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  1. #1
    sheytoon is offline Associate Member
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    Summer is coming please help...

    All

    Well summer is on its way in the part of the world that I’m in and it’s time for me to get lean. Just a little background, I’m 30, weighing roughly 98Kg’s and need to shed some fat…I’ve been training for around 10 years but in the last 2 years, I really let myself go due to relationship issues…I ate like cr@p and ended up looking like cr@p. I’ve been dieting for the last 5 weeks and managed to shed 4-5kgs… I was using the following diet and a ECA stack:

    Meal One
    4 egg whites
    45g Oats
    Totals (all in grams)-
    Fat: 2.3
    Sat Fat: 0.6
    Protein: 45.3
    Sugar: <1
    Carbs: 29.3
    Sodium: 0.005
    Calories: 332

    Meal Two
    125g Brown Rice
    160g Chop Chop Chicken (chili)
    Salad
    Totals (all in grams)-
    Fat: 15.1
    Sat Fat: 3
    Protein: 37.9
    Sugar: 5
    Carbs: 39.8
    Sodium: 0.405
    Calories: 457

    Afternoon Snack
    185g Can of Tuna in Spring water (with lemon juice)
    Totals (all in grams)-
    Fat: 2
    Sat Fat: 0.6
    Protein: 35
    Sugar: 1
    Carbs: 1
    Sodium: 0.448
    Calories: 160

    Post Workout
    Protein Shake
    Totals (all in grams)-
    Fat: 3
    Sat Fat: 2
    Protein: 36
    Sugar: 2
    Carbs: 2
    Sodium: 0.08
    Calories: 180

    After workout
    Protein Shake
    Totals (all in grams)-
    Fat: 3
    Sat Fat: 2
    Protein: 36
    Sugar: 2
    Carbs: 2
    Sodium: 0.08
    Calories: 180

    Dinner
    200g Lean Red Meat (i.e. Scotch fillet )
    Salad
    Totals (all in grams)-
    Fat: 20
    Sat Fat: 7
    Protein: 61
    Sugar: 0
    Carbs: 0
    Sodium: 0.094
    Calories: 400

    Before Bed
    Protein Shake
    Totals (all in grams)-
    Fat: 3
    Sat Fat: 2
    Protein: 36
    Sugar: 2
    Carbs: 2
    Sodium: 0.08
    Calories: 180

    So this gives me the following totals on a daily basis (in grams):
    Fat: 48.4g
    Sat Fat: 17.2g
    Protein: 287.2g
    Sugar: 13g
    Carbs: 76.1g
    Sodium: 1.192g
    Calories: 1889

    For good oils and fats I’m taking fish oil caps.

    I just want to ensure that my diet looks good before I go any further as I still have a long way to go.
    My training is a 5 day on 2 day off. Cardio 5 times a week for about 30 mins. I tend to burn (so the machine says) roughly 500cals just from my running.
    I haven’t had a body fat test as I will go by what I look in the mirror. So far I have dropped a lot of fat as my top abs can now be seen…I still however have to get rid of the lower tummy fat and love handles 

    Any suggestions/feedback on my diet would be much appreciated

    Thanks all…
    Last edited by sheytoon; 10-13-2011 at 12:54 PM.

  2. #2
    sheytoon is offline Associate Member
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    Hi All,

    Well summer is on its way in the part of the world that I’m in and it’s time for me to get lean. Just a little background, I’m 30, weighing roughly 98Kg’s and need to shed some fat…I’ve been training for around 10 years but in the last 2 years, I really let myself go due to relationship issues…I ate like cr@p and ended up looking like cr@p. I’ve been dieting for the last 5 weeks and managed to shed 4-5kgs… I was using the following diet and a ECA stack:

    Meal One
    4 egg whites
    45g Oats
    Totals (all in grams)-
    Fat: 2.3
    Sat Fat: 0.6
    Protein: 45.3
    Sugar: <1
    Carbs: 29.3
    Sodium: 0.005
    Calories: 332

    Meal Two
    125g Brown Rice
    160g Chop Chop Chicken (chili)
    Salad
    Totals (all in grams)-
    Fat: 15.1
    Sat Fat: 3
    Protein: 37.9
    Sugar: 5
    Carbs: 39.8
    Sodium: 0.405
    Calories: 457

