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my diet trying to lose a bit of fat

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DeepFriedJonny
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2014/10/20 14:59:10 (permalink)

my diet trying to lose a bit of fat

hi guys ive been into the gym on and off for a couple of years now and through ego and lack of consistency i ended up on a see food and eat it diet trying to get as big as possible as quick as possible now im bigger and yes stronger but i also have no muscle deffinition and man boobs lol so just trying to mainly cut back on the **** food and start eatingless and healthier whilst moving more.

at the moment my diet is shocking and consits of junk food etc

i am planning on eating on an average day like today

breakfast 1 cup natural yoghurt with 1 cup granola

lunch chicken wrap or tuna and a bit of rice with veg

and dinner just a standard home cooked meal like steak and jacket potato or pasta and meat balls

with 2 scoops of whey and 5g of creatinein 300ml skimmed milk pwo
and 1 scoop whey in 200ml skimmed milk before bed.

im not looking to get ripped or compete or anything like that i just want to get rid of the man boobs and the gut. my electric scales atm say im at 25% bodyfat (i know these arent the most accurate) but id like to get to around 12-15% ideally in the next 3-4 months.
ive put all of this into my fitness pal and it reckons im consuming 2540 calories 33% carbs and fat and 34% protein. should i lose the granola an yoghurt and have eggs instead ive never really looked at dieting properly before so im still reading etc. any help would be appreciated cheers.
#1

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    a dream
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    Re: my diet trying to lose a bit of fat 2014/10/20 15:15:30 (permalink)
    my diet consists of
     
    Breakfast - 4 egg whites 2 whole eggs - Porridge
    2 hours later - chicken breast handfull of wholewheat pasta
    2 hours later - chicken breast handfull of wholewheat pasta
    2 hours later before workout - Tin of sardines,mack, tuna & protein shake with creatine
    after workout - chicken, fish, steak with vegetables & shake with creatine
    day over
     
    cardio 30 or 60 minutes after every workout depends if i feel like a fat slob.
    worked for me
    #2
    DeepFriedJonny
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    Re: my diet trying to lose a bit of fat 2014/10/20 15:27:12 (permalink)
    ok ill just have to get up earlier to get the eggs and porridge down me i find that once ive eaten either the eggs or porridge i dont have room for the other
    #3
    robert123
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    Re: my diet trying to lose a bit of fat 2014/10/20 15:56:37 (permalink)
    whats your weight, height and current routine?
     
    Current diet looks a bit light on food there, can you eat at work/throughout the day?
     
    Theres alot of different diet protocols on here so its about finding one that fits you as a starting point. Include 3/4 sessions a week of 30/40 min cardio if you can, then adjust from there.
     
    I would keep protein around 1g/1.5 per lb of lean muscle mass, then choose if you want to go high fat and remove carbs altogether, which the DP keto diet thread would be worth checking out, or timing your carbs.
    #4
    WhiteSnake
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    Re: my diet trying to lose a bit of fat 2014/10/20 16:09:29 (permalink)
    Cutting out all the junk should have you loosing weight.
    Just tweak the carbs downwards as you go to continue fat loss.
    Re the granola....straight oatmeal will probably give you more sustained energy and keep you fuller for longer over the granola.
    #5
    DeepFriedJonny
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    Re: my diet trying to lose a bit of fat 2014/10/20 16:45:08 (permalink)
    im 5ft 11
    15st
    electric scales say 25% fat but could be more as i know these arent very accurate.
    i have my routine posted in progress journal and im going to add in 30-40 mins steady state cardio after every weight session. i think im going to give a dreams advice a whirl, i work security at a shop so eating at work is a bit difficult but i can split my breaks into 3 30 min breaks and eat 3 meals at work and have breakfast and dinner at home and probably be able to squeeze another in on the train home.
    post edited by DeepFriedJonny - 2014/10/20 16:52:53
    #6
    WW10
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    Re: my diet trying to lose a bit of fat 2014/10/23 17:30:17 (permalink)
    Don't bother with the 30-40 minute cardio after every session. Lift your weights with some intensity and keep your rest periods down to minimal. You've set your goal and you've given yourself a date to achieve it. So what happens 1-2 months down the line when you hit a plateau and the weight loss stops? The very last thing you want to do is drop your calories further, to instead you decide to do some card..oh wait you're already close to an hour of it a day.
     
    5'11" @ 15st- you're definitely in a deficit at 2,500ish calories so as I said; lift heavy, keep rest periods down and if you really, really want to include some cardio it should be for health reasons not as a way to burn even more calories. I'd recommend some HIIT READ.
     
    Good luck.
     
     

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    #7
    DeepFriedJonny
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    Re: my diet trying to lose a bit of fat 2014/10/26 10:14:41 (permalink)
    thanks for the input mate ive have a read if the hiit article looks pretty good better than slogging out on a cross trainer or rowing machine for an hour a day at the moment and i need to improve my CV health so i suppose this would be the best place to start
    #8
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