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your comments please,

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NDT
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2007/06/08 23:08:59 (permalink)

your comments please,

Right, this is how I've been eating for a while -

06:00 - wake
06:30 - 1 whole egg and 3 whites scrambled + 1 round granary toast
10:00 - 1 apple, 2 oranges and a handful of nuts
12:30 - 1 banana, 1 apple, 1 orange and a handful of nuts
15:00 - banana
17:00 - train
18:30 - 2 medium fish fillets(microwaved) , steamed veg
20:30 - Tin of tuna

I work 6 days a week 07:00 to 16:30.
I am 42 years old, 5'9" and was 236lbs and about 33% BF, I was only training light, 1 full body workout a week.

I am now 207lbs and about 21% BF (if you can believe the hand held meter)
I am still eating a similar diet, although I now train 4 times a week - working every muscle group twice a week, plus abss every day, no cardio though (yet)

monday - legs, back, traps.
tuesday - chest, shoulders, arms.
wednesday - rest
thursday - legs, back, traps.
friday - chest, shoulders, arms.

1 excersise for each body part, 5 sets of 10, the first set being a warm up set and lighter, the last set probably only get eight reps, when I can get 10 reps in the last set I increase the weight, I also vary the type of excersise, i.e. for chest tuesday I do D/B press, then for chest on friday I do flyes.

I know the diet is not good, but it served it's purpose, i.e. I've lost fat and retained muscle mass.
I want to continue this trend until I get my BF% to about 17%, but now I have upped my training I need to alter my diet, this is where you lot come in,lol
I would like ideas of how to change my diet please, I don't really want to take any powders, potions or pills, if it can be avoided.
Thanks . NDT.

forgot stats

5'9"
42 years old
chest 50"
forarms 14 1/2"
biceps 16 1/2"
waist 36"
quads 24"
calves 16"
post edited by NDT - 2007/06/08 23:12:06
#1

15 Replies Related Threads

    PTMusclePower
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    RE: your comments please, 2007/06/08 23:23:31 (permalink)
    IMO diet needs more protien regardless of whether ur trying to add muscle or strip fat

    Also if ur trying to lose BF why no cardio?

    post edited by PTMusclePower - 2007/06/08 23:25:53

    "If your going through hell... Keep going!"
    #2
    NDT
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    RE: your comments please, 2007/06/08 23:31:27 (permalink)
    yeah, I realise I need more protein, not sure how much more though, I haven't been doing any cardio as I was losing about 3lbs a week and thought that was about what I should be losing, I intend to do some cardio, not sure what yet or when I'm going to fit it in,lol.
    #3
    PTMusclePower
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    RE: your comments please, 2007/06/08 23:39:25 (permalink)
    Have a search thru the articles, good sample cutting and bulking routines aswell as preferred cardio to do how long and when.

    And u can always fit in cardio

    "If your going through hell... Keep going!"
    #4
    1ManRiot
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    RE: your comments please, 2007/06/08 23:43:09 (permalink)
    06:00 - wake
    06:30 - 1 whole egg and 3 whites scrambled + 1 round granary toast
    10:00 - 1 apple, 2 oranges and a handful of nuts
    12:30 - 1 banana, 1 apple, 1 orange and a handful of nuts
    15:00 - banana
    17:00 - train
    18:30 - 2 medium fish fillets(microwaved) , steamed veg
    20:30 - Tin of tuna

    Where's the food mate? I have to say, the diet is awful. And if thats you in your avatar, you are definately not 33% BF!

    Give this a read for ideas:
    http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx

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    #5
    NDT
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    RE: your comments please, 2007/06/08 23:44:53 (permalink)

    ORIGINAL: PTMusclePower

    Have a search thru the articles, good sample cutting and bulking routines aswell as preferred cardio to do how long and when.

