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Helppppp!!!!!!!!!!! :)

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Wilks
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2009/07/27 21:12:40 (permalink)
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Helppppp!!!!!!!!!!! :)

Hi guys and gals.
 
I posted in the diet section previously and had some great help.  However, my goals have kind of changed and rather than continue the thread, I though I'd post a new one.
 
I currently stand at 5ft8 and weigh 14stone.  I reckon that 12 1/2 stone would be my ideal weight, before I start eating to add muscle.  Ive had a look at my diet and am struggling to lower my calories without eating too much into my protein intake.
 
I think I'm an endomorph, and my metabolism isn't super-fast.  My job is not physically taxing.
 
I'm looking to try to lose a stone or so in 5 weeks without losing too much muscle (not that there's too much to lose!)  Due to this, I have increased my exercise regime considerably.  I realise that I won't be able to continue in this vain, but I currently do weights before work every morning, working a different body part each day.  I also do  cardio - Cross trainer for 45mins (Doing around 7miles and over 675cals according to the machine), 3 times per day.  Once after weights, once at 11:00 and once in the PM.  This part I can cope with but I need to sort the diet good and proper.  Here's my current set-up: 
  
TIME        FOOD                                                                        CALORIES    PROTEIN    CARBS    FAT 
05:30    Protein Shake (30g)+Oats(30g)                          227            26.8        21     4.6   
05:30    Pre-Workout Supp                                            64                -         8.5      1
 
06:00    WORKOUT (WEIGHTS+45MINS CARDIO)
 
07:30    Protein Shake (30g)+Oats(30g)+Flaxseed(1tsp)    297            28.2        5.6     3.5
            +Blueberries (50g)+Strawberries(5)  
 
10:30    Banana                                                          105              1           27       -
10:30    Cottage Cheese (100g)+Flaxseed(1tsp)               102            12.4         5.8    2.5
 
11:00    WORKOUT (45MINS CARDIO)
 
12:00    Tuna(1tin)+Broccoli(2stalks)+Sweet Potato(1)       408            46.2        55     3.6
               +Flaxseed(1tsp)
 
OR
 
12:00    Tuna(1tin)+Broccoli(2stalks)+Wholegrain Rice(62.5g)    508                49.2        72.6       5
             +Flaxseed(1tsp)
 
14:30    Apple                                                                               95                    -              25        -
14:30    Cottage Cheese (100g)+Flaxseed(1tsp)                 102             12.4        5.8    2.5 
 
17:00    ?????????????????????????????????????????????????????????????????????????????????
 
19:00    WORKOUT (45MINS CARDIO)
 
20:00    Quark(250g)+Hot Choc                                      280              36.4        26.2    3.1
 
TOTALS:                                                           1680/1780     163.4/166. 179.9/197.5 19.8/21.2
The differing totals depend on whether I have rice or sweet potato at lunch time.  As I wish to be around 175lbs (79.5 - 80kgs) my protein requirements would still need to be considerably higher than they currently are.  You will note that my evening meal isn't included in my diet, this is due to having trouble convincing the other half that I need to eat differing things from the rest of the family.  They eat things such as spag bol, oven fish and oven chips, lasagne,homemade curry etc and I'm not sure if I should include these in my diet?  A friend at work said I should limit my calories to 1500 per day, but I'm already over this without an evening meal!
 
I thought I could eliminate the broccoli at lunch time which would knock off 130cals and include salad and cherry tomatoes instead.
 
Am i doing the right thing for dieting or should I actually cut out the in-between meals that are so important to sustained muscle growth?
 
Any ideas folks?  Any help would be much appreciated!!
 
John
post edited by Wilks - 2009/07/27 21:28:49
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8 Replies Related Threads

    loz_86
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    Re:Helppppp!!!!!!!!!!! :) 2009/07/27 22:11:56 (permalink)
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    too much cardio, not enough calories

    ignore your friend at work

    dont get too hung up on numbers

    1 hours cardio per day and weights is plenty

    try this

    wake - 60 minutes steady / gentle cardio on empty stomach

    6:30 - 30g whey, 40g oats, one piece of fruit

    9:30 - 125g tuna. salad or vegetables

    12:30 250g cottage cheese, 2 slices wholemeal bread

    13:30 weights

    14:30 - 30g whey protein

    15:30 125g tuna, 2 slices wholemeal bread, salad (made into sandwich if you want)

    18:30 125g salmon or mackerel, salad or veg

    21:30 250g cottage cheese





    #2
    Wilks
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    Re:Helppppp!!!!!!!!!!! :) 2009/07/28 13:42:41 (permalink)
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    EDIT:
     
    Double post  :(
    post edited by Wilks - 2009/07/28 13:49:51
    #3
    Wilks
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    Re:Helppppp!!!!!!!!!!! :) 2009/07/28 13:43:57 (permalink)
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    Cheers Loz mate.

    I didn't think you could do too much cardio if you're trying to rid yourself of fat (within reason) - Is this down to the potential to lose muscle also?
    #4
    loz_86
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    Re:Helppppp!!!!!!!!!!! :) 2009/07/28 14:13:27 (permalink)
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    yes

    with your plan you will be in far too much of a calory defecit causing you to loose a lot of muscle and also pretty much starve yourself

    the plan i have drafted should leave you in a defecit of about 500 kcals a day which should bring weight loss at around 1.5 - 2lbs per week.. a safe rate of weight loss which will enable to you maintain the lean muscle mass you already have

    towrds the end of your cut you may wish to add in another half an hours cardio but no more
    post edited by loz_86 - 2009/07/28 14:14:28

    #5
    mikejm
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    Re:Helppppp!!!!!!!!!!! :) 2009/07/28 14:59:55 (permalink)
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    Loz, this looks like a diet I could manage. Would these times be ok for me to adapt it to my lifestyle:

    8:30 - 30g whey, 40g oats, one piece of fruit 

    11:45 - 125g tuna. salad or vegetables 

    16:00 250g cottage cheese, 2 slices wholemeal bread 

    17:00 weights follwed by cardio

    18:00 - 30g whey protein

    19:00 125g tuna, 2 slices wholemeal bread, salad (made into sandwich if you want) 

    21:00 125g salmon or mackerel, salad or veg

    22:30 250g cottage cheese
     
    and should i omit anything on non training days?

    Thanks and sorry to hijack the thread!
    #6
    loz_86
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    Re:Helppppp!!!!!!!!!!! :) 2009/07/28 15:07:04 (permalink)
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    do you have similar goals and stats to wilks? If so then yes it may be suitable for you




    #7
    mikejm
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    Re:Helppppp!!!!!!!!!!! :) 2009/07/28 15:22:34 (permalink)
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    Well I'm looking to loose about a stone of fat by the end of October.

    My stats are 6'1, 182lb (143lb LBM) 21% bf.
    #8
    Wilks
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    Re:Helppppp!!!!!!!!!!! :) 2009/07/28 17:45:23 (permalink)
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    Thanks again Loz :)
    #9
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