    Afternoon Snack
    185g Can of Tuna in Spring water (with lemon juice)
    Totals (all in grams)-
    Fat: 2
    Sat Fat: 0.6
    Protein: 35
    Sugar: 1
    Carbs: 1
    Sodium: 0.448
    Calories: 160

    Post Workout
    Protein Shake
    Totals (all in grams)-
    Fat: 3
    Sat Fat: 2
    Protein: 36
    Sugar: 2
    Carbs: 2
    Sodium: 0.08
    Calories: 180

    After workout
    Protein Shake
    Totals (all in grams)-
    Fat: 3
    Sat Fat: 2
    Protein: 36
    Sugar: 2
    Carbs: 2
    Sodium: 0.08
    Calories: 180

    Dinner
    200g Lean Red Meat (i.e. Scotch fillet )
    Salad
    Totals (all in grams)-
    Fat: 20
    Sat Fat: 7
    Protein: 61
    Sugar: 0
    Carbs: 0
    Sodium: 0.094
    Calories: 400

    Before Bed
    Protein Shake
    Totals (all in grams)-
    Fat: 3
    Sat Fat: 2
    Protein: 36
    Sugar: 2
    Carbs: 2
    Sodium: 0.08
    Calories: 180

    So this gives me the following totals on a daily basis (in grams):
    Fat: 48.4g
    Sat Fat: 17.2g
    Protein: 287.2g
    Sugar: 13g
    Carbs: 76.1g
    Sodium: 1.192g
    Calories: 1889

    I just want to ensure that my diet looks good before I go any further as I still have a long way to go.
    My training is a 5 day on 2 day off. Cardio 5 times a week for about 30 mins. I tend to burn (so the machine says) roughly 500cals just from my running.
    I haven’t had a body fat test as I will go by what I look in the mirror. So far I have dropped a lot of fat as my top abs can now be seen…I still however have to get rid of the lower tummy fat and love handles L

    Any suggestions/feedback on my diet would be much appreciated

    Thanks all…

  3. #3
    sheytoon is offline Associate Member
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    anyone?

  4. #4
    sheytoon is offline Associate Member
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    no one...???

    Also I have made some changes as my breakfast values were incorrect.

    PS...I know I posted the diet twice but the forum wasn't working for me as it showed my post as being empty..?? Any suggestions would be really appreciated....Thanks

  5. #5
    Flier's Avatar
    Flier is offline Productive Member
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    That´s some serious counting, I just eat, and train hard.
    Gbrice, Slim, JV ?

  6. #6
    sheytoon is offline Associate Member
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    Thanks Flier...I had my shopping with me so thought I would try and get the numbers as exact as possible At the end of the day its the diet that makes the difference. I'm planning on going my 4th cycle but that's when I have achieved my bf% goal...

  7. #7
    Flier's Avatar
    Flier is offline Productive Member
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    I´ve never tried counting.
    And I´ve always been worried I´m not getting enough food, so I think I overeat, as I´m all for size over cut.
    If you try to get the numbers exact, you risk loosing muscle.
    But your goal is to shed BF, so different story.
    Your diet and training looks kick ass for what you are trying to achieve.
    Your 5 days of training consists of lifting too right? 1 bodypart per day?
    Did a similar diet many years ago after letting myself go, and the fat melter off. (I was higher on the protein/fat cals)
    How tall are you?

  8. #8
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
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    How much weight do you want to lose? and can you more or less guess your BF since you haven't measured it? and if so, what BF% is your goal?

    and is your cardio that you do 5x's a week, is that after your workout? or fasted? or when?

    WELCOME to the diet forum!
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  9. #9
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Quote Originally Posted by SlimmerMe View Post
    How much weight do you want to lose? and can you more or less guess your BF since you haven't measured it? and if so, what BF% is your goal?

    and is your cardio that you do 5x's a week, is that after your workout? or fasted? or when?

    WELCOME to the diet forum!
    Answers to thes questions please. And what times your meals are.

    And why no carbs in your pre or post workout meals?

