Loosing weight....advice

Hi All

I used to be into the body building/strength training about 10 years ago for a few years... I then went over to Aus for work and let everything go, left SA in 2007 at a healthy 105kg with very low body fat - came back a year later weighing 110kg with a very high body fat. I sorta lived with it... but now I hope to get rid of it.

I am currently at 115kg - weight training again for the past few months, and will add a small bit of cardio (hate cardio) come next week.

Currently eating around 2500 calories a day, which I'm pretty sure is to low for my weight, but I am trying to loose.

Diet consists of the following on alternating days
Day 1:
Calories: 2,608
Carbohydrates 246 g
Protein 257 g
Fats 83 g

Day 2:
Calories: 2,499
Carbohydrates 209 g
Protein 300 g
Fats 44 g

Me:
Male
30yr
115.2kg
1.87m

Any advice appreciated, is it worth going on something like an ECA stack?

well list your daily diet,the meal plan...so we can look at that first.

Nothing special (or even tasty) - the last two weeks its the same thing over until I find more time to add to it. Unfortunately, time has been limited, so I got it down to one day at the moment

----


Pre workout (6am)
SuperM Chocolate milkshake (F 6g / P 10.2g / C 24.3g) (just for a bit of energy)

Breakfast (eaten at 8:30)
Day 1 Smoothy
118g Banana
80g Whey Protein
152g Strawberries
1 Cup fat free milk

OR

Day 2 Omelette
10 egg whites
70g mushrooms
55g onions
124g tomato
120g low fat cheese


Lunch (each day) (eaten at 12:00 and 14:00)
156g Broccoli
285g Chicken breast
164g Brown Wild rice
110g Green Beans

Dinner (each day) (eaten at around 19:30)
128g Carrots
196g Lettuce
238g Tuna
148g Tomato

Snacks (10:00, 16:00)
50g biltong
60g Almonds
60g cashews.
This is the total, not each at 10:00 and 16:00.

Addition to this would be a cup or two of instant coffee, low fat milk no sugar, and a cup or two of green tea.

Hey DJ sorry to Jack the tread but did you get my mail this morning?reff:'Diet Plan'

DJ wrote: well list your daily diet,the meal plan...so we can look at that first.

Browsing the forum, I saw you actually do diets at a charge?

Would you be able to assist with something like this? I went to a VA a couple of years ago, and wasn't impressed with what she gave me at quite cost, it turned out to be the usual food pyramid, with hardly any difference to what I was eating at the time.

Would you PM me costs?

but before you pm him and help with the diet, say what is wrong with the diet posted? Sting?
That is how I have learned a lot now. It doesnt look to bad to me, dont know why the mushrooms and tomatoes are there though?

Sting?

Personally - Just after confirmation I'm on the right track for loosing weight (its been awhile). I think my BMR is around 2,350 - so am a bit concerned that with exercising I might be eating to little?

I also don't want to sacrifice to much muscle - I'd like to get down to about 95kg (20kg) - before starting to build muscle again.

Mushrooms and tomato... I need some flavour

That last diet also doesnt look too bad to me. I'd do some more around the workout and add a shake before bed but other that....?

Sting is another beamer on the forum that knows her diets.
I also like my mushrooms, but with the amount of food I have been making lately I dont put any extra effort in anymore. But I think I will start adding that, it doesnt have much nutritional value, but also, I dont want to waste tummy space...

jackrabbit1 wrote: That last diet also doesnt look too bad to me. I'd do some more around the workout and add a shake before bed but other that....?

Thanks - still got to add days to it so I don't eat the same thing 5 days a week.

Just a note, breakfast is directly after my workout.

ok well i will highlight what exactly shouldnt be in your diet...

xrapidx wrote: Nothing special (or even tasty) - the last two weeks its the same thing over until I find more time to add to it. Unfortunately, time has been limited, so I got it down to one day at the moment

----


Pre workout (6am)
SuperM Chocolate milkshake (F 6g / P 10.2g / C 24.3g) (just for a bit of energy)

Breakfast (eaten at 8:30)
Day 1 Smoothy
118g Banana
80g Whey Protein
152g Strawberries
1 Cup fat free milk

OR

Day 2 Omelette
10 egg whites
70g mushrooms
55g onions
124g tomato
120g low fat cheese


Lunch (each day) (eaten at 12:00 and 14:00)
156g Broccoli
285g Chicken breast
164g Brown Wild rice
110g Green Beans

Dinner (each day) (eaten at around 19:30)
128g Carrots
196g Lettuce
238g Tuna
148g Tomato

Snacks (10:00, 16:00)
50g biltong
60g Almonds
60g cashews.
This is the total, not each at 10:00 and 16:00.

