Belly fat

Amprodude

Is there any good exercises to lose belly fat? I gym 5 times a week and burn over 1000kcals with cardio excluding weights and I go flat out with these too so I think I would be burning approx 1100 to 1200 in total in each session. There would be swimming in thrown into this too during the week.

I'm watching my diet as best I can.

The exercises I have tried for belly fat are lat pull downs, total abdominal reps and push ups( lying flat on a bench) I don't know if what I'm doing is effective but looking for advice here. The sweat would be pouring off me in my sessions so I'm exercising as hard as I can.

Thanks.

El Guapo!

Unfortunately you can't pick and choose what areas to lose fat from. You just have to try lose fat in general and it'll eventually (hopefully) come off the belly too.

Hanley

What you eat is far more important than te numbers you're guessing at in your post.

Stick up a normal days eating there.

Amprodude

Hanley wrote: »

What you eat is far more important than te numbers you're guessing at in your post.

Stick up a normal days eating there.

Here's my diet from day to day. I'm being honest, lots of things I would like to change.

Breakfast: 7am

Porridge with almond nuts and mix of pumpkin seeds ,banana and youghart and spoon of honey.
1 slice of homemade bread and 1 slice of toast. Tea.


Work breakfast break: 9am

Two slices of brown bread and a orange. Tea and 1 glass of water.


Lunchtime 12.30am

Two slices of homemade bread. One sandwich with tomato only in sandwich. 1 Banana and a brivita breakfast bar. 1 glass of water.


Preworkout snack 5.00-5.30

1 bottle of powerade. (Need it for energy) 1-2 flapjacks or sometimes 1 mars bar instead of flapjacks. (Yes il admit its not good here)

Drink 1400mls of water during workout. (Need it all)


Dinner 10pm

Vegetables. It varies from turnips/carrots/ broccoli/ brussel spouts/cabbage from day to day along with either rice or else 2 potatoes. I mix it up from day to day.

Meats.
it varies from chicken/beef/fish/bacon day to day.

In a dinner I would have one serving of meat, two servings of veg and one serving of either rice or potatoes(x2) and 1 glass of water and tea.

Dinner is late because I gym after work and can't eat dinner before workout. Wanting to lose weight so diet is quite slack in places.

Stench Blossoms

First thing I'd do there is ditch the bread or at least only have it once a day.

Oryx

I agree, far too much bread there. Eat eggs instead of bread in the morning. Watch portion control. Cut out the wasted calories (mars bars and those awful breakfast bars).

Youll need to loose fat. Not just belly fat. All the ab work in the world wont reduce your belly, only an overall reduction in bf will.

thegreatiam

Amprodude wrote: »

Wanting to lose weight so diet is quite slack in places.

Diet is the only thing that cause you to lose weight. it is near impossible to out-train a bad diet. If your sole goal is to lose your fat then burning 1000 cals is pointless if you are going to eat 4000 cals in the evening.

it doesnt matter what time you eat, or really what you eat, only that you eat less than you use up.

figure out what calories you need every day, what calories you burn with exercise and add them together. eat less than that total and your belly will vanish.

kennyb3

Amprodude wrote: »

Preworkout snack 5.00-5.30

1 bottle of powerade. (Need it for energy) 1-2 flapjacks or sometimes 1 mars bar instead of flapjacks. (Yes il admit its not good here)

need powerade for energy? who are you kidding?

By looks of that there you are only working off what you eat before.

Even your monday to friday diet doesn't stack up - and im sure Sat and sunday are worse.

Less bread, more meat, less crap.

Plus the kcal readings on the machines are horse dung -= your probably burning 600/700 kcals not 1200

PauloConn

Agree with all of the above. Cut out the bread, processed food (mars, flapjacks and powerade for 1).
Also, looks like you're eating a dinner very late in the evening. Best thing before bed and after a workout would be some lean protein but do you stay up for 2-3 hours after training?
But lean prots all the way with veggies and cut out late rice/pasta/spud meals.

And drinking, if you really want to shift the belly.....

Amprodude

kennyb3 wrote: »

need powerade for energy? who are you kidding?