  10. #10
    sheytoon is offline Associate Member
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    Thanks Flier

    Yes my training consists of lifting, and its 1 body part per day. eg:
    Mon - back + abs + 25 to 30 mins cardio
    Tuesday – Arms + 25 to 30 mins cardio
    Wed - Legs + abs + 25 to 30 mins cardio
    Thursday – sholduers + 25 to 30 mins cardio
    Friday - Chest (te-shirt workout hahah) + abs + 25 to 30 mins cardio
    Sat & sunday off but may do a run depending on how I feel.

    In regards to the way I train, I do 4 sets (1st being a warm-up and the last a super set with a couple of negatives)

    I’m 6'1 (187cm).

    What were your results like after your diet?

  11. #11
    sheytoon is offline Associate Member
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    Hi SlimmerMe & SteM,

    Thanks for the welcome

    I'm not really concerned with weight. I would like to retain as much muscle as possible but I know I will lose some. I just want to be able to see my lower abs so roughly 10 to 12%. I would say I'm in the 20%'s for body fat. I'll try and get some photos tonight and post them that way you guys have a better idea.

    In regards to my cardio, I do it after my workouts. I just don’t have the time to do it in the mornings. Although saying this, on the weekends I do try and sneak one morning session in before breakfast. However I don’t want to over train either.

    SteM -> My meal breakdown goes a little like this:

    9:30am - Meal one
    12:00/12:30pm - Meal two
    2:30/3:00pm - Meal three
    5:30/6:00pm (when I get home from work) - Pre workout meal
    8:00pm-ish - Post workout meal
    9:00pm-ish - dinner
    11:00pm - Last meal


    In regards to the carbs in the post workout, as you can see I have it quiet late so I try to have minimal carbs after 7pm. However in saying this if it’s going to help me lose fat then I’m open to suggestions….

  12. #12
    sheytoon is offline Associate Member
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    Also just a little update as i tweaked my Diet....so my diet v2 is now the following:

    Meal One -> (Found out that egg whites only have 4gs of protein not what I had)
    5 egg whites
    45g Oats
    Totals (all in grams)-
    Fat: 2.3
    Sat Fat: 0.6
    Protein : 26.1
    Sugar: <1
    Carbs: 26.8
    Sodium: 0.005
    Calories: 229

    Meal Two -> (Changed my chicken type to reduce fat)
    125g Brown Rice
    Tegal Shredded Roast Chicken
    Salad
    Totals (all in grams)-
    Fat: 9.1
    Sat Fat: 2
    Protein : 37.9
    Sugar: 1
    Carbs: 18.21
    Sodium: 0.405
    Calories: 241

    Afternoon Snack -> (Added a small potato)
    185g Can of Tuna in Spring water (with lemon juice)
    Small Potato
    Totals (all in grams)-
    Fat: 2.1
    Sat Fat: 0.6
    Protein : 37.86
    Sugar: 1
    Carbs: 18.21
    Sodium: 0.448
    Calories: 241

    Pre Workout -> (Added some Turkey breast to boost up the Protein)
    Protein Shake
    100g Tegel Honey Roast Turkey
    Totals (all in grams)-
    Fat: 4
    Sat Fat: 3
    Protein : 55.3
    Sugar: 3.6
    Carbs: 5.9
    Sodium: 0.8
    Calories: 281

    After workout
    Protein Shake
    Totals (all in grams)-
    Fat: 3
    Sat Fat: 2
    Protein : 36
    Sugar: 2
    Carbs: 2
    Sodium: 0.08
    Calories: 180

    Dinner
    200g Lean Red Meat (i.e. Scotch fillet )
    Salad
    Totals (all in grams)-
    Fat: 20
    Sat Fat: 7
    Protein : 61
    Sugar: 0
    Carbs: 0
    Sodium: 0.094
    Calories: 400

    Before Bed
    Protein Shake
    Totals (all in grams)-
    Fat: 3
    Sat Fat: 2
    Protein : 36
    Sugar: 2
    Carbs: 2
    Sodium: 0.08
    Calories: 180

    So this gives me the following totals on a daily basis (in grams):
    Fat: 43.5g
    Sat Fat: 17.2g
    Protein : 306.56g
    Sugar: 11g
    Carbs: 91.71g
    Sodium: 2.826g
    Calories: 1980
    Last edited by sheytoon; 10-16-2011 at 05:13 PM.

