Help me with my diet

[windows250279]

Hi guys,

I am 110kg, and i am training 5 times a week. I do about 45 mins weight training and 30-45mins cardio.

I have quite high body fat, not too sure what %. I am 6' tall.

I am eating roughly.

Natural yogurt, and a piece of bread in the morning at 8, or Three egg whites.

I train at 9 o'clock ( Protein shakes after, two heaped scoops)

12:00 i have a sandwich of ham and salad.

2:00 i eat some fruit, three pieces

4:00 i have a tin or two of tuna

6:30 i have a meal like fish or chicken and veggies.

Thats my diet. Also i am on an ECA stack and trying to lose wieght. I am taking a binge day on saturdays also.

Is this diet likely to work to lose weight. I want the fat to go!!!

Please comment, thanks!!!!!

 

[Elite_Fry]

buy some flaxseed oil. 3 tablespoons a day
maybe cut out the fruit also, lots of calories in fruit

 

[windows250279]

Diet

But otherwise do you think this diet is ok. What can i replace with fruit, veggies are obviously hard to carry around.

Give me some detailed comment s people

Thanks

 

[Strider]

To start with, do some home work.

Read the 1/3 1/3 1/3 thread as a start.

At 110kg=242lbs = 2900 cals (maintenance a day)

To loose weight drop that to ~ 2700 cals per day to start.

Look at each meal and CALCULATE your Protein, Fat, and Carbs and then make the adjustments.

Basics

Protein - Chicken, Tuna, Egg Whites, Shakes
Carbs - Brown Rice, Sweet Potatoes (yams), Fibre Veggies
Fat - Flax oil, peanuts, Olive Oil

Plan your meals, Plan your meals, oh, and Plan you meals.

 

[windows250279]

Diet

So is it a big problem if my diet is much lower than 2900 cals. I have read loads of stuff any many sources say different things.

I was asking for advise not you to try and give me a lecture.

Even if i have a binge day, are my cals way too low?

 

[Strider]

It wasn't a lecture it was advice, If you don't want to do the homework, fine! But don't expect people here to do it for you. It bugs me that people will spend hours planning their workout routines, but won't spend 10 minutes to calculate their diet.

Based on what you posted, what are your daily calories and % breakdown. Do you even know?

If you decrease you calories too much, your body will shut down and store fat rather than burning it. Not a good thing


Here ends the Lecture

 

[windows250279]

Diet

Sorry mate,

But i have done reasearch, there are a lot of contrasting opinions, well my diet has about 1800 cals. Not very high. However, i dont know the %'s. It is low carb and fat.

I am just asking advise from people that know, i dont want someone to plan for me.

 

[windows250279]

ideas

any more comments on the last message people!!!

Bump bump

 

[kingsquat]

Re: Diet

Sorry mate,

But i have done reasearch, there are a lot of contrasting opinions, well my diet has about 1800 cals. Not very high. However, i dont know the %'s. It is low carb and fat.

I am just asking advise from people that know, i dont want someone to plan for me.

You obviosly have NOT done your homework if this is your idea of a diet. At approx. 245 pounds, 1800 calories is WAY too low and it will actually cause your body to store fat. Listen to Strider, as he has it right on. I am currently on a 1/3 1/3 1/3 diet and am eating approx. 2600 cals per day. I'm 205 right now and have dropped 20 pounds over the last 12 weeks while conserving most of my strength. Did I mention that I ripped to the bone? Anyway, take it from me, Strider is right on and you are obviosly kidding yourself if you think you have researched diet plans.

 

[windows250279]

Tosser

You obviosly have NOT done your homework if this is your idea of a diet. At approx. 245 pounds, 1800 calories is WAY too low and it will actually cause your body to store fat. Listen to Strider, as he has it right on. I am currently on a 1/3 1/3 1/3 diet and am eating approx. 2600 cals per day. I'm 205 right now and have dropped 20 pounds over the last 12 weeks while conserving most of my strength. Did I mention that I ripped to the bone? Anyway, take it from me, Strider is right on and you are obviosly kidding yourself if you think you have researched diet plans.