By looks of that there you are only working off what you eat before.

Even your monday to friday diet doesn't stack up - and im sure Sat and sunday are worse.

Less bread, more meat, less crap.

Plus the kcal readings on the machines are horse dung -= your probably burning 600/700 kcals not 1200

I do hard weights sessions on top of that so I do reckon i burn up to 1000kcals each sessions and in in pain too and wrecked after it.

seamus

Amprodude wrote: »

I do hard weights sessions on top of that so I do reckon i burn up to 1000kcals each sessions and in in pain too and wrecked after it.

How long is your session in total, what kind of cardio and weights, and how much do you weigh?

1,000 to 1,200 kcal per gym session sounds like you're overestimating.

In any case unless your workout is longer than 2 hours, you don't need any kind of snack or energy. Water will do just fine. If you find yourself starving during a workout, have a banana 1 to 2 hours beforehand.

Amprodude

seamus wrote: »

How long is your session in total, what kind of cardio and weights, and how much do you weigh?

1,000 to 1,200 kcal per gym session sounds like you're overestimating.

In any case unless your workout is longer than 2 hours, you don't need any kind of snack or energy. Water will do just fine. If you find yourself starving during a workout, have a banana 1 to 2 hours beforehand.

Im always hungry before workout. I dont hsave energy unless i eat something. Ive tried fruit but it doesnt do it for me. I cant have a banana because that would be my third in the day. Apples are no good for me personsally.

I am 6 foot 2 and weigh 72kgs.

Sessions usually are 2 hrs workout. Cardio includes threadmill 20 mins @ 15km/h and 5 mins at 12.5km/h. I might do 10 mins with 3 x 22km/h sprints for 1 min 15 secs each. Cycle for 25 mins @ levels 12-14 resistance. Then Crosstrainer for 20 mins at level 15. Rowing machine then 2500m but mix it up too and try to row 1000m in my fastest time. Then weights chest press, shoulder press, bench press, row press, abdominall machine, lat pull downs, lunges and dead lifts all 5 reps each but mix it up from day to day. I swim too every second day for an hour at moderate pace.

Amprodude

kennyb3 wrote: »

need powerade for energy? who are you kidding?

By looks of that there you are only working off what you eat before.

Even your monday to friday diet doesn't stack up - and im sure Sat and sunday are worse.

Less bread, more meat, less crap.

Plus the kcal readings on the machines are horse dung -= your probably burning 600/700 kcals not 1200

Powerade says 40kcals on bottle? That aint alot? My logic to this was that i would sweat it out anyway? Anyway i will take advice.

Mars bar is i know bad but what can i get that will not make me feel hungry before workout?Any suggestions? I cant prepare stuff because i come straight from work to gym.


I cut out red meat because my iron levels used to be high. I eat just chicken or fish now.

endswell

You havent responded to bread suggestions - can you cut it out?

insulin --> increased fat storage (bigger waistline)
whole grain wheat flour --> increase in insulin

Rice cakes / oatcakes easy options

Zombienosh

Try rice cakes with some peanut butter

kennyb3

You wanted advice, now all i hear is excuses.

Have a banana then instead of earlier when you don;t need it.

Way too much bread, too little protein.

What about your weekend? Pints? Take away?

At 6'2 and 72 kgs it sound like you need to put on lean mass.

I think your what transform calls skinny fat

Amprodude

kennyb3 wrote: »

You wanted advice, now all i hear is excuses.

Have a banana then instead of earlier when you don;t need it.

Way too much bread, too little protein.

What about your weekend? Pints? Take away?

At 6'2 and 72 kgs it sound like you need to put on lean mass.

I think your what transform calls skinny fat

Ok take it easy. I wasnt having a go at anyone at all. If anything you are the one getting all defensive. I know my diet isnt perfect so i was just quering a few things. I appreciate what you have to say all the same. I havent drank in 3 months. I dont eat takeaways or chips. I will cut out bread and try rice cakes for a while and see how I get on.

Dtp79

Amprodude wrote: »

Ok take it easy. I wasnt having a go at anyone at all. If anything you are the one getting all defensive. I know my diet isnt perfect so i was just quering a few things. I appreciate what you have to say all the same. I havent drank in 3 months. I dont eat takeaways or chips. I will cut out bread and try rice cakes for a while and see how I get on.

