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Diet to lower body fat?

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wayneh
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2006/07/11 16:09:52 (permalink)

Diet to lower body fat?

Hi ive been reading a lot of the great advice and tips on this forum over the last few days and wanted some advice if possible.

Im 5'7" weigh 152 pounds and my bodyfat is 19% (according to my scales)

ive lost around 3 stone over the last year or so but even at my current weight ive still got a flabby chest and stomach, i want to lose this flab (my first priority) then build myself back up.

I was considering the following diet for the next 8 weeks or so

4 scoops whey (90g protein)
2 chicken breasts (50g protein)
2 tins tuna (60g protein)
4 egg whites one yolk (15g protein)

50g oats
2 wholemeal pittas or 2 slices wholemeal bread
selection of vegetables
tablespoon flaxseed oil

any help or advice would be appreciated :)
post edited by wayneh - 2006/07/11 17:03:47
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    pauld
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    RE: Diet to lower body fat 2006/07/11 16:13:20 (permalink)
    At what times?

    Do you do cardio too?
    #2
    wayneh
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    RE: Diet to lower body fat 2006/07/11 17:02:24 (permalink)
    I work 3 different shift patterns week by week which makes it hard, i thought i'd do the following depending on which shift im on, i plan to train 3 days a week plus 2 days of cardio.

    Working 2pm till 10 pm

    1000am wake - 50g oats with 200g skimmed milk 4 egg whites

    1030am 25g whey with water

    1100am train (or cardio)

    1230am 25g whey in water, tin of tuna

    1530pm chicken breast with selection of veggies

    1830pm tuna with wholemeal pasta 25g whey in water

    2200pm chicken breast with 25g whey in water

    2300 to midnight = bed



    working 7am to 2 pm

    0530am wake - 50g oats with 200g skimmed milk

    0830am - 4 egg whites 2 slices wholemean bread 25g whey in water

    1130am - tin of tuna

    1430pm - oatcake plus 25g whey in water

    1500pm train

    1630pm 25g whey in water chicken breast with brown rice

    1930pm tin of tuna

    2300 chicken breast with 25g whey in water

    2330 bed

    working 2200pm to 0700am

    1430pm wake 50g oats plus 200g skimmed milk 4 egg whites

    1500pm 25g whey in water

    1530pm train

    1700pm 25g whey in water plus chicken breast

    2000 pm tin of tuna with wholemeal pasta

    2300pm chiken breast with selection of vegetables 25g whey in water

    0200am tin of tuna plus oatcake

    0600am 25g whey plus chicken breast

    0715 bed

    Any suggestions/changes would be appreciated.









    #3
    pauld
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    RE: Diet to lower body fat 2006/07/11 17:05:39 (permalink)
    You should get your carbs into the last meal before you train and the meal after you train.

    Do the cardio 40 in before your breakfast.

    I would also cut down on using so much whey
    #4
    OoOGazOoO
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    RE: Diet to lower body fat 2006/07/11 17:28:03 (permalink)
    Add cardio low intensity first thing on a morning.

    Lower whey intake before bed, replace with solid proteins and healthy fats or for protein if you want liquid cals, use casein blend.

    Cut down on pasta, etc... near bedtime, replace with fibrous carbs and up healthy fats with the protein intake.

    25 grams of whey PWO is nothing, double this amount.

    On the 5.30am meal you need more protein you just have oats and milk, up the protein here.
    #5
    wayneh
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    RE: Diet to lower body fat 2006/07/11 18:24:10 (permalink)
    ok thanks fellas, im guessing here but does PWO mean post work out?
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    OoOGazOoO
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    RE: Diet to lower body fat 2006/07/11 18:30:51 (permalink)
    Correct.
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    wayneh
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    RE: Diet to lower body fat 2006/07/13 13:19:35 (permalink)
    Another question chaps, should i look at having my last meal around 90 mins before my workout and should i have 25g whey immediatley prior to working out?
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    OoOGazOoO
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    RE: Diet to lower body fat 2006/07/13 13:21:25 (permalink)
    ORIGINAL: wayneh

    Another question chaps, should i look at having my last meal around 90 mins before my workout and should i have 25g whey immediatley prior to working out?


    If the meal before you workout has adequate protein and slow release, complex carbs then i would recommend between an hour and an hour and a half before you start training.

    No need for whey before hand.
    #9
    wayneh
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    RE: Diet to lower body fat 2006/07/13 13:31:26 (permalink)
    Thanks again :)
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    just t
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    RE: Diet to lower body fat 2006/07/13 13:41:54 (permalink)
    Man that diet has basically no fat! you need fat badllllly! i would supplement it in 3 meals in the form of flax, almonds and natural peanut butter!!!!
    #11
    wayneh
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    RE: Diet to lower body fat 2006/07/13 19:38:39 (permalink)
    Im trying lose bodyfat though, is it not a good thing to have no fat?
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    ToxicToffee
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    RE: Diet to lower body fat 2006/07/13 20:32:43 (permalink)
    certainly not

    its calories you need to keep in check not fat in the diet

    10g of fat = 90 cals
    23g of carbs = 92 cals

    calories in vs calories out = weight gain or loss

    EFAs are just that, essential...plenty of reading in the articles and search section for help
    #13
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