[Q]Is this any good for start? (diet)

Bikerguy

as title say -->
stats

me 188cm - 6,17ft
125KG - 19.68 st.
29y male

i am not fat, i am just ****ing BIG ))) anyway

i am running on diet - my kinda setup - i feel a lot of power increase and muscle gain but very little weight loss.

my diet

1. salad - lettuce+apple + tea and after hand of almonds or pumpkin seads / poridge 2-3 times a week as well.
2. fruit - apple or pear or banana
3. white rice with chicken/turkey (chicken/turkey with mushrooms, or corn, or chilly, or asparagus or "a la plancha" jsut a little of salt.)
4. rice cakes 1 or 2 max
5. white rice with chicken/turkey (or just a whey shake)
6. fruit shake - from fresh fruits
7. white rice with chicken/turkey. (or jsut a whey shake)
white rice get replaced sometimes by pasta - but chicken/turkey is always there.

i am following this more less every day - no coke or any rubish like that or chocolate bar.. nothing.

this is my daily average meal - my supplements are only whey - after training and sometimes to replace meal. i am not eating huge portions, but i eat every 2-3 hours.

i am doing exercise 3-4 times a week. going hard. cardio 40 min + light weights 30min each time. i am not amater in terms of exercise but the diet is my weak side.

i dont like fish at all. - maybe fishfingers only lol... but i am not eating them, therefore i am running on omega 3 fish oil as well.

If you have any tips about my setup or if you think i am missing something please let me know as i would love to know if its ok or not.

thanks for now

Ed

Stheno

You've hardly any vegetables in there?

Bikerguy

Stheno wrote: »

You've hardly any vegetables in there?

#

thats a question or stating? sugestions are welcome... what should i implement then?

(with each portion of chicken / turkey i am trying to include - onion&celery and as mentioned before asparagus - 3or4 times per week. min)

johnfaul

You need to track your calories, calculate your maintenance calories and reduce this by 3-500 calories. Swap the rice for brown rice or sweet potato and add more vegetables

Bikerguy

johnfaul wrote: »

You need to track your calories, calculate your maintenance calories and reduce this by 3-500 calories. Swap the rice for brown rice or sweet potato and add more vegetables

Will swap the rice... but i cant stand sweet potato.. no way i am gonna eat that.. vegetables more... hm i will google a bit more about meals that i can prepare. Thanks tho.

thegreatiam

too little protein, too much sugar from fruit would be my guess.
have eggs in the morning, with bacon if you like. scrambled and grilled
snack on nuts, berries or dried meat (jerky and biltong) if you need to .

lose the white rice, but only if you need less calories. chaning it up for brown will be healthier. asparagus, kale etc can also replace this easily.

chicken and turkey are good meats keep that up. can also try tuna. i also hate fish, but can handle tuna.

try a few different ways of eating chicken and turkey. a lot of people say they are boring but i disagree, they are both extremely versatile and can make countless different meals.

why are you eating so much fruit? fruit, while good for you, is very high in sugar. if you put all you eat into something like myfitnesspal.com you may see that its the fruit pushing up your calories.

before you change anything start by entering everything you eat into myfitnesspal.com for at least a week. then you can see where to make changes.

and why are you using whey shakes? you'll be better off using food based protein. have you factored they whey protein into your calorie intake. its most likely that you dont need the shake and that eggs in the morning or before bed will do the job just as well and leave you feeling more satiated,

Bikerguy

thegreatiam wrote: »

too little protein, too much sugar from fruit would be my guess.
have eggs in the morning, with bacon if you like. scrambled and grilled
snack on nuts, berries or dried meat (jerky and biltong) if you need to .

lose the white rice, but only if you need less calories. chaning it up for brown will be healthier. asparagus, kale etc can also replace this easily.

chicken and turkey are good meats keep that up. can also try tuna. i also hate fish, but can handle tuna.

try a few different ways of eating chicken and turkey. a lot of people say they are boring but i disagree, they are both extremely versatile and can make countless different meals.

why are you eating so much fruit? fruit, while good for you, is very high in sugar. if you put all you eat into something like myfitnesspal.com you may see that its the fruit pushing up your calories.

before you change anything start by entering everything you eat into myfitnesspal.com for at least a week. then you can see where to make changes.

and why are you using whey shakes? you'll be better off using food based protein. have you factored they whey protein into your calorie intake. its most likely that you dont need the shake and that eggs in the morning or before bed will do the job just as well and leave you feeling more satiated,

oh i am seriously thanking your for your imput here...

