khi. i think a 170-200Rs box will last a month or 20days atleast.

and last but not least, try not to talk to anyone

hashmisaab · Apr 30, 2013

really helpful advice these ,
I already use quacker oatmeals alot but not post workout .now I will ... thanks again

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