Results 1 to 11 of 11

Thread: Diet help

  1. #1
    vipuk is offline Junior Member
    Join Date
    May 2009
    Location
    Uk
    Posts
    129
    Blog Entries
    1

    Diet help

    Please help me lose body fat

    I'm 29
    5,11
    13stone
    Body fat 14%

    Iv been on my diet for 6 weeks and I started at 22% body fat and 14.3stone

    I cyceled t3 in my diet for 6 weeks just finnished now (lost alot of size due to the t3)

    Anyway I want my body fat under 10% but it's stuck at 14% .

    My diet

    8 am - oats 1 cup with 1 scoop protien 38%<protein>
    10am - pomax diet whey protein bar 21%<protein> + banana
    12pm - 1 chicken breast with mix veg
    14:30pm - whey protein shake 38%<protein>
    17:00 pm - pomax diet whey protein bar 21%<protein>
    Gym
    19:00pm cod and mixed veg
    21:00pm- whey protein shake 38%<protein>


    Hope someone can help
    Thanks

  2. #2
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,443
    Hardly any real food at all, honestly it looks like crap to me. Also, we need to see macros. Take a look at my current diet below as an example of what we're looking for in terms of layout:



    GB's Current Diet:

    PROTEIN/CARBS/FAT/TOTAL CALORIES

    MEAL 1 - PRE-WORKOUT
    4:30am

    Premier protein shake - 30/5/3/160
    1 cup oats - 10/52/5/280
    1 Extra Large Whole Egg - 7/0/5/90
    1/2 cup liquid egg whites - 12/2/0/60
    1/2 cup blueberries - 0/10/0/40

    TOTALS: 60/70/12.5/620

    5:30am - WORKOUT, followed by 1 hour cardio

    MEAL 2 - POST WORKOUT
    7:30am

    1 cup oats - 10/52/5/280
    2 scoops Myofusion - 50/10/6/315

    TOTAL: 60/60/11/600

    MEAL 3
    10:00am

    6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
    7oz Sweet Potato - 3/35/0/150
    1 Cup Green Beans - 1/4/0/20

    TOTALS: 40/40/2/350

    MEAL 4
    1:00pm

    4oz 95/5 Lean Ground Beef - 35/0/7/200
    1/2 cup (a little over) Brown Rice - 5/40/1/180
    1/4 cup tomato sauce - 0/3/0/12
    2 cups baby spinach - 2/2/0/15

    TOTALS: 40/45/8/415

    MEAL 5
    4:00pm

    3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
    1 scoop ON 100% Casein - 24/3/1/120
    2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

    TOTALS: 50/15/4/300

    MEAL 6
    7:00pm

    6oz Broiled Tilapia - 35/0/3/165
    1 cup broccoli - 3/6/0/30
    1tsp EVOO - 0/0/5/45

    TOTALS: 40/6/8/235

    MEAL 7
    10:00pm

    1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

    TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

    DAILY TOTALS: 315/250/50/2700

    46% protein, 37% carbs, 17% fat

  3. #3
    vipuk is offline Junior Member
    Join Date
    May 2009
    Location
    Uk
    Posts
    129
    Blog Entries
    1
    I know my diet is not the best ha- ha

    But I'm looking to reduce my body fat % down

    Any ideas would be great.

  4. #4
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,443
    Ideas - get a good diet, eat at or a little below maintenance, get a solid workout regimen, and do alot of cardio.

    You can start with reading the sticky's and the many threads in this section from people with common goals.

  5. #5
    vipuk is offline Junior Member
    Join Date
    May 2009
    Location
    Uk
    Posts
    129
    Blog Entries
    1
    I train max ot very hard

    My cardio is 5 days 30 min 60-70% heart rate
    Then 2 days 60min.

    I train

    Day 1 back
    Day 2 chest
    Day 3 legs
    Day 4 arms
    Day 5 shoulders
    Day 6&7 cardio

    But hey thanks anyway

  6. #6
    vipuk is offline Junior Member
    Join Date
    May 2009
    Location
    Uk
    Posts
    129
    Blog Entries
    1
    Mate if you could help me setup a good diet

    I need some good advise I can follow. Word for word .

    I work really hard at the gym but I know my diet needs alot

    Cheers

  7. #7
    jl39's Avatar
    jl39 is offline Associate Member
    Join Date
    Mar 2010
    Posts
    236
    hey gbrice do u cook those liquid egg whites or just throw em in a shake and throw it back? will ur body digest it if u dont cook it?

  8. #8
    vipuk is offline Junior Member
    Join Date
    May 2009
    Location
    Uk
    Posts
    129
    Blog Entries
    1
    Any ideas gbrice ?

    Cheers mate

  9. #9
    bmor's Avatar
    bmor is offline New Member
    Join Date
    May 2010
    Location
    San Diego, CA
    Posts
    33
    Hey vipuk,

    I am by no means a diet expert, I come here to learn, as i assume you do too You need to figure out how many calories you need in a day. Here is a good starting point:
    http://forums.steroid.com/showthread...ine-s-Guide-**

    Gbice posted up an excelent diet plan ealier in this thread. Look at the chart baseline made, adjust gbrice's diet to fit your macro needs. Try it for a couple weeks, and adjust as needed.

  10. #10
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,443
    Quote Originally Posted by vipuk View Post
    Mate if you could help me setup a good diet

    I need some good advise I can follow. Word for word .

    I work really hard at the gym but I know my diet needs alot

    Cheers
    I can't tell you what and when to eat, word for word. I don't know what you can and can't or will and won't eat, what you have access to, times you can eat, etc. More importantly, you will learn nothing. Research is your friend - I posted my diet as a guideline where you can see food choice and my macros, meal timing, etc.

    Quote Originally Posted by jl39 View Post
    hey gbrice do u cook those liquid egg whites or just throw em in a shake and throw it back? will ur body digest it if u dont cook it?
    I cook mine, but know plenty of guys who just throw them in a shake. I can't do it man, it's like eating snot to me.

    Quote Originally Posted by bmor View Post
    Hey vipuk,

    I am by no means a diet expert, I come here to learn, as i assume you do too You need to figure out how many calories you need in a day. Here is a good starting point:
    http://forums.steroid.com/showthread...ine-s-Guide-**

    Gbice posted up an excelent diet plan ealier in this thread. Look at the chart baseline made, adjust gbrice's diet to fit your macro needs. Try it for a couple weeks, and adjust as needed.
    ^ ^ excellent advice

  11. #11
    vipuk is offline Junior Member
    Join Date
    May 2009
    Location
    Uk
    Posts
    129
    Blog Entries
    1
    Ok thanks as you know it's hard to get it right - just could have done with a heads up- iv trained for 10 years but I'm diet is crap that's why I use protien shacks to I get an good amount of protien - but again thanks I will keep trying to get my 6 pack haha
    Cheers

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •