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Diet Advice

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Maidenfan
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2007/06/13 23:29:41 (permalink)

Diet Advice

Been lurking on here now for a few months. Got to say great site to obtain knowledge from. Read loads of the articles and I think I realise a lot of mistakes I have made in the past. This site along with others has improved my knowledge loads which I believe is the key for what I want to do. Anyhow I am 42 years old, 5'10'' tall, 189 lbs and I believe I am an Endormorph (not skinny but not muscular either)and have been on a fat loss programme since beg. of April. My goals are to lose as much body fat as possible without the muscle (visible abs. are currently my target, but not the be all or end all) and to dip my own bodyweight!I currently weight train 4 times a week (concentrating on progressive overload with each session, be it 1 extra rep. or adding weight slowly, and I keep a journal) Cardio 3 times a week (30 min. sessions). Here's a typical day.

7am..rise 3 Weetabix (in water)
Whey (in water)
medium Apple (or Banana)

8am Train (45 mins. weights followed by 20 mins. on bike or treadmill)
Whey in water (straight after training)

10am Oats (45g + 1 Weetabix in water)
5 egg whites +1 full egg scrambled)

1pm 150g Brown Basmati Rice(boiled weight)
6oz Chicken breast
100g Broccoli

4pm Baked Potatoe (180g)
Tuna (100g)
Cottage Cheese (100g)
Low Fat Mayo (1 tbspoon)
Olive Oil (1 tbspoon)

7pm Turkey fillet (4oz. cooked)
100g. Green Beans
Cherry Tomatoes (4 or 5)

10 (or 11pm) Whey in skimmed milk + 1 tbspoon of Peanut butter.(would I be better off going to bed with say 5 scrambled egg whites and lose the Whey.?)

I always substitute the protein source in each meal for either Mackerel or diced pork, or Cod on other days. Also use Wholewheat Pasta (150g boiled weight) or Sweet Potatoe (150g or 200 g weight) or Rice cakes93 or 4)for different carbs. I usually aim for 50 g. Carbs, 30 g. Protein in each meal. Using the Peanut Butter and the Olive oil for fats. I estimate I am getting between 200 to 250 g. carbs daily and 150 to 180 g. protein. Fats are usually 30, 40 sometimes 50g. daily. I have Flaxseed Oil caps. Where could I fit these in.

Alcohol has been totally sacrificed and I have 1 or 2 cheat meals a week, usually a home made curry with plenty of Veg. Been using body fat calipers and by these I have 15.9 % b.f. Lately I am just going on feedback from other people, looking in the mirror and going off jean sizes. I am definitely making progress but need to know if I could make this diet a bit better. On about 2200 cals a day I believe with this diet.

Please excuse the long winded post.


post edited by Maidenfan - 2007/06/13 23:47:11
#1

18 Replies Related Threads

    theiopener
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    RE: Diet Advice 2007/06/13 23:37:47 (permalink)
    ok PWO needs a carb source as your PPWO meal is two hours later, 1pm way too much rice is that dry weight or cooked weight? also up the fibrous carbs a bit in this meal if youre looking to cut. Have you been losing fat successfully on this regime so far?
    #2
    Maidenfan
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    RE: Diet Advice 2007/06/13 23:43:07 (permalink)
    Sorry, the rice is the boiled weight. What carb source would you reccomend, I sometimes have a Tangerine with the Whey. Yes, I have lost about 9lbs of fat and gained 6 or 7lbs of muscle (acc. to the calipers).
    #3
    theiopener
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    RE: Diet Advice 2007/06/13 23:45:53 (permalink)
    how long did the fat loss take? Carb sources are as follows for PWO bananas, powdered oats, weetabix crushed, ricecakes, maltodextrin, dextrose, waxy maize starch, palanitose for PWO thats my 2p
    post edited by theiopener - 2007/06/13 23:47:12
    #4
    OoOGazOoO
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    RE: Diet Advice 2007/06/13 23:48:07 (permalink)
    Would like to see more omega 3s in your diet -

    Flax oil, seeds, oily fish, fish liquids, etc...
    #5
    Maidenfan
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    RE: Diet Advice 2007/06/13 23:48:34 (permalink)
    The fat loss has taken about 10 weeks (since beg. April). It's slowing down now (what I expected)
    #6
    theiopener
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    RE: Diet Advice 2007/06/13 23:49:42 (permalink)
    total up your cals as 7lbs since april is a little slow. Have you checked out the guide to cutting and perhaps rejigging your diet?
    post edited by theiopener - 2007/06/13 23:50:20
    #7
    Maidenfan
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    RE: Diet Advice 2007/06/13 23:49:51 (permalink)
    ORIGINAL: OoOGazOoO

    Would like to see more omega 3s in your diet -

    Flax oil, seeds, oily fish, fish liquids, etc...


    Where should I put them, how many 100mg caps would you recommend?
    post edited by Maidenfan - 2007/06/13 23:50:22
    #8
    OoOGazOoO
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    RE: Diet Advice 2007/06/13 23:50:44 (permalink)
    1000mg caps is it that you have? ? ?

    Add them to the last meal.

    You could have them with the other meals during the day too.
    #9
    Greenranger
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    RE: Diet Advice 2007/06/13 23:57:03 (permalink)
    Or just include a variety of healthy fats from oily fish, oils, nuts, seeds etc.

    Shut up and squat

    UGM
    #10
    Maidenfan
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    RE: Diet Advice 2007/06/14 00:02:43 (permalink)

    ORIGINAL: OoOGazOoO

    1000mg caps is it that you have? ? ?

    Add them to the last meal.

    You could have them with the other meals during the day too.


    Yes. Holland and Barratt. How many would you say with the last meal?
    #11
    OoOGazOoO
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    RE: Diet Advice 2007/06/14 00:20:57 (permalink)
    Well 1000mg caps are around 1 gram of fats.

    So as many as you need for the last meal.
    #12
    Jamie55
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    RE: Diet Advice 2007/06/15 18:04:41 (permalink)
    i have just started weightlifting and was wondering if any of you guys could give me a hand with a diet plan??

    Thanks Jamie
    #13
    OoOGazOoO
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    RE: Diet Advice 2007/06/15 18:37:02 (permalink)
    Jamie.

    Post your own thread.
    #14
    Jamie55
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    RE: Diet Advice 2007/06/15 18:40:51 (permalink)
    OK, u might think im a bit af a fool, but how do you post a thread?

    Thanks
    #15
    YumPies
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    RE: Diet Advice 2007/06/15 19:24:30 (permalink)

    ORIGINAL: Jamie55

    OK, u might think im a bit af a fool, but how do you post a thread?

    Thanks



    #16
    OoOGazOoO
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    RE: Diet Advice 2007/06/15 19:27:50 (permalink)
    Lol Rich.
    #17
    Jamie55
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    RE: Diet Advice 2007/06/15 20:10:44 (permalink)
    lol, cheers
    #18
    James
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    RE: Diet Advice 2007/06/16 23:44:09 (permalink)
    LOL Rich - or more simply: http://www.muscletalk.co.uk/faq.asp#4_1
    #19
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