Cant any of you give some nice answers without getting stroppy. Thanks anyway, i dont know everything about all this stuff, so try and have some patience with people who obviously are not as GOD like as you. Tosser!!!!!

 

[kingsquat]

Re: Tosser

Cant any of you give some nice answers without getting stroppy. Thanks anyway, i dont know everything about all this stuff, so try and have some patience with people who obviously are not as GOD like as you. Tosser!!!!!

Sorry if I came across as a jerk. I guess I took your, "Sorry Mate, but I have done my research" line the wrong way. I apologize if I came across as an ass. Please take into consideration what I said about your diet as well as what Strider had to say. If you want, I can e-mail you an excel spreadsheet showing my typical contest prep diet. Not that I'm some kind of "God" to be imitated, but just to give you an example to look at. It has the protein, carbs, fat, and calories broken out on it, as well as, the percentage breakdowns. Shoot me an e-mail at [email protected] if you want the spreadsheet.

Good Luck!

 

[Strider]

I work with a pretty simple spreadsheet too, where you input you total calories, and your Protein/Fat/Carb ratio and it calculates your calories for each per meal.

Then all you need to do, is read labels and measure portions, it is actually scary how much / fast the carbs and fat can add up.

Right now I am at 2,000 calories (180lbs and cutting) per day 40/30/30 (P/C/F) 7 meals per day, with only one P/C/F all together (dinner with the family).

 

[Bobarell]

I am also on a cutting diet and I am having problems getting more than 2000 calories into my system. Of course that is what I am supposed to be taking in so that is cool. I am also eating less that 20g of carbs a day. I am around 200g protein/100g fat/20g carbs. Taking Ripped fuel with it. It seems to be working, but I have only been doing it for a couple of weeks now. I know a lot of people don't like the no carb diets, but carbs were my downfall over the last few months. I got down to around 9-10% BF before Thanksgiving and am around 19% now(or befor the diet). I have lost some weight and my workouts have not suufered. My weight is still gradually going up so I am not seeing the side effects everyone is talking about. But, it is only the 1st 2 weeks. As soon as I see my muscle going it is time for more carbs, but until then I am sticking to it till under 10%bf.

I also have an Excel spread sheet that helps me keep track of all my P/F/C and all the food I eat. I like to compare days to see what I can change around to get it more even.

 

[windows250279]

good diet

So boys at the bottom.

Whats in your 2000 cals diet. Give me a brief example of what you eat each day.

 

[Bobarell]

Depends on the day but about 1 lb of steak, 1 serving cottage cheese, 3-4 eggs with cheese, avocado, tuna with hard boiled egg and Mayo and other light veggies. Something like broccoli

Here's what I am planned for today
2 Eggs, 1/2 beef sausage and cheese
Protein shake
2 Eggs, 1/2 beef sausage and cheese
Chicken+broccoli with sauce
Tuna w/mayo and egg

and something else that I haven't decided on yet. This is on 3 hrs between meal plan. This equals around 1700 cals so I am still thinking about that extra meal. It's also around 200g pro/19g carbs(4 fiber), 77 fat

 

[windows250279]

and?

Is it working at all??

 

[Canadian Cobra]

Windows- the diet Bobarell describes will get you cut - High Protein; natural fats
and low carb. But it's a tough diet and many people have trouble staying on it.
Those that do, see great results.

A more moderate diet would have some carbs, all from clean sources (ie whole
grains, no starch) and some natural fat (flax, peanut butter). Keep your carb
portions low, and eat them early in the day. I've had good results on moderate-low
carbs (less the 100g/day) for long term maintenance diet, while strength and
muscle size remains good.

Another suggestion - if you really want to get cut try going a few weeks with no
cheat meals. The more exacting your diet is, the faster you'll see results.

Good luck.

 

[windows250279]

cheers

Cheers guys!!!