Thread: Diet Plan

Hello everyone

Just thought i`d add my diet to this page and see what reaction i get,

Age 31 (32 in 2 weeks), weight 240lb, height 5`11"

I have been trying to lose weight/fat for the past 3 and 1/2 weeks and as far as i know i havent lost any and my measurements are still the same i`ve been altering my diet by lowering the carbs and cals over the past 3 weeks and sticking to the same meal plan each day after each alteration at the start of the new week if you know what i mean.

I`m eating every 3 hours and my diet is as follows :

Phd - Pharma Whey Protein Powder - 50g - 201, 4g, 3g, 40g
Myprotein - Instant Oats, 50g 194 - 35g, 4g, 4g
Tesco - Semi Skimmed Milk, 300 ml 150 - 14g, 5g, 11g
Total - 545, 53g, 12g, 55g

Chicken - Breast, meat only, cooked, roasted, 150g - 248, 0g, 5g, 47g
Total - 248, 0g, 5g, 47g

Uncle Ben's - Egg Fried Rice Micro, 62.5g - 108, 19g, 3g, 3g
Asda - Extra Lean Mince Beef, 150g - 185, 0g, 5g, 36g
Total 293, 19g, 8g, 39g

Gym

Phd - Pharma Whey, 50g 201, 4g, 3g, 40g
Glucolin - Glucose, 1 tbs, 83g, 22g, 0g, 0g
Total 284, 26g, 3g, 40g

Chicken - Breast, meat only, cooked, roasted, 150g - 248, 0g, 5g, 47g
Total 248, 0g, 5g, 47g

Phd - Pharma 6hr blend, 50g 201, 4g, 3g, 40g
Total 201, 4g, 3g, 40g

TOTALS - 1,819cals, 102carbs, 36fats, 268 protein

this is what i have had every day this week and if i still havent lost anything by monday will have to change again, was going to have a cheat meal last sunday but couldnt decide what to have so didnt have one and havent had one for 3 weeks or alcahol or anything that isnt in my diet apart from water which i drink a pint with every meal and lots in between.

thanks for any advice.

would you not need glucose before your workout to give you an energy boost during excersise or it used afterwards to replenish energy just expelled by weight lifting?

Hi mate,

I have a meal with carbs/pro/fat in before i train (the beef and rice meal) and have the protein shake with glucose in straight after the gym to help get the protein into my body faster and to replace the glycogene that i used during my workout, I have been told to do this of quite a few different ppl, they say to have a simple carb with your shake after with no fat in (coz the fat will slow down the protein getting into your body where the simple carbs will speed it up)

I think a bannana would have a similar effect but body builders have told me to use glucose/dextrose but its hard to find locally, had to order it from the doctors chemist (i also get the odd bad look and asked what i`m using it for to, as i`m preety sure drug dealers use it to mix with there products...probably the reason its not freely available in powder form anymore)

There is a website with a very informative talk from a renownd pro body builder i`ll dig the link out it`s a very good watch for anybody interested in bodybuilding.

The bodybuilders name is milos sarcevs they last about an hour but is very informative.


http://www.dailymotion.com/video/x2s...inar-pt1_sport
http://www.dailymotion.com/video/x2s...inar-pt2_sport
http://www.dailymotion.com/video/x2s...inar-pt3_sport
http://www.dailymotion.com/video/x2s...inar-pt4_sport
http://www.dailymotion.com/video/x2s...inar-pt5_sport
http://www.dailymotion.com/video/x2s...inar-pt6_sport


Any other advice for me ppl i`ve been on the new lower cal diet this week and i dont feel lighter or look any different in the mirror, i`m weighing all my foods everyday i know exactly what my macros are and still nothing, cardio 5 days a week. hiit in the morn and 3 x 30 cal burning sessions after the weights.

really annoying me now and if i havent lost anything on monday - which will be a month into this i`ll be really depressed.

I really dont know how long it took for the ppl that did the 3 month challenge to notice a change in body/weight but i`m a month in and cant notice a thing, good job i didnt enter on this progress i`d of been dead last.

cheers

couple of things
have a cheat meal every now then, depending on your will power (which must be strong considering you've gone four weeks without one). every two weeks, on the 14th day go crazy. eat like 6000 calories, basically binge. despite what people think, cheat meals help fat loss. without getting to technical, to do with a chemical in your brain called leptin, which is very important when dieting.
i hate to go behind monsters backs (but then they don't stock it, so maybe they'll forgive me lol), but you can get dextrose and maltodextrin from myprotein.com. same thing as glucose basically.
hope this helps

Hey Red, how is the diet and workout going?

Reading your diet, it looks a little low on the calories compared to mine and my stats aren't too dissimilar to yours. Are you changing your diet every week? If so, my own rule of thumb is change takes 2-3 weeks for me before I can see any difference.

Also, if you are working out at the gym, you could be gaining muscle which will offset the scales and not give you a true picture. I weighed myself once every 2-3 weeks to see how I was going and I would use freshly laundered jeans to judge the weight coming off and the same tshirt. It sounds daft but it was a good progress check for me.

Let us know how you're getting on though!

If you have alot of bodyfat to drop, I dropped 30lbs in 3 months on a VLCD. Since I ate well above maintenance to raise metabolism and currently do 3 days low cal, one day high (and i make sure that high day is a good weight day... turns out thats today!) lol. Eating about 1700-1800 cals 45/35/20 CPF ratio upto about 2400-2800 on the zigzag day. 3 day split... non training days = 45 minutes cardio first thing in the morning (low intensity brisk walk on a nearby inclined road and around the village works - get a heart rate monitor to keep in the zone). On weight days I do about 15-20 minutes HIIT after a 40-60 minute weight workout. Pre and post shakes 1 hour before, immediately after and try to get another meal in just before the 2 hour anabolic window closes lol. I want to maximise my growth whilst losing bodyfat so although weight loss is slow, its steady... i'm dropping about 1.75-2.5lbs a week this way. Good luck...

Hi Khazmando

I have added a couple of updates with some pics on here, I`d be interested to know if your the same body shape as me as i`m ten weeks in now with no weight loss and i`ve been on a 1400cal a day diet with no carbs for the past 3 weeks and have also been suffering from man flu for the past 10 days and still not lost a thing...

good luck with your goals.

thanks

Hi poxxxy

Your diet is something i might have to look into as i think i`m changing shape slowly but i`m not losing weight as such, going for a hard core boxing session now (day off work so thought i`d punish myself) but i`ll be back on here later on to get some more info of you about the diet if thats ok.

thanks

Hey Red, I've had a read over your blogs and firstly, even though you're heavier than me, I am far more cuddly than you! Kudos to you mate, you're looking good.

I'm similar in shape and hold weight in the same areas you do however. But as said above I'm carrying more fat, I don't think your bodyfat % is as high as you think it is.

In your blog you mentioned fibre tablets or someone did anyway. Have you sourced these yet? I've ordered mine from myprotein website and you add 1.5g to 300ml of water and get it down you. They're quite cheap too at £1.75 per 100g pouch. Using 3g per day giving you 33 days worth of fibre.

If you can get an updated picture up and compare it with the very first picture you took, it'd be a good point of tracking for you.

My concern is your calorie intake. It just seems a little low to me. Have you worked out what you need to maintain your weight recently? I know you're ill but you do seem to have lost some fat so maybe you could recalculate your calorific needs?

Mine worked out to be 2100 calories as sedentary lifestyle, with you working out and previous figures being similar to mine, yours just seems really low at 1400 and makes me think your body is in starvation mode.

CTP mentioned in one of your blogs about putting more into your body and it would burn more. It sounds backwards thinking, but it is right.