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Help with my diet

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ident
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2007/06/16 22:08:34 (permalink)
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Help with my diet

I dont have alot of time in the evening, and when i read all of the articles i think what is all that.

Im 22, a useless cook but am trying hard to get a decent diet tohelp reduce fat, and tone up.

typical day

7:pm bowl of oats with milk

10:00am&13:00 pasta miked with veg(i use a tub and have half at 10 half at 1)

8:00 chicken or fish with rice or pasta and lots of veg

i have fruit in between if hungry,

i know its not a profesional body building diet, i just dont no really whats best for me so this is what i been trying.

any decent advise or what to change would be great, im trying to get fat down to the minimum and cut up lots.

thanks
#1

9 Replies Related Threads

    banksy1987
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    RE: Help with my diet 2007/06/16 22:36:10 (permalink)
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    drop carbs and up fats and protein if your looking to reduce bodyfat. try and eat at least six times a day including a post workout shake.
    i know it sounds tough but meals do not need to take long to prepare.
    with that diet you will look average.
    #2
    theiopener
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    RE: Help with my diet 2007/06/16 22:44:35 (permalink)
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    try this for an easy meal plan

    7am 50g oats made with 100ml skim milk and 200ml water with 6 egg whites and 1 whole egg scrambled
    10am & 1pm huge salad with tomatoes, cucumber, lettuce, spinach etc with 2 boild eggs chopped in half and 1 tin of tuna for each portion made with hellmans 5% fat mayo and a 10g cashew nuts in each salad
    4pm: Keto shake: 300g fat free fromage frais, 15g peanut butter 250ml skim milk 10g cocoa powder and some sweetener blended and drunk as a milkshake
    7pm chicken made with chicken seasoning side of green fibrous veg and 1/2 of a avocado
    10pm cottage cheese, quark or fat free fromage frais with some sweetener and mixed nuts
    10:30 bed

    Now the above is based on non training days if you let me know what your training schedule is like i can further help you
    #3
    fraser
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    RE: Help with my diet 2007/06/16 23:10:51 (permalink)
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    ORIGINAL: banksy1987

    drop carbs and up fats and protein if your looking to reduce bodyfat



    That is soooooooooooo 1990s mate

    Just kidding
    That is one approach you could take mate, plenty ways to do it but you have to find which one you like the most and which one is most suitable for you!

    Here's something written by member TT which will help us help you.

    1-- Be clear with your goals, i.e. I would like to cut, I would like to bulk and include how long you have been training if you wish

    2 - State your current or proposed diet for your goals in time form

    For example:
    06:45 get up
    07:00 50g whey in water and 100g oats in skimmed milk
    08:00 train weights for 30 minutes (stating cardio or weights)
    09:30 PWO shake to include 50g whey 50g of dextrose
    10:00 PPWO 150g beef, 50g fibrous veg and 150g rice

    And so on, this allows for ease of reading and members can tag text on to the end for you

    In the above please state where training is and if it is cardio or weights and the rough length

    3 - Please post your stats, so 5 11” 180lb 15% body fat, feel free to add any other info you wish that you may feel helps. Stats will determine the rough intake of calories especially protein you will need to reach your goals

    4 - Please state your lifestyle. So if you’re a builder your requirements for calories will be higher than that of an office worker in the main (for those with similar stats and goals). Active people generally require more carbs than those who are more sedentary

    5 -Please post any supplements you are using, AAS cycles, or any OTC products such as creatine, NO, glutamine etc and if you are in PCT that would help too

    6 - State a rough calorie intake if you know it, also a macro break down would help
    An example would be as follows

    Total calories
    2250
    Grams of protein X
    Grams of carbs Y
    Grams of fat Z

    If you would like some help on that use any of the following websites
    www.caloriedatabase.com
    www.calorieking.com
    www.caloriesperhour.com
    www.fitday.com
    www.nutritiondata.com
    Count all calories in your diet

    7 – Please include any non staple items or weekend treats. An example would be chocolate bar every now and then or 5 beers on a Saturday. This will allow others to help determine why you may not be reaching your goals

    8 -Post all drinks you may consume. Many hidden calories lurk in carbonated and fruit based drink, so add them in with a rough serving size and the calories if you know. They all go towards the final macro total of your diet.

