Originally Posted by
boxer08
Due to a injury i couldn't train for 8 weeks, trust it to happen just before summer. Before i stopped i was 266 pounds, not in exellent shape but alot better than i am now. At the moment im 274.4 pounds and don't feel to good at all, infact ill. Ive wrote out my new diet which i intend to lose weight but mantain as much muscle as possible...target weight overall is 224 pounds. The second diet is what i was eating -
Meal 1 -150g oats made with water/chopped bannana, 1 scoop of whey
Whey is nice to have right in the morning to get some quick protein in after being in a fasted state all night, but it would be nice to see some real food protein source here as well. Perhaps 1 or 2 whole eggs with some whites?
Meal 2 -150g white rice, 100g of chicken, veg
When I am on a cut, I keep all carbs at breakfast and pre/post workout. All the rest of my meals are protein with some healthy fats. Furthermore, a lot of people are not going to the like the idea of having white rice since it's a bit higher on the GI scale than brown rice and lacking nutrients that brown rice will provide. I hate brown rice and, to tell you the truth, when I bulk, I eat white rice as well. I don't have this problem with cutting because I never eat rice while on a cut; oats are the only carb source I eat when trying to trim bf. What kind of veg is this here?
Meal 3 -150g white pasta, tin tuna, sweetcorn
Same as above. If you want to keep carbs here, it is widely recommended to switch to whole wheat pasta.
Post workout - 1 scoop whey
Protein only meals are a no no, and since this is pwo, go with some complex carbs here. Many find it convenient to just add some oats to their whey shake.
Meal 4 -150g white rice, chicken or pork chops, veg
Pork is a poor choice of protein and too fatty. Keep the chicken. Again, if you WANT to keep carbs here (which I wouldn't), probably better to make it brown rice instead.
Meal 5 -4 whole eggs
Eggs aren't the best choice right before bed as they are very quickly absorbed, and you'll want something more substantial to hold you over until morning. Furthermore, 4 whole eggs is over 20 grams of fat in one sitting, which is quite a bit. You didn't list your complete stats, so it's hard saying, but I'm willing to bet that you don't need that much here. I would totally scrap this meal and replace it with something like lean beef or salmon.
I plan to decrease the carbs as my weight goes down and up the protein. Decreasing via carbs as your body composition changes is generally a good rule of thumb, but I see no need to change protein intake. When I cut, I stick somewhere between 1.5 and 2 grams of protein per pound of lbm. If anyone thinks that the diet is wrong and could be better, could you point me in the right direction please. I aint going to be using no supplements, or anything to help me, just diet and cardio.
Here is what i was eating -
Meal 1 -200g of oats with milk, 1 scoop of whey
Meal 2 -200g white rice, 150g chicken
Meal 3 -200g white rice, 1 tin tuna
post workout -1 scoop whey
Meal 4 -200g pasta, tin tuna
Meal 5 -6 whole eggs
Basically the same as my planned diet just the first is less. All criticism welcome.
I train monday,tuesday thursday,friday and each session lasts for 1.15 - 1.30 then i have a shake and do cardio for 20 mins. What exactly do you do for cardio? How intense is it? The session is so long because there is a 4 of us. Some peope find it nice to workout with others, but I would personally not wait too long in between sets with the goals you're after. If you feel you're not getting a good workout, then I would reconsider training in a large group.
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