Need a proper diet that works

Hey everyone

Ive been on alot of diets and just cant seem to lose my weight,,ive been with a couple of coaches and diet and training programs but for some reason my body is just not interacting well with the diet, please please can someone help me with a low carb diet, im really at the point of no return!!!!!

OK.
Firstly any coach worth his salt would have found a way for your body to react.
Are you not using this as an excuse and perhaps masking poor habits?

Secondly. No one here knows your stats? A diet is individualised! Unique to each person based on a multitude of factors.

Finally, no one here will just do it for you. We will guide, help and adjust. But we do have work and training and prep and everybody complaining that we don't give them enough attention. So please understand that we will help but we will not do all the work for you. Prove you want it.

So start out by reading the stickies in the dieting section. You will have questions, ask them here in this thread. Then when you understand what it is you need to do, put together a meal plan. We will in turn answer your questions where possible and alter the plan to optimise it.

Welcome to the forum by the way. I hope you learn as much as I have from these pages.

Yeah, welcome.
One of the biggest issues with "coaches" is that they tell you what to do & hopefully you do it.
Teach a man to fish,....

Point, they don't teach you what you need to know!
Now you've hit the wall - Now you need to learn these things for yourself.

Do what MM said, but also post up here about yourself.
Are you a Bodybuider?
What are your goals i.e. weight, body fat %, etc

What are your current stats i.e. Height, weight, body fat %

How are you training now?
What is your current diet?

Chants28 wrote: Ive been on alot of diets and just cant seem to lose my weight...

Calorie restriction. Your welcome.

Interesting place to start, if you have the cash, is to do genetic testing. There is a local company (dnalysis) that has various options, one of them is related to how your body processes different macros. I did it to basically confirm what I had figured out in testing. For you it would give you a guide on where to start, although experimenting with different options is always best in my view - but requires reading everything you can get your hands on (critically) as each proponent of a diet claims theirs is the only way to go. Reality is it's very individual based on your genetics and history (which impacts the expression of your genetics):

1. I felt best on a keto diet but couldn't get that lean
2. Get leanest on a cyclic keto but low calorie split of 4.5 days with 2.5 days of high carb, high calorie low fat.

Reason for this is that the tests showed that I don't process saturated fat well and will store it (low fat would be the way to go for me). However I feel best on low carb. My mix then gives me the benefit of keto (which I just get into by the end of the 4.5 days) but can't overdo the absolute amount of fat or I don't get lean and then need a couple of days in the macro zone that my body processes better with higher calories to maintain my metabolism.

If you don't store fat on a low carb/ keto diet then you can get away with a higher calorie keto diet that doesn't slow your metabolism down. I don't see a lot of science on this approach but it works for me. Also, the cyclic approach requires you to become fat adapted or you won't get into keto in the 4.5 days. My experimenting with a rigid keto diet over a long period has given me the metabolic flexibility.

The other unfortunate thing the genetic tests showed is that I am in the 95th percentile for propensity for injury - this explains my constant injury of one body part or another.

Thanks for your reply...Well to be very honest, i have always sticked 100% to my programs.
I competed in my first fintess show in 2013, i competed in the body beautiful show, however the coach i had back then had me on alot of female steriods, i was stupid back then, and my knowledge of alot stuff was'nt up to date, so i can give you a long list of all the stuff i was on, ive been told before that not even male bodybuilders would use that much stuff to build...so to cut a story short, i stopped completely with everything, i have a suspicion it is coz i stopped with everything just like that and now my body is not responding to anything i use...

I took a break from training and my diet for 4 months, i picked up about 8kg, im back in the gym now for 2 weeks and im following a a meal plan that a very well know fitness athlete has given me...to be honest, i dont think carbs are working well with my body, i store alot of fat around my stomach and my ass and my legs, those are my 3 biggest problem areas...

