Thread: An honest days diet which needs changing!

Hi im looking to loose alot of fat and reveal my abs then start building some muscle heres a typical days diet of which im trying to improve on

Breakfast
Readybrek with semiskimmed milk and blueberries or raisins and a coffee

snack

protein shake

Gym
postworkout snack = protein shake

lunch tuna bagel with spinach and yogurt for after or banana

snack - protein shake or bar

dinner - spag boll

snack - cottage cheese/protein shake/sometimes chocolate bar(not good)

this is a typical day sometimes i eat bits of fruit with my shakes and tend to have quite alot of coffee throughout the day.Also i like to drink wine which i know needs to stop to loose the belly

any help would be great

cheers

daveyboy

that actually isnt a bad diet. you are eating fairly regularly and only small meals. obviously you know you need to cut out the chocolate bar and cut down on the wine. the spag bol for tea may be slightly negative to your fat loss as you dont really want carbs late on on a night. you would be better off having spag bol for your lunch and something like tuna salad or chicken and steamed veg for your tea. the coffee is a thermogenic so should help keep your metabolsim up but make sure you dont overdo it. what is your trianing like?

training four times a week at mo but only just started again due to being lazy

mon chest n tri

tues back n bi

wed rest day

thurs legs n abs

fri shoulders


i hardly do any cardio which i think i need to increase,as i said before im just worried i'll end up with no little muscle as i won't be building much if i'm not gettin the calories in

Your calories look slightly on the low side to me...but then again i dont know your stats and objectives.

Post up your height, weight and age...and what you want to achieve and ill put together a quick basic diet plan for you to follow.

You say protein shake..is that just protein shake with water..how many g of protein etc??

Thanks.

Josh.

no you wont be building muscle if you arent intaking the calories but that is unfortunately the decision you have to make. i would recommend increasing your cardio. make sure you are eating small amounts regularly. you need to stay anabolic. if you go too long without eating or eat the wrong things you run the risk of losing muscle mass. products like BCAA's, HMB and natural test boosters are anti-catabolic so can help retain muscle mass whilst dieting. wait for josh to write you out a diet plan and see if he can include products like these to help you.

I would advise what i just posted for someone else..

Sounds like you want to see your abs...so i would advise going on a cut!

Follow a high protein ,moderate fat, low carb diet.

For example...

Meal 1 - 5Whole Eggs, 2 Slices Wholegrain Toast

Meal 2- Protein Shake with handful almonds or a tablespoon olive oil

Meal 3-Chicken Breast with 50g Brown Rice

Meal 4 -Same as meal 2.

Meal 5- Tuna/Chicken Salad with an olive oil dressing

Meal 6- Cottage Cheese/Quark and a tablespoon peanut butter.

Thats just an example..obviously portion sizes depend on your stats.

Try following a diet like that....

Let your body adjust to the diet for 1-2weeks..then id start to add in Pre Breakfast Cardio for 30-50mins 3times a week for 2weeks..then maybe add in a session every week or so depending on if fat loss is stalling!

Good idea for pre breakfast cardio is to take 15-20g BCAA and 10g Glutamine.

I know doing pre fasted cardio makes your body produce a cortisol response which can break down muscle...so taking the above before hand will help prevent that.

Also straight after your cardio before your first meal..could well be worth taking like 30g Protein...but im not sure if that will be beneficial to helping with the cortisol issue.

You could also include a product like Anabolic Designs Tauro Test or Phd Methoxy 7 Test whilst dieting to help prevent Catabolism

Maybe someone can help me out?

yeah the tauro test is a good idea as reduced estrogen can positively affect fat loss and the increased test will aid in retaining muscle mass. as for cortisol:

Factors generally reducing cortisol levels

* Magnesium supplementation decreases serum cortisol levels after aerobic exercise,[48][49] but not in resistance training.[50]
* Omega 3 fatty acids, in a dose dependent manner (but not significantly),[51] can lower cortisol release influenced by mental stress[52] by suppressing the synthesis of interleukin-1 and 6 and enhance the synthesis of interleukin-2, where the former promote higher CRH release. Omega 6 fatty acids, on the other hand, acts inversely on interleukin synthesis.[citation needed]
* Music therapy can reduce cortisol levels in certain situations.[53]
* Massage therapy can reduce cortisol.[54]
* Laughing and the experience of humour can lower cortisol levels.[55]
* One study by a Japanese cosmetics company has asserted that makeup reduces cortisol levels in a mental stress situation.[56]
* Soy derived Phosphatidylserine interacts with cortisol but the right dosage is still unclear.[57][58]
* Vitamin C may slightly blunt cortisol release in response to a mental stressor.[59]
* Black tea may speed up recovery from a high cortisol condition.[60][61]

so there you go, laugh whilst you're running. you'll look like you're making a break from the insane asylum but you'll have less cortisol.

Casein is a good option to avoid catabolism as well as it drip feeds your muscles with the anticatabolic amino acids over a longer period of time.

thanks for info guys

heres my stats josh

5ft 6

10 stone 6

age 32

ive got quite a bit of weight around my belly and my chest as u can see in one of my blogs so yea id like to get rid and hopefully see some muscle underneath

Well if you follow the diet as outlined...but work out roughly what calories you need.

Or go into the losing weight section and follow the Dave Palumbo Cutting Diet..just reduce the fats and protein a bit as its for a 200lb man.

Best of luck.