Help please

[chris0602]

Hi im 5ft 9 and i have a body index of 28.4 but i carnt lose anything why im eating a high protine please help thanks.

[chris0602]

Please!!

[Big]

for starters list your diet in detail, and list your specific goals

[chris0602]

Hi thanks for the reply i have 3 shakes a day and totle to 120g a day and i eat protine every 3/4 hours ie chiken or tuna i know it might not be that good but i carnt understand why i dont lose anything. I do waights and cardio.

[gbrice75]

Hi thanks for the reply i have 3 shakes a day and totle to 120g a day and i eat protine every 3/4 hours ie chiken or tuna i know it might not be that good but i carnt understand why i dont lose anything. I do waights and cardio.

Big asked you to list your diet in detail - is this ^^^ what you consider detail?

Repost your diet in a per meal format, list time of day for each meal, and list complete and accurate macros for each meal as - protein/carbs/fat/total cals

[chris0602]

Ok mate my bad it was a poor post this is what i have done hope this is ok.

Breakfast
Promax Diet shake with water (a low calorie, low carb, high protein ‘meal’ drink with metabloic enhancers
Calories: 228, Protein: 38g, Carbohydrate: 12g, Fats: 3.5g

Mid-Morning Snack
Reflex Instant Whey with water 40g
Apple, 1 small portion cottage cheese
Calories: 235, Protein: 28g, Carbohydrate: 25g, Fats: 2g

Lunch
Chicken breast and salad on 2 slices wholemeal bread
Calories: 246, Protein: 20g, Carbohydrate: 17g, Fats: 3g

Mid-Afternoon Snack
Reflex Instant Whey with water 40g
Promax Diet bar Orange
Calories: 244, Protein: 19g, Carbohydrate: 30g, Fats: 17g

Dinner
Salmon fillet (300g), Medium backed potato (200g), Carrots (150g), Broccoli (75g)
Calories: 443, Protein: 38g, Carbohydrate: 39g, Fats: 17g

Befor bed Reflex Instant Whey with low fat milk

Daily total
Calories: 1396
Protein: 143g
Carbohydrate: 123g
Fat: 31.5g


This is what i have been doing for 1 month and seeing no loss

[gbrice75]

Ok mate my bad it was a poor post this is what i have done hope this is ok.

Breakfast
Promax Diet shake with water (a low calorie, low carb, high protein ‘meal’ drink with metabloic enhancers
Calories: 228, Protein: 38g, Carbohydrate: 12g, Fats: 3.5g

Drop this and eat real food here. 1-2 whole eggs, 4-6 egg whites, and 1/2 cup of oats.

Mid-Morning Snack
Reflex Instant Whey with water 40g
Apple, 1 small portion cottage cheese
Calories: 235, Protein: 28g, Carbohydrate: 25g, Fats: 2g

No more snacks, just meals. Drop this entire meal and replace with 20-40g of a lean protein (chicken, turkey, lean beef, fish, etc) and approx 30g of a complex carb (oats, sweet potato, yam, quinoa, brown rice, lentils/beans, etc)

Lunch
Chicken breast and salad on 2 slices wholemeal bread
Calories: 246, Protein: 20g, Carbohydrate: 17g, Fats: 3g

Better meal than the ones before. What kind of dressing are you using on that salad? What kind of salad, what's in it?

Mid-Afternoon Snack
Reflex Instant Whey with water 40g
Promax Diet bar Orange
Calories: 244, Protein: 19g, Carbohydrate: 30g, Fats: 17g

Another crap meal. Same critique as the other 'snack' - drop it and replacd with real food

Dinner
Salmon fillet (300g), Medium backed potato (200g), Carrots (150g), Broccoli (75g)
Calories: 443, Protein: 38g, Carbohydrate: 39g, Fats: 17g

ALMOST a great meal! Salmon is great. Replace the potato with a sweet potato, OR consider dropping carbs all together as it's late in the day. Drop the carrots (too much sugar) - keep the broccoli and cook in olive oil. You can also do spinach, asparagus, califlower, brussell sprouts, etc here

Befor bed Reflex Instant Whey with low fat milk

Whey is useless before bed, it digests super fast. Replace with Casein protein and add a tbsp of natural peanut butter. Drop the milk at this meal, you don't need the sugar before bed

Daily total
Calories: 1396
Protein: 143g
Carbohydrate: 123g
Fat: 31.5g

You need to find out what your TDEE (maintenance calories) is - then you will know how many calories (roughly) you need to eat to lose. Chances are 1400 is too low.


This is what i have been doing for 1 month and seeing no loss

Getting better, still need to see time of day for each meal, when you work out, etc. I see no pre/post workout meal.

Right off the bat you're probably not losing because you could be starving yourself. 1400 calories is VERY low, I know women who eat more (no offense). Not eating is not the way to go, your body can go into starvation mode and actually store MORE fat, let alone lose what you have.

You have more meal replacements/supps in your diet than real food - not good. Real food is the way to go.

