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6 Weeks Left

  • 19-06-2012 10:54am
    #1
    oo7
    Registered Users, Registered Users 2 Posts: 477 ✭✭


    Hi, i'm going on holidays in 6 weeks and i would like to set myself a goal and improve my overall physique :)

    - i'm 6ft and 13 stone
    - i currently train 5 times a week (Mon, Tue, REST, Thu, Fri, Sat, REST)
    - i have 3 "main" workouts, and i pick one of these and rotate and change each day (Arms, Back, Chest) and then i add varied Cardio, Core and Legs to one of the main workouts each day too
    - i haven't drank in the last 3 weeks and plan on drinking very little for the next 6 weeks
    - my diet consists of:

    0730 (protein shake)
    1000 (mixed nuts, raw porridge & milk)
    1300 (2 chicken breasts, tomatoes, onions, lettuce, spinach, half a lemon (juice), a tbl spoon of pesto and a 1/4 of a sweet potato ALL mixed up in a bowl)
    1430 (apple)
    1600 (mixed nuts, raw porridge & milk) (again :( )
    1745 (protein shake)
    1800 (gym)
    1930 EITHER (fish & veg) or (chicken & veg omelet) or (tuna on its own)

    As you can see, my diet doesn't really change that much apart from the evening meal and a steak every saturday.

    My 6 week goal is to reduce body fat as much as i can WHILE still trying to hold onto bulk

    I think i am consuming too much nuts every day. I am taking in 60g of nuts which is:
    - 410 calories
    - 37g fat (52% of your GDA)

    What changes to you think i should make to my overall diet and training regime, thanks in advance if you have bothered to read down this far, much appreciated ;)


Comments

  • #2
    crank_1975
    Registered Users, Registered Users 2 Posts: 215 ✭✭crank_1975


    Eat less nuts? ;)


  • #3
    oo7
    Registered Users, Registered Users 2 Posts: 477 ✭✭oo7


    Yeah i think so... i think i need to take it down to 20g a day at max :(


  • #4
    meijin
    Registered Users, Registered Users 2 Posts: 1,300 ✭✭✭meijin


    how many calories is that overall, what percentage of calories from protein/fat/carbs? did you calculate your calories and protein needs? (see forum stickies)

    regarding diet, my suggestions:
    0730 (protein shake)
    - go for real food (meat and nuts)

    1000 (mixed nuts, raw porridge & milk)
    - I suggest protein (meat) + salad/veggies, nuts (or other fat source), fruit

    1300 (2 chicken breasts, tomatoes, onions, lettuce, spinach, half a lemon (juice), a tbl spoon of pesto and a 1/4 of a sweet potato ALL mixed up in a bowl)
    - sounds OK

    1430 (apple)
    - why do you need it 1.5h after lunch?

    1600 (mixed nuts, raw porridge & milk) (again )
    - meat, salad/veggies, nuts (or other fat source), fruit

    1745 (protein shake)
    - my opinion is to move it after gym (and add some carbs)

    1800 (gym)

    1930 EITHER (fish & veg) or (chicken & veg omelet) or (tuna on its own)
    - looks OK, preferably 1h after post-gym shake

    PS I eat 50g of nuts just for breakfast ;)


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