and right now i am eating brown rice with tuna (i can handle tuna or bonito). great.. taste amazing L:) i though about it before and wtihout reading this i prepared the meal in advance and now this... what a combination..

and why i am drinking whey? well... before my diet and exercise i was running my body on coke, pizzas, rolls, etc etc. junk food. KFC was my best mate and mr.Mc was like my brother... so i had to find something to replace that. i started to eat less but more offen and i went trough withdrawhal - believe me coke is more adictive then most people would think. So the point is that i am lying to my stomach with whey --> making him think he is full. - dont laugh.

if you think i should take other product tell me what will be your choice. inthis case.. btw i had ulcer so any fat burner or strong agresive product wont make me any good.

thanks for now.

Ed

syklops

i dont like fish at all. - maybe fishfingers only lol.

Was the fishfingers line a joke? If not, seriously get rid of them. What Jamie Oliver says about chicken nuggets applies to fish fingers as well.

Saying you dont like fish but you like fishfingers is like saying you dont like steak but love spam.

Bikerguy

syklops wrote: »

Was the fishfingers line a joke? If not, seriously get rid of them. What Jamie Oliver says about chicken nuggets applies to fish fingers as well.

Saying you dont like fish but you like fishfingers is like saying you dont like steak but love spam.

it was a joke. i like fishfingers, but i dont eat them. just to mention i love fishing as well and everything i ever catch is being released.. macrel, pike, carp or what ever.. i just cant eat that for some reason.

ty

syklops

Bikerguy wrote: »

it was a joke. i like fishfingers, but i dont eat them. just to mention i love fishing as well and everything i ever catch is being released.. macrel, pike, carp or what ever.. i just cant eat that for some reason.

ty

Fair enough. Although in your post about catching fish 2 out of the 3 fish are in my opinion wholly inedible. I had a very unhappy christmas a few years ago that included 9 different dishes all carp, and its in the same category as pike to me.

If you got a swordfish steak, a tuna steak or mahi mahi steak, they are (surprisingly!) different animals and very different to mackeral or carp. Try them out!

Bikerguy

syklops wrote: »

Fair enough. Although in your post about catching fish 2 out of the 3 fish are in my opinion wholly inedible. I had a very unhappy christmas a few years ago that included 9 different dishes all carp, and its in the same category as pike to me.

If you got a swordfish steak, a tuna steak or mahi mahi steak, they are (surprisingly!) different animals and very different to mackeral or carp. Try them out!

haha i saw it just now.. i came from the country stated as your location... L:)

well its the psycho/headblock - side i believe. We do not have sea over there so people were kinda forced to eat fresh water fishes back then - so then everything new is like a bad - so in other words sea fish = no go.

--> i can accept tuna, yeh, but i am really suffering even after i know its good for my body.

i may give a go to swordfish, it looks like a chicken... actualy i will try it for sure.

Col_Loki

Like was said before cut down on the fruit, 1 or 2 pieces a day is plenty. I would imagine you are also over your daily kcal maintainence level with that amount of food.

You could try replacing rice for 1or2 of the meals with some veg and beans. Beans are nice and handy, filling and slow burning so keep you full for longer....also a good lot less calories when compared with rice. (if you are getting baked beans get the ones with No Added Sugar, pretty important).

The food you are eating is healthy and you are on the right tracks, the key is to change it up and find something that can keep you satisfied (full and enjoying the taste) while reducing the kcal....thus losing weight.

thegreatiam

Bikerguy wrote: »

if you think i should take other product tell me what will be your choice. inthis case.. btw i had ulcer so any fat burner or strong agresive product wont make me any good.
Ed

no product, get all the nutrients you need from your diet. If you are eating turkey and chicken breast, tuns and eggs every day you dont need more protein.

Whey protein shakes etc are for those people who need more protein than they could eat. (body builders, elite athletes etc.) or peope who cannot get it from their diet (medical complaint or veggitarians).
if you're getting around 100g of protein a day from food then you don't need the shake. it's a supplement, not a replacement.

Bray Header

Bikerguy wrote: »

Will swap the rice... but i cant stand sweet potato.. no way i am gonna eat that.. vegetables more... hm i will google a bit more about meals that i can prepare. Thanks tho.