  13. #13
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
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    Quote Originally Posted by sheytoon View Post
    Hi SlimmerMe & SteM,

    Thanks for the welcome

    I'm not really concerned with weight. I would like to retain as much muscle as possible but I know I will lose some. I just want to be able to see my lower abs so roughly 10 to 12%. I would say I'm in the 20%'s for body fat. I'll try and get some photos tonight and post them that way you guys have a better idea.

    In regards to my cardio, I do it after my workouts. I just don’t have the time to do it in the mornings. Although saying this, on the weekends I do try and sneak one morning session in before breakfast. However I don’t want to over train either.
    Thanks. So you want to take off at least 10-12% BF? by the summer? this should be doable.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  14. #14
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    I'm wondering the same as Stem... where are the carbs around your workout window? You have some carbs in your diet, but IMO they are misplaced and can be much better utilized elsewhere in your day.

  15. #15
    sheytoon is offline Associate Member
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    SlimmerMe -> That’s correct, shaving off 10% within the next 2 - 3 months....

    gbrice75 -> Would you recommend I have my potato as part of my pre workout meal? Also what would you recommend as a good source of carbs for my post workout meal?

    I may start a log with photos etc to show my progress….

  16. #16
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
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    ^^^ photos help a lot......and a Log is a great idea. Keeps you focused.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  17. #17
    sheytoon is offline Associate Member
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    SlimmerMe your right

    OK I'm going to start a log. I'll place the photos in here tonight...

    Any more tips on the diet?

  18. #18
    SlimmerMe's Avatar
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    I forgot your summer is winter elsewhere.....so 10% off will be a great challenge. Will follow your progress....
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  19. #19
    sheytoon is offline Associate Member
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    Thanks SlimmerMe.

    Yes I’m in the southern hemisphere so start of summer is only 2 months away....but I'm aiming to achieve my goals in Jan.

    And your right, this will be a challenge but I’m positive I can do it Watch this space….

  20. #20
    sheytoon is offline Associate Member
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    So this is my first log....Here goes...

    Day one of log..

    Did shoulders and traps today. Exercises were:
    DB military press 4 sets 10 to 12 reps
    Cable side raises 4 sets 15 reps
    Reverse cross over pulls 4 sets 15 reps
    DB shrugs 3 sets 12 reps
    Barbell Shrugs 3 sets 12 reps

    abs - cable pull downs super set with hanging leg raises
    25 min run, 420+ cals burnt.

    Meals were spot and just had my last one.

    I've attached some photos so please be kind. I'm trying to source a photo from earlier this year so you all can see what state I was in before starting...It was bad
    Attached Thumbnails Attached Thumbnails Summer is coming and need diet feedback-2011-10-17-21.21.09.jpg   Summer is coming and need diet feedback-2011-10-17-21.19.30.jpg   Summer is coming and need diet feedback-2011-10-17-21.22.28.jpg  
    Last edited by sheytoon; 10-17-2011 at 06:17 AM.

  21. #21
    SlimmerMe's Avatar
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    KUDOS for posting photos and logging in what you are doing....

    You are on track now...

    Will continue to follow your progress...

    ( ps: I am also thinking you might actually want to start an entirely new thread for your log along with your photos in the first post with goals...this might get more attention. my .02)
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  22. #22
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    I may have missed this but what is your current weight?

    No offence, but you have done 3 cycles? I really wouldn't even start considering another one for quite some time.

    A pic of you standing relaxed would help but I'm guesstimating you are high 20's bodyfat. But don't worry, if you have the desire, we'll give you the tools to fix it.

  23. #23
    sheytoon is offline Associate Member
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    SteM -> My current body weight is 98kgs. In regards to the cycles, yes did them when I was around 25 -27. However like I said I let myself go for 2 years (eating bad, drinking far too much etc etc) so any gains I had all got covered up
    In regards, to a relaxed pic, I'll get one done next week when I redo my photo shoot

    SlimmerMe ->Thanks . I'll start a new thread with all the info.

