Fitting gym time into a busy schedule.

[JB123]

hey guys

had a busy mad hectic schedule starting university and slowly getting to grips with my 'time' available.

I've been eating essentially the exact same foods as before, but adding a box of salad at lunch (mixture of pinapple, grape, apples, melon etc) but have also stopped training.

I have noticed that I feel a lot more bloated out. I'm not sure if its mentally (again) but looking in the mirror I think... hmmm gut looks a tad bigger?

I've not been going wild at all, i've been hitting my calories (1800 i think it was) and every friday night I have a cheat meal, then back to normal the next day.



Surley I can't be feeling like this just because i've stopped the gym??

I'll get some pics up for you guys to compare as its hard for me to spot out but i've noticed my weight has increased but im trying to pay attention to BF and measurements and the mirror.

any input appriciated. will try get those pics up soon as poss.

[JB123]

Wow was expecting at least one post lol.

I know the thread doesn't 'ask' much and I've essentially answered my own question but I'm trying to figure out why this has happened.

I was eating cheddar cheese for quite a few of the lunch times (still hitting the required calorie mark though) but it was cheddar cheese which im told is bad for fat loss.

My daily meals are;
100G Oats + 150ml Green Milk
300ml Green Milk
60G of Protein Powder +300ml Milk
Pitta (Wholemeal) + 3 Eggs
100G Wholemeal Pasta + 200G Chicken

Then based on my calories I either add some milk to bump it up.

Thats what I was constantly eating, but it changed to instead of Pitta Wholemeal + 3 Eggs it was Pitta + 60G of cheddar Cheese. I also have fruit bowl with lunch (grapes, melon, pinapple) but I'm going to lay off that for now.

I need to find some time to fit gym into my uni life... its crazily hectic - I come in from uni and continue to work for an additional 3-4 hours ontop of the day.. work Sat & Sun for money so just trying to find a way I can go to the gym in an effective manner (i.e; dont want to train 3 days in a row and then its no recovery time, thus effecting growth of muscles and as a result impacting my progress).

Any inputs guys, or your thoughts. Maybe someone was in a similiar situation to me.

[atypical1]

I edited the title to make it a bit more clear of what you were asking.

If you have 60 minutes to watch television, surf the internet, read, etc. then you've got time to workout. Can you post a typical schedule for us?

james

[JB123]

Thanks

Sure typical schedule...

6AM - wake up
7AM - out of the door
9AM - arrive at uni
1PM - have lunch and travel between campus's (1 hour lunch)
4PM - leave uni
6PM - home
6:30PM - dinner & shower
7PM - Additional studies
9:30PM - Ready for bed w/tv on in background

Then repeat. .

[Mouse]

6AM - wake up
7AM - out of the door
9AM - arrive at uni
1PM - have lunch and travel between campus's (1 hour lunch)
4PM - leave uni (incorporated pre-WO snack on way)
6PM - GYM
7:30PM - home - dinner & shower
8PM - Additional studies
10:30PM - bed

That gives you 7.5 hours sleep on a WO day - not too bad.
Or drop 30 mins study on WO days and do an extra 30 mins study on non-WO days to get your 8 hours.

[JB123]

Yup good plan.

Only problem is I don't have a gym at home and that schedule you've made is ideal.. but doesn't include transport times...

[JB123]

Guys what about...

Gym on TUES/THUR/FRI is that any good?

I've found that I've gained inches and gained weight since stopping gym. I don't know if its worth mentioning but i'm on cabergoline 3 times per week - I'm not looking for an excuse "tablet side effect" sort-of-sympathy just thought i'd put that in there. I had high prolactin (80,000 region levels) now I think its ~2,000 and reducing.

Right, so I've kept my diet pretty much as it was before, but no training. I'm sure the theory goes if you eat more calories than you use you gain weight. I've been on average 1900-2000 calories per day and I've actually put on weight. Previously I was 'idle/semi-loosing weight' when at the gym & same diet. What do I do? Cunningham equation states some overly high amount of calories for maintenance (which I think is too much). I did the same diet for about 7 weeks to find my body comp changing slightly and loosing something like 0.5lb/s per week. Was that too little calories or too much?

Please help, need my arse back in gear and get going with this. I was doing good.

Replies very much appriciated !

[atypical1]

If you can go Tues/Thurs/Sat then that would be better. It's tough with no recovery between Thurs and Fri.

