Diet as per steM request

[milky01623]

Hi there this is what ism eating now on a daily basis,I know it's probably not that good but as I said I am a lorry driver doing 4 consecutive nights away from home.
Oh and please don't laugh chaps but I honestly have no idea as to what macros etc are
Here goes
STATS Height 5'10"
Weight 14st8lbs (205lbs give or take)
Body fat roughly 30-35% at a guess
Age 41

Breakfast Protein shake

Snack. Piece of fruit

Lunch. Tuna sandwich on whole meal

Snack. 100g pack of chicken breast

Dinner. Protein shake


Evening meal. Weight watchers ready meal usually contains chicken and veg

Well there you have an average daily meal plan I know it's not the best and thats why I'm asking for help.....

Training. I can only hit the gym twice a week usually sat and Sunday
Saturday. Chest and arms,and 6 mins reaction training in 2 min bursts
Sunday. Shoulders and back. 10 mins on an amt machine at resistance 10
Both days are heavy lifting days where I push my limits every time

Well I hope you can help me get a structured diet and loose my belly...
I have in my truck a fridge and a small oven for warming things up

[binsser]

macros are calories,protien,fats you need to figure out what youve read and put it down and looking at that diet m8 you wont stick to it if your 30-35 percent body fat youll feel your starving and start cheating then its all out the window so give me 5 im gonna look at something quick!

[binsser]

ok so you should be eating for maitenance 2462 calories a day so you want to get your body fat right down so go for 2000 calories a day with 40/40/20 split this means 40 percent protien 40 percent crabs 20 percent fats (good fats) so work out what the calories intake is on your foods mate and you need a carb in your first meal ie oats so you dont feel tired and starving straight away!

[milky01623]

Thanx for the reply mate what I need to do is sit down and design a meal plan that combined adds upto 2000 cals per day and split each meal 40/40/20
Can I just say that the body fat is pure guess work but after looking at some of the pics of other guys on here I would re evaluate it to around 25% and I don't really get hungry that much so cheating doesn't really come into it I REALLY want to lose the belly and just piss my bro in law off as he thinks he's the daddy!

Please help in other words could you possibly give me a plan to work by thanks
MILKY the English trucker

[binsser]

ok its like this.. as a basic typical diet example it would be -

breakfast - wholemeal toast 8 eggs or if no time shake with oats and whey(1 cup oats 2 scoops whey blend with water)

meal 2 - chicken /veg

meal 3 chicken /veg

meal 4 tuna/flaxseed oil

meal 5 chicken sald

meal 6 low-fat cottage chesse 125g

good multi-vit/cod liver/l-glut

just a quick example bud but you need to stick to chicken as its the best meat or turkey have your main carb meals before and after the gym then chicken/salad etc etc This is sort of what i do but i change it up from time to time as i dont want to lose to much muscle mass but this is a good start for you bud your diet now consists of =

wholemeal everything ---not white
chicken
turkey
tuna
flaxseed oil
cider viniger (for taste on salads)
oats
whey
bananas
veg
salad

sort out your diet TRAIN and in 3-4 months time youll be well happy mate and if you can take your ass for a run lolololol

[milky01623]

Thanks mate I'll keep u posted on my progress lol this is what I needed someone to actually tell me what I CAN eat much much appreciated

[milky01623]

Just one more piece off advice can u name a good protein and multi bit to purchase cos I've tried a few but always feel let down or cheated..... Oh and I'll give the running a try pmsl

[Back In Black]

Just one more piece off advice can u name a good protein and multi bit to purchase cos I've tried a few but always feel let down or cheated..... Oh and I'll give the running a try pmsl

Reflex Peptide Fusion is a nice blend of whey/egg/casein in a 33/33/33 ratio. Any standard multi bit I get mine and my fish oils from simplysupplements dot net.

Do you have some dumbbells or a kettle bell you can put in your cab for a midweek full body weight/cardio routine?

[milky01623]

No but I can purchase a kettle bell what weight and what training can u suggest

[Back In Black]

For an all rounder I'd probably go with a 12kg bell. You'll be able to digher higher rep sets of swings, cleans and presses, o'head squats and lower rep sets of things like o'head tricep extensions bicep curls, shoulder lateral raises. Plenty of choice to work out the full body in 20 mins or less. That twice a week whilst you are away with 2 days heavy lifting will help. You don't live near me do you, I have one for sale?!