Have protein for breakfast ( like eggs etc). Powerade is basically ****€. It's not a ore hydrate.... There is no such thing as a pre hydrate. Drink a protein shake before your workout. Avoid breakfast bars etc. they are well advertised to be great for you but are simply not. Google caveman diets. A good saying..... IF IT DOSENT GROW ON A TREE, FLY IN THE SKY, COME FROM THE GROUND OR SWIM IN THE SEA THEN DON'T EAT IT.

Amprodude

Dtp79 wrote: »

Have protein for breakfast ( like eggs etc). Powerade is basically ****€. It's not a ore hydrate.... There is no such thing as a pre hydrate. Drink a protein shake before your workout. Avoid breakfast bars etc. they are well advertised to be great for you but are simply not. Google caveman diets. A good saying..... IF IT DOSENT GROW ON A TREE, FLY IN THE SKY, COME FROM THE GROUND OR SWIM IN THE SEA THEN DON'T EAT IT.

Is scrambled egg ok for breakfast or do you mean a boiled egg?

What protein shake would you recommend? What about KINETICA? I have never taken one.

Starting tomorrow i will substitude 2 rice cakes for bread for early breakfast. I will have scrambled egg or boiled egg, (il wait for response) along with my porriage yougart banana sunflower and pumkin seeds mix.

At 9am I will cut out the bread there and replace with two rice cakes and an orange.

At lunch i will keep my sandwich with chicken and tomato and 2 rice cakes and i will have a banana too.

Preworkout snack

I will try to get a protein shake and if that fails i will eat 2 rice cakes.

Dinner

I will stay to fish and chicken every two days and keep my veg portions and just 1 potato.Should I change potato to brown rice?

Does it look ok or any improvements needed?

endswell

Amprodude wrote: »

Is scrambled egg ok for breakfast or do you mean a boiled egg?

What protein shake would you recommend? What about KINETICA? I have never taken one.

Starting tomorrow i will substitude 2 rice cakes for bread for early breakfast. I will have scrambled egg or boiled egg, (il wait for response) along with my porriage yougart banana sunflower and pumkin seeds mix.

At 9am I will cut out the bread there and replace with two rice cakes and an orange.

At lunch i will keep my sandwich with chicken and tomato and 2 rice cakes and i will have a banana too.

Preworkout snack

I will try to get a protein shake and if that fails i will eat 2 rice cakes.

Dinner

I will stay to fish and chicken every two days and keep my veg portions and just 1 potato.Should I change potato to brown rice?

Does it look ok or any improvements needed?

Youll need sth on the rice cakes, bread is about 30g a slice, rice cake a lot less, so a bit of peanut butter / butter / cheese / tomato just to bring it up esp 9am meal. oatcakes are cheaper btw.

Mellor

There's a lot of bad advice here imo. A lot good of course, but some misguided posts.

Multi-quoting a few posts here;

Amprodude wrote: »

Breakfast: 7am

Porridge with almond nuts and mix of pumpkin seeds ,banana and youghart and spoon of honey.
1 slice of homemade bread and 1 slice of toast. Tea.

That's a pretty big breakfast. Oats are good but you need protein, alternating porridge with eggs is a good start.
Nuts and seeds are full of nutrients, but they add a lot of cals and are easily lost the the porridge.
Banana, yogurt and honey, again not paticularly bad food, but this is on top of an already complete breakfast.
Then bread on toast on top? Seriously.

Assuming normal portions, there a lot of energy here. No bad foods but shop you you going all day...

Work breakfast break: 9am

Two slices of brown bread and a orange. Tea and 1 glass of water.

...not 2 hours. There's no way you are hungry after that breakfast, you are in a routine thats causing cravings, you don't need a second breakfast, you just think you do.

More bread is a bad choice.
Orange juice is basically a sugary drink, a breakfast replacement maybe when you haven't got time for oats. Say two boiled eggs with orange is ok, but drinking it on top of everything is pretty bad.

