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Nutrition tweaking - Hopefully

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butlermike
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2007/06/19 21:47:19 (permalink)
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Nutrition tweaking - Hopefully

Goals
BF of ~10% and better body composition.

Background
I have been training for about a year and a half now. I have been going from routine to routine without sticking at anything long enough to see the effects. There’s always something else to try that seems better!
Time to make a change and I could do with some help. I have been on my current training/nutrition routine for about three weeks now. I realise that this isn’t long but I don’t want to be wasting my time if it’s not correct.

Current diet
I have been eating in this form since I started a year and a half ago with changes here and there. This is currently (past three weeks) my daily diet.

06:15 get up

06:25 25-40mins cardio (out on the bike. ~65% MHR [depending on hills!])

07:30 whey in water.
Oats in skimmed milk.
4 egg whites
Udo’s oil capsule

09:30/09:45 1 tin of Tuna
50g rice
1 tomato

12:15 150g chicken/turkey
50g rice
Various veg
Apple

15:30 100g chicken/turkey
50g Rice
Tomato

17:30 workout (banana pre workout)
Monday (pull), Wednesday (push), Friday (legs) weights. 5x5 compound exercises.
Tuesday, Thursday cardio. 1 hr total of various equipment. Ab work.

PWO whey in water (Having just read a recent post I think I need hi GI carb here. Suggestions?)

20:00/20:30 150g Chicken/turkey/Salmon
Various veg
Udo’s oil capsule
22:00 4 egg whites
1 tin of tuna

Stats
6’3” 233lbs (106.2kg)
~18% BF although I use callipers for the measurement and I’m not sure of the accuracy of my measurement.

Lifestyle
I mainly work in an office but can be needed to do something more active. 70% sedentary.

Supplements
At the moment I only use whey protein. I have used creatine and tribulus in the past.

Calorie intake
Based on diet above
Total calories 2079
Protein 233.8g
Carbs 250.2g
Fat 26.7 (I haven’t included the Udo’s oil. I forgot to find out what it is)

Weekends generally follow the same daily intake with only a small amount of exercise if I’m at home. If I’m away then I’ll generally eat what’s about but I do stick to something ‘healthy’. Although I do drink (alcohol) every now and then.

I don’t drink carbonated drinks and generally have small cups of tea at work and plenty of water.


Any criticism is welcome and appreciated. I believe I am going in the right direction. Like I said I have only been at this three weeks and I have seen some improvement but in the last two weeks my weight has not decreased at all but I am seeing more definition. Although my ‘love handles’ don’t seem to have shifted!
I have read through numerous articles both here and other sites and I’ve even looked through a few books and have come up with the diet and exercise above.
Thanks for your time.
Thoughts/questions?
#1

14 Replies Related Threads

    odyysey
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    RE: Nutrition tweaking - Hopefully 2007/06/19 22:02:14 (permalink)
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    To many carbs there mate, every meal!

    06:15 get up

    06:25 25-40mins cardio (out on the bike. ~65% MHR [depending on hills!])

    07:30 whey in water. LOSE WHEY, MAYBE 2-3 MORE EGG WHITES. OLIVE OIL FOR FRYING OMMLETTE ENOUGH FOR FATS
    Oats in skimmed milk.
    4 egg whites
    Udo’s oil capsule

    09:30/09:45 1 tin of Tuna....DROP RICE, INCREASE VEG, 3 FISH OIL CAPS or 1 DESERT SPOON WALNUT/FLAX OIL.
    50g rice
    1 tomato

    12:15 150g chicken/turkey........DROP RICE AND APPLE, LOADS OF VEG, FATS AS PER LAST MEAL, TEASPOON PEANUT BUTTER
    50g rice
    Various veg
    Apple

    15:30 100g chicken/turkey.....30g RICE, HALF A BANANA, STRONG COFFEE OR RED BULL B4 TRAINING
    50g Rice
    Tomato

    17:30 workout (banana pre workout)
    Monday (pull), Wednesday (push), Friday (legs) weights. 5x5 compound exercises.
    Tuesday, Thursday cardio. 1 hr total of various equipment. Ab work.

    PWO whey in water (Having just read a recent post I think I need hi GI carb here. Suggestions?)...HALF BANANA, 2 WEETABIX
    20:00/20:30 150g Chicken/turkey/Salmon
    Various veg
    Udo’s oil capsule
    22:00 4 egg whites
    1 tin of tuna


    22.30/23.00 250G COTTAGE CHEESE, 3 FISH OILS CAPS.


    I'm no expert mate, but that format has worked well for me.
    #2
    OoOGazOoO
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    RE: Nutrition tweaking - Hopefully 2007/06/20 09:26:00 (permalink)
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    Welcome to MT.

