Help please

[chris0602]

Ok mate my bad it was a poor post this is what i have done hope this is ok.

Breakfast
Promax Diet shake with water (a low calorie, low carb, high protein ‘meal’ drink with metabloic enhancers
Calories: 228, Protein: 38g, Carbohydrate: 12g, Fats: 3.5g

Mid-Morning Snack
Reflex Instant Whey with water 40g
Apple, 1 small portion cottage cheese
Calories: 235, Protein: 28g, Carbohydrate: 25g, Fats: 2g

Lunch
Chicken breast and salad on 2 slices wholemeal bread
Calories: 246, Protein: 20g, Carbohydrate: 17g, Fats: 3g

Mid-Afternoon Snack
Reflex Instant Whey with water 40g
Promax Diet bar Orange
Calories: 244, Protein: 19g, Carbohydrate: 30g, Fats: 17g

Dinner
Salmon fillet (300g), Medium backed potato (200g), Carrots (150g), Broccoli (75g)
Calories: 443, Protein: 38g, Carbohydrate: 39g, Fats: 17g

Befor bed Reflex Instant Whey with low fat milk

Daily total
Calories: 1396
Protein: 143g
Carbohydrate: 123g
Fat: 31.5g


This is what i have been doing for 1 month and seeing no loss

[gbrice75]

Ok mate my bad it was a poor post this is what i have done hope this is ok.

Breakfast
Promax Diet shake with water (a low calorie, low carb, high protein ‘meal’ drink with metabloic enhancers
Calories: 228, Protein: 38g, Carbohydrate: 12g, Fats: 3.5g

Drop this and eat real food here. 1-2 whole eggs, 4-6 egg whites, and 1/2 cup of oats.

Mid-Morning Snack
Reflex Instant Whey with water 40g
Apple, 1 small portion cottage cheese
Calories: 235, Protein: 28g, Carbohydrate: 25g, Fats: 2g

No more snacks, just meals. Drop this entire meal and replace with 20-40g of a lean protein (chicken, turkey, lean beef, fish, etc) and approx 30g of a complex carb (oats, sweet potato, yam, quinoa, brown rice, lentils/beans, etc)

Lunch
Chicken breast and salad on 2 slices wholemeal bread
Calories: 246, Protein: 20g, Carbohydrate: 17g, Fats: 3g

Better meal than the ones before. What kind of dressing are you using on that salad? What kind of salad, what's in it?

Mid-Afternoon Snack
Reflex Instant Whey with water 40g
Promax Diet bar Orange
Calories: 244, Protein: 19g, Carbohydrate: 30g, Fats: 17g

Another crap meal. Same critique as the other 'snack' - drop it and replacd with real food

Dinner
Salmon fillet (300g), Medium backed potato (200g), Carrots (150g), Broccoli (75g)
Calories: 443, Protein: 38g, Carbohydrate: 39g, Fats: 17g

ALMOST a great meal! Salmon is great. Replace the potato with a sweet potato, OR consider dropping carbs all together as it's late in the day. Drop the carrots (too much sugar) - keep the broccoli and cook in olive oil. You can also do spinach, asparagus, califlower, brussell sprouts, etc here

Befor bed Reflex Instant Whey with low fat milk

Whey is useless before bed, it digests super fast. Replace with Casein protein and add a tbsp of natural peanut butter. Drop the milk at this meal, you don't need the sugar before bed

Daily total
Calories: 1396
Protein: 143g
Carbohydrate: 123g
Fat: 31.5g

You need to find out what your TDEE (maintenance calories) is - then you will know how many calories (roughly) you need to eat to lose. Chances are 1400 is too low.


This is what i have been doing for 1 month and seeing no loss

Getting better, still need to see time of day for each meal, when you work out, etc. I see no pre/post workout meal.

Right off the bat you're probably not losing because you could be starving yourself. 1400 calories is VERY low, I know women who eat more (no offense). Not eating is not the way to go, your body can go into starvation mode and actually store MORE fat, let alone lose what you have.

You have more meal replacements/supps in your diet than real food - not good. Real food is the way to go.

Comments above in bold

[chris0602]

The times are not at this time each day but its close as my brakes at work are not allways the same thank you for your time and help BTW

10.00am Breakfast
Promax Diet shake with water (a low calorie, low carb, high protein ‘meal’ drink with metabloic enhancers
Calories: 228, Protein: 38g, Carbohydrate: 12g, Fats: 3.5g

13.00pm Mid-Morning Snack
Reflex Instant Whey with water 40g
Apple, 1 small portion cottage cheese
Calories: 235, Protein: 28g, Carbohydrate: 25g, Fats: 2g

Gym at 2pm each day and sat and sunday off

16.00pm Lunch
Chicken breast and salad on 2 slices wholemeal bread
Calories: 246, Protein: 20g, Carbohydrate: 17g, Fats: 3g

19.00 Mid-Afternoon Snack
Reflex Instant Whey with water 40g
Promax Diet bar Orange
Calories: 244, Protein: 19g, Carbohydrate: 30g, Fats: 17g

10.00pm Dinner
Salmon fillet (300g), Medium backed potato (200g), Carrots (150g), Broccoli (75g)
Calories: 443, Protein: 38g, Carbohydrate: 39g, Fats: 17g

Befor bed Reflex Instant Whey with low fat milk

Daily total
Calories: 1396
Protein: 143g
Carbohydrate: 123g
Fat: 31.5g