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Nutrition and strength training

  • 18-09-2016 10:48pm
    #1
    Irish Warri0r
    Registered Users Posts: 68 ✭✭


    Hello everyone I am looking for some help with a good meal plan and a strength training program anyone got any good links or want to let me know what you do?Thanks.


Comments

  • #2
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    <mod>moved from running into fitness as it seems more appropriate there</mod>


  • #3
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,658 ✭✭✭✭Alf Veedersane


    Irish Warri0r wrote: »
    Hello everyone I am looking for some help with a good meal plan and a strength training program anyone got any good links or want to let me know what you do?Thanks.

    Do you want to lose weight, increase weight and muscle mass or maintain weight?


  • #4
    Irish Warri0r
    Registered Users Posts: 68 ✭✭Irish Warri0r


    I am looking to lose a little bit of weight and bring my body fat percentage down from 16% to 9%.I just want to be at a good racing weight for running I eat ok but make bad choices at times.


  • #5
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,658 ✭✭✭✭Alf Veedersane


    To get down to that level of bodyfat means you're going to need to be in a calorie deficit.

    You can use this to get a handle on what your calorie requirements are. Your TDEE is a the number to look at. If you eat as many calories as your TDEE, then you stay at the same weight.

    Use MyFitnessPal to track what you're consuming. You'll probably need to get a digital scales as well, just to help with gauging portions.

    If you're doing weight training, then get a decent level of protein. Something of the order of 0.8g/lb.


  • #6
    Zillah
    Registered Users, Registered Users 2 Posts: 17,371 ✭✭✭✭Zillah


    9% without a large amount of muscle mass is going to leave you looking like a skeleton. You're talking long term lifting with very good discipline and diet. Do you lift at all? If not, get started. Stronglifts 5x5 or Starting Strength are well-regarded programmes for getting started.


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