Are you trying to lose bodyfat? The type of calories that you're eating also make a big impact. The Cunningham equation works but you need to have quality cals.

james

[JB123]

If you can go Tues/Thurs/Sat then that would be better. It's tough with no recovery between Thurs and Fri.

Are you trying to lose bodyfat? The type of calories that you're eating also make a big impact. The Cunningham equation works but you need to have quality cals.

james

Hi

Yes I know it'd be better but time-wise I can only really stretch to Tues/Thur/Fri.

Yes trying to lose body fat - i have about 20% at the moment and want to get to about 10%.

I'm eating all quality stuff, all complex carbs and no junk, sweets, high sugar foods at all. I avoid simple carbs like the plague and I only have one cheat meal on a Friday.

What would be the easiest (more importantly cheapest) way of bumping up my calories to what the cunningham equation states? (being a student, funds are limited) - but i'm trying my best not to use that as an excuse for me getting a good body.

[atypical1]

I like quinoa. It's pretty cheap and it's a complete protein.

james

[JB123]

I like quinoa. It's pretty cheap and it's a complete protein.

james

what about foods that are nutrionally 'good', but calorie dense?

Is full fat milk a good idea (post workout only?)

[lovestolift]

I wouldn't drink a lot of milk if fat loss is the goal, but it may be okay PWO.

About your gym times. I would just go two days(Tues, Thurs). If you go Friday as well it would probably do more harm than good. You can always do some body weight stuff on the weekends, or some HIIT.

[JB123]

Ok tues & thurs it is then. How does the SL 5x5 work across 2 days instead of 3?

Can anyone answer my query above?:

Right, so I've kept my diet pretty much as it was before, but no training. I'm sure the theory goes if you eat more calories than you use you gain weight. I've been on average 1900-2000 calories per day and I've actually put on weight. Previously I was 'idle/semi-loosing weight' when at the gym & same diet. What do I do?

Cunningham equation states some overly high amount of calories for maintenance (which I think is too much). I did the same diet for about 7 weeks to find my body comp changing slightly and loosing something like 0.5lb/s per week. Was that too little calories or too much?

Cunningham states 3000 Non Training and 3400 Training for maintenance calories. So according to that, I was on a 1,000 calorie deficit? is that correct?? If so, do I need to be on a 500 deficit to lose 2lb/s week ? (cunningham takes into account activity right, so the calories there are the total calories needed for maintenance).

[lovestolift]

Ok tues & thurs it is then. How does the SL 5x5 work across 2 days instead of 3?

You'd simply do 'A' on Tuesdays and 'B' on Thursdays, without alternating.

By the way it could also be Tuesday/Friday if that works better for you. Then you'd have two and three day breaks rather than a one day break and a four day break. May be a little more even for you.

Foods that are good and calorie dense? Easy.
-nuts and nut butters
-oils like olive, peanut, coconut, as well as butter
-beef of all varieties
-chicken drumsticks with the skin on (can be had for much less than a breast would cost you)
-milk (may not be for you want right now)

[JB123]

Ok guys. Thanks for the replies.

Going to get to the gym and sign up.

Now, the important "abs are made in the kitchen" part. I've quite often gone against the Cunningham equation because I think the calories it states for me are incredibly high... but I'm going to give it a shot. Cunningham equation states I need 3000 Calories - Non Training and 3500 Calories - Training. So I'll deduct 500 calories off those values (as they're maintenance?) and consume 2500 Calories - Non Training and 3000 Calories on Training.
-
I need a macronutrient breakdown on what I should be consuming. I've read 1g of protein per lb/ body weight. Also I've read here 70% population are carb intolerent - I swear I'm one of those people so I've got to try and remove carbs from the majority of my meals.
-
Foods I have around the house;
wholemeal pitta / eggs / chicken / milk / wholemeal pasta / peanut butter / olive oil

Could someone here please help me with...
1) Confirming 2500Cal / 3000Cal is sufficient for Fat Loss for me.
2) State a macro nutrient breakdown, (baring in mind i'm sure i'm carb intolerent).
3) clean foods that are calorie dense to help me RAMP up those calories.

Thanks guys, I want to change. I haven't slackened in my eating and typing a sympathy post - I want to get motivated and get going. I stopped gym due to a busy schedule that I wasn't used to and now I've adapted and ready to carry on SL 5x5. I loved it and did 7 weeks of it and didn't want to stop. Help me get going again - I know I can do it. Thank you.