Im currently doing everything natural as i dont want to damage my body any further and i need to lose all my weight first before i start using anyting to build muscle.
The girl who is helping me now is working everything out according to macronutrients:

Ok so here is what my diet looks like:

(Please note i had a foot injury so i was immobile for 2/3 weeks)
Please see below your new nutritional information. Please be advised that I am calling this a trial so that I can see how your body is going to respond. (Also seeing now that you are slightly immobile you will see the fats are a bit lower, please see to it that you try stick to this as diligently as possible) - I also want you to take your chest, waist and hip measurements for me and write them down. Supplementation advice to follow


Estimated Macronutrient Breakdown:
Carbs: (32%)
Protein: (55%)
Fats: (13%)

Wake-up: 1 scoop Ripped Freak Protein
Protein 25g
Carbs 2g
Fat 1.2g


MEAL 1 (8h30 am)
4 Egg whites
15g Almond butter (O'Mega)
Protein 17.7g
Carbs 3.04g
Fat 7.74g


MEAL 2 (10h30 am)
100gr chicken breast (skinless fillet)
100gr mashed Sweet Potato(cooked)
1tbs Coconut oil
Protein 26.36g
Carbs 10.6g
Fat 31.29g

MEAL 3 (12h30 pm)
100gr chicken breast (skinless fillet)
60gr Green Beans
40gr Quinoa (cooked)
woolworths snackpot pineapple
Protein 32.48g
Carbs 37.97g
Fat 3.47g


MEAL 4 (14h30/15h00 pm)
100gr chicken breast (skinless fillet)
50g brown rice (tastic)
half paw paw
Protein 30.45g
Carbs 42.3g
Fat 2.55g


PREWORKOUT (16h00 pm)
1 x Serving of SSN Cytoguard
Protein 18.5g
Carbs 6g
Fat 0g

POST W/OUT
60g white rice (long grain)
1 scoop ripped freak protein
Protein 27.55g
Carbs 28.7g
Fat 1.46g


MEAL 5
50gr Lean Beef Mince
5 Egg whites
50gr Green Beans


Protein 31.42g
Carbs 2.8g
Fat 9.3g


bedtime 1 scoop Ripped Freak Protein
Protein 25g
Carbs 2g
Fat 1.2g

So my stats are as follows:
Weight: 89Kg
Height: 1.71m tall
Body fat: im guessing here, it might be more or less around 24/25%

Please please help me, am i on the right road here???

Ok where would i go or where would i start if i wanted to do something like this?
Coz i know my body is not working well with carbs at all, it bloats my completely!!!

Stupid question but have you been for blood tests to see your hormone levels such as thyroid panel(t3,t4 and tsh and thyroid anti bodies),estrogen,fasted insulin, and all the other female hormones? do you live on caffeine based drinks such as coffee and coke zero etc? Do you have an insulin resistance issue? Have you been for a food allergy test? do you take your morning oral temperature? there are loads of things can fix those issues but if your blood work is out from your previous steroid use then you need to get that checked so your body can work at optimum.

How much cardio are you doing?

I have been for thyroid tests and everything and everything came back as good.
Im only doing cardio for now until i have lost my weight then ill start with my weight training...

Did you get thyroid antibodies test done? You may be suffering from reverse t3. Have you had fasted insulin tests done as you may need to be on a glucose disposal agent if insulin is too high? have you had estrogen tested as if that is high you may as well give up eating in total and you will still gain weight, have you yaken your tempreature? Even with normal thyroid results if your body temperature is low that can be a sign of low thyroid levels. If you say carbs are bloating you then get a food allergy test done so that you can see which carbs your body can tolerate and work at optimum. Do you take the pill and if so which one?

Also do you live on stimulants as that can also drive cortisol levels right up and you will be burning out your adrenal glands.

Yes i was on Yasmin and that made my moods shoot through the roof! i was on it for 2/3 months and noticed my body and my hormones wasnt working on it, i might have gained weight on it aswell coz the weight gain was quick! I am on Ginette now which has calmed me down now and so far so good, i can actually feel that the pill is working with my body and no moods, thank god for that!

My coach wanted me to take the ripped freak fat burners, but i have heard alot of stories that it doesnt work and its way tooo expensive!!! Im currently taking Lipotroxin fat burners, but dont use it consistent as it makes me feel very weird and edgy. And every two days i use yohime lean injectable...

