How to keep weight off back side

tommy26

I train about 4-5 times a week,gym twice and football twice,I still put weight on backside and if i dont train for a week or two the pound pile on.What exercises can i do to have a slim behind?

greenmachine88

How's your diet?

tommy26

Mt diet isnt bad.

Breakfast:4 weetabix + banana

Lunch:chicken or turkey sandwich

Dinner:4 potatoes ,meat,veg

In between this i would have yops,nutrigrain bars,yogurts.

thewing

Can't spot reduce fat

Kieran_1991

Read the stickies... Ive found them very helpfull

http://www.boards.ie/vbulletin/showthread.php?t=2055963342

tommy26

i usually fry my meat,is that bad?

Hanley

tommy26 wrote: »

Mt diet isnt bad.

Breakfast:4 weetabix + banana

Lunch:chicken or turkey sandwich

Dinner:4 potatoes ,meat,veg

In between this i would have yops,nutrigrain bars,yogurts.

It is bad if you're trying to lose weight.

tommy26

Whats wrong with that diet?

connollys

Swap Weetabix for porridge

Try to swap the bread in lunch sandwiches for salad if possible.

Cut down on the potatoes in the dinner and cut out the yops, nutigrain, yogurts altogether if trying to lose weight too much sugar in them.

Really, as mentioned already, read the stickies for nutrition information.

Hanley

tommy26 wrote: »

Whats wrong with that diet?

Bolded

tommy26 wrote: »

Mt diet isnt bad.

Breakfast:4 weetabix + banana

Lunch:chicken or turkey sandwich

Dinner:4 potatoes ,meat,veg

In between this i would have yops,nutrigrain bars,yogurts.

You're basically eating nothing but high GI/sugary carbs. Very little protein, very little good fat.

tommy26

What should i add to my diet and what should i leave out?

TommyKnocker

Hi Tommy

Firstly you should IMHO have an idea of how many calories you require each day to maintain your current weight.

To lose weight you eat slightly less (circa 500 cals daily) and to gain weight you eat slightly more (circa 500 cals), although soem folks prefer the "See Food" diet when gaining weight (you see food you eat it).

Now here is an idea of what IMHO would be a better diet

An example diet might look like

Breakfast: 20g oats flakes, tbl spn of mixed seeds, tbl spn of blueberries, tbl spn raspberries, 200ml low fat milk, cup of gren tea.

Supplements: Fish Oil and pssibly a multivit

Snack: Half an apple and 1 or 2 tbl spns of Peanut Butter

Lunch: Lean source of protein (chicken , turkey beef, fish) with a good Salad. Plenty of veg and mixed leaves with an Olive oil or Coconut oil based derssing. Mug of green tea

Snack: Small amount of mixed nuts (brazil, almond, walnut, hazel, cashew etc) and 100g cottage cheese.

Dinner: Lean protein source and good service of green veg (sprouts, brocolli, green beans, Ratatouille etc) No potatoes, pasta rice etc. Mug of green tea

Pre Bedtime snack: Maybe 100g cottage with some berries mixed in.

This diet is an example of the types of foods to eat, you would need to make sure that these meals and portions stayed within your daily calorie requirements.


Best Regards,

M

SanoVitae

Nutrition aside, what is your exercise program like in the gym?