YB
BannerBanner

look at diet please :)

Author
gooner29
New Member
  • Total Posts : 85
  • Reward points: 1492
  • Joined: 2006/08/02 20:52:04
  • Location: North london
  • Status: offline
2007/06/18 19:51:04 (permalink)
0

look at diet please :)

hello thought its about time, i got me diet looked over
got cardio nailed and me training is getting back to normal from a bad shoulder now :)

aim : cut bodyfat down to about 10 - 12 % then lean bulk maybe 3 mnths time

age : 35 , weight 13:10 , height 5 '7

cardio 6 - 7 times a week (am) 50 minutes ( 65 - 75 % hr as close as i can)

i have managed to get down from 15.3 to what i am now, but i have a good idea fair bit
of muscle went , i put on during me 10 mnths training
strenght is not droping even gone up in some

6:00 currently taking 2 camphoblic caps for me shoulder / help fat shift

6:30 cardio 50 mins (drink about 3/4 ltrs of water during) 6 days a week (sunday off)

7:30) 50g whey in water , 50g fine oats / 2 weetabix

8 - 12) at work , do window cleaning so cant really take food up a ladder with me
so its just odd cup of tea this time span if lucky :/

12:30) 150-200g chicken breast (oven cooked) , salad , wholemeal pitta or 100g rice
or lean mince , bologonse sauce, pasta 100g


2:30 ) on training days 50g oats/ 2 weetabix , 50g whey pre workout

3:00) training

3:45 - 4:00 ) on training days p.w.o (50g/ maltodex , 50g whey)

otherwise on non train days have a 50g whey and water and 3pm

5 - 6 pm 150-200g chicken breast (oven cooked) , salad , wholemeal pitta or 100g rice , curry sauce
or lean mince , bologonse sauce, 100g pasta or chilli con carne 100g rice


8 pm 1/2 litre of skimmed milk


before bed 10 - 11 175g blended cottage cheese and water :p , takes some drinking + 3 fish oil caps

as u can see its really after 5 pm meal i lose the plot and just have milk, then cottage cheese any alternatives ?

also is there too much carbs in there for losing bf? or does the cardio allow for that amount ?

also should i stick some flax oil caps in with each meal ??

thanks for any help

gooner
#1

6 Replies Related Threads

    James
    Moderator
    • Total Posts : 51093
    • Reward points: 15148
    • Joined: 2000/11/10 18:09:18
    • Location: Northants, UK
    • Status: offline
    RE: look at diet please :) 2007/06/19 23:54:42 (permalink)
    0
    Hi gooner

    At a glance it's not too bad. However I would reduce carbs at lunch, 2.30 and evening meal and introduce a mid morning snack of:
    1-2 oatcakes
    item fruit
    80g chicken breast

    Yes you can leave these in a bag in the van or something!
    #2
    gooner29
    New Member
    • Total Posts : 85
    • Reward points: 1492
    • Joined: 2006/08/02 20:52:04
    • Location: North london
    • Status: offline
    RE: look at diet please :) 2007/06/24 11:57:57 (permalink)
    0
    first of all thanks james for take a look :)

    just couple quick questions for anyone ,

    weight is coming off maybe to much am down to 180 now from over 200, but seems not a great deal of fat as gone
    could it be there is too many carbs in my diet for fat to be burned during cardio ect ?.
    I been writing down and i avergae 150 - 230g a day carbs seem a lot for 13stone dude ?
    if so would replacing the rice / pasta ect with stir fry been a better option (100G of it = 25cal, pro 2.5, ch 3.0, fat 0.5)
    and just stick to carbs breakfast , and pre / post workout ?

    thanks for any replys

    gooner :)
    #3
    OoOGazOoO
    Pro-Member
    • Total Posts : 21619
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: look at diet please :) 2007/06/24 12:00:06 (permalink)
    0
    Hi Gooner.

    You could look at targetting your carbs around your workout and at breakfast and go for protein and healthy fat meals at other times.

    Omega 3 rich foods

    Flaxseed oil
    flaxseeds
    hempseed oil
    hempseeds
    walnuts
    pumpkin seeds
    Brazil nuts
    sesame seeds
    avocados
    some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.)
    canola oil (cold-pressed and unrefined)
    soybean oil
    wheat germ oil
    salmon
    mackerel
    sardines
    anchovies
    albacore tuna

    Omega 6 rich foods

    Flaxseed oil
    flaxseeds
    hempseed oil
    hempseeds
    grapeseed oil
    pumpkin seeds
    pine nuts
    pistachio nuts
    sunflower seeds (raw)
    olive oil
    olives
    borage oil
    evening primrose oil
    black currant seed oil
    chestnut oil

    Omega 9 rich foods

    Olive oil (extra virgin or virgin)
    olives
    avocados
    almonds
    peanuts
    sesame oil
    pecans
    pistachio nuts
    cashews
    hazelnuts
    macadamia nuts
    #4
    gooner29
    New Member
    • Total Posts : 85
    • Reward points: 1492
    • Joined: 2006/08/02 20:52:04
    • Location: North london
    • Status: offline
    RE: look at diet please :) 2007/06/24 12:16:27 (permalink)
    0
    thanks will do that mate and see how it goes :)

    out of them i got flaxseed oil caps 5g a day good starting place ?
    will also have pistachios and got a bag of pecan nuts for the other ess fats, maybe 2-3 time day

    will it be no set weight in grams to take of the nuts ?, say a handfull a go ?

    hopefully get some progress pics up when i dont feel so small :p, reading toxic's article its quite normal to happen 4-5 weeks
    in so i will plug away until i get there regardless :)

    thnx

    gooner
    #5
    OoOGazOoO
    Pro-Member
    • Total Posts : 21619
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: look at diet please :) 2007/06/24 12:35:13 (permalink)
    0
    What strength are your flax caps? ? ? 1000mg? ? ?
    #6
    gooner29
    New Member
    • Total Posts : 85
    • Reward points: 1492
    • Joined: 2006/08/02 20:52:04
    • Location: North london
    • Status: offline
    RE: look at diet please :) 2007/06/24 13:05:25 (permalink)
    0
    yeah flaxseed softgels

    flaxseed oil 1000mg

    ala (500mg, lionleic acid 200mg, oleic acid 200, palmitic acid 60, steric acid 40)
    #7
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5