Help me improve my diet!!

Skuxx

Hi guys,
I'm looking for some advice from people in the know about how I can further improve my diet.
I'm 23, do weight training 4-5 days a week, and usually do another day of just cardio.
I'm 5'11 and just weighed myself at 78kg. I really started exercising and training at the beginning of June this year and was 90kg when I started.

So far I have to say I am happy with my results, I've had plenty of compliments about having lost weight and looking well etc, but I'd like to try and really get my body fat level down, as I'm still a bit pudgy around my belly.

My typical food intake has been fairly similar for the last 2-3 months, so I reckon maybe a bit of a shake-up and I'll start seeing results again!!



Breakfast:
Pretty much always porridge or scrambled eggs with 2 rashers and 2 slices of McCambridges bread.
Occasionally 3 wheetabix!


Lunch:
Usually chicken breast or roast beef, turkey, pork with mash and 2 veg.
I get lunch at work so it depends whats on, there's always a few choices. Somedays it could be spag bol or lasagne but I try avoid it!


Dinner
Dinner is usually 2 chicken breasts or a steak, and loads of broccoli, green beans, baby sweetcorn, any veg really!!
I rarely would cook spuds or pasta in the evening, but might have 3-4 slices of McCambridges. I reckon this is one of my problems!


Snacks
I don't snack that much, I hate all nuts! I might have a yogurt between work and the gym, and I have a whey protein shake after the gym.


I know its not perfect, so any advice, criticism etc would be great!

siochain

Skuxx wrote: »

Hi guys,
I'm looking for some advice from people in the know about how I can further improve my diet.
I'm 23, do weight training 4-5 days a week, and usually do another day of just cardio.
I'm 5'11 and just weighed myself at 78kg. I really started exercising and training at the beginning of June this year and was 90kg when I started.

So far I have to say I am happy with my results, I've had plenty of compliments about having lost weight and looking well etc, but I'd like to try and really get my body fat level down, as I'm still a bit pudgy around my belly.

My typical food intake has been fairly similar for the last 2-3 months, so I reckon maybe a bit of a shake-up and I'll start seeing results again!!



Breakfast:
Pretty much always porridge or scrambled eggs with 2 rashers and 2 slices of McCambridges bread.
Occasionally 3 wheetabix!


Lunch:
Usually chicken breast or roast beef, turkey, pork with mash and 2 veg.
I get lunch at work so it depends whats on, there's always a few choices. Somedays it could be spag bol or lasagne but I try avoid it!


Dinner
Dinner is usually 2 chicken breasts or a steak, and loads of broccoli, green beans, baby sweetcorn, any veg really!!
I rarely would cook spuds or pasta in the evening, but might have 3-4 slices of McCambridges. I reckon this is one of my problems!


Snacks
I don't snack that much, I hate all nuts! I might have a yogurt between work and the gym, and I have a whey protein shake after the gym.


I know its not perfect, so any advice, criticism etc would be great!

Well done that's great results. @ 78kg for your height I would imagine you look slim. With staying at your current weigh and aiming to adjust your body composition I would stay with your current calory consumption but tweak your macros by reducing some of the carbs and increasing protein and good fat. Your training program would also need to be looked at can you post it up?

Skuxx

siochain wrote: »

Well done that's great results. @ 78kg for your height I would imagine you look slim. With staying at your current weigh and aiming to adjust your body composition I would stay with your current calory consumption but tweak your macros by reducing some of the carbs and increasing protein and good fat. Your training program would also need to be looked at can you post it up?

Thanks for the reply!! Here is my training program. I do each routine 2 times a week...

Day 1 and 3

• 10 min Cross Trainer warm up
• Lateral Pulldown (12, 8, 8, 8)
• Bridge Lifts on Ball (12, 16, 16, 16)
• Dumbell Reverse Rows (12, 8, 8, 8)
• Seated Dumbell Forward Rise (12, 8, 8, 8)
• Cable Tricep Pulldown (12, 8, 8, 8)
• Dips (12, 20, 20, 20)
• Ab Crunch on ball (12, 16, 16, 16)

Day 2 and 4

• 10 min Cross Trainer warm up
• Dumbell Bench Press (12, 8, 8, 8)
• Dumbell Seated Side Rise ( 12, 8, 8, 8)
• Standing Bicep Curl with Twist (12, 8, 8, 8)
• Push Ups (12, 20, 20, failure)
• Lunges (16, 24, 24, 30)
• Burpees (12, 20, 20, 24)
• Pull Ups (8, 10, 10, failure)

Cardio Day I do on the threadmill

• 2 min 80% sprint
• 1 min walk
• 90 second 80% sprint
• 45 second walk
• 1 min 80% sprint
• 30 second walk
  Repeat 5 times

LCD

If you have gone from 90kg to 78kg (well done) I would say stick with what you are doing.

siochain

Seems you have a good base line of strength and bit of conditioning doing Burpees (12, 20, 20, 24) and then into Pull Ups (8, 10, 10, failure) is pretty good.

If you’re doing that for 3 months I would change to something like Wendler 5/3/1 boring but big with a finish on a METCON (loads of examples on the net). Have someone show you the lifts with correct form and recheck the form with them a few times over the first month. On the this the lifts need to be heavy so you’ve feck all in the tank at the end of each session.

As mentioned above I would stay with your current calory consumption but tweak your macros by reducing some of the carbs and increasing protein and good fat.

Give that all 8 weeks and see where your at.