Lunchtime 12.30am

Two slices of homemade bread. One sandwich with tomato only in sandwich. 1 Banana and a brivita breakfast bar. 1 glass of water.

More bread. Still no protein.
Wait, is the two slices of bread AND a sandwich. Have some meat and veg or Meat and meat. Anything thats not bread.
I've no idea what a Brivita bar is. But I bet its a carbs again under the banner of health whole grain (so its basically bread). Ditch this.

Preworkout snack 5.00-5.30

1 bottle of powerade. (Need it for energy) 1-2 flapjacks or sometimes 1 mars bar instead of flapjacks. (Yes il admit its not good here)

You abolutely don't need the powerade. You said yourself its 40 cals (its actually 80 btw, 40 per half bottle), there is no magic energy its giving you. It's in your head.
Mars bar is obviously crap.
Flap jacks vary - but its prob not giving you enery for he workout.

The energy you uses during the workout will come from everything you ate earlier, not the food and drink you have just before you start.

For the sake of not being a hypocrite, I sometimes have a homemade energy/protein bar before the gym. But on those days I'm eating a small breakfast, small lunch. I've have planned a prework snack into my day knowing it's 2.5 hours until dinner. I'm not thinking, "OMG da gym, I needz food". There's no way you are struggling for energy after that food. Keep the pre workout if you like, but take it out of the earlier meals.

Also its total BS that you can't prepare anything. I go straight to the gym from work every day. No issue preparing food.

Drink 1400mls of water during workout. (Need it all)

Good

Dinner 10pm

Vegetables. It varies from turnips/carrots/ broccoli/ brussel spouts/cabbage from day to day along with either rice or else 2 potatoes. I mix it up from day to day.

Meats.
it varies from chicken/beef/fish/bacon day to day.

In a dinner I would have one serving of meat, two servings of veg and one serving of either rice or potatoes(x2) and 1 glass of water and tea.

Dinner is late because I gym after work and can't eat dinner before workout. Wanting to lose weight so diet is quite slack in places.

Dinner is prabably fine. IMO the problem is the fact you are having two breakfasts.

Oryx

Amprodude wrote: »

Is scrambled egg ok for breakfast or do you mean a boiled egg?

Eat whichever you prefer, because this is about creating good habits you can maintain. If boiled egg bores you to tears, you wont eat it much.

What protein shake would you recommend? What about KINETICA? I have never taken one.

Personally I struggle with protein shakes, they dont agree with me, so get sample sachets and try a few before investing in a 50 quid tub.

Starting tomorrow i will substitude 2 rice cakes for bread for early breakfast. I will have scrambled egg or boiled egg, (il wait for response) along with my porriage yougart banana sunflower and pumkin seeds mix.

You will find it hard to sub the rice cakes at first, it will be a big drop in actual bulk (food) youre taking in.

At 9am I will cut out the bread there and replace with two rice cakes and an orange.

Again, you will miss this, allow your body to adapt.

At lunch i will keep my sandwich with chicken and tomato and 2 rice cakes and i will have a banana too.

Oatcakes, corncakes, carrot sticks, small quantities of seed and nuts, peppers, uncoated chicken.... think about how you can vary your diet to make it interesting and filling (check the stickies in the forum)

Preworkout snack

Not needed!! Seriously! Drink water.

Dinner

I will stay to fish and chicken every two days and keep my veg portions and just 1 potato.Should I change potato to brown rice?

Lots of (uncoated) meat and veg, less carbs. I dont know if it matters much which you eat.

As Ive said, whatever you do needs to be satisfying and sustainable. No point changing radically and hating it, so you go back to your old habits.

Dtp79

Oryx wrote: »

Eat whichever you prefer, because this is about creating good habits you can maintain. If boiled egg bores you to tears, you wont eat it much.

Personally I struggle with protein shakes, they dont agree with me, so get sample sachets and try a few before investing in a 50 quid tub.
You will find it hard to sub the rice cakes at first, it will be a big drop in actual bulk (food) youre taking in.
Again, you will miss this, allow your body to adapt.
Oatcakes, corncakes, carrot sticks, small quantities of seed and nuts, peppers, uncoated chicken.... think about how you can vary your diet to make it interesting and filling (check the stickies in the forum)
Not needed!! Seriously! Drink water.
Lots of (uncoated) meat and veg, less carbs. I dont know if it matters much which you eat.