    And u can always fit in cardio


    I've read TT's cutting guide, but wasn't sure if it really applied to me, I'm not hard core BB as you can see by my routine, and some of thos ecutting diets seem to have a lot of calories in them,
    #6
    PTMusclePower
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    RE: your comments please, 2007/06/09 00:01:29 (permalink)
    ORIGINAL: 1ManRiot

    06:00 - wake
    06:30 - 1 whole egg and 3 whites scrambled + 1 round granary toast
    10:00 - 1 apple, 2 oranges and a handful of nuts
    12:30 - 1 banana, 1 apple, 1 orange and a handful of nuts
    15:00 - banana
    17:00 - train
    18:30 - 2 medium fish fillets(microwaved) , steamed veg
    20:30 - Tin of tuna

    Where's the food mate? I have to say, the diet is awful. And if thats you in your avatar, you are definately not 33% BF!

    Give this a read for ideas:
    http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx


    1ManRiots right, none of the meals u listed are complete meals. U need morePRO to retain muscle mass, otherwise u WILL lose it. U don't have to be a hardcore BB to follow the articles mate
    post edited by PTMusclePower - 2007/06/09 00:03:16

    "If your going through hell... Keep going!"
    #7
    NDT
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    RE: your comments please, 2007/06/09 00:19:38 (permalink)

    ORIGINAL: 1ManRiot

    06:00 - wake
    06:30 - 1 whole egg and 3 whites scrambled + 1 round granary toast
    10:00 - 1 apple, 2 oranges and a handful of nuts
    12:30 - 1 banana, 1 apple, 1 orange and a handful of nuts
    15:00 - banana
    17:00 - train
    18:30 - 2 medium fish fillets(microwaved) , steamed veg
    20:30 - Tin of tuna

    Where's the food mate? I have to say, the diet is awful. And if thats you in your avatar, you are definately not 33% BF!

    Give this a read for ideas:
    http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx



    1ManRiot, yep that is me in my avatar, I used to be 33%BF, the machine says I'm now 21%BF, not sure if it's accurate, what % do you think I am judging by the picture?, it's a larger picture in my profile if that helps.

    I realise there ain't much food there, but I was training only 2 days out of 7, and really wanted to shift some flab, now that I'm training 4 days out of 7 I know I need to re-jig the diet, hence the thread on here lol,

    not sure how much protein to go up to, is it 1.5 gram per lb of lean body mass ? or something like that, just as a rough starting point?
    cheers.
    #8
    NDT
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    RE: your comments please, 2007/06/09 00:26:27 (permalink)

    ORIGINAL: PTMusclePower

    ORIGINAL: 1ManRiot

    06:00 - wake
    06:30 - 1 whole egg and 3 whites scrambled + 1 round granary toast
    10:00 - 1 apple, 2 oranges and a handful of nuts
    12:30 - 1 banana, 1 apple, 1 orange and a handful of nuts
    15:00 - banana
    17:00 - train
    18:30 - 2 medium fish fillets(microwaved) , steamed veg
    20:30 - Tin of tuna

    Where's the food mate? I have to say, the diet is awful. And if thats you in your avatar, you are definately not 33% BF!

    Give this a read for ideas:
    http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx


    1ManRiots right, none of the meals u listed are complete meals. U need morePRO to retain muscle mass, otherwise u WILL lose it. U don't have to be a hardcore BB to follow the articles mate


    I think I fell into the trap that most people fall for when they are trying to lose fat, and that is being "scared" of eating too much, in case you put it back on, I tried to get away with the bare minimum, and I suppose as I was only training "part time" I just about got away with it, i.e. shifted 2 stone of flab and retained most of my muscle mass.
    Now I've upped the training, I realise I must up my diet to match it.
    I will do some more reading and then alter my diet accordingly, cheers for the input both of you, it's helped.

    I will let you know how I get on, will hopefuly post some progress pictures, just wish I had on of when I was 33%BF,lol

    cheers again, you've both been a big help.


    #9
    mo041
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    RE: your comments please, 2007/06/09 00:48:48 (permalink)
    Firstly congrats on your progress.

