Diet help

**vipuk** · 03-16-2011, 11:38 AM

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

**gbrice75** · 03-16-2011, 12:24 PM

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

**vipuk** · 03-16-2011, 12:34 PM

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.

**gbrice75** · 03-16-2011, 12:55 PM

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.

**vipuk** · 03-16-2011, 01:06 PM

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

**vipuk** · 03-16-2011, 01:28 PM

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

**jl39** · 03-17-2011, 12:48 AM

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?

**vipuk** · 03-17-2011, 05:22 AM

Any ideas gbrice ?

Cheers mate

**bmor** · 03-17-2011, 10:12 AM

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.

**gbrice75** · 03-17-2011, 11:03 AM

Originally Posted by vipuk

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.

Originally Posted by jl39

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.

Originally Posted by bmor

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

**vipuk** · 03-17-2011, 12:10 PM

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