Noob tired of "boep"

I need some serious advice. 31 years old, male, height 1.80m, 125kg and no idea what fat percentage... Have big ass & boep though...

Breakfast varies between eggs & toast and oats
Mid-morning snack is usually some sort of fruit (usually apple of banana) or biltong minus the fat.
Lunch is either steak, chicken fillets or hake with salad (no dressing)
Mid-afternoon snack is same as mid-morning
Supper is similar to lunch just veggies instead of salad (like the Hawaiian stir-fry)

I train Monday, Wednesday and Friday evenings. I start with 45 min cycle/treadmill and finish off with either upper-body circuits or abdominal exercises.
Tuesday and Thursday mornings I get up early for an hour brisk walk around the neighborhood. (On an empty stomach)
Weekends I usually don't train.

Been doing this now for about 6 weeks with basically no results.

What am I doing wrong?

Basically your diet is wrong (actually shit, sorry for the strong word) and you exercise to little with incorrect exercises.

If you are serious and want to make a serious improvement in the shortest amount of time, email Admin and ask for DJ's email address.

he will help you with correct exercises and nutrition. he is the best there is, just look at this link what I did with DJ in 3 months

www.anabolicsteroids.co.za/forum/10-diet...ast-12-weeks-journey

Alternatively, you can read through the dieing stickies written by DJ himself and work from there. Good luck

What were you doing prior to this?
If it was a big change, you should notice some results by now.
Do you do any weight training?

I agree! At that weight you should see rediculous results from the smallest things. How often do you eat chocolates/take aways/fast food? Be honest...
Obviously DJ is first, second, and third place but if you don't want to go that route then we will be happy to help you.

Yeah... you should see results from that... even it isn't the "best"... I find white bread makes me hold water like a blow up swimming pool.

Do you have cheat days in there?
Are you not maybe eating too little and putting your body into starvation mode?
Increasing your muscle mass will be a good start at helping you out.

I have read about a term "fit fat" where you can be doing cardio and if your eating habits aren't correct you just get fit while remaining overweight.

Please note that I am not an educated professional or even a gifted amateur...

@SV No prob, thought as much hence the asking for help. Read the through the Stickies. very good food for thought. I basically look very similar to what you used to. Think I will go the DJ rout.

@LXIX I used to cycle a few years back, weighed 82kg's about 6-7 years ago and let myself go in a very bad way. Apart from the upper body circuits not much else.

@Pyroclasm Honestly, I don't eat sweets, never have, don't even drink suger in my coffee. Due to the hours I work I do eat take aways frequently. I try to get sort of "healthy" stuff like nando's

@Warrenpridgeon No cheat days really, will sometimes have a beer or two over the weekend. Usually on a Saturday.

When I say basically no results I mean weight stays exactly the same however I must be honest that my jeans I wear to work do sit a little looser than they used to.

Cardio in the morning, weight training session in the afternoon

In regards to your pineapple mix veg, stay away from mix veg with fruit in em

you got a lot to loose, so 1st few weeks should see a lot of kg drop - do you stick to this 7 days a week?

Or there is something you forgot to mention...

crawler wrote: Cardio in the morning, weight training session in the afternoon

In regards to your pineapple mix veg, stay away from mix veg with fruit in em

you got a lot to loose, so 1st few weeks should see a lot of kg drop - do you stick to this 7 days a week?

Or there is something you forgot to mention...

For the most part I do. I do sometimes work till 21:00 which makes training hard however I try my hardest to stick with it. The late working does also mess with the diet a little. It depends on if the overtime is scheduled or not.

I can tell you already that DJ is gonna tell you to prepare your own food at home and take it with to work, cause Nandos cannot be part of your regular diet. You need to do weight training as well bud! You need to add muscle to your frame! Remember that every Kg of lean muscle you add to your frame consumes an additional 30-50 cals a day just by being there. Imagine if you can add 10kg!!

You got to workout calories intake per meal, total per day etc

Pyroclasm wrote: I can tell you already that DJ is gonna tell you to prepare your own food at home and take it with to work, cause Nandos cannot be part of your regular diet. You need to do weight training as well bud! You need to add muscle to your frame! Remember that every Kg of lean muscle you add to your frame consumes an additional 30-50 cals a day just by being there. Imagine if you can add 10kg!!

So what you are saying is, that if I add weight training to my program, say instead of the circuits, then I should see better results?

crawler wrote: You got to workout calories intake per meal, total per day etc

Is there anywhere I can go look at how to do that?

Antman wrote:

Pyroclasm wrote: I can tell you already that DJ is gonna tell you to prepare your own food at home and take it with to work, cause Nandos cannot be part of your regular diet. You need to do weight training as well bud! You need to add muscle to your frame! Remember that every Kg of lean muscle you add to your frame consumes an additional 30-50 cals a day just by being there. Imagine if you can add 10kg!!

So what you are saying is, that if I add weight training to my program, say instead of the circuits, then I should see better results?

Kill the circuit training with fire!

@Pyro LOL how so?

This might be way off, but Id say add a multivitamin and some fat to your diet (even a flax supplement will do) and do some heavy-ish weight training. You wanna make sure your hormones are pumping.
Also drink loads of water.

If you are stuck at your desk all day, make a point moving a bit at least every hour or so. Even if you just get up and walk to a different department and back it will keep your blood flowing.

(you guys type way faster than I do )
Yes, weight training is better, but you don't have to stop the circuit completely
Especially if you enjoy it

Antman wrote: @Pyro LOL how so?

Circuit training does have its uses (I'm guessing) but you need weight training. Deadlifts, Squats, Bench Press!! As well as building muscle these exercises greatly increase testosterone levels! Need I say more?

@LXIX: No you are 100% right. A sick immune system does not build muscle and metabolize fat well. You also need good fats for the same reason.

Antman wrote:

crawler wrote: You got to workout calories intake per meal, total per day etc

Is there anywhere I can go look at how to do that?

www.anabolicsteroids.co.za/forum/10-dieting-contest-preparation

Dieting 101 etc, read all stickies

Thanks, you have all been a great help. Will adjust training accordingly. did read the stickies however my head seems a lot flatter than usual today, couldn't really make heads or tales of it. going to need somebody to explain it to me like I'm a two year old. SV said to email Admin to get hold of DJ, is that the contact us section at the top?

Don't stress if it seems like a lot of info Antman. You can study nutrition your whole life and you still wont know everything.
Just try to get the basics right and don't sweat the details. After all the 'best' eating plan is the one you actually follow.

One thing I would definitely recommend however, is to get bf callipers or a measuring tape to properly track your progress. You really can't rely on the scale and sometimes you don't "feel" like you are making progress when you actually are (and visa versa). So check your results every week or so and we'll be here to help you make adjustments when necessary.

Antman wrote:

crawler wrote: You got to workout calories intake per meal, total per day etc

Is there anywhere I can go look at how to do that?

A good cell phone app I use is Myfitnesspal. The database it is linked to has a number of foods along with its calorific value and macro composition. I've made a habit of logging everything I eat onto this app, which helps me keep track of my daily calorie intake and macros.

Bruno wrote: A good cell phone app I use is Myfitnesspal. The database it is linked to has a number of foods along with its calorific value and macro composition. I've made a habit of logging everything I eat onto this app, which helps me keep track of my daily calorie intake and macros.

Very cool app yeah. I also recommend it.

Here is a nice calculator to assist

www.health-calc.com/diet/energy-expenditure-advanced

Muscleaddict wrote:

Bruno wrote: A good cell phone app I use is Myfitnesspal. The database it is linked to has a number of foods along with its calorific value and macro composition. I've made a habit of logging everything I eat onto this app, which helps me keep track of my daily calorie intake and macros.

Very cool app yeah. I also recommend it.

Can't find it on Android...

You can also try fatsecret - it's what I use.