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Help and advice on weight loss

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Big W
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2008/05/21 15:13:04 (permalink)
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Help and advice on weight loss

Good day to one and all. I spoke to James last friday and he gave me acouple of pointers for helping with my diet. I'm just going to summarise it breifly because i've got a full meal plan for 7 days.

I'm on my first week and can alreay see a sublte change in the shape of my legs. I plan to do this for 4 - 6 weeks to loose 10 - 14lbs of fat which will bring my bf down to 11 - 12% leaving me looking sleek and trim

Please comment on if i'm going wrong anywhere or if you feel this can be improved.

I'm 6' 4'' and weigh 15st 12lbs approx bf round about 17% +/- 0.5%

Monday to Friday morning i'm doing 30 - 40 mins cv. Some days a steady gentle jog others jog and walk 1 min intervals.
Weight days Mon, Tues, Thurs, Sat
Sprints, abs + calfs Wed
Basketball 2hrs Friday

Tues & Thurs low carb days

Weight workouts capped at 60 mins include 10 min jog to warm up and jog and walk or skipping to fill any remaining time at the end.
Intensity is full on with rest periods 30 - 45 seconds.
Straight sets are 4 sets of 6, 10, 15, 20 reps unless super-setting (full workout available if required)
Training splits are: -
Mon Tri & Bi
Tues Legs
Thurs Chest & Shld
Sat Back & Traps

Sample normal day
6:30 Cardio (45mins) ½ scoop whey
7:30 2 egg whites plus 2 eggs, 50 grams oats 300ml milk Handful raisins
10:30 1 scoop whey, 1 apple
13:00 1 tin tuna steak, 1 jacket potato, Mixed salad
16:00 50g mixed nuts and raisins
17:45 Pre-workout 1 scoop whey, 1 apple
19:30 Post-workout 2 scoops whey 500ml mixed fruit juice, 1 banana
20:30 125g beef mince, 170g cooked pasta, ½ pepper and mushrooms
11:30 – 12:00 1 scoop casein mixed in water

Sample low carb day
6:30 Cardio (45mins) ½ scoop whey
7:30 4 egg whites plus 2 eggs, 1 slice mature cheese
10:30 2 scoops whey in water
13:00 1 tin tuna steak, Mixed salad
16:00 1 grilled chicken breast
17:45 Pre-workout 1 scoop whey
19:30 Post-workout 2 scoops whey 500ml mixed fruit juice, 1 banana
20:30 200 - 250g grilled turkey steak
11:30 – 12:00 1 scoop casein mixed in water

I take 1 sida cordifolia pre morning cadio and 1 before setting off to the gym with my pre workout meal
5grms creatine pre workout and 5grms post workout

Thanks in advance

Warren
post edited by James - 2008/05/23 14:04:50
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    James
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    RE: Help and advice on weight loss 2008/05/23 14:09:41 (permalink)
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    Hi Warren

    Looks ok mate - but I would increase your veg intake - have some with your 8.30pm meal
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    Big W
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    RE: Help and advice on weight loss 2008/05/27 11:06:59 (permalink)
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    Thanks James

    i'll add some extra veg or mixed salad to my evening meals.

    also on the low carb days with it be ok to have salad with my lunch and veg with dinner??
    in my salads all i'll have is lettuice, tomato, cucumber, half a pepper, and a little tesco's low fat colslaw
    #3
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