Hi all,

I've been cutting for a while now and am currently down to 193 lbs (13st 9lb) and I'm 6'1" with an estimated around 11-12% bodyfat. I'm going on holiday in 4 weeks so am looking to reduce my bodyfat a bit more by then so would br grateful for any comments on my current diet/exercise program that may help speed up the process for the last few weeks?

I currently weight train 2 days on and then a days rest and repeat that cycle, I do a 3 mile jog after each weight training session so this also follows the days on 1 day off principle in sync with my lifting.

My average daily diet would consist of the following :-

7.00am Porridge with Milk
10.am Toasted Peanut Butter Sandwich on Wholemeal bread
1pm Wholewheat wrap with Ham/Beef slices and salad
3.30pm As Above
5.30pm (Pre-Training) Tinned Cod Roe or Mackerel with baby potatoes & Green Beans
8.00pm (post Training) Chicken Breast with baby potatoes( or fresh egg pasta) with broccoli

Any help would be greatly appreciated (The only comment I will make is I cannot do early morning cardio as I have to get up around 5.45am as it is for work)

Thanks in advance
Brummylad1981

ORIGINAL: Brummylad1981

Hi all,

I've been cutting for a while now and am currently down to 193 lbs (13st 9lb) and I'm 6'1" with an estimated around 11-12% bodyfat. I'm going on holiday in 4 weeks so am looking to reduce my bodyfat a bit more by then so would br grateful for any comments on my current diet/exercise program that may help speed up the process for the last few weeks?

I currently weight train 2 days on and then a days rest and repeat that cycle, I do a 3 mile jog after each weight training session so this also follows the days on 1 day off principle in sync with my lifting.

My average daily diet would consist of the following :-

7.00am Porridge with Milk
10.am Toasted Peanut Butter Sandwich on Wholemeal bread
1pm Wholewheat wrap with Ham/Beef slices and salad
3.30pm As Above
5.30pm (Pre-Training) Tinned Cod Roe or Mackerel with baby potatoes & Green Beans
8.00pm (post Training) Chicken Breast with baby potatoes( or fresh egg pasta) with broccoli

Any help would be greatly appreciated (The only comment I will make is I cannot do early morning cardio as I have to get up around 5.45am as it is for work)

Thanks in advance
Brummylad1981

need to know how much of what your having mate - portion sizes?

few things

your lacking in overall protein/fats

7am -drop the milk with porridge, have with water instead and add eggs/poultry/leans meats
10am - lacking protein again. same as above. might want to change this completely. generally people shoot for carbs around breakfast, pre and post workout only. make this a protein/vege/salad and fat meal
1:00- same as above. this is fine though. carb choice could be better - oat/rice cakes would be ideal. i assume you are fairly active. keep this how it is and just adjust accordingly, lowering/cutting carbs if results slow.
3:00pm - protein/vege/salad and fats
5:30pm - looks fine. no amounts stated though. would swap the new potatos for something else, try sweet potato/brown rice/oats/wm pasta.
8:00pm - same as above. carb choice

My Journal

Thanks for your advice mate.

Can't think off the top of my head but I do weigh everything and I can give you the calories if that would help at all?

7.00am Porridge with Milk (400 Calories)
10.am Toasted Peanut Butter Sandwich on Wholemeal bread (180 Calories Bread, 100 Peanut Butter)
1pm Wholewheat wrap with Ham/Beef slices and salad (185 Wrap/ 100 ham/beef)
3.30pm As Above
5.30pm (Pre-Training) Tinned Cod Roe or Mackerel with baby potatoes & Green Beans (200 Cod Roe or 285 Mackerel, 300 Potatoes)
8.00pm (post Training) Chicken Breast with baby potatoes( or fresh egg pasta) with broccoli (300 calories Chicken Breast, 300 Calories potatoes)

My total calories I try to consume are around 2300-2450 a day on days that I weight train and with a 3 mile jog afterwards, do you think that is roughly the right amount of calories if I were to tweak my diet as you as proposed or do I need to up/down my overall intake as well?

Many thanks for your advice, sorry I cannot give accurate measures but I'm at work but I know calorie wise what I eat so I have listed that!

Cheers