Some help on choosing a Protein product and my diet

Del007

I'm 5ft 7 and weight between 68 - 72kg. My body fat is between 17% & 19%. I'm trying desperately hard to get this down as low as I can but seem to be having difficulty.

I do weights Monday/Wednesday and Friday with cardio on Tuesday/Thursday and Saturday. I'm currently The 3-day-per-week, full-body workout plan by Chad Waterbury, My cardio varies, some day I might do high intensity for 20 mins or other days I about 50 mins ordinary cardio.

My diet is as follows

Morning 8am - 3 eggs (2 egg yolks) and a bowl of cereal. It contains, dates, sunflower seeds, raisins and other fruits so I presume it's good.

10:30am - Brown bread sandwich with turkey and some coleslaw.

1:30pm - tuna with pesto sauce and a good variety of frozen veg. (no carbs)

3:30pm - Turkey brown bread sandwich

5:30 - Go to the gym for about an hour
After the gym I have a Protein shake http://www.discountsupplements.ie/product/1217

7:30 - Chicken breast (boiled) again with a good variety of veg and a sauce. (no carbs)

Before I go to bed I usually have some lean meat, turkey, chicken etc.

I've recently bought some almonds so have been taking them in the last few days. When would be the best time to take these?

Any comments of advice is much appreciated

I've just finished that particular protein and was advised to buy some 100% Whey, would that be a better option for me?

Cheers

EileenG

You didn't say what your goals are but as a general rule, if you are trying to lose fat, don't buy any product with Mass or Gain in the title. The one you've mentioned has a lot of sugar in it.

I would buy a basic whey blend that doesn't have anything in it. Add as much glucose and creatine as you think you need. What you chose is up to you, a lot of people like the ON stuff.

As for you diet, having a lot of dried (thus high sugar) fruit is no guaranetee that its good. I reckon you'd be better with plain porridge.

You've got two turkey sandwiches every day. That's 400 odd calories wasted on bread, and I assume that the turkey in your sandwiches is the deli type, not fresh turkey that you've cooked yourself? The one before your workout is not too bad, I'd drop the morning one and have those nuts instead.

Be careful with things like coleslaw and pesto. Not bad in themselves, particularly if home made from good ingredients, but the calories can mount at a frightening rate. Are you weighing or just measuring by eye?

Boiled chicken breast? Your taste buds will never forgive you. What sauce? Vegetables all have carbs, but the green ones are so low you don' t need to bother about them.

Have you got something against steak? There's a reason it's a BB classic, high protein, low fat (if you want) and tons of iron.

Del007

Cheers

My first goal is to try and reduce my body fat to somewhere near 10%, after that I'm hoping to put on some mass while keeping my body fat low.

My cereal is as follows

Wholegrain cereal 61%(Oat flakes, wheat flakes, rye flakes)
Dried fruit 32% (Raisins, dried apricots with preservative sulphur dioxide, dates)
Seeds 5% (Sunflower seeds, pumpkin seeds)

I hate porridge.

This week I've stopped getting coleslaw in my sandwich and you're correct about the turkey being from a deli counter. Are any of the meats in these deli counters 100%?

The pesto I use is bought pesto, I'll try to cut if out but what else can I have with tuna and veg for my lunch?

Are you saying that Whey would be the best product to use? Do i actually have to add some supplements to this as well?

IF I drop my morning sandwich then that will mean that I won't have any food from breakfast until Lunch, bar some almonds, not sure if that's a good thing.

Cheers for your advice

EileenG

Trust me, your muscles are not going to shrivel because you have a slightly longer gap between meals.

Almonds are a good snack, easy to carry, nutritious and more substantial then they look.

Make your own salad dressing with extra virgin olive oil, some good vinegar, a small amount of mustard, salt and pepper to taste. Use the amount you need on your salad.

You can also make a much lower cal salad/sandwich dressing with some natural yogurt and tabasco.

Read the nutrition panel on your cereal and decide if it meets your goals. Also, weigh the amount you normally eat. Most people pour between 600g and 900g into their bowl without even thinking about it.

If you are eating right, you don't need a huge amount of supps. Whey is good for after lifting, creatine if you like it, fish oil and a good multi-vit should do the rest.

rubadub

Del007 wrote: »

I hate porridge.

Your cereal already has oat flakes as the main ingredient, there is no need to actually cook porridge oats, I never do anymore. You can just make your own cereal/museli, mix porridge oat flakes with dried or fresh fruit and nuts.

Del007 wrote: »

This week I've stopped getting coleslaw in my sandwich and you're correct about the turkey being from a deli counter. Are any of the meats in these deli counters 100%?

"Deli" is not a brand name so there is no way of telling, you get good & bad everywhere. You could ask them but most serving probably don't have a clue.

You could make your own coleslaw and use less mayo, and also use low fat mayo.

Swizz

The most popular proteins are BSN Syntha 6 (or you could try Lean Dessert), Gaspari Myofusion, and Optimum Nutrition 100% Gold Standard Whey. I never tried any of em though. Good Luck.