Diet Critique for fat loss

bubbleking

hey everybody,

Im a 23 year old 5'9 male. Back in March I was 77kg and probably the fittest Iv ever been although id say The way I was training I could have went sub 75kg simply by shedding another couple of % BF. Anyway I blew out my knew and couldnt train so at the start of August I was 90.5kg (largely due to supporting the local dominoes and a Mr Arthur Guinness.)

Anyway I would like to lose the weight (fat) as quickly as possible. I seen a few cool metcons so Il throw them in to mix up my weight routine but could some critique my diet please

Breakfast
Bowl of porridge an a couple of strawberries or blackberries

Lunch
Usually a tuna salad and an apple with some brown bread and real butter

Dinner
I make myself a veg stir fry with 2 chicken breasts and broccoli, onions, tomatoes mixed all together with some extra virgin olive oil (just to help it cook)

Snacks
Usually an apple, a tin of tuna, an orange or a handful of nuts/seeds

As you can see Iv cut out as much carbs as possible - does anybody have any ideas/suggestions? I know instead of chicken for dinner I can make myself an omlette etc

Really apreciate the help guys thanks - need to get this weight off ASAP

Mellor

bubbleking wrote: »

Breakfast
Bowl of porridge an a couple of strawberries or blackberries

Lunch
Usually a tuna salad and an apple with some brown bread and real butter

Dinner
I make myself a veg stir fry with 2 chicken breasts and broccoli, onions, tomatoes mixed all together with some extra virgin olive oil (just to help it cook)

Snacks
Usually an apple, a tin of tuna, an orange or a handful of nuts/seeds

Hey BK,
I'll give a few comments on the diet, I imagine the work-out is pretty much solid. I'd stick with the weights, met-cons and throw in some HIIT at the end.

All in the diet looks pretty good, perfect for maintenance. Simply cutting out dominos and cutting back the beers wis huge.
But for the short term to get back to c.75kg, you could probably do with going easy with the snacking on apples. I got into a habit of an apple a day recently, and its just a lot of sugar. I've since swapped this out for protein shake, which is about the same cals.
The brown bread could go too, the whole idea that brown is better than white bread is a bit of a catch 22. Yes gram for gram its marginally better, but its still an awful lot of simple carbs. Plus, brown soda/wholemeal type breads are a lot heavier per slice, more grams = more calories and carbs

If you cut out them, and keep an eye on total calories (work out your maintenance and sub 500-1000 cals daily and you'll be back by xmas

Chet Zar

bubbleking wrote: »

hey everybody,

Im a 23 year old 5'9 male. Back in March I was 77kg and probably the fittest Iv ever been although id say The way I was training I could have went sub 75kg simply by shedding another couple of % BF. Anyway I blew out my knew and couldnt train so at the start of August I was 90.5kg (largely due to supporting the local dominoes and a Mr Arthur Guinness.)

Anyway I would like to lose the weight (fat) as quickly as possible. I seen a few cool metcons so Il throw them in to mix up my weight routine but could some critique my diet please

Breakfast
Bowl of porridge an a couple of strawberries or blackberries

Lunch
Usually a tuna salad and an apple with some brown bread and real butter

Dinner
I make myself a veg stir fry with 2 chicken breasts and broccoli, onions, tomatoes mixed all together with some extra virgin olive oil (just to help it cook)

Snacks
Usually an apple, a tin of tuna, an orange or a handful of nuts/seeds

As you can see Iv cut out as much carbs as possible - does anybody have any ideas/suggestions? I know instead of chicken for dinner I can make myself an omlette etc

Really apreciate the help guys thanks - need to get this weight off ASAP

Looks like a pretty damn solid diet to me....

PerrinV2

Mellor wrote: »

Hey BK,
I'll give a few comments on the diet, I imagine the work-out is pretty much solid. I'd stick with the weights, met-cons and throw in some HIIT at the end.

All in the diet looks pretty good, perfect for maintenance. Simply cutting out dominos and cutting back the beers wis huge.
But for the short term to get back to c.75kg, you could probably do with going easy with the snacking on apples. I got into a habit of an apple a day recently, and its just a lot of sugar. I've since swapped this out for protein shake, which is about the same cals.
The brown bread could go too, the whole idea that brown is better than white bread is a bit of a catch 22. Yes gram for gram its marginally better, but its still an awful lot of simple carbs. Plus, brown soda/wholemeal type breads are a lot heavier per slice, more grams = more calories and carbs

If you cut out them, and keep an eye on total calories (work out your maintenance and sub 500-1000 cals daily and you'll be back by xmas

Crap I've been havin 2 apples and a orange a day for snacks.

Chet Zar

PerrinV2 wrote: »

Crap I've been havin 2 apples and a orange a day for snacks.

No-one ever got fat eating apples guys.