Brown rice is awful to taste though. Using basmati is just as effective. That standard Uncle Ben's white rice/generic white rice is poison

djor88

Hi, looks like a good diet,

I'd recommend cutting carbohydrates for a week, then slowly introducing smaller amounts back into your diet. Your body should start turning to fat rather than the carbs (rice, rice cakes etc) for energy, therefore burning fat instead of carbs. Replace carbs with veg and fruit for the week. Tomatoes, carrots, cabbage, broccoli, green beans etc are all great and can be filling too, especially the likes of Broccoli and cabbage instead of rice.

Your body will probably go through a "carb crash", type of withdrawl around day 3 or so, you'll want rice and stuff like that, but keep yourself fed on veg, fruit and meats, nuts and seeds etc, and then after a week or so, slowly bring back carbs, but not at as high a level as previous.

Best of luck, it's all a work in progress, everybody is different

Thomas Magnum

djor88 wrote: »

Replace carbs with veg and fruit for the week.

You are aware that fruit & veg are carbs? Seems a little strange to say replace carbs with carbs!

Bikerguy

Col_Loki wrote: »

Like was said before cut down on the fruit, 1 or 2 pieces a day is plenty. I would imagine you are also over your daily kcal maintainence level with that amount of food.

You could try replacing rice for 1or2 of the meals with some veg and beans. Beans are nice and handy, filling and slow burning so keep you full for longer....also a good lot less calories when compared with rice. (if you are getting baked beans get the ones with No Added Sugar, pretty important).

The food you are eating is healthy and you are on the right tracks, the key is to change it up and find something that can keep you satisfied (full and enjoying the taste) while reducing the kcal....thus losing weight.

any tips how to make the beans, what will be the best choice?
also i changed my breakfast to 4 poached egs and 1 cooked/baked slice of bacon with 1 brown toast. --> light and i can eat that almost eveyr day.. and i moved the salad + poridge for later, and i will have now the shakes only after gym - 15min . no more..

btw its good to know that i am on teh right way... i left it way over. people who knows me are saying you aint fat, and i know i am not, but it just came to the fact that there are no more sizes for me in shops shirts 17" are small for my shoulders haha.. so i should get the fat burned and replace with healthy meat ))))

thanks everyone for the time. i will keep you updated.

Bikerguy

Thomas Magnum wrote: »

You are aware that fruit & veg are carbs? Seems a little strange to say replace carbs with carbs!

i think fruit contain slightly little more sugar... maybe thats why? :pac:

thegreatiam

Bikerguy wrote: »

any tips how to make the beans?.

Er..., open tin, make hot, put in mouth.

He means baked beans, they are a pretty decent source of protein just make sure to get the ones with no added sugar they are healthier. But as long as you come under your calorie total its fine.

Ways to cook them, other than warming them up in a pan? Use curry powder, paprika, chilli. Have them over toast or with eggs with a little grated cheese. Make them into a toastie if you have a brevel. Use them in corn-beef hash? Etc.

Bikerguy

so i am a little step ahead with nutrition i believe.. my diet now ->

1. beans + salad + some seeds + nuts + almonds
2. shake - protein
3. chicken + vegs or brown rice (vegs i am using are mostly ---> asparagus, cellery, leek, broccoli, --->steamed ---> fresh lettuce, carrot....onnion
4. salad - protein
5. chicken o tuna + brown rice with sweetcorn
6. conrflakes - with little slim milk (i take it as desert) / or i make myself a light soop broccoli and cauliflower
7. banana and pear + grapefruit or pineaple
8. 3-4 poached egs + slice of brown bread - nothing else
9. protein + bed

more less the same every day - just the way i make chicken changes - (curry,on mushrooms, with asparagus, celery etc - only using extra virgin olive oil)

if i feel hungry between meals iam eating rice cakes or having an extra shake.




i changed little my exercise program as well

mon - weights 40 min 20 cardio
tues -weights 1hour
wedn - easy run on the beach cardio only cca 40 min
thr - weights 1 hours
fri - weights 40 min and 20 min cardio
sat - off
sun - light cardio only cca 25-30min (running only)

weights--> i do it hard way --> no long brakes--> no phone calls--> no time wasting, full focus and trying to maxout the output

can ya have a look on it guys?
hint: i dont drink alcohol (at all) i gave up smoking as well...
_____________________________________________________________

my target is about 100kg and then stay there form 125kg on the start..

thegreatiam

Bikerguy wrote: »

