Rate My Diet and Routine

Lothaar

I'd really appreciate some advice on this. I read all the stickies and have been reading this forum for a good while. I don't have much time available, so I work out for 45 mins over lunch and cycle to and from work to get a cardio workout. I can't workout on the days I cycle cos I don't have enough room in my bag for that many changes of clothes! There's no lockers in work or anything.
My goals are to get in shape as much as possible cos I get married in six weeks! I'm 6'2", male, 200lbs.

Diet:
8pm: Bowl of porridge with honey and nuts/fruit, protein shake (with milk and udo’s oil).
11pm: Breast of chicken, salad (honey mustard dressing), 2 slices of brown bread.
After training: Protein shake.
2pm: Breast of chicken, salad (honey mustard dressing), slice of brown bread.
4pm: Three or four pieces of fruit.
6.30pm: Spag bol (or something similar), tiny bit of pasta/brown rice.
9pm: Protein shake with milk and udo’s oil.


Routine:
Monday (Chest and Triceps)
3x DB Bench Press (12, 10, 8)
3x DB Incline Bench Press (12, 10, 8)
3x Machine flyes (12, 10, 8)
3x Tricep pulldowns
3x… dunno the name of the exercise but I use a very light DB, standing up, and lift the weight up and down behind my head as fast as possible for 50 reps.
Abs

Tuesday:
2x 60 min low intensity cycle.

Wednesday (Back and biceps):
3x Deadlift (12, 10, 8)
3x Lat pulldown (12, 10, 8)
3x bent-over rows (12, 10, 8)
3x hammer curls
Abs

Thursday:
2x 60 min low intensity cycle.

Friday (Legs and Shoulders):
3x Squats (12, 10, 8)
3x Calf Raises (12, 10, 8)
3x DB lunges (12, 10, 8)
3x Rotation Press (I think it’s called that)
3x Lateral Raises.

Saturday – rest.
Sunday – rest.

Lothaar

45 views and no replies!

Somebody must have a comment.

C'mon... pretty please?

jman0

imo you're drinking a lot of protein, are you trying to bulk up?

Transform

Your portions are wayyyyyyyyyyy to big for your goals i.e. you are eating for the weight your are NOT the weight you want to be.

Also weight train no more than twice per week and use a full body workout with no more than 2 sets per muscle group - you are following the typical bodybuilder approach which for your goals i would not recommend.

Have one protein shake per day the rest is money down the drain

Finally 'i want to get in as good a shape i can' is not a specific enough goal - you need exact goals i.e. weight, body fat, waist size etc

g-punkteffekt

Ok I think your training routines are good, but you're eating FAR too much for a 200lb bloke trying to lose weight. When I was 210lb I was eating less than that. I drink a protein shake in the morning and one after training, 2 a day is enough.

For breakfast, a bowl of porridge and a yoghurt or banana is enough. Make your protein shakes from water, the milk is not necessary. Honey and nuts have a lot of calories in them so leave them out too.

your 11pm "snack" is more like a dinner to me. Have a banana for a snack, or a boiled chicken breast if you must. Leave out the bread.

For lunch I usually have a bowl of soup and a can of tuna. Chicken and salad with calorie-free dressing would also suffice.

Then for dinner. A piece of fish/chicken/turkey or sometimes steak with small portions of veg would suffice, and that should be more than enough for the day. You're eating like a bodybuilder trying to bulk up from what I can see, stop eating so much, christ.

Lothaar

Firstly, thanks for the replies.

Transform - I guess I'd like to lose about half a stone. I don't have goals for waist size and bodyfat. Thing is: I'm neither bulking nor cutting. I want to lose weight and build muscle at the same time... if that's possible.
If I do just 2 weight sessions per week, will 45 mins be enough time to do a full body workout? I thought full body workouts aren't very effective.
I read about the wonders of protein (even for losing weight) on this forum every day, so I'm eating and drinking a lot of it. It fills me up so I don't eat other stuff (btw - I quit smoking a couple of weeks ago and I'm craving chocolate!!)

g-punk - I was under the impression that I should take a protein shake in the morning, one after training and one at night. Is this not so?

My 11pm (more like 11.30) meal is one of the biggest meals of the day because I train at 1pm. I found I was feeling lightheaded when doing squats or deadlifts and I was told to eat more substantially before training. I don't feel lightheaded anymore.

