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Help needed - check my diet out please

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Jonesy_UK
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2006/07/09 17:48:54 (permalink)

Help needed - check my diet out please

Hi

First off, im sorry for the longgggg post but its important to me so please read and advice........i will be very grateful. Cheers

Been reading the MT forums for a while but first time posting!

Right heres my stats:

age 22. weight 18 stone. bf % around 30% !

i used to weigh around 20 stone and dropped right down to 16 stone after a year on the weights and cardio on the exercise bike, I looked and felt better than ever. but i had an injury playing rugby and torn the ligaments in my ankle, which i had alot of complications with and it stopped me doing anything for months! i couldnt walk let alone do any training! as the injury as started to heal and the summer came, I bought my self a superbike and done my bike test and i really just havnt been able to get back into the swing of things at the gym! hence why im upto 18 stone. Ive always been a big stocky strong lad so i actually carry the weight quite well and dont look too fat like a lot of people this weight do, but im still not happy about it.

My goal is to obviously to lose body fat, but to gain muscle too. I want to do this doing a 3 day split weight lifting plan on mons weds and fris, and an hour on the exercise bike on tues thurs and sats. i dont really want to do an all out weight loss plan because a) its really boring doin cardio every day, i enjoy lifting much more. b) im a self employed timber building manufacturer, i work long hard hours on my feet all day from 8am to 5pm with a half hour sit down at bate time. i spend all day lifting lots of heavy timber and carrying it miles. I must walk 10 mile a day carrying timber. so i need plenty of food for energy and the thought of a 25k bike ride afterwards everyday is off putting to say the least lol. c) i get some cardio on my weight training days anyways in the form of a kick around with the football for a couple of hours with my mates, so that surely should be enough cardio...???..its about 5 hours a week

So heres my eating plan. please please let me know if its bad and how i should alter it:

Monday:
Breakfast 7am - Protein Shake. Porridge with skimmed milk. Poached Eggs. Toast, no butter or margarine. Pineapple. Tea
Mid Morning 10am - Breakfast Bar. banana
Lunch 12pm - Left over Sunday dinner with potato, veg etc. 4 Pieces of Fruit. Tea
Mid Afternoon 3pm - banana
Evening Meal 7pm - Protein Shake. Banana. Turkey. Salad. Tea
Before Bed 11pm - Protein Shake

Tuesday
Breakfast 7am - Protein Shake. Corn Flakes with skimmed milk. Pineapple. Toast, no butter or margarine. Low Fat Cheese. Coffee
Mid Morning 10am - Breakfast Bar. Tuna Sandwich.
Lunch 12pm - Rice. Turkey. Salad. 4 pieces of fruit. Tea
Mid Afternoon 3pm - Tuna Sandwich.
Evening Meal 7pm - Protein Shake. Chicken. Veg. Tea
Before Bed 11pm - Protein Shake

Wednesday
Breakfast 7am - Protein Shake. Porridge with skimmed milk. Hard Boiled Eggs. Toast, no Butter or margarine. Pineapple. Grapefruit Juice.
Mid Morning 10am - Breakfast Bar. banana
Lunch 12pm - Potatoes. Red Meat. Veg. 4 pieces of fruit. Tea.
Mid Afternoon 3pm - banana.
Evening Meal 7pm - Protein Shake. Banana. Red Meat. Salad. Tea.
Before Bed 11pm - Protein Shake.

Thursday
Breakfast 7am - Protein Shake. Corn Flakes with skimmed milk. Low fat Cheese. Pineapple. Toast. Tea
Mid morning 10am - Breakfast Bar. Tuna Sandwich.
Lunch 12pm - Rice. 3 cans of tuna. Veg. 4 pieces of fruit. Tea
Mid Afternoon 3pm - Tuna Sandwich.
Evening Meal 7pm - Chicken. Salad. Tea
Before Bed 11pm- Protein Shake

Friday
Breakfast 7am - Protein Shake. Porridge with skimmed milk. Poached Eggs. Toast, no butter or margarine. Pineapple. Coffee.
Mid Morning 10am - Egg Sandwich
Lunch 12pm - Potatoes. Pasta. Chicken. Salad. 4 pieces of fruit. Tea
Mid Afternoon 3pm - Egg Sandwich
Evening Meal 7pm - Turkey. Veg. Tea
Before bed 11pm - Protein Shake.

Saturday
Breakfast 7am - Protein Shake. Corn Flakes with skimmed Milk. Hard Boiled Eggs. Pineapple. Toast. Tea.
Mid Morning 10am - Tuna Sandwich. Breakfast Bar
Lunch 12pm - Rice. 3 cans of Tuna. Veg. 4 Pieces of fruit. Tea
Mid Afternoon 3pm - Tuna Sandwich
Evening Meal 7pm - Chicken. Salad. Tea.
Before Bed 11pm - Protein Shake.

