Help with My diet and goals

jimmy11

Hi Guys

I am 5ft 9 and 100kg - i'm not fat ,i'm pretty muscly but would like to drop bit of body fat and tone up a bit.

my 1 rep max are:
bench press max: 140kg
squat :150kg
deadlift 170kg

Just looking for info and help with a trainig diet that will help me loose some body fat.

I lift weights 3 times a week and consider them hard sessions. My aim is to try loose some access body fat but I no i'm being let down with my diet I just cant determine a diet that will allow me loose some body fat.

i'm a very plain eater as in i dont eat veg, my meals contain spuds and meat

could anyone help me come up with a diet that will help me with this goal if possible please??

jimmy11

sorry forgot to add my diet:
i work nights so will be bit different time frame

protein shake after the gym

sleep den, when i wake approx 3 - 5 pm i have my dinner usually meat and spuds

protein shake with milk before going to work

in work on break i have 2 petit falu yogurts, pot noodle and 2 cups of milk

i drink approx 4 litres of water a day

TPR86

jimmy11 wrote: »

sorry forgot to add my diet:
i work nights so will be bit different time frame

protein shake after the gym

sleep den, when i wake approx 3 - 5 pm i have my dinner usually meat and spuds

protein shake with milk before going to work

in work on break i have 2 petit falu yogurts, pot noodle and 2 cups of milk

i drink approx 4 litres of water a day

Drop the spuds and the noodles. I would drop the milk and use coconut milk or almond milk for your shakes. Drinking cups of milk all the time won’t help you .still full of lactose. (Sugar)

Eat plenty of meat, fish, eggs, and veggies that are not white.

Try and stick to low gi fruits like berries and apples for now until the body fat is down.

Breakfast
Omelet with chicken, ham, salad, Greens, Samon.

Snack
Raw nuts, 1 piece of fruit. Peanut butter (natural), cully sully soup.

Lunch
Any meat with veg .
Example chicken salad with eggs and bacon or ham
Kebab meat with no bread and salad
Burger in a bowl with greens bacon eggs and ham
Steak etc

Snack
Nuts, carrot sticks, fruit, whey shake,

Dinner
Turkey breast with greens and sweat pot.

Just a few ideas for you

Justin1982

jimmy11 wrote: »

Hi Guys

I am 5ft 9 and 100kg - i'm not fat ,i'm pretty muscly but would like to drop bit of body fat and tone up a bit.

my 1 rep max are:
bench press max: 140kg
squat :150kg
deadlift 170kg

Just looking for info and help with a trainig diet that will help me loose some body fat.

I lift weights 3 times a week and consider them hard sessions. My aim is to try loose some access body fat but I no i'm being let down with my diet I just cant determine a diet that will allow me loose some body fat.

i'm a very plain eater as in i dont eat veg, my meals contain spuds and meat

could anyone help me come up with a diet that will help me with this goal if possible please??

Thats some decent numbers your lifting.

Diet wise, it doesnt necessarily matter what you eat when you are trying to loose weight. How much fat, veg, fruit, milk, sugar, complex carbs you eat dont make the difference. They are more related to how healthy you will be long term, rather than to how much weight you'll gain or loose.


Just make sure you are on a calorie deficit and try to eat approx 1g protein per pound of body weight to minimize muscle/strength loss. If your calories consumed are less than the calories required to maintain weight then you'll loose weight whether you lift weights, do cardio or sit around all day watching TV. Apparently its just that simple.

Eat what your comfortable with but just eat less of it.

cc87

jimmy11 wrote: »

Hi Guys

I am 5ft 9 and 100kg - i'm not fat ,i'm pretty muscly but would like to drop bit of body fat and tone up a bit.

my 1 rep max are:
bench press max: 140kg
squat :150kg
deadlift 170kg

Just looking for info and help with a trainig diet that will help me loose some body fat.

I lift weights 3 times a week and consider them hard sessions. My aim is to try loose some access body fat but I no i'm being let down with my diet I just cant determine a diet that will allow me loose some body fat.

i'm a very plain eater as in i dont eat veg, my meals contain spuds and meat

could anyone help me come up with a diet that will help me with this goal if possible please??

Sort out your diet. Start working on a calorie deficit. Maintain it for at least 4 weeks.

Its not the spuds and meat you are eating, its everything else.