1. beans + salad + some seeds + nuts + almonds
2. shake - protein
3. chicken + vegs or brown rice (vegs i am using are mostly ---> asparagus, cellery, leek, broccoli, --->steamed ---> fresh lettuce, carrot....onnion
4. salad - protein
5. chicken o tuna + brown rice with sweetcorn
6. conrflakes - with little slim milk (i take it as desert) / or i make myself a light soop broccoli and cauliflower
7. banana and pear + grapefruit or pineaple
8. 3-4 poached egs + slice of brown bread - nothing else
9. protein + bed

Have you run all of this through a calorie tracker? that will help you determine if you will lose weight or not. but not knowing portion sizes i can't tell. The diet itself looks ok not sure if you need the protein shakes, its better to get the protein from food wherever possible, only use protein shakes if you really dont have time to cook or make something. ( tinned tuna or a precooked chicken breast gives the same protein as a shake + extra benefits.

mon - weights 40 min 20 cardio
tues -weights 1hour
wedn - easy run on the beach cardio only cca 40 min
thr - weights 1 hours
fri - weights 40 min and 20 min cardio
sat - off
sun - light cardio only cca 25-30min (running only)

dont forget to include your exercise in the calorie tracker, this will keep you on your goals, dont forget it is possible to eat 'too little' make sure you are only around 500 calories a day lower than what you burn.

weights--> i do it hard way --> no long brakes--> no phone calls--> no time wasting, full focus and trying to maxout the output

my target is about 100kg and then stay there form 125kg on the start..

not sure what you mean by the hard way. its good youre focusing the mid set is half the battle, but if youre working out 'incorrectly' you could be doing more harm than good.

A nice simple way to start is strong lifts 5x5 he explains things well and has some good advice and a great 'no bullshizz' approach. the programme starts of gentle and you build it up each day.

for calorie tracking use something like myfitnesspal that will track all of your food and show you your calorie budget, it also shows you if you are eating too much sugar etc.

Oh..Good job too btw. keep at it

Bikerguy

for the calories side hm, i have to trakc it down, its little more complicated - but i will do so. find out the branding and count it together haha - nps i will do it as i said.

for the build up programm - i am running 3 series each set - like first is max reps, second is 12, thrd is 10 and then moving to next excercise --> break between sets are for me 30 sec and between each exercises cca 1,5 min. thats what i ment to say going hard

- first 2 months i went more less whole body each day - little from everything - but after i am trying to focus on each body part in one day - only stomach is the final set on each of my routine.

monday - chest, biceps
tuesday - shoulders, triceps

thursday -full lower body + one set biceps + triceps ---> i like to warm up whole body
friday - back, shoulders + either chest or arms - depends how i feel that day

cardio is classic stuff - running, spinning, stepper... and exercise with own body weight include.


well i can see some small changes in my body structure - earning a little on upper body and loosing the michelin tyre step by step ... i am not sure where but i will post a pic of progress later on.

Bikerguy

well the food is working +hard excercise --> impresed with results - already 4kg down + body fat down = visible changes still long way to go tho.

thegreatiam

Bikerguy wrote: »

well the food is working +hard excercise --> impresed with results - already 4kg down + body fat down = visible changes still long way to go tho.

nice job. glad to hear it.

Bikerguy

Guys i have a very personal question )))


How can you deal with the spare air presure from beans, califlower, broccoli etc??... any hot tips? as I am experiencing some air leakage while pushing too hard (flatulence- i believe is the right word) )) hahahaha


i really feel the difference, the food made more then half of it, before i did weightlifting as well, but i never took it the right way, i had some gains and i was happy, but this time i can actualy see some results in very short period. Only side effect is that i have to replace whole clothing as i will strugle to fit in to my current stuff.

thegreatiam

Bikerguy wrote: »

How can you deal with the spare air presure from beans, califlower, broccoli etc??... any hot tips? as I am experiencing some air leakage while pushing too hard (flatulence- i believe is the right word) )) hahahaha

• Laugh really loud and point at the guy next to you?
• Own it with confidence "Smell that? i did that, suck it losers!"
• walk quietly to the other part of the gym, lift a leg and walk back. pretend to be looking for a 2.5kg weight.
• yell "booyah, more weight lost"

Bikerguy wrote: »

i really feel the difference, the food made more then half of it, before i did weightlifting as well, but i never took it the right way, i had some gains and i was happy, but this time i can actualy see some results in very short period. Only side effect is that i have to replace whole clothing as i will strugle to fit in to my current stuff.

Im in the same boat, im cutting pretty quick and my cloths will b hanging off me soon. But i plan on bulking up in the new year, so im not really looking to buy new clothes as i don't know what size ill be.
take advantage of the sales in a few weeks i suppose.