    9 – If you have a protein shake please state what the shake is
    I.e. whey in water without carbohydrates
    Whey in milk with dextrose
    Casein and flax oil

    Stating rough amounts ie 50g power, tablespoon oil

    Hopefully this will help you get the best response to your question

    cheers
    #4
    ident
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    RE: Help with my diet 2007/06/16 23:22:55 (permalink)
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    Il try my best to answer all them one by one:

    firstly my goal is to get a 6 pak

    http://a40.ac-images.myspacecdn.com/images01/38/l_c8d2a2d0fc5cc2023908cdad3095375f.jpg

    im toned all up apart from my belly. and i think its down to my diet. i have been training on and off 3 years(mostly off) and went right down hill till october 06 when for 4 solid months i trained 5 days a week and got toned up.

    as im a full time worker my training is

    monday gym 20mins run, 10mins bike ride, hour 1/2 weights (same for wed, fri)

    tuesday i swim for hour and then do a 4 mile run

    thursday some times gym and always run

    everyday i do 30minutes on my punch bag.

    weekends depend on work.

    but after every session i do a full ab work out(on this programme i was given my a professional body builder) aint managed to complete it yet. hurts loads :D

    im 5ft 9 in feb i was 11 stone 12lbs but now 13stone(due to drink) but have stopped now for 2 weeks and in serious training again.
    dont know what my body % fat is

    im a carpenter so active

    i dont do or know about any suppliments

    i may drink on fridays not heaverly but 5pints

    hope this is better for u


    #5
    theiopener
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    RE: Help with my diet 2007/06/16 23:31:51 (permalink)
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    hey i remember you now i believe you had a similiar post a week or so back you just got out and we pointed you to the cutting article.

    Ok now for your diet, alcohol i would say has to go as this disrupts the fat burning process, if you want to have a drink make it 1-2 and not 5 or have them slyly mmixed with lemonade. Youre a carpenter which is great so youre gonna need carbs throughout the day when youre working. Best advice i can give you for now is do AM cardio unfuelled every morning for 5 days and make sure you dont concume anything beforehand apart from a black coffee with no sugar or some water. Make sure the cardio is dont on low intensity so im talking speed walking here for 40-45 mins. Make your breakfast and make sure it has a good source of lean protein and complex carbs, a good example would be weetabix with milk and scrambled eggs.

    Also every other meal needs to have a good quality lean protein source id say 250g a day should do you fine exclusing your PWO whey shake. As for Carbs id say keep it static of 150g and 50g of good fats ED. Combined with with and AM cardio and the gym you should start losing bodyfat in a week or so, if you lose too much too quickly up the cals and if youre not losing lower the cals.

    Generally your meals want to be Pro/carb or Pro/fat when cutting so try not to mix them up, just for reference simple sugars and fats do not go well together so also avoid these. If you have a sample diet plan i can critique it for you and make any suggestions necessary that will help you reach your goals
    #6
    fraser
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    RE: Help with my diet 2007/06/16 23:35:46 (permalink)
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    That's perfect mate. Very solid base you have, you're in good shape already- and with that diet? Lucky ^&%&£ lol

    Can you be arsed to get up and do cardio before breakfast? About 45 mins at a comfortable rate?
    How many weights sessions can you fit in a week? 3 - 4 at 1 hour maxmum would be good
    How bad a cook are you lol? I take it you can prep meat and veg
    What foods do you like?
    #7
    ident
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    RE: Help with my diet 2007/06/17 15:05:55 (permalink)
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    it will be hard to train in the morning as sometimes we leave for work at 5am or 6am. So im not sure on that one.

    i can fit in 5 gym sessiona week if i wanted. but id like to go swimming once, so for now i think monday/wed/friday but can up this. and this will be for as long as i want, 2 hours likely

    im a really bad cook. i can do rice and pasta and thats about it :D sure i can learn though.

    i like most vegtables. not really a fan of salad. like all meats and fish.
    #8
    mo041
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    RE: Help with my diet 2007/06/17 15:51:00 (permalink)
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    it will be hard to train in the morning as sometimes we leave for work at 5am or 6am


    I'm in a similar postion mate.

    What I do is cv 4 times a week. 1 of those is am fasted (sat 11am ), and the other 3 are after my weight lifting sessions with my last meal at least 2.30 hours before.

    CV after weights is an alternative.
    #9
    ident
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    RE: Help with my diet 2007/06/18 14:29:38 (permalink)
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    ORIGINAL: mo041

    it will be hard to train in the morning as sometimes we leave for work at 5am or 6am


    I'm in a similar postion mate.

    What I do is cv 4 times a week. 1 of those is am fasted (sat 11am ), and the other 3 are after my weight lifting sessions with my last meal at least 2.30 hours before.

    CV after weights is an alternative.



    any one explain that that means :P

    im new to your terms
    #10
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