Thread: Hi from Brisie

Hi guys!
First of all great forum, been looking arround for something like this lately.
A little bit about myself:
I've been in this beautiful country for 8 years and i love it. Got married and have 2kids. Used to be a mad soccer fan but now i love my footy, cricket,afl and all the rest :)
Since i came here i put on a few kilos. Used to be 68-71 for years but got up to 85. I work long hours and finding hard to find time for training but i will have to. I get up 4- 4.15 am and i get home 5pm .
For the last 2 weeks i started doing either 100 push ups or 50 burpies every morning before work. Once or twice a week im doing a few weights but i need to get more plates soon. Need to lose some fat of my belly first before looking to muscle up :)
Used to eat 12 weetbix for brekie, now only 6 .

168cm l
81.2kg
31 years old

I been watching my calories for the last 2 weeks, getting about 1500cal per day (i use calorie king).
Last week was 41% carbs , 38% protein and 21% fat.

Diet :
4.30 am - 6 weetbix , 40g WPI with 200ml of milk
7am - 10 almonds or cashews or banana
9.15 am - yoghurt , 1 banana , 1 kiwi fruit , 1 apple
12.30 - Salad with tuna , 5 olives , 20g of feta or chedar cheese ,1 cucumber , 1 carrot
4pm - banana or apple
6.30 - dinner varies but is normally chicken, pork or stake with vegies(no potato)
8.30 - WPI shake , 1 tablespoon of cottage cheese and 10 blueberries

Will post a photo of me soon to follow up the changes (hopefully)
Sorry for such a long intro.

I'm here to learn from the best and any advice i will take it onbord.

Cheers !

Welcome.

Don't be afraid of weights, you really do loose fat just as good, if not better than doing cardio exercises. Good luck and stay focused

Hi Broncs, welcome to the fourm, its always good to have another Brisbanite!

Tim

Thanks guys !

Welcome mate and good first post.

Hope you don't mind getting down to business but I had a couple of comments to make.

Originally Posted by broncs

Since i came here i put on a few kilos. Used to be 68-71 for years but got up to 85. I work long hours and finding hard to find time for training but i will have to. I get up 4- 4.15 am and i get home 5pm .
For the last 2 weeks i started doing either 100 push ups or 50 burpies every morning before work. Once or twice a week im doing a few weights but i need to get more plates soon. Need to lose some fat of my belly first before looking to muscle up :)

Good man and good start. My schedule was a little lighter when I started and I found that doing a good hard commute to work was a godo way to get cardio into the day without adding to hours. It takes me an hour to get to work by public transport, a car isn't an option (I work in the city) and today I rode it in 45 minutes - followed by a shower. So give something like that a try? If you are more into your pushups and burpees - run a search for posts by a member called Fadi. He posted a 10 minutes workout you can do with intense cardio - the idea is you slot it into 2-3 parts of your day.

Alternatively, when I am getting house crazy, I have a hill near home. I sprint up it (about 200m) and walk down the other side. You do something like that a few times in a row every morning and you will lose weight in no time. A few good options there that will fit into your schedule.

Unless you have a strong BB history. I would probably try to slot in a 2 way split for during the week (maybe Tuesday and Thursday?) with a full body, heavier routine on Saturdays when you have more time. This is plenty to maintain your muscle and maybe get a bit more bulk? Tighten up what you got - fine until you lose those kgs.

Originally Posted by broncs

Diet :
4.30 am - 6 weetbix , 40g WPI with 200ml of milk
7am - 10 almonds or cashews or banana
9.15 am - yoghurt , 1 banana , 1 kiwi fruit , 1 apple
12.30 - Salad with tuna , 5 olives , 20g of feta or chedar cheese ,1 cucumber , 1 carrot
4pm - banana or apple
6.30 - dinner varies but is normally chicken, pork or stake with vegies(no potato)
8.30 - WPI shake , 1 tablespoon of cottage cheese and 10 blueberries

I would go with 1 of the 4 options only in your 9:15am meal. If it is one of the pieces of fruit - add a glass of milk or similar (without yoghurt it would become a protein free meal). The yoghurt can be fine by itself. Fructose is better than table sugar but is best in the morning and maybe small doses (like ONE piece at a time) during the day for a pick me up. And cuto ut the wood at dinner (stake) - I prefer red meat (steak) ;)

Originally Posted by broncs

Used to be a mad soccer fan but now i love my footy, cricket,afl and all the rest :)

Lucky- I was going to kick you out of the country when I read soccer. It was only after I read the rest I decided you could stay!

