Diet help

Hi

I would appreciate any input you guys have to offer, I currently am trying to bring my BF down to 10%
Age: 32
Height 1.75m
Weight 97kg
BF: +/- 25%
Weight train 5 days a week in the morning, cardio 2-3 times a week in the evening.

My day is as follows

05h45
wake up
Weight Training
07h00 – Meal 1
2x scoop WAR protein (40g Protein)
Half cup oats with cinnamon

10h00 – Meal 2
Brown seed loaf sandwich with 60g tuna mayo and 40g tomato
100g fat free plain yogurt
1x apple

13h00 – Meal 3
1 cup cooked pasta
100g chicken breast
half a gem squash

16h00 - Meal 4
2x scoop WAR protein
1x piece fruit (apple, kiwi fruit or pineapple)
50g raw cashew nuts or 40g peanut butter (salt and sugar free)

18h00
Cardio – 30 – 40 min

Meal 5 – 19h00
1 cup mixed vegetable
1x gem squash
150g chicken breast
or
200g fish
Or
150g red meat (extra lean mince or steak)
Or
100g pork (gammon steak or sausages)

Meal 6 – 21h30
2x scoop WAR protein
Bed time

....................

Should I be having anything prior to weight and cardio training?

any help would really be appreciated

Ok, by the looks of things your diet does not look too bad but i am assuming you are consuming atleast +- 3 grams of protein per kilo daily to maintain and grow new tissue!

Eliminate all bread, brown or white!
eliminate the mayo, that will get you pasty faster than you can say'benchpress'!
Peanut butter eliminate it , stick to half those cashews!
PORK is considered an inferior quality protein if you are serious about creating your best physique do not consume it, leave the pork to the pigs , oink oink!

Eat bread , peanut butter, mayo and pork if you must say on Sunday only once per week only cheat on the sabbath, mon to saturday you should be like a 'MONK'.

You doing your cardio at the wrong time, only do it in the morning on an empty stomach after your weight training, utilise the H.I.I.T CARDIO technique for max fat loss in the shortest time frame!

Eliminate all visble fats during the week, its quite simple if you dont want to get fat do not consume any fat!

Your weight training would be more productive in the afternoon too as when you train later in the day you have consumed loads of calories so automatically you are stronger so can push biggre weights and thus grow more tissue1

When you do your cardio in the eve you are only burning off calories you have consumed from your food from all your meals in the day, when you do your cardio in the morning your body is forced to burn off fat as you have been fasting for like 8 hours while you were sleeping.

Research and do more research but these are some fundamental mistakes you are making which you need to rectify asap if you want to see results quickly1

Regards MYOB)

Ok first of all,i don't understand how u can be trying to weight train on an empty stomach,carbs will fuel your body to push heavier weights and therefore have a higher intensity work out therefore more fat loss.i'd do 20mins cardio post work out to burn some fat.

You can keep your cardio sessions in the evening,u will be burning up food that u have eaten during the day bringing you into a calore deficit.which means u will burn fat in the long run

Some people say don't cardio on an empty stomach and i agree with them cos its like trying to drive from cape town to jozi with no petrol in your car,yet fasted cardio works for other people such as myotest..

U can keep the peanut butter and nuts in my opinion as they are healthy fats but i'd drop all other fats from your diet such as pork and sausages as its high in fat and not the good kind.i'll post up a diet thats suited to your body weight tomorrow...

I'd also drop the fruit and yoghurt.yes its healthy but its full of sucrose but turns to fat rather quickly which is the devil...the mayo has to duck buddy...

Two ways of thinking and they both will get to your goal at the end of the day,just find what works for u dude...

Eish............but what do you use to keep the tuna together.

Ok, so I is thinking of moving my cardio to the morning, and the weight training to the evening, what should I be taking pre cardio and weight training?

what do u use to keep the tuna together? nothing. or u can use a table spoon of fat free cottage cheese....


if u are doing cardio on an empty stomach then cool,u can add in Branch chain amino's before u cardio and ummmm water then pre work out u use nothing if u are going for fat loss,u should have more than enough energy to train hard from the complex carbs u are having during the day..

Hey guys
Probably tired of me asking for diet advice and such. But I got a new idea for a diet which I think I will be able to stick to. Got the idea from this site:
gymjunkies.com/how-to-lose-weight/
I want to try something similar. It will look like this:
#1- 20g Whey + 300ml milk + 1 Apple
#2- 2 Bananas
Workout
#3- 20g Whey + 300ml milk + 0.5 cup oats
#4- 2 Apples
#5- 6 Whole Eggs
It's around 1600 calories. Just want to get that ripped look now, not necessarily worried about muscle loss.

I want to combine that diet with Jim Wendler's 5/3/1 program and HIIT once or twice a week.

I see it like this: Clean Food + Calorie Deficit = Maintainable Fat Loss.

So what are you guys' opinion?

animalpak07 wrote:

Hey guys
Probably tired of me asking for diet advice and such. But I got a new idea for a diet which I think I will be able to stick to. Got the idea from this site:
gymjunkies.com/how-to-lose-weight/
I want to try something similar. It will look like this:
#1- 20g Whey + 300ml milk + 1 Apple
#2- 2 Bananas
Workout
#3- 20g Whey + 300ml milk + 0.5 cup oats
#4- 2 Apples
#5- 6 Whole Eggs
It's around 1600 calories. Just want to get that ripped look now, not necessarily worried about muscle loss.

bro,i can tell u right now i have girls cutting on more than that,i am busy helping a fitness competitor competing in 9 weeks time, she is dieting on a low day at 2300 calories. that is not enough. email me bro,but i am tell u now that u are gonna look like an etheopian if u diet like this,and u are going to loose all your muscle mass...there is going to be quite a few problems if u diet like this,1 u will not have any energy to train,2 u are going to be as grumpy as all fuck,3 u are going to loose your muscle mass,4 u are going to battle to stick to it,5 when u come back on to eating normal food u are going to gain all your fat again,6 u are going to drill your metabolism into the ground....i will get u the results u are looking for bro.i mean look at cuan,he has dropped 3 kgs in the first week, classic 1 and ogre are both getting ripped up for their shows in 4 weeks time. and they are all dieting on more than that!

bro i do all the calculations for u,i also tell u what weights of each of your foods should be,and i will follow it for u for 12 weeks,u can ask me all the questions in the world,i will explain every thing to u and why i am doing certain things.up to u but i can promise u will eventually will get to where u want to be. EMAIL ADDRESS REMOVED

Thanks DJ
It's just that I have a lot of things working against me. Money is an issue, the right types of food is an issue. My parents say that too much protein on a diet will stuff my kidneys up etc, etc. That's why I can't stick to a diet. So I just want to have a convenient diet to follow man. I'm even considering the Velocity Diet from T-Nation. I want quick results. My goal is to have 6% bodyfat and it feels like I'm never going to get there due to my circumstances. I wanna be ripped for matric holiday