As Ive said, whatever you do needs to be satisfying and sustainable. No point changing radically and hating it, so you go back to your old habits.

You are having way too much for breakfast. Me personally I get 200 ml water, 1 scoop of chocolate protein powder( optimum nutrition brand) 1/2 a banana, a tablespoon of flaxseed( oil or grain) and porridge flakes(the more flakes the thicker the shake) but usually 40g does me. Blend them all together. I love it. It should fill a pint glass.
Ps. More water for a less thick shake. Play around with the water/porridge mix

Amprodude

Dtp79 wrote: »

You are having way too much for breakfast. Me personally I get 200 ml water, 1 scoop of chocolate protein powder( optimum nutrition brand) 1/2 a banana, a tablespoon of flaxseed( oil or grain) and porridge flakes(the more flakes the thicker the shake) but usually 40g does me. Blend them all together. I love it. It should fill a pint glass.
Ps. More water for a less thick shake. Play around with the water/porridge mix

What would you cut out off my breakfast?

This is what i had in the morning. I went from suggestions here and cut out bread. Still a work in progress but will finally get there.

Breakfast

Bowl of porridage with a spoon of sunflower seeds and pine nuts mixed with youghart, banana slices and teaspoon of honey. Scrambled egg and 2 rice cakes.
At 9.00 which is work break, I had slices of orange and 2 glasses of water and 1 tea.

With rice cakes do you get the plain ones and apply peanut butter or can you use the flavoured ones like chocolate rice cakes? Personally if there wasnt any harm with chocolate rice cakes i would much prefer them over plain ones with peanut butter but if not then i will go with plain ones.

Stench Blossoms

Why do you need the porridge and the eggs?

PauloConn

Based on a very quick calculcation, the before work breakfast looks to be about 800cals....... which is huge unless you were training before hand.

Type Cals Measure
Honey 16 Tsp
Banana 105 Medium
Porridge 110 30g
Milk 122 8 oz
Sunflower Seeds 88 15g
Pine Nuts 58 15g
Yogurt 29 50g


Scrambled Eggs 199 2 Medium
Rice Cakes (plain, lightly salted) 70 2

cals 797

I have far too much time on my hands here......

cmyk

PauloConn wrote: »

I have far too much time on my hands here......

And too much time to overthink what should be a pretty simple setup. Set your calories depending on what you've decided your goal is, then set your protein target for the day and divide it up between however many meals you want to eat or best suits your schedule...train hard...it's that easy.

Amprodude

Stench Blossoms wrote: »

Why do you need the porridge and the eggs?

I didnt have eggs in my diet until today.

Amprodude

PauloConn wrote: »

Based on a very quick calculcation, the before work breakfast looks to be about 800cals....... which is huge unless you were training before hand.

Type Cals Measure
Honey 16 Tsp
Banana 105 Medium
Porridge 110 30g
Milk 122 8 oz
Sunflower Seeds 88 15g
Pine Nuts 58 15g
Yogurt 29 50g


Scrambled Eggs 199 2 Medium
Rice Cakes (plain, lightly salted) 70 2

cals 797

I have far too much time on my hands here......

I dont use milk. Only one egg in my scrambled egg.

PauloConn

Amprodude wrote: »

I didnt have eggs in my diet until today.

I'd go either or in the morning, not both.

Amprodude

PauloConn wrote: »

Based on a very quick calculcation, the before work breakfast looks to be about 800cals....... which is huge unless you were training before hand.

Type Cals Measure
Honey 16 Tsp
Banana 105 Medium
Porridge 110 30g
Milk 122 8 oz
Sunflower Seeds 88 15g
Pine Nuts 58 15g
Yogurt 29 50g


Scrambled Eggs 199 2 Medium
Rice Cakes (plain, lightly salted) 70 2

cals 797

I have far too much time on my hands here......

Yougart says 127 cals on it.

