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Help with fat loss diet & Questions

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R5460
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2008/05/11 17:10:47 (permalink)

Help with fat loss diet & Questions

Hi everyone.

I started a new diet plan on the 25th March which is based around James cutting plan.

My main aims are to become healthier & much fitter, and become more toned by hopefully losing all the fat in the process!

I was 16.3 stone, now 15.2 - am 6ft.

My diet was very poor so am really pleased how long I have stuck at this as I have never done so well. Only in the last month have I started to incorporate some exercise into my plan.

Would like to concentrate on continuing to lose all the fat I have and tone up in the process and maybe after summer or near the end of the year start to bulk but from a lean physique, not sure how long it will take though realistically.

I am doing weights 3 to 4 times a week and cardio 6 days a week.

My diet is;

8.00 - Bowl of approx. 40g Alpen Cereal (No added sugar) with skimmed milk, 10 g of pumpkin, sunflower and sesame seeds, 4 teaspoons of Granovita flax seed oil, with a small glass of Tropicana orange juice (Not from concentrate).

+ 4 egg whites, 1 egg yolk


11.00 - 30g Whey shake (with water) , oatcake, apple


2.00 - 1 Wholemeal pitta with 1 tin of tuna/100 g of chicken with lots of mixed salad (normally something like cucumber, rocket, tomato etc)

5.00 - 30g Whey shake (with water) , oatcake, banana

8.00 - Steak, chicken, 250g lean mince with normally a sweet potato, sometimes whole-wheat pasta, lots of veg, multivitamin, effervescent vitamin c 1000mg

10.30 - 30 g whey shake with skimmed milk, couple of heaped tablespoons of Whole Earth peanut butter.

* Drink water all through out day

* Have green tea when I can

* Also have made up bowls of sugar free whey protein jelly in the fridge which I have been having randomly if I feel extra hungry and feel the need to have something

* On weights days I’ll swap my 2.00 and 8.00 meals around and will normally do a weights workout between 11 and 2, obviously have a whey shake for PWO and my swapped 2.00 meal acts as My PPWO meal.

* Have Tesco diet Kick sugar free drink before cardio and weight workouts.

My questions are

1) How does my diet look overall? (Try not to be to harsh lol as I feel just sticking to what I have for the amount of time is a big achievement for me)

2) I am doing cardio on an empty stomach approximately 6 times a week (before my first meal, normally have a Tesco diet kick sugar free drink), but as I am trying to get fitter and primarily want to lose fat, I am going at high intensity and I enjoy pushing myself.

I feel that I have gained a little bit of muscle and do not want to lose any I currently have as I do have a little bit - I am worrying what I am doing may be counter productive? Would I benefit from maybe having a whey shake before I do cardio? I feel my protein intake is high so not sure?

3) With my last meal of the day I feel that a couple of heaped tablespoons is far far too much, even though I have been enjoying it. Don’t want to cut it out as I look forward to having it but maybe I could have it somewhere else more beneficial, or a lot less or cut it out completely?

4) How long do people expect that I would have to continue roughly to get reasonably lean and be able to start bulking from a lean physique, or is this just totally dependant on me?


5) Any suggestions, advice at all would be appreciated.

Thanks in advance and sorry if all that is a bit long winded lol



R5460




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4 Replies Related Threads

    Nigeepoo
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    RE: Help with fat loss diet & Questions 2008/05/11 19:07:27 (permalink)
    ORIGINAL: R5460
    My questions are

    1) How does my diet look overall? (Try not to be to harsh lol as I feel just sticking to what I have for the amount of time is a big achievement for me) You have adequate protein & EFAs. I think that you have adequate pre-WO carbs, but only you will know if you feel light-headed after WOs.

    2) I am doing cardio on an empty stomach approximately 6 times a week (before my first meal, normally have a Tesco diet kick sugar free drink), but as I am trying to get fitter and primarily want to lose fat, I am going at high intensity and I enjoy pushing myself. Don't go at too high an intensity before breakfast as that burns too much glycogen (which you don't have much of at that time) which increases cortisol level (which is at its highest first thing in the morning anyway) which is a muscle-catabolic hormone. Stay below 70% of max heart rate.

    I feel that I have gained a little bit of muscle and do not want to lose any I currently have as I do have a little bit - I am worrying what I am doing may be counter productive? Would I benefit from maybe having a whey shake before I do cardio? I feel my protein intake is high so not sure? That might help, or just lower the intensity of your pre-breakfast cardio.

    3) With my last meal of the day I feel that a couple of heaped tablespoons is far far too much, even though I have been enjoying it. Don’t want to cut it out as I look forward to having it but maybe I could have it somewhere else more beneficial, or a lot less or cut it out completely? Is it hindering your progress? PB slows down absorption of the whey & milk so it should "keep you going" all through the night.

    4) How long do people expect that I would have to continue roughly to get reasonably lean and be able to start bulking from a lean physique, or is this just totally dependant on me? You can keep cutting until you're down to 10% BF. I don't know how long that will take. What's your current BF%?

    5) Any suggestions, advice at all would be appreciated.

    Thanks in advance and sorry if all that is a bit long winded lol

    R5460
    #2
    R5460
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    RE: Help with fat loss diet & Questions 2008/05/13 09:55:44 (permalink)
    Thanks for your response Nigee.

    Yep I think I do have enough carbs pre-workout as I never do feel lighted head after workouts.

    Based on what you said I have started to have a protein shake before I do cardio in the morning as I feel more confident and motivated pushing myself a little bit during cardio - even though that might sound strange to some. I’ll see how I go with this for a little while, and then if I feel its hindering my progress I will have to lower the intensity.

    With the peanut butter, and whey shake with milk at night, it definitely has kept me going through the night, as before sometimes I would wake up and have to nibble at something. I decided to keep it but have started to have a little bit less.

    To be completely honest I do not have a clue what my body fat is, but I wouldn’t have thought it is anywhere near 10% at the moment, I need to find out.

    Nigee what’s your opinions on effervescent vitamins in terms of their ingredients and fizzy drinks such as coke zero?
    #3
    Nigeepoo
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    RE: Help with fat loss diet & Questions 2008/05/13 19:38:14 (permalink)
    ORIGINAL: R5460
    Nigee what’s your opinions on effervescent vitamins in terms of their ingredients and fizzy drinks such as coke zero?
    Effervescent vitamins contains an acid and a (bi)carbonate alkali which produces CO2 and a salt. This is fine. How much of each vitamin is there in your effervescent vitamins?

    Sugar-free fizzy drinks produce a slight insulin response due to the sweet taste which may make you eat more later-on.
    post edited by Nigeepoo - 2008/05/13 21:25:32
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    R5460
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    RE: Help with fat loss diet & Questions 2008/05/13 20:18:05 (permalink)
    Effervescent vitamins contains an acid and a (bi)carbonate alkali which produces CO2 and a salt. This is fine. I don't know of any other effervescent vitamins. How much of each vitamin is there in your effervescent vitamins?


    The only effervescent vitamin I take is a vitamin C 1000mg daily, and on some occasions twice a day. I wondered if they were not particularly healthy - Just have them for the extra vitamin c and I like the taste, that’s why I wondered about the sugar free drinks as well.

    Other vitamins I take are just in the form of a standard multi vitamin.
    post edited by R5460 - 2008/05/13 20:19:55
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