richy_h
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Diet plan not working?
01 February 2012 21:29
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Hello everyone, I'm 20 years old and weigh 15 and a half stone and 5ft 7, and am currently on a new diet, that I have been doing for about 4 weeks now, it is as follows: 8am: 50g of oats + water + 5g of creatine. 11am: 2 slices wholemeal bread + white meat (turkey or chicken) or tuna. 1pm: gym session. 2pm: post gym shake - 30g of whey, 20g of casein. 5/5:30pm: peas/carrots/sweetcorn/brocolii with wholemeal pasta/brown rice/sweet potato/noodles (carb intake) with either white fish/tuna/chicken/beans (protein intake) - mainly have these plain, with no marinates whatsoever, but a spot of butter. 7/8pm: cardio gym session (30minutes/ish). 9pm: 2 slices wholemeal bread + small amount of peanut butter. 11pm/12pm: 30g of casein. That's my normal diet, obviously switching times around depending on how busy I am during the day, but I always eat 3 hours apart max. Genuinely I go to the gym to work muscles 4 times a week: Monday: Shoulders, Abs and Calfs. Tuesday: Back and Triceps. Thursday: Chest and Biceps. Saturday: All Lower Body and Abs And also do cardio about 6 times a week, in the evening. I know I've only been doing this for 4 weeks, but my ultimate goals would be to loose fat and gain muscle, however my weight is going up but I don't appear to me gaining that much more muscle, however I am losing some fat. I feel stronger and I'm aware muscle weighs more than fat but physically I don't look stronger, is there anything I'm doing wrong? Also I cut out alcohol from my diet, however I maybe go out once a month if that but drink vodka and diet coke. Am I eating too much carbs? Because I genuinely eat 4 slices of bread, and some type of carbs for dinner ever day, perhaps that is my biggest problem? But I read that carbs are good for bodybuilding also. When I started this diet I weighed about 15stone, so have gained half a stone in 4 weeks. My ultimate goal is to weigh about 15/16stone maximum but be really toned. I'd appreciate input from anyone, in order to help me gain my goals. Thanks a lot for your time and effort, Rich.
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pauld
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Re:Diet plan not working?
02 February 2012 10:33
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richy_h
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Re:Diet plan not working?
02 February 2012 10:47
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Thanks for the article link I will read it now, I was under the impression I was only meant to consume 1.5g protein per kilo of your weight? Obviously that isn't the case as I briefly scimmed through that article. I have a few more questions: Would you say my carb intake is fine? Is 280g of protein too much? Because I also researched that your body can only break down a certain amount of protein throughout the day and the rest is wasted, or put on as fat. Would substituting the wholemeal bread just for a can of tuna for example be benefitical? Thanks.
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banksy
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Re:Diet plan not working?
02 February 2012 15:01
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Try lowering the oats to 30g for an example. lower your carbs within meals and increase the Protein.
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kokelly
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Re:Diet plan not working?
02 February 2012 15:39
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Maybe sticking to one goal would be easier i.e losing weight first then deciding to incrase muscle mass when your happy with your bf% and weight.
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mattyw
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Re:Diet plan not working?
02 February 2012 15:40
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You dont get any protein, except the small amount in oats, until 11am. 50g of oats should be 30g as said about. Are you taking a bulking shake, or one with low carbs? How much of those wholemeal carbs are you eating? Is your cardio long and moderate? It needs to be for fat burn, or you're concentrating on improving your CV. 45mins would be better than 30 mins, you should be just our of breath. I would swap the bread and peanut butter for something healthier too. Like a bit of fish and brocolli or healthy egg based meal. Keep at it! :)
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richy_h
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Re:Diet plan not working?
09 February 2012 10:18
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Thanks for the responses guys, sorry it's been a while. Since before I have now started to mix whey with my oats shake and cut down on the oats. I've also started taking whey pre-workout as well as substituting the peanut butter sandwhich for boiled eggs or another whey shake. But with regards to wholemeal carbs, I've got the 2 bread slices and the pasta or rice I eat daily, which is >100g. My cardio is a moderate workout for about 45minutes a day, Thanks.
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