Comments above in bold

[chris0602]

The times are not at this time each day but its close as my brakes at work are not allways the same thank you for your time and help BTW

10.00am Breakfast
Promax Diet shake with water (a low calorie, low carb, high protein ‘meal’ drink with metabloic enhancers
Calories: 228, Protein: 38g, Carbohydrate: 12g, Fats: 3.5g

13.00pm Mid-Morning Snack
Reflex Instant Whey with water 40g
Apple, 1 small portion cottage cheese
Calories: 235, Protein: 28g, Carbohydrate: 25g, Fats: 2g

Gym at 2pm each day and sat and sunday off

16.00pm Lunch
Chicken breast and salad on 2 slices wholemeal bread
Calories: 246, Protein: 20g, Carbohydrate: 17g, Fats: 3g

19.00 Mid-Afternoon Snack
Reflex Instant Whey with water 40g
Promax Diet bar Orange
Calories: 244, Protein: 19g, Carbohydrate: 30g, Fats: 17g

10.00pm Dinner
Salmon fillet (300g), Medium backed potato (200g), Carrots (150g), Broccoli (75g)
Calories: 443, Protein: 38g, Carbohydrate: 39g, Fats: 17g

Befor bed Reflex Instant Whey with low fat milk

Daily total
Calories: 1396
Protein: 143g
Carbohydrate: 123g
Fat: 31.5g

[gbrice75]

I'm not that concerned with the time of the first meal, so long as every subsequent meal is 2-3 hours after the previous one, you're good. Now, implement the changes I made for you above and it'll be much more solid!

[gbrice75]

Hi, I have read this post. Yoga is the best for our health. I have done my yoga teacher training course. Schedule is very important, when we are doing any type of workout and yoga also. yoga is the most benefit and feel fit or fine.
______________
cannabis seeds

Ummm... wtf?

[chris0602]

Yoga lol ok how does this look and thanks again.

Breakfast
2 whole eggs 4 egg whites and ½ cup of oats


Mid-Morning Snack
Reflex Instant Whey with water 40g
2 chicken brests 30g of oats


Lunch
Chicken breast and salad no dressing on 2 slices wholemeal bread


Mid-Afternoon Snack
Reflex Instant Whey with water 40g
2 chicken brests


Dinner
Salmon fillet (300g) Broccoli (75g) cooked in olive oil.

[Damienm05]

Yoga lol ok how does this look and thanks again.

Breakfast
2 whole eggs 4 egg whites and ½ cup of oats Good now.


Mid-Morning Snack
Reflex Instant Whey with water 40g Remove the whey, 2 chicken breasts is more than enough protein.
2 chicken brests 30g of oats Shoot for 6-8 oz. protein portions. 2 whole breasts is likely too much


Lunch
Chicken breast and salad no dressing on 2 slices wholemeal bread Good now


Mid-Afternoon Snack
Reflex Instant Whey with water 40g Same as above, remove the whey
2 chicken brests Same as above, likely too much. Add 75g broccoli with 1 tbspn. extra virgin olive oil (room temperature - not used for cooking)


Dinner
Salmon fillet (300g) Broccoli (75g) cooked in olive oil. Steam or boil the broccoli as is, then add the oil at room temp to avoid destroying the NV. 1 tbspn/14g fat

Good to see you took his suggestions for the most part. Implement above and you have a well-structured diet.

[chris0602]

[B]How is this if it is ok could i sometimes have tuna insted of the chicken?

Breakfast
2 whole eggs 4 egg whites and ½ cup of oats.


Mid-Morning Snack
1 chicken breast 30g of oats

Lunch
Chicken breast and salad no dressing on 2 slices wholemeal bread


Mid-Afternoon Snack

1 chicken brest 75g broccoli with 1 tbspn. extra virgin olive oil (room temperature - not used for cooking)


Dinner
Salmon fillet (300g) boiled Broccoli (75g) 1 spoon of olive oil.

[Damienm05]

Sure. Use tuna, tilapia, bison, turkey, shrimp, very lean ground beef/steaks. Use it all!

[chris0602]

Do you think if i eat this each day i would lose the fat?

[chris0602]

bump

[gbrice75]

Eat every 2-3 hours, keep cheating to a minimum, workout, do your cardio, make sure you are in a caloric deficit by way of less calories + cardio, and there's no reason you shouldn't lose.

[chris0602]

Thanks mate i will keep you posted

[chris0602]

This sounds daft but do i need to burn off the same calls as what im eating? im finding it hard to eat this each day as im used to only 1 meal a day i will still do this diet but i feel so full all day but i doo feel better for it.

[gbrice75]

This sounds daft but do i need to burn off the same calls as what im eating? im finding it hard to eat this each day as im used to only 1 meal a day i will still do this diet but i feel so full all day but i doo feel better for it.

Your body just needs to become accustomed to and efficient at processing food every few hours. You'll feel very full at first, but I'm willing to bet that soon, you'll be hungry right around feeding time!

[chris0602]

My frend told me that this would be good

Meal 1: 6 eggs(1yolk) 2 slices turkey bacon 1/2 cup oats

Meal 2: 50 gram protien shake(no milk)

Meal 3: 8 0z chix breast and spinach 2 table spoons naty peanut butter

meal 4: 8 0z chix breat sweet potatoe

Meal 5: 8oz talapia spinach(just spinach cold no caned crap)

Meal 6: 12 hour protien shake or casien 50 grams
If you feel you are not getting enouph carbs add ezekiel bread to meal 2 instead of spinach(two slices or one muffin)

cardio 4-5 times per week first thing in the morning before breakfast
Take a thermogenic or fat burner upon waking and another mid day
Goodluck....

[Damienm05]

It's not a bad diet but the one we helped you with is much better. Some of his meals are pretty poor.

[chris0602]

Thanks mate i will stck with yours as i feel grate on this and still have lots of strengh and feel good doing cardio.

[sprinter911]

If that fails you can always go with the yoga suggestion. Jk

[chris0602]

This is mad i have lost just under 4.5lb and i stik to this diet and i use a eca stak but i eat more food now than befor and feel much better thanks guys for all the help you gave me.