Hi

I am having a really hard time with this, any and all help appreciated, thanks

I am trying to cut and get my diet and training right. Previously i was able to do cardios in the morning and
weights in the evening but now that is no longer possible so i would have to do one or the other, can i just seperate into
cardio days and weight days and still be as effective?

I have put together my diet as below, please let me know how i can make this better or if theres anything its lacking.

My Stats
5"11
12.5 St
14% BF

7.00am - Cereal & Protein Shake
10.00am - Oily Fish or Pieces of chicken
1.00pm - Wholemeal Pitta & Chicken Slices or chicken salad, smoothie.
4.30pm - Protein shake, Fruit
7.30pm - NOT SURE OF WHAT TO EAT PRE WORKOUT - i thought i needed carbs but the example diets say no
8.00pm - GYM
PWO - Protein shake
9.30pm - Chicken Salad

Can i eat flax/pumpkin seeds etc as a snack throughout the day?
Should i only eat carbs at breakfast and before or after training?

focus your carbs around breakfast, pre and post workout

i would add some complex carbs to your 9:30 chicken salad, maybe a wholemeal pitta, same for pre workout perhaps

you can eat whatever snacks you like as long as your still in calory defecit

ok so something like this and i presume i can change chicken with fish for any of the below?

7.00am - Cereal & Protein Shake
10.00am - Oily Fish or Pieces of chicken
1.00pm - Wholemeal Pitta & Chicken Slices or chicken salad, smoothie.
4.30pm - Protein shake, Fruit
7.30pm - Chicken Salad & wholemeal pitta
8.00pm - GYM
PWO - Protein shake
9.30pm - Chicken Salad & wholemeal pitta

also can you point me to an article or thread that shows me how to figure out the calories i should be taking in etc to keep to the deficit?

thanks

Daily Calorie Expenditure Formula

A. Your Weight in Pounds

B. Multiply A by 11 to get your resting metabolic rate A x 11

C. Multiply B by X* to estimate your calorie expenditure through basic daliy activities. B x X

D. Strength training: Multiply the number of minutes you lift weights per week by 5. min x 5

E. Aerobic and Sprint Training: Multiply the number of minutes per week that you play sports by 8. min x 8

F. Add line D and Line E, and divide by 7. (D+E) / 7

G. Add line C and Line F to get your daily calorie needs. C + F

H. Subtract 1,000 from line G to get your daily calorie needs to lose two pounds of fat per week. G - 1000

Total
* Determine ‘X’ by Choosing your level of daily activity, which is usually dependant on the type of work you do:

Very Light (Sedentary): X = 1.3

Light (Office Work): X = 1.6

Moderate (Some activity): X = 1.7

Heavy (Manual Labour): X = 2.1


Correct me if this is wrong, I had it in my fitness notes.

My Journal

 

thanks for the help, this is good stuff