Addition to this would be a cup or two of instant coffee, low fat milk no sugar, and a cup or two of green tea.

also there are not enough complex carbs in around breakfast and training time, 125g of strawberries yeilds about 5g of carbs,not very high,there isnt enough decent meals to get the metabolism running and burning hot,what does your weight training look like,u are getting in about 180g of protein a day, u need to be getting in close to 300g or so,carbs are needed to fuel the body as well as fats(these are your energy sources)

hmmm ... so my calculation is a bit off then... using caloriecount.about.com

I'm used to doing one muscle group a day, something that I've carried forward from way back, I know its not ideal for weight-loss - but its a process I'm used too.

So, currently the below, sessions last anything between 45min - 75min, depending on how hard I push and how much time I take in-between sets.
Monday : Shoulders
Tuesday : Legs
Wednesday : Chest
Thursday : Arms
Friday : Back

I wasnt too sure if my advice was wanted as some members have a problem with my advice these days, Im sure you wont mind though.

For breakfast stick with oats and eggs...that always works well, make sure you have a carb source with protein and fats.

Was commenting on the amount of nuts you have and then I realised it was the total for both snacks so never mind about that.

Get some fats in with your dinner especially since you dont have a carb source with it. Maybe take out the carrots and add something else in, they are loaded with sugar so you dont need them at night.

The smoothie looks good if you have it before gym, maybe less whey and add in some oats. I freeze the banana (as slices) and the strawberries for making smoothies (great in the hot weather) and blend it with oats and whey before gym.

Hope that helps

nope - I don't mind, Advice is always appreciated, thanks.

RE: smoothie (knew I spelt it wrong) - its an alternate to the egg breakfast... I'll look into the egg/oats combination and see if I can't come up with a decent combination - it will certainly save me time.

Dinner - I can do that - I just prefer'd the salad as it was light, and easier to relax, and later sleep on.

Re the smoothie: I get that its an alternative to the egg omlette, but as dj said, get some more solid carbs into the breakfast meal.

You can still have your salad at night, just saying leave out the carrots, you can add cucumber if you want and drizzle with olive oil for your source of fats.

Do this if you want an idea for the oats and egg, cook oats in the microwave for a minute or two in a bit of water, mix in egg whites and however many egg yolks you need, add sweetener and cinnamon or fat and suar free hot choc, mix and cook in a non stick pan as a giant flapjack, you will barely know you are eating eggs, it's not too bad

I've been sitting here thinking of how to get fat into a salad... didn't even think of olive oil. :blush: How much olive oil should I add? Tablespoon?

Thanks for the breakfast advice, I'll give it a go next week... can't be worse than 156g of broccoli. Is having my breakfast directly after gym, and nothing before hand ok, or should I try add something before hand? Its a bit difficult as I leave at around 5:40 to be at the gym at 6am.

250g carbs caught my eye, is that not too much for someone wanting to cut or am I just a keto-whore?

How much olive oil you add will depend on your macros for the day, its 1g fat per ml of oil.

You gotta eat before you train, very important...if time is an issue, get yourself an MRP or have whey with moderate GI carbs and BCAAs, maybe the other guys have advice on this

Thanks again ...


I could always eat the breakfast before working out - and then have something small afterwards....

How much time do you have between your first meal and training exactly?

6am is training time... I get up at 5:30am - 20min is driving... but the roads are empty - so I can eat on the way if its something simple :whistle: (as per your egg idea)

This used to be easier when I was younger - all I had to do was think about loosing weight and I did. :blink:

That's the thing, egg and oats will take too long to digest and get glucose and aminos into your blood in 20 minutes. You need to have something that you digest rapidly if you have only 20 minutes between your first meal and training. I think go for an MRP with BCAAs or make your own.

It's still worth contacting dj for a diet, he will calculate all your macros for you and he'll adjust your diet when it needs adjusting if you keep him up to date

Thanks :)I'll contact him - probably better anyway... I've never been good with the diet side... before it wasn't such a factor, maybe because I was younger, but these days it seems I am what I eat

BTW - The chocolate milk is aparently better than energade etc for energy. Now where dis i read that.... ME somewhere?

DJ - i see your point on carbs for breakfast.

I also read that a few years ago - and its the reason I'm drinking it.

Anyone care to advise on how the PM function works? Can't seem to find it - want to try and get hold of DJ.