    As time goes on you are gonna find it alot harder to continue this progress unless you change your diet.

    Read the articles posted by TT and try to base your diet on that.

    abss every day


    I hate this idea of peolple training their abs everyday. This is just like any other muscle group abs need time to repair and grow. Train your abs properly 2 - 3 times a week max. You wouldn't train your biceps or legs everyday.

    #10
    NDT
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    RE: your comments please, 2007/06/09 00:54:48 (permalink)

    ORIGINAL: mo041

    Firstly congrats on your progress.

    As time goes on you are gonna find it alot harder to continue this progress unless you change your diet.

    Read the articles posted by TT and try to base your diet on that.

    abss every day


    I hate this idea of peolple training their abs everyday. This is just like any other muscle group abs need time to repair and grow. Train your abs properly 2 - 3 times a week max. You wouldn't train your biceps or legs everyday.





    ok, thanks for the input, but I must say lokking at these cutting diets, I don't know if I could eat all that food,lol.
    #11
    1ManRiot
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    RE: your comments please, 2007/06/09 01:05:27 (permalink)
    Try it! I look at them and I'm amazed at how little is actually needed for growth because I have no problem sticking huge quantites away!

    From the pic, quite hard to tell, but certainly no more than 20%. Electronic measuring tools are pretty useless, especially if you are holding a bit of muscle mass.

    It certainly does sound like you have fallen into the dieting trap of eating too little. I think you will get much better progress from picking it up a little. Drop so much of the fruit and replace with vegetables (look up fructose and the way the body deals with it; the overspill is much more readily stored than other forms of CHO.

    For now, I would suggest you modify TT's cut diet to suit your preferences and times, and see how you go. Add a bit of gentle cardio too. Monitor your weight every couple of weeks and adjust to suit. If you are losing more than 3lbs a week, chances are you'll be losing muscle too, so take it easy, be patient, be consistant, and good luck!

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    #12
    NDT
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    RE: your comments please, 2007/06/09 01:15:31 (permalink)

    ORIGINAL: 1ManRiot

    Try it! I look at them and I'm amazed at how little is actually needed for growth because I have no problem sticking huge quantites away!

    From the pic, quite hard to tell, but certainly no more than 20%. Electronic measuring tools are pretty useless, especially if you are holding a bit of muscle mass.

    It certainly does sound like you have fallen into the dieting trap of eating too little. I think you will get much better progress from picking it up a little. Drop so much of the fruit and replace with vegetables (look up fructose and the way the body deals with it; the overspill is much more readily stored than other forms of CHO.

    For now, I would suggest you modify TT's cut diet to suit your preferences and times, and see how you go. Add a bit of gentle cardio too. Monitor your weight every couple of weeks and adjust to suit. If you are losing more than 3lbs a week, chances are you'll be losing muscle too, so take it easy, be patient, be consistant, and good luck!

    yep, just been reading TT's cutting diet, I will use it as a guide, not keen on buying protein powder and such like, I would prefer just to eat well, I think cardio is a must too, so I will start doing some maybe 3-4 times a week.

    thanks for the advice, I will keep you posted.
    #13
    1ManRiot
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    RE: your comments please, 2007/06/09 01:29:55 (permalink)
    Yeah protein powders aren't necessary at all! Enjoy the food!

    Good luck!

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    #14
    stevieg
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    RE: your comments please, 2007/06/09 08:05:44 (permalink)

    ORIGINAL: 1ManRiot

    Drop so much of the fruit and replace with vegetables (look up fructose and the way the body deals with it; the overspill is much more readily stored than other forms of CHO.


    Very intersting just found some good reading online had no idea that fructose afected the body in some of the ways it does.
    #15
    ToxicToffee
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    RE: your comments please, 2007/06/09 08:43:52 (permalink)
    there is a 'losing weight Vs cutting' in my sig too mate
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