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need to cut the fat

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spooner
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2006/07/16 20:42:06 (permalink)
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need to cut the fat

Hi need help with my diet. I'm veggie so no animal products for me apart from milk semi skimmed. Im 36 5ft 10 182lbs my goal would be to reduce my waist by at least 5 inches so I'm guessing a 20lb minimum weight loss perhaps over 3-4 months. My job involves lifting heavy equipment amps/PA gear and TV's so although this is unhealthy lifting I'm praying that at least 150lbs of me is lean muscle and I hope to keep it whilst cutting.
Currently breakfast is 35g Whey in half a pint of milk with a bagel and peanut butter.
mid-morning is cheese sandwich and nutrigrain bar.
lunch is cheese/ peanut butter sandwiches plus a piece of fruit.
training is around 5.30-6pm so 35g of whey in milk again plus some creatine.
evening meal is usually around 8pm and is tofu or veggie sausages plus broccoli carrots and sweetcorn or variation of.
A handful of peanuts or cashews plus another protein shake same composition will be my supper.
I train 4 times a week on a upper/lower body split routine with cardio as well which is usually swimming or treadmill for 20 mins.
I have been training for 8 weeks now and my weight has risen 3-4 pounds in that time I guess that means my calories are too high or I need more cardio. Been using the creatine just 1 week so far and do feel the pump from my weights is better but not noticing any energy boost.I'm afraid of sugar based pre workout drinks etc because of the calories.
Oh and I do have my protein shakes as smoothies sometimes which would be soya milk 200ml plus 6-10 strawberries and a banana plus 35g of whey.
At weekend I may have the odd white russian which is kahlua vodka and semi skimmed milk but I stay sober side usually and its usually just the saturday.
Help would be appreciated I need to kill this apple shape i have!
#1

5 Replies Related Threads

    Yib
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    RE: need to cut the fat 2006/07/16 21:02:51 (permalink)
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    Eek, I forgot to mention to use this to help you post the diet: http://www.muscletalk.co.uk/fb.asp?m=1151933

    Having the diet typed out in that format will be easier for other members to see.

    #2
    spooner
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    RE: need to cut the fat 2006/07/17 00:49:30 (permalink)
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    OK so here's a repost then
    8a.m. 35g Whey in half a pint of milk with a bagel and peanut butter.
    10.30a.m. Cheese sandwich and nutrigrain bar.
    1p.m. Cheese/ peanut butter sandwiches plus a piece of fruit.
    5.30-6pm Training for 45-60 mins so 35g of whey in milk again plus some creatine around 30mins before and 30 mins after for creatine.
    8pm Tofu or veggie sausages plus broccoli carrots and sweetcorn or variation of.
    10.30p.m. A handful of peanuts or cashews plus another protein shake same composition .
    My training icludes 15-20 mins cardio and around 30 mins weights I have only been training 8 weeks so still on 6 sets for large muscles and 2-3 sets for smaller ones each group hit twice a week on 4 day split.
    Cardio is usually swimming (lengths!)
    Height 5ft 10 bodyweight is 182lbs BMI is 25.9 waist is 39" as is chest i.e. I'm apple shaped 13" biceps. My job includes lifting TV's PA systems etc. think roadie so I already do weights badly! i.e. my lifts are uneven weights at great speed during work!
    Last time I did a calorie check it was around 2150 but as I have gained 3-4 pounds during my 8 weeks I would imagine it's to high.
    Advice greatly recieved
    #3
    dannywooly
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    RE: need to cut the fat 2006/07/17 11:07:12 (permalink)
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    Hi Mate

    Ok bare with me as im no veg diet person but if i take a wrong turn im sure someone will correct me.

    Firstly have a read through these:

    Veg Diet Remember thats a bulking diet but it may help with ideas

    Importance of EFA

    Water, and more water

    Good, hope had a good read and probably learnt a bit.

    I'll set out a few pointers for you to take on board and then repost a rejigged diet.

