Go on Have a go at it

duffman13

Hi first off all id like to thanks boardsies and the stickys for all the help ive received in my training. I'm male 5'10 and currently weigh 85kg. 8 weeks ago i weighed 98kg joined a gym and began researching as much as possible into dieting etc.

My diet at the moment is pretty bad and feel free to have a go make suggestions etc. My program is really good however lately im starting to feel my energy levels dropping. i know i should eat 6 times a day but with the way i work and that im down to 3 square meals.

Im thinking off taking protein shakes and some fruit to fill in the gaps my only fear is i really wanna keep my weight going down so i can keep a positive attitude. I do Cardio 30 mins a day 5 days a weeks and my weights program is broken up into Day 1 Triceps and chest Day 2 Biceps and shoulders Day 3 back and legs, Abdominal work everyday.

Breakfast
Bowl of crunchy nut wit supermilk
Youghurt or piece of fruit

Dinner
Chicken fillets with rice or oven chips

Tea
Chicken wrap with some fruit.

I know the obvious of eating porridge and six times a day etc and i want people to constructively criticise and make suggestions. I already feel far better than i have at any time in the past 5 years just wanna keep improving. Thanks

**Timbuk2**

Do you eat any snacks between breakfast, dinner, and tea.

Despite the saying, three square meals isn't really enough. You should eat small amounts of food regulary through the day (rather than large amounts of food only a few times). Make sure you are getting enough food in during the day - not eating enough can be as bad as eating too much when it comes to weight loss (and obviously your nutrition will suffer as a result). I know you said because of your job you have to, but you could always prepare the food the night before and bring it to work in tupperware or some sort of food container or lunchbox.

Congratulations on your weight loss so far - 13kg in 8 weeks is really good. That is about 3.5 pounds per week lost. However, the weight loss per week that is considered most healthy is 2 pounds, but it is not uncommon to lose weight more quickly when you are starting as your body is not used to exercise. Unfortunately, your body will adapt and the weight loss will slow down, but this happens almost everyone when losing weight.

It might help if you make a graph of your weight. When I was losing weight, I weighed myself every Sunday and put my weight in Microsoft Excel - it generated a graph and it was really good motivation to see my weight over a number of weeks heading downwards (except for Christmas, where it creeped upwards slightly ). If you're not that computer-abled, you could use a website like http://caloriecount.about.com/ - you can join and enter your weight into a weight log and it makes a graph - I don't actually use the calorie counting bit of it.

Good luck!

Colm_OReilly

In brief, and in no particular order:
I'd say your cardio has become counter productive at this stage and/or your body has just plain adapted to it by now. You could look to increase the intensity of your sessions here.

I'd wager that you've absolutely no reason to do a body part split routine. Heavy compount lifts are the way to go.

Try to get some protein in at breakfast, instead of Crunchy Nut Cornflakes. Essentially you're loading up with sugar in the morning, not good.

Get rid of the rice/oven chips and replace with veg and healthy fats (nuts, coconut oil)

Do some research into paleo and zone eating as well.