diet Need help here

New to this forum.
Seeing a dietician but my weight is fluctuating between 103 104 kg

Breakfast Duro fat free yogurt 2 scoops whey and an apple

10 all bran shreddies 1 scoop whey pumpkin seeds

11 oats microwaved with 1 scoop whey

1 brown rice with veg and chicken

whey shake with extreme lean meal replacement

dinner veg chicken,fish

cassien protein at night

Train weights 45 min to an hour 5 days a week.

Cardio 3 x morning boxing 1 hour
Sat Sun swimming jogging,.

Am I overdoing it on the cardio should I be mixing some cardio with weights .
What is a good pre and post work out
any advice thanks guys

mindbomb wrote: New to this forum.
Seeing a dietician but my weight is fluctuating between 103 104 kg

Breakfast Duro fat free yogurt 2 scoops whey and an apple (have your oats with egg whites cooked add 1 yolk

10 all bran shreddies 1 scoop whey pumpkin seeds Have protein shake, with hand full of peanuts or almonds)

11 oats microwaved with 1 scoop whey (have your brown rice/wholewheat pasta with lean beef mince or steak and veg)

1 brown rice with veg and chicken ( Rest of your meals Protein source [chicken, tuna, ostrich] with some good fats [almonds, peanuts, quarter of an avo]

whey shake with extreme lean meal replacement

dinner veg chicken,fish

cassien protein at night (before bed have a whey and peanut butter shake)

Train weights 45 min to an hour 5 days a week.

Cardio 3 x morning boxing 1 hour
Sat Sun swimming jogging,.

Am I overdoing it on the cardio should I be mixing some cardio with weights. (Cardio is imperative to dropping bf but so is a proper diet, keep the cardio as is in the morning on an empty stomach or after your weight session because at these two times only is your body's glycogen stores empty and will go straight for fat stores as energy.)
What is a good pre and post work out (just keep your whey protein to a 100% whey protein, that is key. wouldn't worry about cassien protein powder)
any advice thanks guys

I think try stick to 2 carb and protein meals on weight training days and non weight training days have your first 3 meals with protein and carbs (no fats except for your breakfast) and then the other 3-4 meals only protein and fat.

Hope that makes sense, lol

See how that goes and if your energy levels are lower than usual then try having 3 carb meals on training days for breakfast, pre workout and post workout. this is known as carb cycling and will allow you to use carbs up as energy instead of store them as fats. Try not to (exception is breakfast) mix your carbs and fats in one meal. Also remember you need to have at least one cheat meal per week.

All the best, keep us informed on how you doing, keen to see how you progress!!

mindbomb wrote: New to this forum.
Seeing a dietician but my weight is fluctuating between 103 104 kg

Breakfast Duro fat free yogurt 2 scoops whey and an apple

10 all bran shreddies 1 scoop whey pumpkin seeds

11 oats microwaved with 1 scoop whey

1 brown rice with veg and chicken

whey shake with extreme lean meal replacement

dinner veg chicken,fish

cassien protein at night

Train weights 45 min to an hour 5 days a week.

Cardio 3 x morning boxing 1 hour
Sat Sun swimming jogging,.

Am I overdoing it on the cardio should I be mixing some cardio with weights .
What is a good pre and post work out
any advice thanks guys

Your problem is that you are not controlling and measuring your calorie intake. When you say oats, how much? How much brown rice? You can appreciate there is a massive difference between a quarter cup and a half a cup. Fat loss is dominated by the energy principle: calories in vs calories out. If you are exercising the big amount you are and not losing fat then it tells me 100% you are eating either too much or far too litle. In your case I would say too much.

Work out your caloric requirements with this link then we take it from there: www.calculator.net/calorie-calculator.ht...vity=1.55&x=36&y=11#

Yeah sorry about that it is all calculated.
Half cups.
Maybe just in a bit to much of a hurry here as my clothes are not as tight but the weight is maintaining.

Hey David
7 am -Ok I dropped the yoghurt for egg whites with an apple is it ok to bomb a spoon of peanut butter in here to make a shake

9am- all bran pumpkin seeds whey

11am-whey shake

12-as mentioned normally brown rice with veg mostly ostrich

2-whey shake

normally hit the gym at 3-30 should I be sipping on some whey here as well

dinner veg and chicken or lean mince ostrich fish 3 times a week

as u say peanut butter and whey before bed

would this be more suitable dropping out the oats and the bran as fibre

Monday to Friday weight days
mon wed fri boxing
sat sun swim jog extra cardio
thanks guys in advance

mindbomb wrote: Yeah sorry about that it is all calculated.
Half cups.
Maybe just in a bit to much of a hurry here as my clothes are not as tight but the weight is maintaining.

Have you worked out your calorie needs and how many calories in your diet?

Working on that at the moment
Says to drop I need 2397 calories per week to drop a kg a week
Now I need to work out the calories I am consuming
Thanks mate

Whats your height and age? @104kgs your maintenance cals should be around 3100 so your deficit should be around 2600 to lose fat

i weigh almost 80 and my deficit cals are 2400 and i lose 1kg per week when i diet.. also taking into account your acticity factor you should eat abit more than 2397cals

Also which veg do u have with your food? some contains sugar.. and ill drop the apple too, fructose=sugar

5 Protein powder meals a day is a lot.
I recommend you ask your dietitian for some whole food options...

To answer your actual questions:
Considering your goal is fat loss, your split seems like a great mix of weights and cardio.
When you do your weight training, make sure its proper heavy controlled lifting - not weighted cardio. Also, be sure to take a multi and get a lot of rest. 10 work outs a week can be taxing on your system so don't overdo it.

I wouldn't recommend a pre-workout. Just have one of your carb meals before training.
Any one of your whey shakes should be your post workout

35 is my age according to the calculator that's what I worked out
As per the activity level .
I went up 2 per cent muscle mass from my last clipping and the weight is dropping off.

How ever my dietician has now decided as I am in a comp with mates to lose weight that this is the best way to go .Been reading up on some of the answers here on the different aspects and I don't believe in jumping head first so again guys any advice would be fantastic.
gh frag, cyt3 ,proviron ,pregnyl, femara and kyno.
Don't flame me as I don't know any of the above mentioned and that's why I am on the forum.

My reading thus far frag stops food turning into fat and breaks it down
cyt3 from this forum I read its better to take each aspect on is own especially clen
Proviron prevents muscle loss and makes you a bit hard
pregnyl produce testosterone and prevent muscle loss
femara to prevent to much estrogen
kyno acts like a multivitamin