Diet advice please

king_of_inismac

Hey Guys,

Here are my stats: Im 24/5'9/12.5 stone

I go to the gym 3 times a week and have been weight training for on and off for about 6-8 years (initially as a supplement to my martial arts training)

I mostly do upper body work. Biceps, triceps shoulders, back. If I'm being honest I don't do any leg work because I find the martials arts really builds up my legs anyway.

I do some yoga as well, to keep my flexibility up, and to strengthen my core.

Now to my diet ;-)

My aim is not really to get any bigger (probably a sin to say such a thing in here, but the strength I have now is functional. I don't want to get too big) but I would like to reduce my bodyfat so what I have is more prominant, and not hidden behind a layer of fat.

Breakfast:
Bran flakes with whole milk (small portion)

break:
Two slices of wholemeal toast with jam

Lunch:
Wholemeal sandwich with tuna and possibly potato salad

Dinner:
Steak with salad/mixed veg.

What I would like is suggestions to improve my diet or maybe alternatives to the meals I have outlined above.

Thanks in advance,
Martin

Boru.

Hey King,

That's how I got into weight training, to supplement my martial arts. Your idet as you posted is okay, but not particulatly helpful to your stated goals. Beleive me though its better that a lot of people's.

Anyways, your breakfast should include more protein, and should probably be the most calorie dense meal of the day. (perhaps with the exception of your post workout meal). The same applies for your first break - there should be some protein there.

Protein is vitally important in every meal for a number of reasons, it helps to keep as much lean muscle as possible when trying to reduce body fat, fils you up and increase the body's fat burning process by increasing thermogenesis.

I'd include another meal in between lunch and dinner. The ideal is to eat small meals every 2.5-3 hours, this is becasue you need more protein and also because it keeps your fat burning metabolism high.

Finally, I'm not sure of the quantities you are consuming of the foods mentioned but you have to be carefull that you are not taking in too little calories as this can lead to you actually hording body fat.

Just roughly speaking here...at 175 lbs you should be taking in around 1,700 kcals or so with a 45%-40%-15% Protein, carb fat ratio.

Also do some long slow cardio every morning for around 45-60 minutes to really boost your fat burning. You can see why in my article on Walking for Weight Loss here.

Hope this helps,

king_of_inismac

Thanks Boru, I appreciate the help!

Anyways, your breakfast should include more protein, and should probably be the most calorie dense meal of the day. (perhaps with the exception of your post workout meal). The same applies for your first break - there should be some protein there.

What would be a good source of protein for breakfast? Are we talking eggs/meat?

45%-40%-15% Protein, carb fat ratio.

Could you give me an example of a simple meal that would have this ratio?

yomchi

king_of_inismac wrote:

Thanks Boru, I appreciate the help!



What would be a good source of protein for breakfast? Are we talking eggs/meat?

Good source of protein for breakfast would be eggs, for every 5 whites keep one yellow. There is approx 7 grams of protein per egg. Try stick to free range ones too. Or you could just have a whey protein shake.

Boru.

Eggs are great, as is leftover lean chicken from the night before, although I understand if not everyone finds this appetizing. There's also the classic protein shake option.

Right, sample meal okay...eh...gimme a sec....okay here ya go..

4oz of chiken breast and 1 cup of brown rice.

Or my personal fave cheat meal - double dose protien shake and 1 30g bad of air popped popcorn...ah heaven...

If your intreseted in getting a full nutritional program designed for you pm and I'll sort something out for you.