    1)Morning cardio nothing quite like it, 30-45 mins low intensity before breakfast really shifts the fat for me. Plus it don't half wake you in the morning
    2)Cut your carbs to around Breakfast and before and after training (you can have carbs at other times but make sure they are small amounts and complex, and try to keep before 5pm)
    3)Lots of water, need a lot of hydration as you carbs will be lower than normal you won't hold as much water.
    4)EFA you need good fats and lots of them in good ratios, this will incourrage your body to release its fats stores.
    5)Good carb choice for Breaky and PWO shake is oats very complex and great for cutting up
    6)Space your meals, eat every 2 and half hours, it will speed your metabolsim up and burn more calories
    7)Doing cardio after weights isn't ideal but if you have to take a whey shake after weights and wait 15 mins do some stretching or something, then do your cardio again low intensity
    8)Becareful with nuts and peanut butters (wholeearth is good) keep them in moderation as they are calory dense
    9)Swiming and running i have heard are not good fat burners, think along the lines of Speed walking, low speed bike riding, low intensity cross trainer etc
    10)Ditch the nutrigrain bar sugar content is not needed!
    11)Try and replace your carbs (ie the sandwiches) with better sources
    12)Go heavy on the weights to burn more cals

    There is just a few pointers have a read of the other articles and takes these on board.

    Anymore ideas im sure other members will help out after you repost your rejigged diet

    Regards

    Danny

    Never be afraid to try something new. Remember that a lone amateur built the Ark. A large group of professionals built the Titanic
    #4
    spooner
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    RE: need to cut the fat 2006/07/18 00:24:48 (permalink)
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    Cheers mate will take some of that on board
    Revised schedule may well be
    7.30a.m. porridge 35g of whey in water or probably 250ml of semi skimmed milk
    10.30a.m some fruit banana+kiwi perhaps
    1pm couple of sandwiches with peanut butter or cheese
    5pm protein shake+creatine before workout
    5.30-6 workout 45-60 mins with crosstrainer 15-20 mins at the end
    7-7.30 main meal Tofu or nutburgers with vegetable selection
    10.30 protein shake as per breakfast again
    Oh and at least a a gallon of water spaced through the day
    I guess is should calorie count and check the P/C/F ratios as well or should I leave it to the scales??
    PS tried the cross trainer tonight its a killer only manged 8 mins after my weights but did increase quite a few poundages!
    Yes the veggie diet is a problem for some but I prefer it sorry!
    Oh and I do drink at least a pint of milk on top of my shakes meaning I get 2 pints a day roughly. I also occasionally throw in a freshly made smoothie as well . This probably ups the calories a bit!
    Cheers for your comments.
    #5
    dannywooly
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    RE: need to cut the fat 2006/07/18 09:34:14 (permalink)
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    ORIGINAL: spooner

    Cheers mate will take some of that on board
    Revised schedule may well be
    Common get up an hour earlier and get out speed walking! LOL
    7.30a.m. porridge 35g of whey in water or probably 250ml of semi skimmed milk Water is better
    10.30a.m some fruit banana+kiwi perhaps Protein Source and Some good EFAs
    1pm couple of sandwiches with peanut butter or cheese More Protein and better carb choices + EFA's
    3:00 MISSING A MEAL HERE!!!
    5pm protein shake+creatine before workout
    5.30-6 workout 45-60 mins with crosstrainer 15-20 mins at the end Don't forget Whey in here important as Cardio after weights is catabolic
    7-7.30 main meal Tofu or nutburgers with vegetable selection Defo need quality carbs here
    10.30 protein shake as per breakfast again Slow release protein here, with small amount of mixed nuts

    Oh and at least a a gallon of water spaced through the day Good water intake

    I guess is should calorie count and check the P/C/F ratios as well or should I leave it to the scales?? I normally count one day just to be sure im not eating 4000 cals or something LOL

    PS tried the cross trainer tonight its a killer only manged 8 mins after my weights but did increase quite a few poundages! Remember low intensity

    Yes the veggie diet is a problem for some but I prefer it sorry! Not a problem there are plenty of other sources of protein

    Oh and I do drink at least a pint of milk on top of my shakes meaning I get 2 pints a day roughly. I also occasionally throw in a freshly made smoothie as well . This probably ups the calories a bit! Not sure about Soya milk on a cut but normally i stay away from milk on a cut. Just IMO tho

    Cheers for your comments. No problem


    post edited by dannywooly - 2006/07/18 09:35:04

    Never be afraid to try something new. Remember that a lone amateur built the Ark. A large group of professionals built the Titanic
    #6
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