PauloConn

Amprodude wrote: »

Yougart says 127 cals on it.

Well, then it's up to 900 cals.....
But it is just an estimate or food for thought

Amprodude

PauloConn wrote: »

I'd go either or in the morning, not both.

Im sure it was mentioned on here that I should include eggs instead and dump the bread?

thegreatiam

Amprodude wrote: »

Im sure it was mentioned on here that I should include eggs instead and dump the bread?

dump the lot and start over. 800+ calories for breakfast is huge!

breakfast,
3 eggs (scrambled, boiled, which ever you prefer. or raw if you like or in an omlette if that tickles you it really doesnt matter) salt + pepper some spices if you like.
2 rashers of bacon,
piece of fruit,
tea/coffee

300+ calories 25+ gram of protein some carb from the fruit.

endswell

Stench Blossoms wrote: »

Why do you need the porridge and the eggs?

what's wrong with porridge and eggs? have a smaller bowl and one less egg if you want; eggs plays with some people's cholestorol so not always ideal having 3 eggs. porridge and 2 for me.

danlen

endswell wrote: »

eggs plays with some people's cholestorol so not always ideal

No they don't. And they are always ideal, provided you don't suffer from an autoimmune condition.

Far more nutritious than porridge too.

endswell

danlen wrote: »

No they don't. And they are always ideal, provided you don't suffer from an autoimmune condition.

Far more nutritious than porridge too.

Really? agree they are more nutritious than porridge, no doubt about it. I love them, but cholesterol always in back of mind.

You sure the link between dietary/blood cholesterol have been disproved? Think there are studies advancing both sides. (Would rather be wrong than right...)

danlen

endswell wrote: »

Really? agree they are more nutritious than porridge, no doubt about it. I love them, but cholesterol always in back of mind.

You sure the link between dietary/blood cholesterol have been disproved? Think there are studies advancing both sides. (Would rather be wrong than right...)

The studies on the pro-hypothesis side seem to be largely observational. Most are just epidemiological. I personally have yet to see any real evidence for it. In fact, most controlled trials show no effect.

I can dig out the ones I have looked over before if you like but I don't have access to my own laptop at the moment. One I did remember seeing before though was this one. It shows that there was no change in blood lipids in adults with dyslipidemia.

Amprodude

thegreatiam wrote: »

dump the lot and start over. 800+ calories for breakfast is huge!

breakfast,
3 eggs (scrambled, boiled, which ever you prefer. or raw if you like or in an omlette if that tickles you it really doesnt matter) salt + pepper some spices if you like.
2 rashers of bacon,
piece of fruit,
tea/coffee

300+ calories 25+ gram of protein some carb from the fruit.

No offence and please dont take this the wrong way, Im not going to be liked for saying this but i love porridge and i would find it impossible to go with the above diet. Thats a big change and to be honest I wont keep that up realistically. 3 eggs would give me the runs and indigestion, my stomach cant take that and thats not an excuse. I did scrambled egg with one egg and thats enough for me at one time.

I could cut down the quanity of seeds or exclude them completely from porridage. No honey and less yougart less porridage i can do. Take porridage away wont work. (Awaits bashing from other posters)

Stench Blossoms

endswell wrote: »

what's wrong with porridge and eggs? have a smaller bowl and one less egg if you want; eggs plays with some people's cholestorol so not always ideal having 3 eggs. porridge and 2 for me.

I just think its a bit much. However, if he's having a small bowl of porridge and one egg that would be fine but I think the OP is having bigger portions.

Hanley

endswell wrote: »

Really? agree they are more nutritious than porridge, no doubt about it. I love them, but cholesterol always in back of mind.

You sure the link between dietary/blood cholesterol have been disproved? Think there are studies advancing both sides. (Would rather be wrong than right...)

Logic fail.

There's also studies looking at the relation between carbs and cholesterol. The exact same logic applied there suggests you shouldn't eat carbs for breakfast.

endswell

Hanley wrote: »

Logic fail.

?