Sunday
Breakfast 7am - Protein Shake. Corn Flakes. Pineapple. Toast, No butter or margarine. Grapefruit Juice.
Lunch 12pm - Sunday Dinner
Mid Afternoon 3pm - Meat sandwhich off the dinner
Evening Meal 7pm - Protein Shake. Turkey. Salad.
Before Bed 11pm - Protein Shake

thanks again for reading though this lot and i look forward to any advice

Thanks again

Darren
#1

8 Replies Related Threads

    freak_in_cage
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    RE: Help needed - check my diet out please 2006/07/09 19:06:14 (permalink)
    phew!

    basically its impossible to gain muscle & loose fat at the same time. the only way you can do it is to adjust your bodys state, so on some days (or times of the day) your body is in "muscle building mode" and as such has the right food to do this, and at other times your body is in a calory defecit mode and resorts to loose fat.

    IMO

    however, it is far more efficient to simply spend a few months loosing fat and then you can concentrate on building muscle! during this fat loss period you can get your diet, routine, gym etc etc sorted. imagine cutting your fat down to 12% or so so your abbs are visable, and then addming muscle to your lean body?!

    it sounds like you lead a vv active lifestyle, and so its prob not a good idea to cut too many cals from a standard diet and rely on your manual labour (and perhaps a little extra cardio) to loose the fat! do you feel u have any muscle left from your rugby days? if not there there is no point in weight training & eating a high protein diet (normally used to maintin muscle while loosing fat!).

    if you do concentrate on weight loss then you can get rid of the high protein diet, shakes etc, and aim to consume, say 2000-2300cals per day

    your current food intake looks good, but just have normal amounts of protein, perhaps a few healthy snacks between meals when your working (fruit) and some healthy fats too (oily fish!), oh, and pleanty of healthy veg!!!!

    u should loose the fat pretty quickly with your job.

    if you do have pleanty of muscle under all the fat and your a naturally big guy then a normal diet will cause you to loose muscxle too, so weight training and eating a high protein diet is the correct thing to do.

    phew, the above is MO only, wait for a few other opinions & see if they agree!!!
    #2
    Jonesy_UK
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    RE: Help needed - check my diet out please 2006/07/09 20:15:55 (permalink)
    Cheers mate.

    Yeah i have muscle under the fat, i look quite muscular now (with 30% fat) so there must be quite a bit of muscle under there....just under 6 stone of it acording to me body mass scales.

    obviously with the fat you cant see the abs, but legs, shoulders, chest and arms are very muscular....ive always been like that down to the rugby and manual labour; and the year on the weights i did.

    #3
    freak_in_cage
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    RE: Help needed - check my diet out please 2006/07/09 20:57:16 (permalink)
    ah, in that case your doing fine man, a lot of what i said doesn;t apply! seems like u know what your doing TBH

    check out the cutting diet in the articles section although if you do so much manual labour your prob gonna wanna increase the food intake a little IMO, just ensure its with low GI foods, pleanty of veg etc.

    i woul;d say your doing enough cardio TBH!!!

    just cary on what your doing IMO, but perhaps be aware the need to regulate your cal intake depending on how much weight you loose. also note that really low cals will be counter effective
    #4
    Jonesy_UK
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    RE: Help needed - check my diet out please 2006/07/09 21:26:32 (permalink)
    just cary on what your doing IMO


    You have to remember that what im doing at the mo is nothing really......the diet what i posted is what a im planning to do.......but you think its ok yeah? good
    #5
    freak_in_cage
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    RE: Help needed - check my diet out please 2006/07/09 21:48:20 (permalink)

    ORIGINAL: Jonesy_UK

    just cary on what your doing IMO


    You have to remember that what im doing at the mo is nothing really......the diet what i posted is what a im planning to do.......but you think its ok yeah? good


    looks good then, add veg and healthy fats too
    #6
    Jonesy_UK
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    RE: Help needed - check my diet out please 2006/07/09 21:57:07 (permalink)
    looks good then, add veg and healthy fats too



    whats the best times to add veg and fats then mate? and can you give me some more examples of good fats?

    thx
    #7
    Jonesy_UK
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    RE: Help needed - check my diet out please 2006/07/10 01:11:45 (permalink)
    has anyone else got any comments reguarding my eating plan?
    #8
    Jonesy_UK
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    RE: Help needed - check my diet out please 2006/07/10 11:55:44 (permalink)
    BTT
    #9
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