Thanks for your suggestions ClownBoy !
The thing is my work is 1hr away by car and i start work 6 am :( We have a break of 15 min @9.15 then lunch 12.30
I get very hungry by 9.15 coz i only have 6 weeties now(never got hungry when i was having 10 or 12 ) thats why i eat a few pieces of fruit and yogurt but i am going to give it a go maybe with a glass of milk and fruit or yogurt by itself.
My type of work is pretty full on, i lift heavy things all day so i do get a fair bit of exercise all day . I get really hungry though during the day and i used to eat a lot but i want to lose this little gut now so yeah cutting down .

I have a treadmill at home and just a simple flat bench . I only have 50kg of weights but i try to get the most out of it . With 2 young kids is a bit hard to find time during the week . Do you think if i keep doing say the burpies in the morning and push ups before bed from monday to friday and saturday and sunday do my weights it will be ok ? I try to do at least one session of weights during the week though for sure .

Normally i work out chest and triceps one day , then biceps and shoulders the next . Trying to do a few squats though with every session .
For chest i do a warm up set of 25-30 reps with 20kg then i go to 50kg 4 sets of 15-12-10-8 . Then 4 sets of db press (they are only light though 10 kg ) and last 4 sets of db flys .

I may post another thread later on once i get a bit fitter and ask for a good routine .

You cant kick me out of the country now man, im an aussie citizen . You stuck with me , lol :)
My wife was glad to marry a europian man hoping wouldn't like aussie sports but it took one game of State of Origin to convert me .

Cheers!

Originally Posted by broncs

Thanks for your suggestions ClownBoy !

Not a problem. I know ebnough to help out in situations like yours - it frees up some of our more knowledgable guys to chime in when it gets complex.

Originally Posted by broncs

The thing is my work is 1hr away by car and i start work 6 am :( We have a break of 15 min @9.15 then lunch 12.30
I get very hungry by 9.15 coz i only have 6 weeties now(never got hungry when i was having 10 or 12 ) thats why i eat a few pieces of fruit and yogurt but i am going to give it a go maybe with a glass of milk and fruit or yogurt by itself.
My type of work is pretty full on, i lift heavy things all day so i do get a fair bit of exercise all day . I get really hungry though during the day and i used to eat a lot but i want to lose this little gut now so yeah cutting down .

Fair enough. It has to be maintainable. It sounds like you need the energy but I would try for something lower GI. If you read into insulin a bit (and fructose causes an insulin spike like any other sugar) - eating all the fruit will cause you to spike insulin and when it drops - you get hungry again. Plus the energy all being available for a short period before being stored. Maybe try some muesli at 9:15 instead? Replace your wheetbix with some oats maybe? I keep a couple of boxes of fruit and nut bars in my drawer for hunger cravings - these may suit?

Originally Posted by broncs

I have a treadmill at home and just a simple flat bench . I only have 50kg of weights but i try to get the most out of it . With 2 young kids is a bit hard to find time during the week . Do you think if i keep doing say the burpies in the morning and push ups before bed from monday to friday and saturday and sunday do my weights it will be ok ? I try to do at least one session of weights during the week though for sure .

Normally i work out chest and triceps one day , then biceps and shoulders the next . Trying to do a few squats though with every session .
For chest i do a warm up set of 25-30 reps with 20kg then i go to 50kg 4 sets of 15-12-10-8 . Then 4 sets of db press (they are only light though 10 kg ) and last 4 sets of db flys .

I may post another thread later on once i get a bit fitter and ask for a good routine .

I would very highly recommend you go find that thread by Fadi. Ah stuff it - here it is. (I didn't re-read asin a rush but will do so later)

Let’s Lose Some Fat Mass…

And weights once a week is probably fine to try and maintain your muscle mass but I doubt you will grow. So it is probably fine for now but you may need a routine you can follow during the week later.

Originally Posted by broncs

You cant kick me out of the country now man, im an aussie citizen . You stuck with me , lol :)
My wife was glad to marry a europian man hoping wouldn't like aussie sports but it took one game of State of Origin to convert me .

Cheers!

Lucky!

Cheers man ! Yeah that would explain why i get hungry so quickly, time to make some changes.

Thanks for that article btw !

Got a day off today , going to do some weights . Watch out for me

Hi Broncs welcome to SM mate :)