  24. #24
    AnabolicJ's Avatar
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    good luck

  25. #25
    Back In Black's Avatar
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    Ok, I'm gonna suggest you make your meals up, as follows

    9.30 - Carbs 40g, Pro 40g, Fat 9g
    12.00 - As meal 1
    3.00 - Pro 40g, Fat 9g, Carbs from fibrous green veggies
    5.00 - As meal 1 & 2
    PWO - Carbs 40g, Pro 40g, Fat minimal
    Bedtime - Pro 40g, Fat 9g Carbs minimal

    That'll give around 2100-2200 cals and I know that is 4 meals with carbs but it's only about 160g per day and we can work on that depending on your progression. No bread. No milk. No refined carb sources. No sugar.

    PWO if you can get a protein blend of 33% each of whey, egg and casein that is preferable. If not get whey and casein and go 50/50.

    Fats - What doesn't come from your lean meats, eggs and oats, should be supplemented in fish oils. The figures given may be a little low but we'll see how you go.

    In all honesty to drop from mid 20's in bodyfat to 10-12% is gonna take longer than January. But in that time you can make astounding progress and maybe by the end of summer you will be somewhere close.

    Work a diet out based on those figures and list it and we'll have another look.

  26. #26
    Back In Black's Avatar
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    Quote Originally Posted by sheytoon View Post
    Thanks Flier

    Yes my training consists of lifting, and its 1 body part per day. eg:
    Mon - back + abs + 25 to 30 mins cardio
    Tuesday – Arms + 25 to 30 mins cardio
    Wed - Legs + abs + 25 to 30 mins cardio
    Thursday – sholduers + 25 to 30 mins cardio
    Friday - Chest (te-shirt workout hahah) + abs + 25 to 30 mins cardio
    Sat & sunday off but may do a run depending on how I feel.

    In regards to the way I train, I do 4 sets (1st being a warm-up and the last a super set with a couple of negatives)

    I’m 6'1 (187cm).

    What were your results like after your diet?
    I wouldn't train delts and chest and concurrent days. Your tri's will need longer to recover to fully give your chest a proper workout.

    Cardio after weights 20 minutes HIIT followed by another 10-20 minutes steady pace.

  27. #27
    sheytoon is offline Associate Member
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    Quote Originally Posted by SteM View Post
    Ok, I'm gonna suggest you make your meals up, as follows

    9.30 - Carbs 40g, Pro 40g, Fat 9g
    12.00 - As meal 1
    3.00 - Pro 40g, Fat 9g, Carbs from fibrous green veggies
    5.00 - As meal 1 & 2
    PWO - Carbs 40g, Pro 40g, Fat minimal
    Bedtime - Pro 40g, Fat 9g Carbs minimal

    That'll give around 2100-2200 cals and I know that is 4 meals with carbs but it's only about 160g per day and we can work on that depending on your progression. No bread. No milk. No refined carb sources. No sugar.

    PWO if you can get a protein blend of 33% each of whey, egg and casein that is preferable. If not get whey and casein and go 50/50.

    Fats - What doesn't come from your lean meats, eggs and oats, should be supplemented in fish oils. The figures given may be a little low but we'll see how you go.

    In all honesty to drop from mid 20's in bodyfat to 10-12% is gonna take longer than January. But in that time you can make astounding progress and maybe by the end of summer you will be somewhere close.

    Work a diet out based on those figures and list it and we'll have another look.
    Thanks SteM. I really appreciate the feedback

    OK so I tried to get it as close as possible to what you suggested so here it is:

    Meal One:
    5 Egg Whites
    45g Oats
    1 Scoop Protein
    1 Banana
    Totals (all in grams)-
    Fat: 4.28
    Sat Fat: 1.785
    Protein : 45.13
    Sugar: 2
    Carbs: 50.8
    Sodium: 0.005
    Calories: 411

    Meal Two
    125g Brown Rice
    Tegel Hony Roast Turkey (200g)
    Salad
    Totals (all in grams)-
    Fat: 6.5
    Sat Fat: 3
    Protein : 43.7
    Sugar: 4.2
    Carbs: 43.6
    Sodium: 1.445
    Calories: 413

