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I decided to get serious about dieting this year. I have been exercising Ju Jutsu (japanese/brazilian) 2-3 times a week and lifting weights 2-3 times for three years now. I have always had a skinny profile and realised after a year or so that my nutritional needs were not fulfilled through my regular meals. My cardiovascular level has been great all the time but muscle growth and that extra energy was allways at a low. I started using proteinpowder as a supplement and noticed that things were getting better. At the same time I started to gain some more weight in fat-not much though.
This year I have realised that a diet is what I need. The fist thing i started with was buying a food-weight which has +/- 1 gram resolution (essential). I read the article on dieting on howstuffworks for a great intro on the subject (http://www.howstuffworks.com/diet.htm). It states that you (at average) need a daily calory intake of 12 x bodyweight (in kg) to maintain your weight. Since I am exercising a lot, wants to lose some fat and also want to gain muscle, I probably need some more calories.
I am a true fan of Testosterone's pages and have found plenty of great dieting plans and excersise programs on their page. My favourite diet is the T-dawg diet (http://www.t-mag.com/html/body_83diet.html). The diet is quite difficult to stick to since your daily carb intake should be less than 30g/day. Your daily protein intake (in g) for growth should be 1,8 x bodyweight (kg). The rest of your intake should be fat, preferrably essential fats. The total daily calory intake should be (16-18 x bodyweight - 500).
I now use a modified a lazy version of the T-dawg diet. My main focus is to eat the exact same amount of proteins as in the diet. I allways have a post-workout protein shake and use protein powder to have the left proteins needed at the end of the day. I try to stick to essential fats by eating fish rich in fat and drinking codliver oil (norwegian speciality). Except for this I stick to the same food as before.
I have switched to the 10 weeks size surge program for a great full body workout in only three days a week (http://www.surviveall.net/ten_week_size_surge_booklet.htm).
I have put all of these things together in an excel spreadsheet (http://www.hobbits.no/~even/Traininglog.xls) (most of the sheet translated from norwegian). I maintain the sheet when I buy food not added to the sheet. The only thing I need to do is update the carb/protein/fat content of the food. I also have a sheet which calculates bodyfat and daily protein and caloric need based on the parameters weight and waistsize.
Oh - I forgot to tell. My fitness plan is everything I was expecting (and more). I am currently gaining muscle and loosing weight. My sixpack is starting to gradually appear in the mirror
What is your impression on my program? Please give me questions/suggestions/comments!
This year I have realised that a diet is what I need. The fist thing i started with was buying a food-weight which has +/- 1 gram resolution (essential). I read the article on dieting on howstuffworks for a great intro on the subject (http://www.howstuffworks.com/diet.htm). It states that you (at average) need a daily calory intake of 12 x bodyweight (in kg) to maintain your weight. Since I am exercising a lot, wants to lose some fat and also want to gain muscle, I probably need some more calories.
I am a true fan of Testosterone's pages and have found plenty of great dieting plans and excersise programs on their page. My favourite diet is the T-dawg diet (http://www.t-mag.com/html/body_83diet.html). The diet is quite difficult to stick to since your daily carb intake should be less than 30g/day. Your daily protein intake (in g) for growth should be 1,8 x bodyweight (kg). The rest of your intake should be fat, preferrably essential fats. The total daily calory intake should be (16-18 x bodyweight - 500).
I now use a modified a lazy version of the T-dawg diet. My main focus is to eat the exact same amount of proteins as in the diet. I allways have a post-workout protein shake and use protein powder to have the left proteins needed at the end of the day. I try to stick to essential fats by eating fish rich in fat and drinking codliver oil (norwegian speciality). Except for this I stick to the same food as before.
I have switched to the 10 weeks size surge program for a great full body workout in only three days a week (http://www.surviveall.net/ten_week_size_surge_booklet.htm).
I have put all of these things together in an excel spreadsheet (http://www.hobbits.no/~even/Traininglog.xls) (most of the sheet translated from norwegian). I maintain the sheet when I buy food not added to the sheet. The only thing I need to do is update the carb/protein/fat content of the food. I also have a sheet which calculates bodyfat and daily protein and caloric need based on the parameters weight and waistsize.
Oh - I forgot to tell. My fitness plan is everything I was expecting (and more). I am currently gaining muscle and loosing weight. My sixpack is starting to gradually appear in the mirror
What is your impression on my program? Please give me questions/suggestions/comments!
