My New Diet

Hoggy1000

Well I joined the Gym last Summer and tbh I wasted it, I did nothing with it besides the odd day a friend asked would I go with him..

So about 3/4 weeks ago now I joined again and Ive been going 4/5 times a week doing mostly weights and id say at most 20-30mins of cardio at the end of the session.

Im currently 97.5 KG and I am in an overly fatty bodyfat stage
I decied that I want to go back to sport again in Sept/Oct and I want to slim down and bulk up before all that so I went off and got a diet from the Nutrionist in the gym and I have been following it now strictly as follows

7/8 am ; 3 Egg whites and 1 whole egg .. Into a glass and down the hatch

10/11 ; A natural low fat yoghurt followed me an apple and orange

Lunch; Chicken and lettuce with low fat chilli sauce in a wholewheat wrap

Pre Workout ; Wholewheat wrap with 2 scoops of Peanut Butter and Jam

After Workout/Dinner ; Chicken with boiled brown rice and a Weightwatchers sauce to flavour it.

Before Bed ; 3/4 cup of Cornflakes with low fat milk Or A Breakfast muffin with peanut butter

So what I wanted to know was your own opinion of this diet and also could people reccomend a Cardio/Fat Burning workout to aid my diet?

Frogdog

That diet is poor to be honest. Particularly if you want to slim down as you say. Cut out all the crap carbs.

siochain

Hoggy1000 wrote: »

Well I joined the Gym last Summer and tbh I wasted it, I did nothing with it besides the odd day a friend asked would I go with him..

So about 3/4 weeks ago now I joined again and Ive been going 4/5 times a week doing mostly weights and id say at most 20-30mins of cardio at the end of the session.

Im currently 97.5 KG and I am in an overly fatty bodyfat stage
I decied that I want to go back to sport again in Sept/Oct and I want to slim down and bulk up before all that so I went off and got a diet from the Nutrionist in the gym and I have been following it now strictly as follows

7/8 am ; 3 Egg whites and 1 whole egg .. Into a glass and down the hatch

10/11 ; A natural low fat yoghurt followed me an apple and orange

Lunch; Chicken and lettuce with low fat chilli sauce in a wholewheat wrap

Pre Workout ; Wholewheat wrap with 2 scoops of Peanut Butter and Jam

After Workout/Dinner ; Chicken with boiled brown rice and a Weightwatchers sauce to flavour it.

Before Bed ; 3/4 cup of Cornflakes with low fat milk Or A Breakfast muffin with peanut butter

So what I wanted to know was your own opinion of this diet and also could people reccomend a Cardio/Fat Burning workout to aid my diet?

Taking out the yokes your missing an opportunity for good nutrition and stuff that will negate the cholesterol.

Low fat yogurt usually have added sugar have the full fat version.

Lunch replace wrap with veg.

Pre work out the peanut butter works well on its own but only have it the odd time if you feel you really need. Personally I go with strong black coffee if it's early in the day. Jam is just sugar.


Post workout: if your really serious about it loose the rice and replace with veg.


Your pre bed options are pretty bad.


Over all your looking for a net calorie comsumtion over the day. The right fats are good for us and sugar is a disaster. When I mention veg aim for stuff that grows above the ground.


The gyms usually give out programs the average person can follow but generally they are useless.


Workouts I would recommend: lift loads of heavy stuff and do some METCONS as if your life depended on it.

Any questions just ask.

qvsr46ofgc792k

Im no expert and as you know information on the web is very contradictory, but I dont believe that diet to be good, one that stands out a mile is the cornflakes before bed.

What I would recommend because I have tried it and it worked for me, is a CKD diet.

http://forum.bodybuilding.com/showthread.php?t=36497&page=1

Trust me man if you follow it properly the results you will see will be amazing, and in no time at all.

Hoggy1000

Ok Im thinking if I drop the Rice and replace it with something like Salad/lettuce

What would you suggest for a pre-bed snack just to give me my 5th meal of the day because I do often leave out the Peanut butter wrap!

