lots of advice please!!!!!!!!!!!!!!! (long post)

tommyboy26

so i have been training for about 4 months now and im kinda happy wit the ways things are going but i am going to post my diet and workout progarm to see where improvements can be made. i train most of the time at 6:30 am as i work strange hours

so my diet is on days i dont train:

bowl of ceral for breakfast 6:30am
two boilded eggs and 2 slices of brown wholemeal sodabread 9:30
apple and bananna 11:00am
salad(peppers,letteuce,onion,carrot ham/chicken)2:00pm
protien shake 2:30pm
2 slices of brown bread + yogurt 6:00pm
apple + orange 9:00pm

diet days i do train:

pre workout i take 6 of these about 6am

http://bodyfirst.ie/product/usn-bcaa-syntho-stack

post workout i have a protein shake about 8:30am

http://www.topprosupplements.ie/usn/usn-igf-2.28kg?page=2

2 boiled eggs + slices of brown bread 9:30
apple and bananna 11:00am
salad(peppers,letteuce,onion,carrot ham/chicken)2:00pm
protien shake 2:30pm
2 slices of brown bread + yogurt 6:00pm
apple + orange 9:00pm

i work late in the evening so its hard to make a hot dinner on my days off i try to grill a steak or have a boiled chicken breast and beans.

my workout progarm is

days 1:

shoulders/biceps

shoulder press
shoulder raises side + front
shouder press bar
ez bar shrug
ez bicep curl
one arm curls

days 2:
legs
leg curl
leg exsentions
leg press
leg abductors x 2 machines

day 3:
back and bicep

lat pulldown
seated mahcine low row
bent over barbell row
one arm dumbell row
ez bicep curl on preacher bench
bench arm exetensions

day4:
chest and triceps

bench press (currently 60kg and rising)
decline bench press (50kg and rising)
incline bench (50kg and rising)
chest flys (either flat or incline)
cable crossovers
tricep kickback
tricep pushdown
bench dips

i usually do 15 mins on treadmill on a profile of running up a hill and back down. i do 5 mins on bike to warm up. and do various ab exercises on days i have time (maybe twice a week)

im currently
97kg
30.3% bf
5"8

when i started i was 103.4 kg so weight is coming down. mostly the dreaded belly fat is left.

my main goal is to lose as much fat as possible and put on s much muscle as possible.

so where am i going wrong as i cant be doing everything right:(

TB26

tommyboy26

also i know i need to be running a calorie defiecit to lose weight but not sure how to work out my daily allowence

DylanJM

How long has it taken you to come down from 103kg to 97kg? Is the weight still dropping each week? The main thing is to be patient, weight loss takes time. As long as you're eating a calorie deficit you should continue to loose weight.

IMO your diet could improve, I would lose the cereal and the bread.

DylanJM

There's lots of calorie requirement calculators on the net.

I use this one

http://iifym.com/iifym-calculator/

tommyboy26

DylanJM wrote: »

How long has it taken you to come down from 103kg to 97kg? Is the weight still dropping each week? The main thing is to be patient, weight loss takes time. As long as you're eating a calorie deficit you should continue to loose weight.

IMO your diet could improve, I would lose the cereal and the bread.

it has taken 4 months to get that down and weigh loss has all but nearly stopped. i actaully put on 2 lbs this week

SteelyDanJalapeno

"bowl of ceral for breakfast 6:30am
two boilded eggs and 2 slices of brown wholemeal sodabread 9:30
apple and bananna 11:00am
salad(peppers,letteuce,onion,carrot ham/chicken)2:00pm
protien shake 2:30pm
2 slices of brown bread + yogurt 6:00pm
apple + orange 9:00pm"

I'd be losing whats crossed out above and replacing it with a protein and meat source, is it possible for you to create some snacks and meals that can be frozen and heated from a microwave so you don't have to worry about cooking and prep on days you work? There's at least 600 calories crossed out there on quite empty food sources, would be much better used on some good proteins and fats.

I'd also guess that your well under your calorie intake, diet about looks about 1600-1800 Calories, just be careful that you dont go too far under that it starts to affect your training and recovery.

GL!

tommyboy26

TiltedBrain wrote: »

"bowl of ceral for breakfast 6:30am
two boilded eggs and 2 slices of brown wholemeal sodabread 9:30
apple and bananna 11:00am
salad(peppers,letteuce,onion,carrot ham/chicken)2:00pm
protien shake 2:30pm
2 slices of brown bread + yogurt 6:00pm
apple + orange 9:00pm"

I'd be losing whats crossed out above and replacing it with a protein and meat source, is it possible for you to create some snacks and meals that can be frozen and heated from a microwave so you don't have to worry about cooking and prep on days you work? There's at least 600 calories crossed out there on quite empty food sources, would be much better used on some good proteins and fats.

I'd also guess that your well under your calorie intake, diet about looks about 1600-1800 Calories, just be careful that you dont go too far under that it starts to affect your training and recovery.

GL!

im quite surprised by the brown bread i thought it was healthy :eek:

the yogurt too:o

can you give me an example of good fats????

tommyboy26

DylanJM wrote: »

There's lots of calorie requirement calculators on the net.

I use this one

http://iifym.com/iifym-calculator/

according to that my daily allowence is 2693

DylanJM

tommyboy26 wrote: »

according to that my daily allowence is 2693

So, this is your calorie requirement to maintain your current body weight. If you eat 300-500 calories below this then you'll get a steady weight loss.

The main thing is to remain patient, I understand how frustrating it can get but it's going to take time.

tommyboy26

DylanJM wrote: »

So, this is your calorie requirement to maintain your current body weight. If you eat 300-500 calories below this then you'll get a steady weight loss.

The main thing is to remain patient, I understand how frustrating it can get but it's going to take time.

i understand i need to be patient. just wanted to make sure my diet was ok and i was doing the right exercise to gain muscle.

DylanJM

Just thought I'd reiterate it because it's one of the biggest reasons why people don't reach their goal IMO.

Looking at your program, the two biggest omissions are squats and deadlifts. I'd introduce these if you can.

SteelyDanJalapeno

tommyboy26 wrote: »

im quite surprised by the brown bread i thought it was healthy :eek:

the yogurt too:o

can you give me an example of good fats????

Coconut oil
Olive oil
Macadamia Oil
Avocado Oil
Grass fed Butter

Almonds
Cashews
Hazelnuts
Pecans
Pine Nuts
Pumpkin Seeds
Sunflower Seeds
Macadamia Nut
Walnuts

Op, you've more than likely lost more fat than you think, the 6kg difference you're seeing also includes muscle put on, so you've probably lost more fat than you think and replaced some of the weight with muscle, I believe a better indicator is how you look, feel and how clothes fit.

runawaybishop

TiltedBrain wrote: »

Op, you've more than likely lost more fat than you think, the 6kg difference you're seeing also includes muscle put on, so you've probably lost more fat than you think and replaced some of the weight with muscle, I believe a better indicator is how you look, feel and how clothes fit.

This. There will be a point where your muscle gain and fat loss make you think you aren't losing any weight. If your lifts are going up and your clothes are fitting better then don't worry if the scales don't move so fast. Just keep an eye on your intake and keep the work up.