Mellor

Amprodude wrote: »

I could cut down the quanity of seeds or exclude them completely from porridage. No honey and less yougart less porridage i can do. Take porridage away wont work. (Awaits bashing from other posters)

There's nothing wrong with porridge. Or any of the foods in your breakfast. You just need to watch total amounts. That's what I was saying before.
I think the problem is a lot of people are posting irrelevant comments making this more complicated than it needs to be.
For example, There's nothing at all wrong with having porridge and eggs. It's a pretty good breakfast imo. Seeds, nuts and honey are good too, but it's easier to eat too much when there's more ingredients. Try just having porridge, honey and an egg. Have the fruit and seeds as your snack later in the day.

Also forget ricecakes. They aren't something anybody needs to add to their diet.

Amprodude

Stench Blossoms wrote: »

I just think its a bit much. However, if he's having a small bowl of porridge and one egg that would be fine but I think the OP is having bigger portions.

My porridge fills just less than half a bowl but it isn't solid porridge, it is slightly watery when serving.

thegreatiam

Amprodude wrote: »

No offence and please dont take this the wrong way,

none taken, and i won't

Porridge is a perfectly acceptable breakfast.

I was merely suggesting a higher protein alternative.

as mellor says, its the amount you are consuming at b.fast that is the real problem.

My bacon and egg suggestion will make you feel fuller for longer and is almost 30% of the calories you were eating.

stick with the porridge if its what you like, always best to make up your calories with food you enjoy, you will stick to the diet better.

Zombienosh

I throw some nuts and seeds into my porridge also a scoop of whey. yum

Amprodude

I made some changes to my diet and have lost few ibs in 1 week.

Current diet

7.00

Half bowl of porridge + youghart + tablespoon of pine nuts.
1 plain rice cake with light spread of peanut butter.
1 Tea


Might cut out rice cake here going forward and if I add scrambled egg i will have to get rid of youghart in porriage which will be very hard. Can i add 1 scrambled egg to what im having here without rice cake?


9.00
Banana + a small orange.
1 glass water
1 tea


12.30 lunch

Homemade brown sliced bread sandwich with chicken + tomato.
1 plum.
1 glass Water
Tea.


Preworkout snack 4.30pm

2 plain rice cakes with peanut butter. One 500ml bottle of water.

I gym at 6.30pm now
1400mls water drank in session.


Dinner 22.00

No changes to what posted previously only I use 1 small potato instead of 2 medium pototoes previously.
Glass of water
Tea

12.00am 1 pint of water.

Do i need a protein shake anywhere and if so where?

danlen

Amprodude wrote: »

Might cut out rice cake here going forward and if I add scrambled egg i will have to get rid of youghart in porriage which will be very hard. Can i add 1 scrambled egg to what im having here without rice cake?

That would be a good move, yes.

Amprodude wrote: »

9.00
Banana + a small orange.
1 glass water
1 tea

I don't see the need for this meal, considering you are trying to drop fat. It's basically just a boost of sugar.

Amprodude wrote: »

12.30 lunch

Homemade brown sliced bread sandwich with chicken + tomato.
1 plum.
1 glass Water
Tea.

If you can ditch the bread for something else you really would be better off, from a purely general health point of view. Even relatively small portions of it can cause problems. It's just not good stuff!

Salad greens, olive oil, peppers?

Amprodude wrote: »

Preworkout snack 4.30pm

2 plain rice cakes with peanut butter. One 500ml bottle of water.

Rice cakes are a waste of time tbh. If its just a quick snack on the go you want, perhaps a handful of nuts? If you have time for a proper meal, take it, considering you have 2 hours before your workout.

Amprodude wrote: »

Do i need a protein shake anywhere and if so where?

No.

thegreatiam

Amprodude wrote: »

Do i need a protein shake anywhere and if so where?

you never, ever need a protein shake, if you are in a rush and don't have time to cook or grab a prepared snack then you could take a shake to save your time if you wanted. Rarely are people in so much of a rush they cant boil an egg or grill a chicken breast. Or throw some nut butter in a blender with milk.

You still need to work on that 9am snack, just get rid of it. I dont know how you can be so hungry that you must eat so soon after breakfast.
and there are better options to eat at that time than fruit.


how many calories is all this food on myfitnesspal and how much under your maintenance are you?