Batigol309

Hoggy1000 wrote: »

Ok Im thinking if I drop the Rice and replace it with something like Salad/lettuce

What would you suggest for a pre-bed snack just to give me my 5th meal of the day because I do often leave out the Peanut butter wrap!

Cottage cheese is good before bed for an extra protein hit...not to everyones taste though
I used to have fage greek yoghurt with a spoon of peanut butter...kind of tastes like a dessert but cant get the stuff in Cork anymore...

Otherwise, try and get as much veg in as possible if you drop carbs....things like brocolli will fill you up. Quinoa is good high protein carb if you still want to have grains

siochain

Hoggy1000 wrote: »

Ok Im thinking if I drop the Rice and replace it with something like Salad/lettuce

What would you suggest for a pre-bed snack just to give me my 5th meal of the day because I do often leave out the Peanut butter wrap!

just a question why do you need a 5th meal ?

Hoggy1000

siochain wrote: »

just a question why do you need a 5th meal ?

Well I dont necessarily need it everyday, but the odd day I would be that bit hungry after having dinner and I suppose a healthy option would be a lot more beneficial rrather than having a bowl of cornflakes or whatever?

qvsr46ofgc792k

Hoggy1000 wrote: »

Ok Im thinking if I drop the Rice and replace it with something like Salad/lettuce

What would you suggest for a pre-bed snack just to give me my 5th meal of the day because I do often leave out the Peanut butter wrap!

Drop the pre bed meal man!
No carbs 4 hours before bed (or even earlier), carbs are for energy.

Anyhow look into that ckd diet, im telling you its brilliant.

Hoggy1000

Simon Helpless Metropolitan wrote: »

Anyhow look into that ckd diet, im telling you its brilliant.

Right I have looked at it over the past few days and to be honest that is more what I'm looking for. Im not so much bothered about my "scale weight" but more how I look and feel in terms of body fat!

Just a few Questions, because at the moment Im kind of lost with all the numbers.

write down your lean mass weight
215 pounds - 29% body fat = 156 pounds lean mass

Protein Req;
156 x 1 = 156 grams of protein per day?
156 x 4 = 624 calories of protein?

Fat Req
Cal Req at present = 215 x 15 = 3225 - 500 = 2725
2725 - 624 = 2101 Fat cal per day!

Am I right in these figures?

qvsr46ofgc792k

Hoggy1000 wrote: »

Right I have looked at it over the past few days and to be honest that is more what I'm looking for. Im not so much bothered about my "scale weight" but more how I look and feel in terms of body fat!

Just a few Questions, because at the moment Im kind of lost with all the numbers.

write down your lean mass weight
215 pounds - 29% body fat = 156 pounds lean mass

Protein Req;
156 x 1 = 156 grams of protein per day?
156 x 4 = 624 calories of protein?

Fat Req
Cal Req at present = 215 x 15 = 3225 - 500 = 2725
2725 - 624 = 2101 Fat cal per day!

Am I right in these figures?

Lets keep this simple for ya.
Without looking into your figures man, I followed this calculator:
http://forum.bodybuilding.com/showthread.php?t=784518&page=1

This thread on boards is were I learned a lot from, when I was starting out: http://www.boards.ie/vbulletin/showthread.php?t=2056235310

• Purchase some Keto sticks from the chemist. These to me are vital as they tell you whether your in fat burning mode or not. The cost €8 from any chemist.

My diet after a while (and what I found worked fastest) was like this:


MON - FRI
jack3d pre workout
protein shake post workout
Rashers
Eggs
cheese
sesame seeds (with all meals)
pork/Lamb chops
Spinach
Feta cheese
salmon paste from tesco (cheap as chips)
Tesco cream (w/sesame seeds thrown in)

SAT - SUN
1 massive Home made protein shake w/peanut butter, soy milk, banana.
+
Anything that I wanted

As i said, that worked for me, results were amazing.