To be honest i would do this : come off any stimulants what so ever for 4 weeks, no yohimbe lean no lipotroxin,no coffee or coke zero, do decaffeinated coffee or rooibos tea for 4 weeks.

then this is what my wifes coach has suggested to her : take morning oral temperature every morning and then every 4 hours after that. If your body temp is lower than 36.5 degrees do the following. 5x vital kelp tabs to give you a high dose of iodine. 200mcg of selenium daily to help convert t4 to t3 in the body. 1000mg of ltyrosine to help with thyroid and mood. My wife suffers from low bodytemp and thyroid panel came back normal And with in range. The following has helped her get her body temp to a normal 37degrees and is eating close on 2300 calories a day at 52kgs and is dropping weight to compete in beach bikini. She also takes half a teaspoon of cinnamon in each whey protein shake. She has 2000mg of omega 3 oils with each meal and she takes 250mg of ala and 200mcg of chromium with breakfast and post work out.

Hey there, that helps a lot, thank you.
Now we at least know you're a girl.

1st thoughts - Just Chillax.
Then take a deep breath.

The weight didn't arrive last night & isn't going anywhere tomorrow!!
So the road ahead is a journey, best you get comfortable and enjoy the ride.

You need to get your training balanced i.e. cardio & weights (you MUST do both)
Tell us about your training routing.

As for your diet, it looks good, if you're wanting to add weight.
I haven't done the maths, but it looks like you're getting too much.

Well, im not consuming that much carbs at the moment as ive noticed it bloats me..
I try and eat fish/Chicken twice a day, with either salad or veg, and inbetween meals i have my protein shake, i try not to eat everything on the meal plan as there is alot of carbs on there and it makes me bloat...

What do you guys suggest?

Thanks for the tips! What does here diet look like?

I dont really have a training routine at the moment, as i said, i do cardio for now to get rid of the fat

How often are you doing cardio?
For how long?
What exercises?
At what intensity?

I was off from gym coz of an injury i had - so ive been back at gym now for 2 weeks, im taking it easy as i cant use all of the cardio machines, i had a torn ligament on my ankle so i cant do anything intense, i do my stepper for 10-15 HHIT and then after that im on the treadmill on incline 10 and speed 6, as soon as my foot is healed completely i can smash the cardio!

Chants I'm not sure if u are but I wouldn't be following that diet u posted if u can't train properly its bound to sit on ur arse. Once the foots ready take it from there I'm sure u will lose the weight but cut back the eating for now.

Thanks hey

My wifes diet works out to be 30g of protein 30g of carbs and 8g of fat per meal for 4 meals and then she gets in 50g of protein from whey and 50g of fast digesting carbs post work out. Then 2 meals of 30g protein and 12g fat for 3 meals A day.

Do you not think it could be your whey protein that is giving u the issue? My mrs is also lactose intolerant and can only have whey isolate so she uses sps iso pro.

Also your idea about doing cardio before u do weights isnt a great idea. weight training will burn more calories long after the time due to the post exercise oxygen consumption. do your cardio between 130 and 140bpm so its intense enough to burn calories and not too intense that you burn out your central nervous system.

SteveC wrote: Did you get thyroid antibodies test done? You may be suffering from reverse t3. Have you had fasted insulin tests done as you may need to be on a glucose disposal agent if insulin is too high? have you had estrogen tested as if that is high you may as well give up eating in total and you will still gain weight, have you yaken your tempreature? Even with normal thyroid results if your body temperature is low that can be a sign of low thyroid levels. If you say carbs are bloating you then get a food allergy test done so that you can see which carbs your body can tolerate and work at optimum. Do you take the pill and if so which one?

Clueless post this. :huh:

Oupiel wrote: You need to get your training balanced i.e. cardio & weights (you MUST do both)
Tell us about your training routing.

I got to below 7 percent BF without cardio. Not mandatory at all, just another tool. If a person had passion for a certain form of cardio - nice for them.

@ Chants28 : Which ligament? Can you swim? You can get a fantastic full body without by using the pool.