List your diet in as much detail as possible, including portion.
Chances are you will find that you are eating a lot more than you think.

Also how do you know you are not fat?? What measurement or scale are you using?

TPR86

If you are going to keep the carbs in your diet then try and consume them post workout . And keep your fruit as snacks not with meals . I would keep your protein intake high as your quite strong so obviously have some muscle . Dropping your calories to much will cause you to lose muscle as well as fat ...

A Calories isn't a calorie its the source that matters.

Example 2000 calories of fat and protein 60% protein 40% fat would be far more beneficial to you than 1800 calories of carbs ,fat and protein with a 50%,30%,20% ratio .

Mellor

jimmy11 wrote: »

my 1 rep max are:
bench press max: 140kg
squat :150kg
deadlift 170kg

Something's not right there

King of Kings

Mellor wrote: »

Something's not right there

how so?

If you saw his routine on another post - http://www.boards.ie/vbulletin/showthread.php?t=2056296761

he'll never get a decent DL or Squat relative to his bench cos he does them on on a Fri together with leg press, leg ext and calf raises.
That said given that fri routine I'm kinda impressed at the numbers he has.


OP you know yourself that you need to include the veg so go ahead. If you are not over eating I would suggest droppiung starchy carbs like rice, pasta, spuds and replacing them with more meat and veg. It's quite a simple fix and the results can be impressive.
Get your carbs in at breakfast with porridge / oats

If rugby is still your main goal then you could do with a different routine or changing your current one.

Mellor

King of Kings wrote: »

he'll never get a decent DL or Squat relative to his bench cos he does them on on a Fri together with leg press, leg ext and calf raises.
That said given that fri routine I'm kinda impressed at the numbers he has.

I don't buy that tbh.
There are plenty of people who train squats and deadlifts together. They don't have maxs skewed towards benching.

I'd say the fact that he is or has been doing twice as much upper work compared to lower work is a much bigger factor than deads and squats together.

And my point still stands, just because they are his maxes, doesn't means its right. As I said in that linked thread, Legs should get as much work as upper, certainly not half as much. If he is strong enough to do a legitimate 140kg bench, he should be squating more than 150kg imo

jimmy11

@ mellor: 140 kg is my legit bench press 1 rep max.my lower body gets the same proportion of work as my upper . I damaged my knee severely fallling from scaffolding 4 years ago and squating 150kg is right on the limit of what i feel comfortable with. my leg press is 300kg for 12 reps if that makes any difference.

Thanks for all other replies guys..my diet is defiantly where i'm struggling at the minute i know that myself. How would i count up my calories to ensure a deficate??

and I do need bit of education with regards wat to eat and when to eat it..i'm too old skool as they say at the minute with me meat nd mash

also judging by my routine in the link above..would ye consider this routine good for building muscle and just an all around good workout?

i dont gear it towards rugby i just use rugby for the physical training as my cardio sessions

King of Kings

Mellor wrote: »

I don't buy that tbh.
There are plenty of people who train squats and deadlifts together. They don't have maxs skewed towards benching.

I know the OP has answered.

But in general terms I'd disagree with you. But i don't have intimate knowledge of anybody elses training other than my own. So I wouldn't have examples in real life.
But logically it makes sense to me that if you blast out some decent squats that 10 mins later you probabaly won't be able to deadlift like it was 1999.
But lets agree to disagree.

However I agree with the rest of your post.

jimmy11 wrote: »

also judging by my routine in the link above..would ye consider this routine good for building muscle and just an all around good workout?

i dont gear it towards rugby i just use rugby for the physical training as my cardio sessions

apart from my claims that Deadlift and Squat on the same day is too much - which mellor disagrees with.
Personally I'd split it in three 1 of Bench, Deadlift and squat on each day supported by other sublimental lifts (like what you are doing) if you're continuing along the lines that you currently are.
But it'#s really up to you -
there is plenty out there contructed by coaches which maybe better but it's really what you feel works.

jimmy11

if i move my deadlift into the friday session rather than the wed is what you saying??

eh i feel this work out is working i've being doing it for 6 weeks and will continue till 12 weeks and change it around some then

i'll adjust my diet slightly too and see how i fare out..its difficult as i work nights and in work on nights theres nothin much better than pot noodle along the lines of hot food

Justin1982

jimmy11 wrote: »

if i move my deadlift into the friday session rather than the wed is what you saying??