    Afternoon Snack
    Small Potato
    185g Can of Tuna In Spring Water (with lemon juice)
    1 Banana
    Totals (all in grams)-
    Fat: 2.58
    Sat Fat: .811
    Protein : 38.89
    Sugar: 1
    Carbs: 41.21
    Sodium: .462
    Calories: 333

    Pre Workout
    Protein Shake (2.5 scoops)
    1 Banana
    Totals (all in grams)-
    Fat: 4.23
    Sat Fat: 2.685
    Protein : 46.03
    Sugar: 2.5
    Carbs: 25.5
    Sodium: .1
    Calories: 317

    After workout
    Protein Shake (2 scoops)
    2 Banana's
    Totals (all in grams)-
    Fat: 3.96
    Sat Fat: 2.37
    Protein : 38.06
    Sugar: 2
    Carbs: 48
    Sodium: .08
    Calories: 364

    Dinner
    Tegal Shredded Roast Chicken (200g)
    Salad
    Totals (all in grams)-
    Fat: 4.6
    Sat Fat: 2
    Protein : 50.2
    Sugar: 1
    Carbs: 1
    Sodium: 1.3
    Calories: 258

    Before Bed
    Protein Shake
    Totals (all in grams)-
    Fat: 3
    Sat Fat: 2
    Protein : 36
    Sugar: 2
    Carbs: 2
    Sodium: .08
    Calories: 180

    So this gives me the following totals on a daily basis (in grams):
    Fat: 29.15g
    Sat Fat: 14.651g
    Protein : 298.01g
    Sugar: 14.7g
    Carbs: 212.11.1g
    Sodium: 3g
    Calories: 2276

    What you think SteM? If I need to tweak it then please let me know. In regards to the fats I'll just have some fish oil to fill in the gaps....

  28. #28
    Back In Black's Avatar
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    You have an extra meal to what I suggested and your carbs are too high. And your fat is too low. And what's with all the bananas?

    Meal 1 add an egg yolk.

    Meal 2 is good.

    Drop the banana and potato from meal 3. Lean protein, green veggies and essential fats.

    Pre workout - sweet potato, chicken and some brocolli.

    Post workout ditch the bananas and make your carbs up with 50 of powdered oats.

    Ditch the bedtime shake.

  29. #29
    sheytoon is offline Associate Member
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    OK thanks again SteM. I'll update and post again.

    I thought bananas are a good source of V and potassium so why not add it in the mix

    Also thanks for the cardio tip. I'll give it a try tomorrow as today will need to be a day off due to work. However i will be working out on Sat to make up for it....

  30. #30
    sheytoon is offline Associate Member
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    OK SteM, Think this looks a little better:

    Meal One
    4 Egg Whites
    1 Whole Egg
    45g Oats
    Protein (1 scoop)
    1 Banana
    Totals (all in grams)-
    Fat: 9.28
    Protein : 47.13
    Carbs: 49.3
    Calories: 468

    Meal Two
    125g Brown Rice
    Tegel Hony Roast Turkey (200g)
    Salad
    Totals (all in grams)-
    Fat: 6.5
    Protein : 43.7
    Carbs: 43.6
    Calories: 413

    Meal Three
    1 Tablespoon Natural Peanut Butter
    185g Can of Tuna In Spring Water (with lemon juice)
    1 cup Broccoli
    Totals (all in grams)-
    Fat: 10
    Protein : 43
    Carbs: 11
    Calories: 301

    Pre Workout
    Tegal Shredded Roast Chicken (200g)
    1 cup Broccoli
    100g Sweat potato
    Totals (all in grams)-
    Fat: 5.6
    Protein : 56.2
    Carbs: 31
    Calories: 398

    After workout (All mixed in a blender)
    Protein Shake (2 scoops)
    1 Cup Raspberries
    45g Oats
    Totals (all in grams)-
    Fat: 6.3
    Protein : 43.1
    Carbs: 42.3
    Calories: 388

    Dinner
    Tegal Shredded Roast Chicken (200g)
    Salad
    Totals (all in grams)-
    Fat: 4.6
    Protein : 50.2
    Carbs: 1
    Calories: 258

    Total daily intake:
    Fat: 42.28g
    Protein: 283.33
    Carbs: 178.2
    Calories: 2226 (est)

    Also I'm going to change my protein to this:
    http://www.punchsupplements.co.nz/su...ee-shaker.html

    This will give me roughly around 3g reduction in fat/day and a little bit more protein

    Let me know your thoughts SteM....Really appreciate this...

