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a little help required please

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Lew86
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2011/04/04 20:38:27 (permalink)
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a little help required please

Hi Guys,
 
Just coming into the last 7 weeks untill my holiday, and I'm wanting to shift a small amount of fat before I set off.
 
I'm 82Kgs, 6,1ft , and around 13-14% bf. I'm aiming to drop a couple of % to get the abs visable, whilst maitaining my previous gains.
 
I have recently had a dietician draw me a tailored diet to eat, but I really can't get on with it as I can't always gain access to a cooker at work, and a few other reasons.
 
I'll be sticking to my current 4 day weights with fasted morning cardio, and HIIT on my non weight lifting days.
 
My diet will look similar to this:
 
6.30: Whey in water (40g protein)
8.15: 45g oats, milk, handfull of almonds, flax
10.00: salmon/tuna and salad sandwich (soya and lindseed bread)
11.00: protein bar
12.00: pack of ham/ can of sardines
14.30: salmon/tuna and sandwich (soya and lindseed bread) apple or orange
15.15: vmax pump/ superpump 250
15.45: Train
17.00: whey in water (40g protein)
19.00: chicken breast, basmatti rice, veg,
22.00: whey with milk (50g protein)
 
I consume around 3 litres of water a day and take fish oil caps.
 
I don't know the macros for my daily diet unfortunatly, so this is why I'm a little unsure of how much to be eating? Has anyone any ideas on how much protein/carbs/fats I should be consuming?
 
Thanks alot!!!
 
 
 
 
#1

6 Replies Related Threads

    Lucky_jim
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    Re:a little help required please 2011/04/04 21:32:45 (permalink)
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    why did nt you get your dieticain to re draw your plan ....surely your dietician should made it practical for you?
     
    maybe you could manipulate your carbs a little bit (bit of carb cyling) ....drop some bread at 10 and or drop the milk before bed
     
    sorry was nt much help
    #2
    bm1
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    Re:a little help required please 2011/04/04 23:15:19 (permalink)
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    http://www.bodyrecomposition.com/nutrition/how-many-carbohdyrates-do-you-need.html 
     
    take a look at that it helped me wrok a few things out. I always do well consuming all my carbs earlier on in the day and just having about 50G of simple carbs with my whey straight after i train. thats saying controling my carbs helps me cut up.

    eat - train - sleep- repeat
    #3
    MaximusMeridus
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    Re:a little help required please 2011/04/05 01:40:38 (permalink)
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    Good post
    #4
    Lew86
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    Re:a little help required please 2011/04/05 22:36:45 (permalink)
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    Good article there mate, thanks for that!
     
    I just worked out my days food macros for tomorrow. I'll roughly be consuming 310g protein, 155g carbs, and 90g of fats.
     
    Hopefully this figure is in the right kind of range?
    #5
    bm1
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    Re:a little help required please 2011/04/06 10:04:44 (permalink)
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    let us no how u get on

    eat - train - sleep- repeat
    #6
    W1LL
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    Re:a little help required please 2011/04/06 10:10:45 (permalink)
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    Currntly you are eating roughly 0.75g of carbs / lb of body weight which a good starting point for carb intake whilst cutting. As fat loss stalls drop the carbs to 0.5g/lb of body weight.
    #7
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