    Doesnt look like a lot of food for someone of your stats.

    More reading here...

    http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx
    #3
    butlermike
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    RE: Nutrition tweaking - Hopefully 2007/06/20 22:30:42 (permalink)
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    First of all many thanks for your replies.

    I have had a go at updating the diet with regards to odyysey's comments and the cutting article, and it is now proposed as the following;

    06:15 get up

    06:25 25-40mins cardio (out on the bike. ~65% MHR [depending on hills!])

    07:30
    Oats in skimmed milk. (now doubled to 100g)
    5 egg whites
    Udo’s oil capsule x2

    09:30/09:45
    1 tin of Tuna
    Veg
    Udo's oil

    12:15
    150g chicken/turkey
    Various veg
    Udo's oil

    15:30
    100g chicken/turkey
    30g Rice
    Tomato

    17:30 workout (1/2 banana pre workout)
    Monday (pull), Wednesday (push), Friday (legs) weights. 5x5 compound exercises.
    Tuesday, Thursday cardio. 1 hr total of various equipment. Ab work.

    PWO
    whey in water
    HALF BANANA, 2 WEETABIX (I'll give it a go)

    20:00/20:30
    150g Chicken/turkey/Salmon
    Various veg (I have been having sweet potato, is that ok?)
    Udo’s oil capsule

    22:00
    4 egg whites
    1 tin of tuna


    22.30/23.00
    250G COTTAGE CHEESE,
    Udo’s oil capsule


    This has changed the calorie intake to
    2344 calories (up 265)
    264g protein (up 30g)
    160g carbs (down 90g)
    50g fat (up 24g)

    Is it also possible that I'm doing too much cardio? Every morning and two full evenings that i'm not doing weights.

    Gaz, I was always aware that my caloie intake was on the low side for someone my size (weight) but as I generally eat clean foods i am finding it hard to up the amount. Is it just a matter of ramming more in. e.g. two tins of tuna, more veg, more eggs etc?

    Once again thanks for your time.
    post edited by butlermike - 2007/06/20 22:31:48
    #4
    danchubbz
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    RE: Nutrition tweaking - Hopefully 2007/06/21 11:28:04 (permalink)
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    ORIGINAL: butlermike

    First of all many thanks for your replies.

    I have had a go at updating the diet with regards to odyysey's comments and the cutting article, and it is now proposed as the following;

    06:15 get up

    06:25 25-40mins cardio (out on the bike. ~65% MHR [depending on hills!])

    07:30
    Oats in skimmed milk. (now doubled to 100g) (I WOULD OF KEPT THE WHET HERE YOUR BODY WILL NEED THE PROTEIN ASAP AFTER A NIGHT'S SLEEP)
    5 egg whites
    Udo’s oil capsule x2

    09:30/09:45
    1 tin of Tuna
    Veg
    Udo's oil

    12:15
    150g chicken/turkey
    Various veg
    Udo's oil

    15:30
    100g chicken/turkey
    30g Rice
    Tomato

    17:30 workout (1/2 banana pre workout)
    Monday (pull), Wednesday (push), Friday (legs) weights. 5x5 compound exercises.
    Tuesday, Thursday cardio. 1 hr total of various equipment. Ab work.

    PWO
    whey in water
    HALF BANANA, 2 WEETABIX (I'll give it a go)

    20:00/20:30
    150g Chicken/turkey/Salmon
    Various veg (I have been having sweet potato, is that ok?)
    Udo’s oil capsule

    22:00
    4 egg whites (ADD SOME OMEGA 3'S)
    1 tin of tuna


    22.30/23.00
    250G COTTAGE CHEESE,
    Udo’s oil capsule


    This has changed the calorie intake to
    2344 calories (up 265)
    264g protein (up 30g)
    160g carbs (down 90g)
    50g fat (up 24g)

    Is it also possible that I'm doing too much cardio? Every morning and two full evenings that i'm not doing weights.

    Gaz, I was always aware that my caloie intake was on the low side for someone my size (weight) but as I generally eat clean foods i am finding it hard to up the amount. Is it just a matter of ramming more in. e.g. two tins of tuna, more veg, more eggs etc?

    Once again thanks for your time.