  31. #31
    sheytoon is offline Associate Member
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    SteM,

    Just an update..I changed my dinner to this

    Dinner
    Tegal Hony Roat Turkey (200g)
    Salad
    Totals (all in grams)-
    Fat: 2
    Protein : 39.6
    Carbs: 7.8
    Calories: 202

    So this will give me the following...

    Total daily intake:
    Fat: 39.68g
    Protein : 272.73
    Carbs: 185.2
    Calories: 2170 (est)

  32. #32
    sheytoon is offline Associate Member
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    Also if anyone is following I have a log started here:

    http://forums.steroid.com/showthread...for-summer-log

  33. #33
    auslifta's Avatar
    auslifta is offline Retired MONITOR
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    This last one you posted looks good(post 30). You'll be dropping fat in no time. Keep this up for 16 weeks and you should be pretty close to your goal.
    Can you do 40mins cardio after weights for first 6 weeks then bump it up to HIIt first 15mins followed by 35-40mins low for the following weeks 7-10. Weeks 11-16 add fasted am cardio for 40mins every day and change your protein sources to steamed fish, egg whites or boiled chicken breast.

  34. #34
    sheytoon is offline Associate Member
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    Hi Auslifta

    Thanks for the feedback, glad to see I finally got it

    Its more food shopping tonight woohoo

    In regards to the cardio, I'll do what you suggested. I'll aim for 40 min, 20 min HIIT and the rest a jog...I was actually thinking of doing cardio in the morning (something around 20 mins) but thought that two sessions may be over doing it?? I do want to retain some good muscle mass…If it wont make me lose to much muscle then I’ll add some in the morning further down the line. I’ll just get some glutamine.

  35. #35
    auslifta's Avatar
    auslifta is offline Retired MONITOR
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    I have done that same routine I stated and didnt lose much if any muscle. At one stage I was doing 2 1hour sessions a day 6 days a week for 2 weeks, although I wouldnt ssuggest you do that. I was just trying to get really ripped. Ramp it up over the 16 weeks.

  36. #36
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Go with it as it is, you can make minor adjustments as you go along to suit you and your workouts. Though I would probably steal 10g of carbs from meal 1 and put it in pre workout.

    And yes, as much cardio as you can handle. Your bodyfat will help spare most of your LBM as long as you keep your diet in check.

    Good luck.

  37. #37
    sheytoon is offline Associate Member
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    Quote Originally Posted by auslifta;5***526
    I have done that same routine I stated and didnt lose much if any muscle. At one stage I was doing 2 1hour sessions a day 6 days a week for 2 weeks, although I wouldnt ssuggest you do that. I was just trying to get really ripped. Ramp it up over the 16 weeks.
    That's awesome to hear...I'll wake up early tomorrow and do a 20 min jog before work. Then do my 40 min in the afternoon I'll keep you posted in my log....

  38. #38
    sheytoon is offline Associate Member
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    Quote Originally Posted by SteM;5***622
    Go with it as it is, you can make minor adjustments as you go along to suit you and your workouts. Though I would probably steal 10g of carbs from meal 1 and put it in pre workout.

    And yes, as much cardio as you can handle. Your bodyfat will help spare most of your LBM as long as you keep your diet in check.

    Good luck.
    SteM,

    Once again really appreciate this. I'll tweak it like you said. Just a quick question, do I eat like this on my day off as well? I'm assuming so...

  39. #39
    Back In Black's Avatar
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    Obviously you'll ditch the post workout shake but I just sub it for a meal with the same macro's. For me that's 50g wholewheat pasta, 170g chicken breast and maybe some bell pepper and cougette (zuchini). and some fish oil.

  40. #40
    sheytoon is offline Associate Member
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    Quote Originally Posted by SteM;5***660
    Obviously you'll ditch the post workout shake but I just sub it for a meal with the same macro's. For me that's 50g wholewheat pasta, 170g chicken breast and maybe some bell pepper and cougette (zuchini). and some fish oil.
    Thanks SteM..I'll stop bugging you now

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