lose the final 1 stone :( HELP

justbringit89

Hi There, I recently lost weight and over the last few months I have put some of it back on through bad eating etc. I was wondering could anyone help me if looking at my diet for losing a stone. I would love to lose it in 2 months and who knows.

Breakfast: Porridge & low faw milk & cup of tea
Snack: Apple
Snack: Peanut butter & 4 cracker bread
Dinner: Chicken Curry with boiled rice
or 2 fillets of chickens.

I know its not the best diet but it is fairly clean.

I would plan on doing 40-50 minutes of cardio 5 days a week

Also plan on doing core exercises after the cardio

Thanks

Lantus

Not a great nutrition plan to be honest. Your starving yourself during the day and then probably having a massive meal last thing when you need it the least.

Try to eat more during the start of the day and then taper gradually down towards the last meal of the day. Peanut butter is ok but only a teaspoon at a time. carckers, white rice, porridge is all carbs and most not that great. Why not try: -

Breakfast
Natural rolled oats (quick to make type) with water and some natural fruit and yogurt + protein powder OR 2 eggs on toast and 2 sausages grilled.

snack 1
piece of fruit and a few slices of cooked meat. (lean)

lunch
chicken/tuna salad, or chicken sandwich on wholemeal bread + salad. No spread.

snack 2
12 almonds and a carrot or pepper

dinner
white fish (no skin or bread!) with mixed veg, onions, peppers, corguette etc...

It's a better start. there are more healthy calories and vitamins and nutrients to keep you energised, alive and going, less starchy carbs and processed sugars. If you are doing a lot of exercise and have a job you will ned to keep your fuel intake high.

++++drink 8 glasses of water a day at least.

Frogdog

Had a big long reply typed out but the internet swallowed it!!! :mad:

+1 on the above advice, first off.

OP, get more fat and protein into your diet. Less carbs, particularly simple carbs.

As for your exercise, if you want to burn fat, lift heavy weights 3 times a week (squats, deadlift, bench press, shoulder press, back row etc) and for your cardio do interval training, don't exercise at a steady slow pace.

justbringit89

Thanks for that.

To the first response. That diet is very strict. not sure I'd keep to it to be honest. Also I thought Sausages were bad for you?? and toast?

I make my own chicken fillets, using bread crumbs, Chicken fillet, flour and egg. Its a Boards.ie Recipe

Also yes I do interval training. 20 mins of threadmill. 1.5 min walking - 30 second sprint.

10 minutes of cross training 1.5 min and 30 second intense

Also wouldn't have access to weights so would cardio just work. Don't mind if it takes longer.

Also I used to have peanut putter quite a bit. I thought it was healthy???

Thanks

El_Dangeroso

Lantus wrote: »

dinner
white fish (no skin or bread!) with mixed veg, onions, peppers, corguette etc...

Lantus, by no skin do you mean no fish skin? Surely that's where most of the omega 3's hang out?

OP, I second having the biggest meal earlier in the day. It doesn't really matter what time you eat anything, but for some reason it's easier to eat less calories overall if you eat most of them during the first part of the day, especially protein. You really do have to get much stricter to lose the last stone, you generally can't get away with little cheats like you could at the beginning.

justbringit89

I'm just slightly confused. Is porridge 5 days a week bad is your tying to lose weight? Also have toast & tea 2 days a week?

Blatter

justbringit89 wrote: »

I'm just slightly confused. Is porridge 5 days a week bad is your tying to lose weight? Also have toast & tea 2 days a week?

All depends on your total calories in vs. calories out.

You could in theory have 5 bowls of porridge a day and lose weight. as long as your in a calorie deficit.

Study the stickies at the top of the forum and in the fitness forum, you will learn more.

Lantus

justbringit89 wrote: »

I'm just slightly confused. Is porridge 5 days a week bad is your tying to lose weight? Also have toast & tea 2 days a week?

Eating predominantly carbs for the best part of the day isn't helping. Try to incorporate some protein into every meal. Look at the stickies and work out your requirements for the day.

Peanut butter on mass isn't great, why are you eating so much? Dont worry about tea and toast 2 times a week. If thats your only vice.

Some resistance work would make a great improvement to not only your weight but your body shape as well. When I first started exercising I was a fatty 80kg. I got that down to 70kg just by eating and cycling but 2 years later it's nearer 78kg. Worried? Nah. I have virtually no weight around my waist, a diamond shaped upper body that tapers down and a lot of lean muscle (I'm not massive by any regards) that keeps me strong and fit.

Oh, and I meant not breaded for the fish! skin is awesome! my bad.