    #5
    butlermike
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    RE: Nutrition tweaking - Hopefully 2007/06/21 12:27:41 (permalink)
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    Ok, thanks.
    I'll add the whey back in.
    I assume that as you (danchubbz) didn't comment on the rest of the days intake it's ok.
    #6
    danchubbz
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    RE: Nutrition tweaking - Hopefully 2007/06/21 12:35:03 (permalink)
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    seems pretty good mate, like I mentioned add some Omegs 3's with your 10:00 meal and probably with your 15:30 meals as well.
    #7
    butlermike
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    RE: Nutrition tweaking - Hopefully 2007/06/21 12:51:06 (permalink)
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    That makes every single meal contain EFA's.
    I can't help but think that's a lot of fat throughout the day.
    Is that right?
    #8
    danchubbz
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    RE: Nutrition tweaking - Hopefully 2007/06/21 13:06:13 (permalink)
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    ORIGINAL: butlermike

    That makes every single meal contain EFA's.
    I can't help but think that's a lot of fat throughout the day.
    Is that right?


    There's only gram of fat per cap so 3-5 of them aint a lot if that's the only.

    Just have no fat with PWO and PPWO
    #9
    butlermike
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    RE: Nutrition tweaking - Hopefully 2007/07/26 12:18:14 (permalink)
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    Goals
    BF of ~10%.
    Background
    I posted my previous nutrition a few weeks ago (see above) and it was suggested I changed it to what I am currently eating below. I have found that although I am losing fat it is extremely slow and I was hoping if anyone could point me in the right direction for ‘better’ fat loss or is it just a matter of sticking with it. My weight hardly changes, it’s down about three pounds in the last seven weeks now. Body fat has gone down approximately 1 maybe 2% but as I’m using callipers it hard to tell.
    Using the well known ancient proverb ‘Eat, monitor and adjust accordingly’ I feel like I need to make changes but I’m not sure where. My carb intake is already fairly low.

    Current diet
    This is currently (past four/five weeks) my daily diet.

    06:15 wake
    06:25 25-40mins cardio (walk or bike)

    07:30 whey in water.
    Oats in skimmed milk.
    5 egg whites
    Omega 3-6-9 oil capsule

    09:30/09:45 1 tin of Tuna
    small carrot and a tomato
    Omega 3-6-9 oil capsule

    12:15 150g chicken/turkey/beef
    Various veg
    Omega 3-6-9 oil capsule

    15:30 100g chicken/turkey
    30g Rice
    Tomato

    17:30 workout (1/2 banana pre workout)
    Monday (pull), Wednesday (push), Friday (legs) weights. 5x5 compound exercises.
    Tuesday, Thursday cardio. 1 hr total of various equipment including HIIT.
    PWO whey in water, with two weetabix and half a banana

    20:00/20:30 150g Chicken/turkey/Salmon/beef
    Various veg
    Omega 3-6-9 oil capsule

    22:00 5 egg whites
    1 tin of tuna
    Omega 3-6-9 oil capsule


    Stats
    6’3” 230lbs (104.3kg)
    BF ~17/18

    Calorie intake
    Based on diet above
    Total calories 2423
    Protein 297.1g (60%)
    Carbs 149.9g (30%)
    Fat 48.7 (10%)
    #10
    danchubbz
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    RE: Nutrition tweaking - Hopefully 2007/07/27 10:27:50 (permalink)
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    For your stats and your training volume that diet IMO should definately result in fat/weight loss.

    About a 1lb. a week is a good goal to go by as it usually will result in minimal LBM loss, how fast have u been losing weight over the last month?
    #11
    butlermike
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    RE: Nutrition tweaking - Hopefully 2007/07/30 15:06:15 (permalink)
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    During the last month my weight has been fluctuating. The first week there was no change the second I was down about a pound, the third i lost just over three pounds and then last week i was back up three pounds.
    I haven't done anything different from week to week, no cheat meals etc but there seems to be no consistency with the fat loss.
    I am changing my weights to a four day split for the next few weeks as i havebeen doing a three day split for about 10 weeks now and feel like i need a change.
    Unfortunately training will be interrupted a bit over the next few weeks due to holidays and stuff.
    #12
    danchubbz
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    RE: Nutrition tweaking - Hopefully 2007/07/30 15:24:46 (permalink)
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    do u weigh yourself the same time everyday?

    Personally I do it once a week first thing in the morning before a single sip of water.
    #13
    butlermike
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    RE: Nutrition tweaking - Hopefully 2007/07/30 15:43:06 (permalink)
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    I do it the same time once a week but it is after training. I should really get my own scales and check it at home in the mornings. I still don't think that explains the fluctuating results.
    #14
    danchubbz
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    RE: Nutrition tweaking - Hopefully 2007/07/30 15:55:32 (permalink)
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    ORIGINAL: butlermike

    I do it the same time once a week but it is after training. I should really get my own scales and check it at home in the mornings. I still don't think that explains the fluctuating results.


    a lot of things could mess up your weight if u do it later in the day

    -how much u have eaten/drank
    -u could be dehydrated
    -u could of just had a massive dump!!!! etc,etc.
    #15
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