Re: diet - it's about planning. Depending on the size of your fridge you can keep a few days of pre cooked chicken and eggs in there and your veggies. Powdered oats are gonna be your best friend carb wise whilst you are away. Maybe if you can fit them in your fridge then baked potatoes will be ok too. Cans of tuna, pre cooked rice. Plenty of options. You can have a bit more flair about your food when you are home.

[milky01623]

Well mate I would buy your kettle bell only 1 prob your in the USA (I think) and I'm in the uk lol and although me dad races pigeons I don't think one could carry it that far lolol

[Back In Black]

Well mate I would buy your kettle bell only 1 prob your in the USA (I think) and I'm in the uk lol and although me dad races pigeons I don't think one could carry it that far lolol

Ha ha mate, I'm a north easterner currently living in Gloucestershire! Pigeon racing is a very northern thing, normally!

[milky01623]

You got me I'm a derbyshire lad flat cap n ferret lol

[Back In Black]

You got me I'm a derbyshire lad flat cap n ferret lol

Ha ha, I'm moving to Nottingham soon so I'll keep an eye out for the birds.

Grab a 12kg bell it will certainly help as long as you can motivate yourself to exercise in a lorry park!

[milky01623]

Mate let me know when you get to notts I moved there about 8 yrs ago

[milky01623]

Hey they don't call me mr motivator for nowt lololol

[Back In Black]

Mate let me know when you get to notts I moved there about 8 yrs ago

As soon as I find a retail premises in West Bridgford I'll be there and let you know!

Now, where's this diet you are working on?

[busybody]

hey milky.
the hardest part of any cutting diet will be the loss of sugar.
we get so used to getting all this sweet stuff that it's tough to suddenly lose it.
your body has to get used to low gi carbs. that's where the real weight loss comes in.

and you also have to get used to the different split of dieting and weighttraining for muscle growth.
a 40/40/20 split (with carbs/protein/fat) is typical.
this will be a little different also because of the wayyy higher protein aspect.
most ppl dont realize how little protein they get in a day. when you think about it and you have to take in
100 grams of protein a day, that will drastically change how you look at food. at first, honestly, you'll
probably hate it. you'll get used to it though.

and lastly, get used to loving vegetables. it had to happen....I know.
start to love beans (a great food), oats, broccoli, etc. there is a reason you
dont see 300 lb. vegetarians walking around. it's not rocket science. they are taking
in way less calories than the rest of us, and they are better, more healthy calories.

like stem said, any way we can help, let us know.
this is all just my 2, but more than happy to help.

[milky01623]

Morning........ Here's a list of what I've brought in my Magic box this week lol
Baked pots x3
Turkey breast x5 100g pieces
Canned tuna x3
Hard boiled eggs x8
Broccoli
Carrots
Cottage cheese (low fat)
Mange tout
Rice and peas (wholegrain)
Chicken breast
Fruit
I don't really have a structured meal plan but was going to just eat little and often.... What do you think???? Oh and I have ground oats and my protein shakes.... Help

[binsser]

youll need 200gms min of protien as well m8 not 100g its 1.5-2grams per lbs so if your a 200lb man you need a min of 300grams of protien!

[milky01623]

Thanks mate I'll have to find a supermarket and top up with some more ill post what I've had today later and pointers would be welcome as to where I'm going wrong or right

[milky01623]

Ok so here's what I've eaten today

5am protein shake 2 protein 1 ground oats

10am 1x piece of 100g turkey,1 boiled egg,1 banana and multi vit 2 omega 3 caps

12am 2x 100g turkey medium baked potato and 1 can of tuna

4pm 2x 100g turkey

7pm 1 x ready meal (40 30 30) so added more chicken to make it 40 40 20

As I keep saying this is the first time I've tried doing a structured diet and it's probably not very good but it is my first day and I am desperately seeking pointers and advice I will also have a casein shake before bed around 10pm
Can anyone give me feed back etc many thanks milky

[binsser]

ok thats a very good start m8 between 10-12 am if you can do abit of cardio or weights or running so the carbs are slighly used up change the ready meal too chicken or turkey with a salad and your diet is turning mint remember you can eat as much salad as you like really as long as its green ;-)

[milky01623]

