advice on my diet for the next few weeks

Hey,

Just thought id pick some of the big brains here.

I'm 13st,4lb and fairly fit but would like to lean out for abit. would be classed as in good shape but not ripped, (no six pack so far from 12% BF).

I was thinking if I ate below foods with minor variations just If I get bored, and continue my training ( I swill a lot etc, weight train, box etc) would this diet be good to get lean?? If I stuck to it!!


7.30am


Omelette (3 full eggs & 3 whites)
1 orange
½ avocado or 2 TBS udos oil.


8.30am
Black coffee


10am
Large can of Tuna
1x apple
Cup of tea black



1pm
Tuna
1 bag of brown rice
1 apple



4pm
1 x 170gm greek yogurt
30gms cashew nuts


Weight training workout


Post workout 7.30pm
6 rice cakes with a bit of honey spread on each
a lot of steamed broccoli
3 fillets of grilled fish (usually sea bass, trout, mackerel )

Zillah

If you really want to control your weight the best way is to count calories. Work out how many calories you need to maintain your weight and eat that minus about 300 per day, you should lose weight at a gentle, steady pace. Use an app like MyFitnessPal to keep track of everything that you eat. If you hit your target you will become more lean. Keep the protein up and keep lifting weights.

You can use something like this to get an idea of your calorie needs:
http://www.mayoclinic.org/calorie-calculator/itt-20084939

I'll let someone else weigh in on how accurate calculators like that are for factoring in exercise. TDEE is something that's always confused me a little.

cheers, I'm shocking at the calorie counting lark so I'll have a look and see what you have recommended, I appreciate it. I'm 40 now so it can be tougher to get leaner at this age.

yeah I come in at 3100 Kcals.
I suppose once I get into it, I should be flyin in regards counting cals yeah?

Zillah

It mostly depends on calorie totals. How much honey you slather onto those rice cakes could be the difference between a net gain and a net loss that day. There's nothing particularly calorific in your list there, though, so assuming that diet is a departure from the norm then yes, I think you're on the right track.

It'd be hard to top 3100 kcalories in a day eating tuna and rice cakes alright.

As for calorie counting, MyFitnessPal takes most of the pain out of it, you just tell it what you ate and it picks the calories from a database. It can be a little hit and miss but overall it's very good.

Also try to weigh yourself on a regular basis, but only really pay attention to monthly averages, that'll tell you if you're on the right track. Also also: don't go overboard on the calorie deficit or you'll lose hard-earned muscle too (the more you have the more likely your body is to give it up).

ah I put I tiny bit on honey on them about a teaspoon overall because it's post workout when the body will sap it up.

Il checkout the fitness pal so. EEEK on the muscle loss thing, I'll be weary of that too. overall I eat very well, body has been the same weight for years but I'd like to drop some overall weight and look fitter or leaner anyway. id have a good deal of muscle on me and rekon 8 -10 pounds would show lots. Well I imagine but could be wrong,

Alf Veedersane

rusty cole wrote: »

6 rice cakes with a bit of honey spread on each
a lot of steamed broccoli
3 fillets of grilled fish (usually sea bass, trout, mackerel )

I cannot open you tube here in work but am I naïve in guessing in constructive criticism?? ha ha

what is it?