eh i feel this work out is working i've being doing it for 6 weeks and will continue till 12 weeks and change it around some then

i'll adjust my diet slightly too and see how i fare out..its difficult as i work nights and in work on nights theres nothin much better than pot noodle along the lines of hot food

Deadlifts with squats are fine if you do it right. As an example, Riptoe's Starting Strength has 3 worksets of Squats before 1 Workset of Deadlift.
If your form is good on the squats then you should be fine increasing the weight and uping your squat 1RM. 150kg is some serious **** to be squatting so I cant understand you saying your only comfortable at that weight Are you squatting full or just to parallel?
To calculate your calories take a look at the sticky post in Health & Fitness forum. It has some really good advise on diet and calorie counting.
You could try just eating less than normal, keep a close eye on the scales and keep reducing amount you eat until you notice your weight going down as slow or as fast as you wish? Counting calories can be quiet inaccurate.

Mellor

jimmy11 wrote: »

@ mellor: 140 kg is my legit bench press 1 rep max.my lower body gets the same proportion of work as my upper . I damaged my knee severely fallling from scaffolding 4 years ago and squating 150kg is right on the limit of what i feel comfortable with. my leg press is 300kg for 12 reps if that makes any difference.

Well there's the "something" I refered to. Knew there had to be another factor.
(i was never doubting that these were your actual numbers btw, just saying that there was more to it)

King of Kings wrote: »

But in general terms I'd disagree with you. But i don't have intimate knowledge of anybody elses training other than my own. So I wouldn't have examples in real life.
But logically it makes sense to me that if you blast out some decent squats that 10 mins later you probabaly won't be able to deadlift like it was 1999.
But lets agree to disagree.

Well that's logical thinking, in that you prob won't hit your max potential after 5 sets of squats. But that's not the point. You don't have to hit your max pontential everytime to make gains, esp as a novice.
By splitting it into 3 days you are doing each of the big 3 every third session, instead of every second. This reduction in volume will slow progress just as much as squatting and deadlifting the same days, maybe more so for a novice.

As for real world examples, Staring Strength was mentioned above. It's pretty sidespread and those that have done it didn't have squat and DL numbers that were only slightly higher than their bench.

You mentioned your own training you didn't actually give the example, are you saying your Squat and DL was silimar to bench when your trained them together?

jimmy11

@ mellor no prob man understood

below is my diet that i've tried using this week:( I work Nights btw)

10.30pm - protein shake (maximuscle promax diet)
11pm: into work
3am: lunch - cambridge wholmeal brown bread with jam ( 3 slices )
- Cup Of Milk
- Strawberry Yogurt (small)
7am: Finish work & go to gym
8.30am approx: finish workout-protein shake (maximuscle promax diet)
9am: sleep
4pm approx: wake up - cup of tea with 2 sugar
7pm: dinner - portion of meat chicken or steak usually, small portion of potatoes, carrots and small amount of BBQ sauce. 2 cups of milk

approx 4 litres of water drank between 11pm - 8am.

please give your opinions / advice thanks

jimmy11

any opinions:)

colman1212

Just out of interest, how long have you been training for? and what kind of weights did you start off lifting? I'm surprised you've managed to achieve those numbers on that kind of diet but fair play.

People who want to lose bodyfat generally try to keep their calories below maintenance. Best way of doing that is to cut the dairy, sugar and complex carbs like bread.

So for example

Breakfast: Omlette with vegtables
Snack protein shake
Lunch chicken salad
Snack nuts
Dinner meat & vegtables
Snack protein shake

jimmy11

colman1212 wrote: »

Just out of interest, how long have you been training for? and what kind of weights did you start off lifting? I'm surprised you've managed to achieve those numbers on that kind of diet but fair play.

People who want to lose bodyfat generally try to keep their calories below maintenance. Best way of doing that is to cut the dairy, sugar and complex carbs like bread.

So for example

Breakfast: Omlette with vegtables
Snack protein shake
Lunch chicken salad
Snack nuts
Dinner meat & vegtables
Snack protein shake

i'm lifting a year and half..only on that diet about 5 weeks have lost 3 kg so far..i'm training a bit harder to maintain what i lift but i no i may have to sacrifice a bit of strength by loosin body weight.

i'm 100kg now and my aim would be 90 - 95kg i do not want to bulk up anymore:)