It looks like the only carbs you eat are at breakfast time, with just meat and veg for the rest of the day. I thought that I should get carbs early in the day, with smaller and smaller amounts with each meal as the day goes on. The brown bread slices are very small, btw. I'll have three in total on days that I cycle, and two on days that I weight train.

I don't mean to sound like I'm arguing with you. I'm just confused as I took a lot of information from this forum, as well as other sources. Some of the points Transform and g-punk raised *seem* to contradict what I have previously read on here. That's why I posted here in the first place - I want to make sure I understand correctly.

Dragan

Hey dude,

with regard to protein shakes....the main reason i use them is because i simply could not eat as much protein as i need during the day from wholefood...it would not be reasonable to expect that of my system, so i work in some shakes everynow and then.

I would recommend a shake in the morning if you do not have time to eat some eggs. Getting your amino acids levels up first thing in the morning is important to break catabolism and spare muscle when on a diet.

Personally i would have no real issue with the number of shakes you take, just drop the milk and udo's oil from the nighttime shake....that's some extra calories your taking in that you don't need to be if your looking to cut.

The reasons the guys are saying to eat less is simply because you want to cut weight.....the diet and routine that you have right now are not ideal for that....they would fit more with trying to add lean muscular mass than trying to lose adipose (fat), so the guys have hinted that you might want to change things up to see some better success in relation to your goal.

If you do train at 1pm then keep your 11pm meal as it is....the food you are taking in here is being used as fuel, so keep that meal nice and large to get you through your workout.

It is important to note that this meal should be reduced on days you do not train, as you have no read for the extra nutrients it provides.

As for how much carbs you should eat, that depends solely on you and your level of carb tolerance. My carb tolerance is very low ( which is a good or bad thing depending on how you look at it ). For example, i can build mass on a iny 200 grams of carbs a day ( and remember that i am 250 pounds ) but to cut i need to drop my carbs to about 50grams a day or less, which sucks.

On a cut, some carbs for breakfast, before and just after a workout ( try some Liga with that protein shake ) should be more than enough...with the rest of the day including fibrous veg ( brocolic, cauliflower, spinach etc).

justsomebloke

Ok you have 6 weeks to your wedding and you want to lose as much weight as possible while gaining as much possible, so you aren't asking for much:rolleyes: .

Ok to build muscle you have to take in more calories then you burn and to lose weight you need to take in less calories then you burn. So trying to do both is going to take timing i.e. knowing when to take in excess food and when to cut down and to do this you are goin to have to know wat your daily calorific needs are and also how many calories you are getting from you food for each meal.

Ok the most important time for starchy carbs and going to be in the morning and also in your post weights workout meals, so other then these times try and restrict the amount of starchy carbs you have. On the days you have lifted you can have slightly more food then the other days after you have lifted and until you go to bed and remember to get a good bit of sleep.

Also a g-p said don't do your morning shakes with milk, one you don't need the extra calories, that and the morning shake should be fast acting to help replace the nutrients deficit created by not eating while sleeping. Also do cut back on the bread at 11 and just have a chicken salad and 1 piece of bread and only on lifting days. Also cut down on the amount of fruit at 4pm as that will be a good bit of sugar going into your system from all the fruit. also at dinner make sure that if you are having a sauce that it is a good homemade one as the ready made ones generally aren't the best. You should probably get a fitday.com account to monitor calories.

Just remember hopefully you will only be get married once so although the next 6 weeks are going to be tough it will be worth it in the end cause jsut remember once she is trapped you can get as fat as you want:D

t-ha

Lothaar wrote:

I'm just confused as I took a lot of information from this forum, as well as other sources. Some of the points Transform and g-punk raised *seem* to contradict what I have previously read on here. That's why I posted here in the first place - I want to make sure I understand correctly.

Hey Lothaar - I can see how you're trying to implement advice that you got around here into your routine & diet. What the guys are pointing out is that much of the advice given around here is aimed at individuals looking to tidy-up or optimise their diets, but there are certain fundamental rules that must ALWAYS be followed no matter what. The most basic & most important one is;
If you want to lose weight, you must eat less calories than you use. Everything else comes after that. Protein will help make sure you don't lose muscle while losing weight, and will help prevent your metabolism from dropping - but when you add up everything you've eaten in a day (including protein shakes) you must still be eating less calories than you're burning or you won't lose the weight to start with.

Lothaar

Thanks for the replies. I'll eat less from now on and I've opened a fitday account to monitor my calorie intake.

Cheers guys. I'll let you know how I get on!