My diet and training any help welcomed

[bigpapa1069]

Ok guys and girls here goes,

I am 18/6 so im pretty heavy but only 27% body fat on todays reading. Im 30 years old and ive been in the gym for 12 years. My weight gains cane about over a divorce, knee op amd being unable to train but i need to get my fat backside on track again!!!

Now ive cut before but never got very lean i did drop to 15 stone.

Ok my tdee thing is 3289 so im going for 2700 kals a day and my split is 50/30/20 as carbs dont go to good with me guys. So 50 p 30 c 20 f

337.5 p 202 c 60 f
The protein shake i use is optimum nutrition gold standard whey its great and full of bcaa and other goodies! So when i say shake am refering to this product.

0630 2 slices of burgen bread, shake
60/27.8/10
0900 shake, 1 apple, 1 pear
48/6/2
1200 2 tins tuna, 1/4 red onion, light salad cream
67.7/13/11.2
1500 shake/pear
48/3/1
1800 2xchicken breast and frozen mixed veg
50/7.3/6.7

When im training i used a build and recover
25/63/1.2
On no training days i will grab some cold meat and another couple bits of fruit to compansate for this b&r drink.

My training is 3x10 heavyish with moves like chest press shoulder press shrugs deadlofts squatts tricept extentions etc compound moves and i do 20 mins on the treadmill of interville training. Because i have a belly should i do the plank more and push ups for the moobage

Any help and tweeks welcomed but im gonna try this for 2 weeks first as i want to lose weight and keep it off plus goong on hols on sept 10th

[Back In Black]

Hello mate. Firstly, there are way more than 6g carbs in an apple and a pear. You'll have at least 10g in each. Fruit is not a great choice when cutting and I'd like to see less shakes and more real sources of protein.

Your weight is 258lbs? 18st6lbs? I'd be aiming for a max of 2500 cals per day. I like your macro split and carbs being focused mainly pre and post workout.

Cardio is your friend. Just do it. At 27% it doesn't matter what type, just move. Lots!

[Back In Black]

And your build and recover has 63g carbs? If so, I suspect it is mostly sugar? Finish it and don't buy another. Real carbs before and after training, sweet pots/oats/brown rice.

[bigpapa1069]

Ok mate cheers and yeah its extreme nutrition b&r 2 scoops 63g carbs. So what are you suggesting i switch to a normal shake after training and come home and eat sweet potato etc????? And il get down to the 2500 al relook my diet here comes another two hours lol!!!!!!

I assume tinned tuna is ok its just easy to pour water in a shaker whilst at work than drain tuna etc!!!! Cheers mate

[Back In Black]

Canned tuna is fine. Appreciate work gets in the way sometimes but you don't have to eat 6 times or more per day. How about breakfast, lunch, as soon as you finish work, post workout (depending what time of day you train). Just fit your macro's into 4 meals not 6. You may even be less hungry.

Post workout I eat a real meal of brown rice, tuna and veg. I supplement that meal with 10g whey and 10g casein.

[bigpapa1069]

Training the now is mostly friday afternoon sat and sun 11ish and interville training 0630 before work mon-thur i do try to go after work but sometimes im dead on mu feet lol. I will look at what you have said mate and try get some quality foods in before and after gym seshs

[musclekid88]

Kick the fruit out go for brown rice, sweet potato, brown rice cakes, beans, oats etc

[Back In Black]

Kick the fruit out go for brown rice, sweet potato, brown rice cakes, beans, oats etc

Did you bother reading what I wrote?!?!

[Ishallnocheatmyself]

oops

[VitaminX]

hey big papa , I'm in scotland two and have a couple loaves of the burgen bread in the freezer. Haven't taken it out yet because I'm just unsure of the sugar levels in it. I know this isn't my thread but think its relevant here. How good a carb source are grain sources such as soya bread in comparison to the oats?

[Back In Black]

Burgen bread is still bread. It just has soya and linseed added. A such, there are better carb sources out there. I certainly wouldn't use it as a regular carb source and definitely not pre or post workout.

[musclekid88]

Did you bother reading what I wrote?!?!

sorry man just skimmed through it before rushing out the house, my bad

[bigpapa1069]

Well its shopping day tomo i will sack the bread amd get some sweet potato and some brown rice thanks guys!!!! I still love my tinned tuna tho lol burgen bread was just for breakfast tho to give me a good morning carb boost lol

Thanks folks mucho greatfull