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Helpful ReplyWill this diet work?

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Danny26985
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2015/01/05 18:34:29 (permalink)
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Will this diet work?

Hello im new here. Im 5'9" 29 tears old and im 15.5 stone with 30%+ BF. I lift weights regularly at least 3 times a week but my diet has always been rubbish. I have always eaten a lot of fast food and chocolate especially at night. I used to be fit and have always trained but i stopped for a few years and piled on the pounds. So heres my diet i want to start tomorrow and i just want to know will it drop my weight and BF. I dont want to be a bodybuilder but just to be lean and in shape.

Breakfast: bowl of porridge made with semi skimmed milk and a teaspoon of jam or 2 weetabix made with semi skimmed milk.

Lunch: wholemeal roll with ham/chicken lettuce tomato and a sliced egg.

Dinner: meat and veg either chicken, turkey, pork or steak and brocolli, cauliflower, spinach with a splash of gravy because its to bland without.

Workout at 6:30 - 7:00pm and straight after i have a protein shake.

I really need to lose the fat off my stomach and sides the most so will this diet work? Thanks
#1
stephen77
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Re: Will this diet work? 2015/01/05 21:47:17 (permalink)
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what your total kcal intake and fat, protein and carbs amounts?
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Danny26985
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Re: Will this diet work? 2015/01/05 21:58:49 (permalink)
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I will work it out and let u know asap. Thanks
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The_Lone_Wolf
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Re: Will this diet work? 2015/01/06 09:00:46 (permalink)
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Danny26985
I will work it out and let u know asap. Thanks



It will help if you know what you're consuming, it does take some time to work it all out and get used to it, but it's worth it :)

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Floydy
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Re: Will this diet work? 2015/01/06 20:26:05 (permalink)
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I'm in a similar boat so I've ditched all fast food, crisps, chips, sausages and take it easy on the chocolate and cheese. Everything else is a low fat replacement.
I exchanged bread for wholemeal wraps and base most of my foods on chicken and fish. It's a start. I can't afford to take all the fancy supplements except a shake twice a day and all of this should make some difference. I'll subscribe to this thread as we could both use any advice :)
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Danny26985
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Re: Will this diet work? 2015/01/06 23:03:11 (permalink)
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Yeah floydy ive done the same ive cut all the rubbish out and stuck with havin more protein than carbs. Ive been on this for 2 days now but i think im goin to need to add another meal or snacks in there because i dont think im having enough calories and i am starting to get the shakes. I havent worked my calorie etc intake yet (will defo be doing this tomorrow) but i think roughly i am only having around 1100 cals. But cutting all the rubbish out of day to day should defintley help both of us.
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WW10
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Re: Will this diet work? 2015/01/07 21:58:33 (permalink)☄ Helpfulby The_Lone_Wolf 2015/01/08 08:29:44
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Danny26985
but i think roughly i am only having around 1100 cals.



Your body probably needs more calories just to survive. Imagine you wake up after an 8 hour sleep, and just lie there for 4-5 hours, doing absolutely nothing, in the dark, with your eyes closed. Just staying in that sedentary position, not even blinking needs more calories than what you're eating on a daily basis. Now lets picture in your daily activity levels- brushing your teeth, showering, getting dressed etc. Now lets add in your daily chores, such as hoovering, cleaning the dishes, popping out to the shop AND finally lets factor in your gym work...
 
Do you get my point? EAT more. Eat double of what you're eating else you'll not only compromise any muscle tissue you have, but you'll also compromise your sanity and trust me when I say your life will be miserable for a long time afterwards because you'll be down regulating so many hormones and creating sensitivity to others. Your body is a machine, learn to fuel it properly.
 
 

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Floydy
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Re: Will this diet work? 2015/01/07 22:17:54 (permalink)
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Great, sensible post @WelshWizard10
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Danny26985
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Re: Will this diet work? 2015/01/07 23:13:32 (permalink)
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Thanks welsh wizard i understand what you mean ive been feeling light headed for two days. I have worked out what my intake is.

Calories: 1300
Carbs: 123g
Protein: 125g
Fat: 25g

What could i add to my diet because i have a lot of fat around my stomach and sides (handles) and i dont really know how much of foods i should be eating in order to lose this area of fat? Thanks
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WW10
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Re: Will this diet work? 2015/01/08 11:57:51 (permalink)
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How have you made those calculations?
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Danny26985
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Re: Will this diet work? 2015/01/08 12:05:22 (permalink)
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I just read the nutritional info on the packets the food came in. Have i done it wrong?
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WhiteSnake
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Re: Will this diet work? 2015/01/08 18:42:04 (permalink)
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You've just dropped a lot of carbs from your diet I'm not surprised you've been lightheaded.
Fats are too low.
When in the day do you feel lightheaded? I'd probably move those morning carbs closer to your workout.
post edited by WhiteSnake - 2015/01/08 18:45:11
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WW10
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Re: Will this diet work? 2015/01/08 18:53:59 (permalink)
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That's one way, well done. The other is to download a tracking app which means you can simply scan the barcode of the item you are eating- this is only really worth doing when you know what to eat though. Your calories are still extremely low as are your fats. Up them to 70g and you have 315 more calories. Up your protein intake as well, lets cover the 1.5-2g per kg "rule of thumb" most tell you to go by, so let's up them to 170-180. That's another 220 calories. Carbs vary depending on how you react to them, but ideally you want to be controlling your insulin sensitivity so spaced out over 3 meals lets say we put them up to 180g. You're already at 2,200 calories from these increases.
 
I have not 'done' the work here for you, and these increases may still be a little off what's best for "you". The only way to find out is to measure yourself every couple of weeks to see if you're going in the right direction.
 
Personally I don't eat carbs at breakfast. There have been case studies that show a high PRO&FAT breakfast helps you utilize carbohydrates more efficiently in the evening/post workout. I have practiced this myself and can say not only do I feel a hundred times better in the morning, but this is how I've ever gained my best results. This might be something that interests you..
post edited by welshwizard10 - 2015/01/08 18:55:56

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Danny26985
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Re: Will this diet work? 2015/01/08 21:54:12 (permalink)
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Ok first of all thanks for taking the time to help me welshwizard. And today i had an extra meal in between breakfast and lunch,scrambled egg on 2 wholemeal toast and i do feel better for it,no be light headed. But as for what you hav just sed i am 96kgs so i will up my protein to 190g and my fats to 70g by eating an extra meal. As for the high protein and fats breakfast do you mind giving me an example of what i could have? The tracking app i have been looking at getting is the my fitness pal app if you would recommend it? Thanks again
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WW10
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Re: Will this diet work? 2015/01/08 22:03:32 (permalink)☄ Helpfulby The_Lone_Wolf 2015/01/09 08:46:16
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Yes, MFP is highly recommended. Careful not to become too obsessive over weighing your food and counting calories though.

Protein & Fat breakfasts...

Egg omelette with avocado or nuts
Fried egg with chorizo
Bulletproof coffee blended with ice and whey protein.

There are a few options mate- far tastier in my opinion as well. Fried eggs in the morning with some Himalayan salt and fresh ground pepper topped with a little bit of Franks chilli and lime sauce.

I'm drooling here.

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Danny26985
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Re: Will this diet work? 2015/01/08 23:43:51 (permalink)
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Ok thats good because i do like eggs but is there a limit to how many eggs i should consume because i read somewhere that you should limit your egg intake? And also i was going to add peanut butter to my diet to bring up my fats. Thanks
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The_Lone_Wolf
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Re: Will this diet work? 2015/01/09 08:47:58 (permalink)
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Danny26985
Ok thats good because i do like eggs but is there a limit to how many eggs i should consume because i read somewhere that you should limit your egg intake? And also i was going to add peanut butter to my diet to bring up my fats. Thanks



Don't worry, just eat the eggs an enjoy them.
 
WW has given you some great advice, you'll be golden if you follow it.
 
P.S Breakfast is a great time for bacon, actually, any time is a great time for bacon, woooooooooooooo!

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Danny26985
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Re: Will this diet work? 2015/01/09 10:57:28 (permalink)
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Ok i think km getting the hang of this a bit now. I downloaded the myfitnesspal app and it says i should be having 2300 cals a day just like welsh wizard said. Im goin to keep my macros to what welshwizard said aswell and see how i get on and i will let you know in a couple of weeks how im doing. Thanks for all the help.
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