Mellor

Apples would be very easy to over do it on.
I was just point out the weakest part, obv portion size is paramount

timetogetfit

Mellor wrote: »

Apples would be very easy to over do it on.
I was just point out the weakest part, obv portion size is paramount

Telling people to cut out fruit especially fruit such as apples is bad advice in my opinion, fruit may be a sugar but its a very different type of sugar than whats in sweets cakes and coke etc, the sugar in fruit called frutose is actually very low glycemic.Plus apples oranges and grapefruit are very low in calories, very high in fibre and vitimins.

TommyKnocker

timetogetfit wrote: »

Telling people to cut out fruit especially fruit such as apples is bad advice in my opinion, fruit may be a sugar but its a very different type of sugar than whats in sweets cakes and coke etc, the sugar in fruit called frutose is actually very low glycemic.Plus apples oranges and grapefruit are very low in calories, very high in fibre and vitimins.

Mellors advice was not simply "to give up fruit especially apples" and no one is saying fruit is bad for you. If you read the whole thread you will notice that the OP's target is fat loss. So in this case, if the aim is to get "ripped" and have a visible 6 pack I would fully agree with Mellors advice.

A decent sized apple could have 100-120 calories all from fructose (sugar).

IMHO to get you body fat down to 10% and under means you have to be fairly restrictive with your carb intake (genetic freaks aside ), and in this situation snacking on apples may not be your best option


M

timetogetfit

B-Builder wrote: »

Mellors advice was not simply "to give up fruit especially apples" and no one is saying fruit is bad for you. If you read the whole thread you will notice that the OP's target is fat loss. So in this case, if the aim is to get "ripped" and have a visible 6 pack I would fully agree with Mellors advice.

A decent sized apple could have 100-120 calories all from fructose (sugar).

IMHO to get you body fat down to 10% and under means you have to be fairly restrictive with your carb intake (genetic freaks aside ), and in this situation snacking on apples may not be your best option


M

Getting ripped and having a 6 pack are two completely different things, men tend to have a really good 6 pack showing at 7 to 8 % bodyfat and getting to this level of bodyfat requires healthy eating and hard training but it doesnt not require nutrition habbits that are so unrealistic that you need to quit eating healthy carbs,now on the other hand getting ripped for a bodybuilding show requires one to get even lower in bodyfat 3to 4% for example, this requires ultra strict nutrition habbits and very low carbs, however it is not a lifestyle it is a moment of peak performance that one prepares for, also so what if apples are sugar, sugar is only the enemy if its low glycemic which fructose is not, besides the biggest factor in fatloss is calories not carb intake, you could go on a zero carb diet in theory but if your eating above maintenance you still wont lose fat

Mellor

timetogetfit wrote: »

Telling people to cut out fruit especially fruit such as apples is bad advice in my opinion, fruit may be a sugar but its a very different type of sugar than whats in sweets cakes and coke etc, the sugar in fruit called frutose is actually very low glycemic.Plus apples oranges and grapefruit are very low in calories, very high in fibre and vitimins.

none of this is relevant to my post.
i never said sugar is evil. And i am aware that fructose is not the same as sucrose in terms of GI, but it is the same in terms of calories.

I slao never mentioned oragnes or other fruit. why would i suggest cutting out all fruit, there are plenty of low density, and low calorie fruit that are fine, oranges, strawberrys, actually most berries.

timetogetfit wrote: »

also so what if apples are sugar, sugar is only the enemy if its low glycemic which fructose is not, besides the biggest factor in fatloss is calories not carb intake, you could go on a zero carb diet in theory but if your eating above maintenance you still wont lose fat

this post is nonsense also, tossing over the difference between a six pack (7-8%) and ripped at 3-4% is pedantic. ripped isn't a technical term, if somebody used ripped to refer to a guy with a 6 pack at 7%bf, its fine.

as for saying calories are enemy not carbs, again, that was exactly my point. apples being high in fructose, are therefor high in calories.


If you are going to coiunter my post, at least read it properly.

Chet Zar

B-Builder wrote: »

Mellors advice was not simply "to give up fruit especially apples" and no one is saying fruit is bad for you. If you read the whole thread you will notice that the OP's target is fat loss. So in this case, if the aim is to get "ripped" and have a visible 6 pack I would fully agree with Mellors advice.

A decent sized apple could have 100-120 calories all from fructose (sugar).

IMHO to get you body fat down to 10% and under means you have to be fairly restrictive with your carb intake (genetic freaks aside ), and in this situation snacking on apples may not be your best option


M

Where did the OP say he wanted to get down to 10% bodyfat? He never mentioned getting ripped, he never mentioned getting a visible six pack. The OP said he put on 13.5kg and wants a diet critique. Combined with his training, his diet is practically flawless for dropping those 13.5kg. He put on the weight from the booze and the pizza - to suggest that a couple of apples a day will impede his progress is ludicrous. If he is looking for a fully defined six pack, then you can start talking about apples.