Thread: Diet options

Hi, im new to this forum, but been looking at it for a while and am pleased to see some of the recent amendments to monstersupplements website, was good before, but just gets better. well done.

Basically im 24, 5ft11, 86kg BF is somewhere around 15% (off a friends electric BF measurer, so dont know how accurate) and have just got back up and running after tearing ligaments in my ankle. i have put abit of weight around the waistline and just looking at getting back into shape, fitness and diet wise, 4 months of no exercise and 2 months of light exercise has took it toll.

I generally train in the morning before work about 8am, and occasionally in the evening about 8pm if nothing planned.

mon- back/bi's, some abs + 20mins or so cardio
tues-cardio normally 45 min + 40 mins footy, 6 aside in evening
wed- shoulders and legs, abs, again 20min cardio
thurs- rest day (sometimes alternate wed n thur)
fri- chest and tri's, again abs, again 20 min cardio
sat- rest day
sun- 11 a side footy

Diet is as follows,-

8am train

9.30am protein shake (phd diet whey)

11.30am piece of wholemeal toast

1.30/2pm protein shake (diet phd)

3.30pm tuna,chicken,steak wrap or sandwich and a small yoghurt

5.30/6pm protein shake

8pm dinner normally chicken,
steak, white fish with veg (if not training again)

8.30pm train (sometimes)

10.30/11pm bed


Quite abit of information on this post as i noticed from other peoples previous posts, generally ask for more info, so thought best to put all down to start with. i have got a hol middle of july, and thats my target date, but im looking at losing the small podge ive got, and looking leaner, but if possible increasing in size slightly, dont want to be overly big due to mainly play football, more athletic i suppose

Any information would be appreciated guys

first of all, electric scales aren't the most accurate, normally about 3 percent nicer than callipers.
if you want to lose weight, then you need to have a rough idea of how many calories you are eating, so you need to specify how much a portion is, with all of your foods (i.e how many scoops of protein powder). And what types of vegetables are you eating exactly?

i ask about vegetables because say a potato has a lot more calories than a floret of broccoli

I agree with Marvin. You're gonna need to work out what you're getting from the foods. Since you want to lose a bit of fat, I suggest a cut, rather than a bulk - I mean you don't want to have even more fat on you for the holiday lol!

Try and workout your calorie deficit. The average male is supposed to consume 2500kcals per day. So to lose weight, you will need to exercise and eat less than that per day. I'm currently cutting, and finished my cutting diet. Have a look at it here. Work out your diet like I did in that blog. So get the protein, carbs, fat etc values from the meals and work out your totals including the deficit.

Good luck!

All you need to follow is the 200lb Dave Palumbo Cutting diet...that is all you need to do..and you WILL get the results you wont.

Put the cardio in, follow the diet! Its that simple.....all you need is will power..and the ability to learn to deal with hunger pains....it comes with dieting.

Best of luck

Has a sneaking suspicion Josh has formed some sort of business partnership with MR. Palumbo and receives commision based on how many people use his diet hehehe

Originally Posted by warren1987

Has a sneaking suspicion Josh has formed some sort of business partnership with MR. Palumbo and receives commision based on how many people use his diet hehehe

Repped ... and agreed!

the man doesnt need money, he's minted anyway

No Josh YOU receive the comission tee hee