Thanks mate I thought it was way off lol
The cardio may prove a problem but then again I'm a car transporter driver so instead of walking around compounds I could run it usually takes about an hour or so to load 11 cars so would that be ok

[binsser]

whatever you can do to get your heart beating against your chest m8 and you there lololol

[milky01623]

Does the heart beating include watching xxx rated material
Lolol sorry just trying to b light hearted

[binsser]

ha ha ha depends if your acting it out with your misses yeah but if not ull end up with one skinny arm and one massive arm lololol

[milky01623]

I've often wonders why my right side is thinner than the left

[milky01623]

Diet day 2
Meal 1 protein/oats shake
Meal 2 200g pork 2 eggs med banana
Meal 3 300g low fat cottage cheese med baked pot multi bit 2 omega 3 caps
Meal 4 150g chicken
Meal 5 chicken rice peas broccoli
Meal 6 bedtime shake

Ok guys what do you think is it shaping up well? Pointers please

[binsser]

good / drop pork replace for chicken-turkey or carboard lololol

[Back In Black]

OK Milky I would recommend

Meals 1 and pre and post workout - 50g carbs, 40g protein and 8g fats

ALl other meals - protein 40g, 10g fat and carbs ONLY FROM fibrous green veggies

Your pork will be ok as long as it is lean and not pre packaged (sodium content). Your food choices are ok but you do need to quantify your macro's in each meal as above. Put something together and we'll straighten it out

[milky01623]

Cool I've found the basic guide info on here so I'll work a plan out
Why do I feel tired? Is this because I've dropped sugar out of my diet

[milky01623]

Day 3
Meal 1 breakfast shake 2/1
Meal 2 3 turkey rashers on whole meal
Meal 3 2 handfuls of nuts 1 egg can of tuna multi vit 2 omega 3 caps
Meal 4 250g low fat cottage cheese
Meal 5 lamb dinner ( lean lamb with all fat removed,no gravy lots of veg)
Meal 6 bedtime shake

Pointers please and as of next week I will start to add macros I just need to understand it more and work out a meal plan

[Back In Black]

More/some green veg in 2 of the meals without. Also, we are looking to drop bread and higher sugar veggies such as peas and carrots as much as possible.

Tbh, at 30%+ bodyfat even the diet you have above will yield results provided calories are in check.

Do you have a family meal in the evening?

[milky01623]

No I don't have a family meal in the evening it's just what the wife puts as a meal from Sunday dinner.... We normally have chicken as its my lads favourite I'll try harder with the veggies though but it's good to know I'm on the right path many many thanks

[milky01623]

Ok so 5 days into my diet and it's going well below is my first attempt at a meal plan with macros please fell to adjust/alter it in anyway to help me on the right path thanks

Meal 1 breakfast shake 2:1 protein oats. 29c 45p 3.7f unsure on cals

Meal 2 2xeggs med banana 2 x turkey rashers 300cals 27c 30p 12f

Meal 3 100g chicken rice and peas 259 cals 23c 30.5p 4f

Meal 4 tuna salad med banana 225cals 27c 42p 5f

Meal 5 100g turkey boiled pots broccoli 290 cals 30c 36p 2f

Meal 6 bedtime shake 2c 40p 1.2f unsure of cals

Well thats my first attempt so any tweaks etc would be welcome

[Back In Black]

It's ok mate, it'll get you going at least. HOWEVER, your fats and, as a result, overall cals are too low.

SImply, I would get your fat content in each meal to about 8g. SUpplement if necessary with omega 3 fish oil, pumpkin and sunflower seeds, natural peanut butter. That'll get you closer to 1900cals.

We can worry about exclusion of fruits in the not too distant future.

[milky01623]

Ok so I've taken the advice posted here's what's in my magic box this week
Chicken breast
Turkey breast
Tuna canned
Turkey rashers
4x cartons of cooked cous cous
Lots of veggies
Lots of salad
Pumpkin seeds
Sunflower seeds
Hopefully this is all ill need for my meal plans
Weighed myself yesterday I'm down 2lbs on last week :-)
If anyone can see anything I've missed then please advise many thanks milky

[milky01623]

Well I've finally done it!!!!!
Got my ass into gear and done some cardio after parking up for the night and I feel GREAT

30 mins jog at a steady pace
3 sets of Bose push ups
3 sets of inverted dip (arms raised 18" higher than me feet)
I know it's not a lot but for me its a start