Hi all.
just started a diet with a view to fat loss and bulking.
Cobbled this together, any advice would be great.
I work nights (10-6) so times are weird.

0630 light cardio
07.00 protein shake.
sleep
13.30 4xeggs porridge oats cold skimmed milk
15.30 tuna or chicken sandwich 30g protein, salad.
17.30 train cardio 3 times a week, weights 2 times.
18.30 protein shake.
19.30 tuna, chicken baguette, pasta. or full meal steak mixed veg etc
00.30 shake
03.30 fruit
and back to the start.
also snack on fruit and drink only water and no refined sugar drinks
HELP!!!
thanks
Im approx 6 foot 1 and 230 lbs body mass is about 17 from the excel calculator i used, cardio monday wednesday friday. weights tuesday, sunday (a good routine would be great).

Goals are to lose beer belly and the dreaded love handles with a view to getting bigger muscle mass and general health.

thanks

Which goal is it - fat loss or bulking?

While you can gain muscle and cut at the same time, you can't bulk per se? So which is your priority?

- Your cardio needs to be longer in duration - say 40mins
- If you want bigger muscles, then you'll need more than 2 weight session per week
- Watch your portions sizes

James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk

Thanks James!!!
Priority is fat loss (unfortunately).
ive done another diet to try and fit around work.
any advice would be great.
13.30 protein shake
14.00 3 yolks and 1 yolk scrambled, skimmed porridge orange juice, flazseed oil 1 spoon.
16.00 tuna/chicken sandwich (granary) small natural yoghurt.
18.00 train
1930 mackerel/chicken/steak potato, brown rice, or pasta + veg.
22.00 (at work) fruit/protein shake
00.30 low fat cottage cheese.
03.15 fruit (breaktime)
06.30 light cardio at home/ shake
07.00 sleep.
thanks once again!!!!!

Looks ok - but you need more fruit and, especially, veg.

I guess the best bet is to try it and see how you get on

James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk

Fingers crossed!!! and thanks once again.

ORIGINAL: James

Looks ok - but you need more fruit and, especially, veg.

I guess the best bet is to try it and see how you get on

what problems are you looking at without fruit and veg, if youve got enough fibre?

i eat veg once a week with sunday dinner and a couple of bananas somedays, but thats about it.

ive not been ill for over a year.

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

Ha ha ha Arnold rave rocks, thats superb!!!!!! where wud i fit in more veg? not a fan of it anyway and i dont relish the idea of snacking on carrot. aaaaargh!

ORIGINAL: tristram

ORIGINAL: James

Looks ok - but you need more fruit and, especially, veg.

I guess the best bet is to try it and see how you get on

what problems are you looking at without fruit and veg, if youve got enough fibre?

i eat veg once a week with sunday dinner and a couple of bananas somedays, but thats about it.

ive not been ill for over a year.

Fruit and veg is not just about feeling ill! This is why heart disease is so prevelant because people feel well for years.
http://www.muscletalk.co.uk/article-fruit-veg.aspx

ORIGINAL: James

Fruit and veg is not just about feeling ill! This is why heart disease is so prevelant because people feel well for years.
http://www.muscletalk.co.uk/article-fruit-veg.aspx



i was not aware of that.

so can i take it from that list that you can eat more than one of the same type of fruit/veg and it will still count as more than one portion?

also whats the deal with sweetcorn. it says its got carbs but isnt it full of fibre too? im confused as to how much in terms of calories you can get from it,.

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

if three months ago someone wud ave said i would ave eaten my daily quota of fruit and veg once, i wud ave laffed. so i spose the good thing if nowt else is im eating alot healthier. great article by the way!

ORIGINAL: tristram

so can i take it from that list that you can eat more than one of the same type of fruit/veg and it will still count as more than one portion?

Yes, but still do try to vary

also whats the deal with sweetcorn. it says its got carbs but isnt it full of fibre too? im confused as to how much in terms of calories you can get from it,.

Sweetocrn is great - it has got carbs, but so what? Nearly all fruit and veg has carbs? And contorary to popular belief, carbs arn't bad. For calories, please see a nutritional database

James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk

i know carbs arnt bad, im pushing nearly 400g worth a day of them.
its just i think ive got my intake tuned to the right level and dont want to go tipping it over the edge

ive got a tip for anyone trying to get their vegs in too. tesco have their own frozen packets of steamed veg which you just put in the microwave and each packet gives 2 potions of the 5 a day according to the labelling.

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"