Fat loss diet working well!

Hey guys,

I started a fat loss diet, after losing alot of weight through sickness I decided to change my goals. Instead of chasing mass on the scale, I'm just gonna try lean out as much as I can! this diet is just a guideline. I've been following it religiously!

Copy and Pasted off: www.menshealth.co.uk/food-nutrition/musc...ck-on-a-plate-327343

Six-pack on a plate
You can do as many crunches as the Cookie Monster, but if you're not eating right your six-pack will never show its full potential. So you need to get some fridge discipline to make the most of your abdominal work. Men's Health's fitness adviser Ray Klerck lays down the laws of eating your way to cover-model abs.
Five golden rules
Rule 1 Eat like a king in the morning, a prince in the afternoon and a pauper in the evening.
Rule 2 Consume six small meals to keep your blood-sugar levels steady, and 3-4 litres of water a day.
Rule 3 Pack in at least 150g of protein each day from lean red meat, fish, chicken, turkey, eggs, milk, tofu or pulses. Your body uses 20% to 30% more energy to digest protein than it needs for carbohydrates.
Rule 4 Do not go without food for more than three hours otherwise the body will suppress its calorie-burning capacity.
Rule 5 Don't snack after 11pm.
In: get ‘em in
• Five portions of fruit & vegetables daily.
• A high-carb breakfast every morning as early as possible: porridge or scrambled/poached eggs on wholemeal toast.
• Nuts, seeds and dried fruit are great for snacking on throughout the day.
• Get enough healthy fats each week: oily fish, mixed nuts and seeds.
• Lots of greens: broccoli, kale, spinach, green beans and cabbage.
• Protein shakes an hour before training and immediately after.
• Plain meats and fish.
• Beans, lentils, oats, brown rice, quinoa, wholemeal and rye breads
• Green tea.
• Low-fat cheese and plain yogurt.
• Jalapeño, Habanera and Cayenne peppers.
• Oranges, grapefruit, tangerines, lemons and limes.
Out: get ‘em out
• Sauces: use extra-virgin olive oil, sesame oil, lemon juice, wine vinegars or reduced-salt soy sauce to flavour your food.
• Booze: in particular beer, Guinness and wine. Vodka, lime and soda is a good alternative, but not to fuel lost weekends or all-nighters.
• Crisps, sweets, chocolate and jam.
• Deep-fried anything.
• White pasta, rice and bread.
• Takeaways and soft drinks.
• Carbs in the evening.
Typical day
7am: Oatmeal porridge with banana and raisins, washed down with tea.
10am: Two poached eggs on a toasted Food Doctor (made from wheat bran and topped with extra seeds) bagel.
12pm: Protein shake (pre-training).
2pm: Protein shake (post-training), followed by chicken breast with spinach, cherry tomatoes and sweet potato.
5pm: Protein bar and banana.
8pm: Grilled tuna steak with broccoli, carrots, kale, quinoa and soy sauce. For dessert, papaya with ginger and lime juice.

I've noticed pretty good results! If I can figure out how to post a picture I will do so

Here you go bud: anabolicsteroids.co.za/forum/11-general/...ictures-on-the-forum

Glad you got results off that. But yoh I know girls who would starve on that diet

gained 8kg's this year so far. 184cm, 76.5kg

Are/were you on cycle or using fatburners, etc?

i went on SD but lost all my gains because of wrecklessness and measles,, currently using Ganic F and 100% whey.. Ganic has fat burning capabilities i think

CHAPEL wrote: Glad you got results off that. But yoh I know girls who would starve on that diet

No man :'D its just a guideline.. you can adjust the quantity to fit your own needs. For example I have 6 scrambled eggs on wholewheat bread as my preworkout meal and 2 cans of tuna with brown rice and broccoli as my post workout.. That guidleine is just to provide you with structure and what food groups you should be consuming at whatever time

Mr Super genes ...good diet and work out prog and u should /could go far....looking good boet.

joshyEm wrote: Hey guys,

I started a fat loss diet, after losing alot of weight through sickness I decided to change my goals. Instead of chasing mass on the scale, I'm just gonna try lean out as much as I can! this diet is just a guideline. I've been following it religiously!

Copy and Pasted off: www.menshealth.co.uk/food-nutrition/musc...ck-on-a-plate-327343

Six-pack on a plate
You can do as many crunches as the Cookie Monster, but if you're not eating right your six-pack will never show its full potential. So you need to get some fridge discipline to make the most of your abdominal work. Men's Health's fitness adviser Ray Klerck lays down the laws of eating your way to cover-model abs.
Five golden rules
Rule 1 Eat like a king in the morning, a prince in the afternoon and a pauper in the evening.
Rule 2 Consume six small meals to keep your blood-sugar levels steady, and 3-4 litres of water a day.
Rule 3 Pack in at least 150g of protein each day from lean red meat, fish, chicken, turkey, eggs, milk, tofu or pulses. Your body uses 20% to 30% more energy to digest protein than it needs for carbohydrates.
Rule 4 Do not go without food for more than three hours otherwise the body will suppress its calorie-burning capacity.
Rule 5 Don't snack after 11pm.
In: get ‘em in
• Five portions of fruit & vegetables daily.
• A high-carb breakfast every morning as early as possible: porridge or scrambled/poached eggs on wholemeal toast.
• Nuts, seeds and dried fruit are great for snacking on throughout the day.
• Get enough healthy fats each week: oily fish, mixed nuts and seeds.
• Lots of greens: broccoli, kale, spinach, green beans and cabbage.
• Protein shakes an hour before training and immediately after.
• Plain meats and fish.
• Beans, lentils, oats, brown rice, quinoa, wholemeal and rye breads
• Green tea.
• Low-fat cheese and plain yogurt.
• Jalapeño, Habanera and Cayenne peppers.
• Oranges, grapefruit, tangerines, lemons and limes.
Out: get ‘em out
• Sauces: use extra-virgin olive oil, sesame oil, lemon juice, wine vinegars or reduced-salt soy sauce to flavour your food.
• Booze: in particular beer, Guinness and wine. Vodka, lime and soda is a good alternative, but not to fuel lost weekends or all-nighters.
• Crisps, sweets, chocolate and jam.
• Deep-fried anything.
• White pasta, rice and bread.
• Takeaways and soft drinks.
• Carbs in the evening.
Typical day
7am: Oatmeal porridge with banana and raisins, washed down with tea.
10am: Two poached eggs on a toasted Food Doctor (made from wheat bran and topped with extra seeds) bagel.
12pm: Protein shake (pre-training).
2pm: Protein shake (post-training), followed by chicken breast with spinach, cherry tomatoes and sweet potato.
5pm: Protein bar and banana.
8pm: Grilled tuna steak with broccoli, carrots, kale, quinoa and soy sauce. For dessert, papaya with ginger and lime juice.

I've noticed pretty good results! If I can figure out how to post a picture I will do so

Honestly it's worth a read to anyone who is starting out. Lots of good info there. Except for the five fruits a day thing that made me choke on my mince, and also those first five rules are BS for someone Gymming hard. They are Indeed right for someone with light to zero exercise, and that should be the heading of the article: "How to eat healthy and sensible for a normal person". It should not say how to build muscle in the most efficient and effective way possible. I am in particular referring to the post workout meal, which is terrible. For your own reference. Go and have a look at how much sugar that protein bar of yours has. Congrats on your results bud very nice and hope to see you achieve big things in the future based on knowledge and dedication!