Need to drop 20kgs fast!

[sushi_shoeshine]

Hi,

Pretty new to nutrition and seriously need advice on what I should be eating. Prior to my current job (call centre ie. sitting on ass all day) I was 87kgs. In a short period (8 months) I have gained 20kgs from a stable diet of alcohol and mcdonalds; coupled with a sedentary lifestyle. I used to run 10km 4-5 times a week and could eat anything I wanted in moderation. Now I'm lucky if I can run 3km without calling an ambulance.

I've got a personal trainer now but he was pretty vague on diet ie. eat good, cut carbs etc and most of our time is spent working on muscle. And typically I just need good examples of what to eat and expected time of weight loss.

Stats are as follows:

Age:24

Weight:107kgs

Height:186cm

BF%:27

Morning workout: 20mins cardio then an hours weight training (days vary from Mon-Chest & Biceps, Tue-Back & Triceps, Wed-Shoulders & Abs Thurs-Cardio, Fri-Legs, Sat-Rest, Sun-Rest)

Night workout:1 hour carido session

Note: Only started this Monday 04th April

So far food looks like:

Breakfast - 3 egg omellette

Lunch - Tuna Salad (avocado, lettuce - the usual)

Dinner - Some form of lean meat and vegies....occassionally potatoes or pasta

Advice??????

[ajmitchell]

Have to question the value of a personal trainer if they wont even address the diet / nutrition etc...... This is the biggest part of any program. Not just lifting and paying the PT $50.........

I am by no means an expert but i had some pretty good results following this plan and was in the same shape as you.

I would suggest you do a bit of research and build a diet to suit your goals - Fat loss being the 1st.

Work out your daily maintenance calories as a start point

Reduce this by 20% for 3 days and have 1 day back at maintenence. Continue to run this cycling to keep metabolism cranking.

Eat no less than 6 meals per day at 2.5-3 hourly intervals. This also keeps the metabolism cranking.

Have one cheat meal per week to get rid of the cravings the rest should be clean (Research the best foods - Oats,Kumara,Chicken, Egg Whites, Broccoli, Beans etc.....)

Always ensure you have carbs and protein together.

Don't starve yourself. This puts body into survival state and slows down metabolism.

Cardio 1st thing in morning on empty stomach at about 65%-70% Max Heart rate. If you have to do weights and cardio together, do weights 1st followed by cardio.

Weights 2 on 1 off 2 on 2 off....Splits over the 4 days. Cardio 5-7 per week @ 40 mins.

Supplements - A good multi-vitamin, Flax Seed oil, creatine and protein powder when you cant get hands on "real-food"

Hope this helps

[muscle99]

http://www.scoobysworkshop.com/caloriecalculator.htm

Follow what the calculator says, keep up your resistance training & the more cardio, the more fat you burn! Your nutrition will dictate how successful you are.