Training/Diet Advice for Beach Body

granty1892

Right wise forummers.

I've 4 months to get in tip top shape as im going travelling to Oz and Thailand for 6 weeks so want to be in the best shape of my life.

I'll post my diet and how much/long i train.I am fairly happy with my body but always strive to be better. Any advice/tips would be great. I am 5 foot 8 and weight approx 11st 6lbs roughly 160lbs so try get a gram of protein per lb as recommended. I've been following this the past two months and have noticed results! I would always have had mass as i wanted to get rid of mass but now i wanna have the cut/riped beach body in the form of Chris Evans(Captain America actor) or Kellan Lutz (actor aswell).

Would anyone recommend cutting out creatine,carbohydrates, add more cardio say 2-4 weeks before i go away?

Also advice or how people coped without losing too much muscle/shape/overall hard work when not being able to train for a long period in my case of course 6 weeks! As i dont want to lose months and generally years of hard work.

7.30 BREAKFAST 3 eggs, bowl of porridge, cup of tea

10.30 Hurricane XS shake (protein, creatine) multi vitamin and fish-oil

1.30 chicken breast/can of tuna with a fruit smoothie

4.00 PRE-WORKOUT chicken breast in a wholemeal pitta and a cup of coffee

6.30 POST WORKOUT Hurricane XS shake

7.30 DINNER meat(steak,pork chop,salmon etc) & veg (brocolli,cauliflower, carrots, sweet potato etc)

10.30 Casein shake or Cottage cheese

SLEEP


I train 5 days a week Monday to Friday and drink around 3/4 litres of water a day.

Monday Arms
Tuesday Chest + Abs
Wednesday Cardio (Football)
Thursday Shoulder + Legs
Friday Back + Abs

The weekend i would still try get around 160g in protein a day but i wouldnt follow the same diet as above as i'd usually hit the pub once or maybe twice and have around 8 pints.
One or two cheat meals would also be on the agenda to reward myself.


Thanks!!

xgtdec

well to cut fat in 4 months for a trip is a nice aim to have!!

so your looking at the following i'd say

8 pints and 2 cheat meals.....not a hope;)

quit the porridge for breakfast, eggs is enough!!

IMO i'd cut the shake out at 10.30, Tuna and an apple with peanut butter to replace it!

1.30, chicken should be fine, but the fruit smoothie could potentially be a lot of sugar so go chicken breast and leafy veg salad

Cut the pitta out of the preworkout!

6.30 again drop the shake, raw milk and a few oats does the job...cheaper!!

Dinner is good....maybe be careful with the sweet potato portion!

Cottage cheese is good, maybe add some ZMA before bed..better sleep = better recovery

If your happy with your training setup and your seeing results i see no reason to change it. I would say that i wouldnt dedicate a day to arms, i think if your working hard on chest back shoulders etc the arms practically take care of themselves....i'd focus on tri's more than bi's and i'd do 2-3 20 minute sessions of super sets on my arms each week...that seems to do the job....but everybodys different;)......btw theres others on here that will be more in the know than myself...thats just my quick take on it!

granty1892

Thanks for the reply man.

Do i not need some Carbs ie porridge, wholemeal bread for energy?? and carbs after a work out? surely sweet potato would be needed??

Are you saying cut out Shakes completely??

The fruit would 2-3 portions part of my 5 a day surely thats important??

steve_r

xgtdec wrote: »

Cottage cheese is good, maybe add some ZMA before bed..better sleep = better recovery

Hey, just read this, had never heard of ZMA before, just googled it. From practical experience, does it help you sleep buy making you drowsy?

xgtdec

granty1892 wrote: »

Thanks for the reply man.

Do i not need some Carbs ie porridge, wholemeal bread for energy?? and carbs after a work out? surely sweet potato would be needed??

Are you saying cut out Shakes completely??

The fruit would 2-3 portions part of my 5 a day surely thats important??

Very true carbs give you energy but a couple of points i would make
1. Never ever ever eat bread:D, bread is soft and dough like and if you eat it..you in turn will be soft and dough like:p
2. The idea behind my advice is that instead of feeding your body energy, i want it to use your fat stores for energy...and its never going to do that if ya keep eating bread;)

The reason i dont like shakes is that im an advocate of real food...why drink it when you can eat it, for example in your shake there is

Blend (Whey Protein Concentrate*, Whey Protein Isolate*), Carbohydrate Blend (Dextrose, Ground Oats), Amino acid, Creapure® (Creatine Monohydrate), Cocoa Powder (chocolate and mocha flavours only), Flavouring (flavoured options only), HMB (beta-hydroxy beta-methylbutyric acid), Citric Acid (raspberry flavour only), Malt Extract (latte & toffee flavours only), Emulsifier (Soy Lecithin), Sweetener (Sucralose® [flavoured options only]), Colouring (Quinoline & Sunset Yellow [banana flavour only], Carmoisine [raspberry flavour only], Beetroot Red [strawberry cream flavour only]). *From Milk

Have a read and see how much crap is in there...all stopping your system from functioning like a well oiled machine, emulsifier and sucralose are not good for you;)

The fruit thing is a big argument for some, i would say that for your goals fruit is very high in sugar and veg would be a better route to take...i aint saying fruit isnt good for you....but its a lot of sugar thats all!!

xgtdec

steve_r wrote: »

Hey, just read this, had never heard of ZMA before, just googled it. From practical experience, does it help you sleep buy making you drowsy?

HI, just a quick reply, i dont want to be labelled a thread jacker!!, i dont get drowsy on ZMA, but when i do sleep i wake up better after taking it vs not taking it!!

Its a supplement and what works for some doesnt even scratch others so i cant say go out and get it cause i gaurentee it...i dont, im just saying it works for me!!

Antisocialiser

This might interest you. Lyle McDonald's Rapid Fat Loss

granty1892

xgtdec wrote: »

Very true carbs give you energy but a couple of points i would make
1. Never ever ever eat bread:D, bread is soft and dough like and if you eat it..you in turn will be soft and dough like:p
2. The idea behind my advice is that instead of feeding your body energy, i want it to use your fat stores for energy...and its never going to do that if ya keep eating bread;)

The reason i dont like shakes is that im an advocate of real food...why drink it when you can eat it, for example in your shake there is

Blend (Whey Protein Concentrate*, Whey Protein Isolate*), Carbohydrate Blend (Dextrose, Ground Oats), Amino acid, Creapure® (Creatine Monohydrate), Cocoa Powder (chocolate and mocha flavours only), Flavouring (flavoured options only), HMB (beta-hydroxy beta-methylbutyric acid), Citric Acid (raspberry flavour only), Malt Extract (latte & toffee flavours only), Emulsifier (Soy Lecithin), Sweetener (Sucralose® [flavoured options only]), Colouring (Quinoline & Sunset Yellow [banana flavour only], Carmoisine [raspberry flavour only], Beetroot Red [strawberry cream flavour only]). *From Milk

Have a read and see how much crap is in there...all stopping your system from functioning like a well oiled machine, emulsifier and sucralose are not good for you;)

The fruit thing is a big argument for some, i would say that for your goals fruit is very high in sugar and veg would be a better route to take...i aint saying fruit isnt good for you....but its a lot of sugar thats all!!

Right i'll try put more veg and less fruit into my smoothie
Leave the bread to cheat meals!!
I agree 100% with you in relation to avoiding supplements and getting my protein from my food, only thing is i want to get creatine, glutamine, BCAA's into my diet. Were do i get them from if i don't take a shake??

xgtdec

granty1892 wrote: »

Right i'll try put more veg and less fruit into my smoothie
Leave the bread to cheat meals!!
I agree 100% with you in relation to avoiding supplements and getting my protein from my food, only thing is i want to get creatine, glutamine, BCAA's into my diet. Were do i get them from if i don't take a shake??

Well a veg smoothie i'd say is disgusting;), just eat them instead

What is it with people and bread, but if its a cheat and you still get results then fine!!

And here's where i may differ from a few on here at boards, I do take scivations xtend(grape) and i find it very good. So with xtend your bcaa's and Glutamine is covered. And in my own opinion i would not be supplementing creatine until i hit a monster of a wall, and even then i'd be taking it more out of hope!! I mean take creatine if ya like, but in your quest for the beach bod....its all about the food!! as a trade off you could ditch the bread and take the creatine:D

Best of luck!!

TommyKnocker

xgtdec wrote: »

What is it with people and bread,

Slightly off topic, but of all the things I have given up over the years in persuit of a healthy, clean diet, bread was by far the hardest for me to give up.

K09

xgtdec wrote: »

6.30 again drop the shake, raw milk and a few oats does the job...cheaper!!

Hi,
So are oats just the normal porridge oats? Do they not have to be boiled/cooked? Or am I mistaken?

Thanks

BraziliaNZ

You don't need to give up bread, nothing wrong with having a sandwich a couple of times a week. Some girls I used to work with would have 2 slices with their Special K at breakfast then 2 sandwiches at lunch and probably more when they went home. That's when it could be a problem.

TommyKnocker

BraziliaNZ wrote: »

You don't need to give up bread, nothing wrong with having a sandwich a couple of times a week. Some girls I used to work with would have 2 slices with their Special K at breakfast then 2 sandwiches at lunch and probably more when they went home. That's when it could be a problem.

Giving up starchy carbs was a choice. No more breads, pasta, rice, potatoes etc. Now with the exception of 30g of oats each morning, I get most/all my carbs from veg and some fruit and I don't ever feel bloated anymore But I did have to wean myself of bread as I found it hard to give up initailly.