40 is the new 30

[quentingibson]

Finally weekly menu is attached.

Menu.xlsx

[quentingibson]

Hey Quentin,

 

Def some great advice already ITT.

 

Have a read of this article:

http://rippedbody.jp/nutritional-hierarchy-importance-fat-loss-muscle-growth/

 

I find myself posting it whenever someone asks about diet, because it's still the best/most simple overview article I've ever read

Hey Cameron,

 

Thanks for the article, that site is full of great information. I will spend hours trolling through there.

 

Thanks.

 

Quentin.

[maccaz]

i would recommend start adding portion sizes (just guesstimate or buy food scales if you wanna be super accurate) to your list of foods, this would be a good start

[Gym rat]

If you need some ideas to help you with your weight loss goals. I would suggest seeing a trainer at your gym.

[Boosting]

If you need some ideas to help you with your weight loss goals. I would suggest seeing a trainer at your gym.

I dont see why youd give that advice when youve had a problem with every PT youve used.

All the info you need is online. Just gotta sort the shit out from whats legit. Forum is good place to do this as if someone gives you shit advice/answers to questions generally ppl will rip into them for it and youll know its shit.

[Pseudonym]

OK Quentin, my first thought on looking at that diet is there's a lot of meals that are all carbs and no protein. That's not a great ratio for either fat loss or muscle building. Your food choices generally seem pretty healthy though - you're not eating KFC every night, at least!

 

The articles Cameron directed you to are awesome. Based on those, I created this calculator to estimate your required macros:

Calorie calculator with macro cycling.xlsx

 

Here's what I suggest...

1) Read the articles

2) Fill out the calculator to get your macros

3) Use the MyFitnessPal phone app to track your daily food intake - trying to get as close to the prescribed macros as possible.

 

And make sure you've got a good set of before photos, because we like seeing impressive before/afters.

[quentingibson]

Thanks for the input and info guys. Much appricated.

 

One month down the track and i'm lifting two-three times what I started on. A PT took me through the gym but "she" had no idea I had gone off and done my own thing. I realise  being able to bench 60kg is nothung to you guys, from only being able to do 30kg a month ago is good for me. 

 

I also started using my fitnesspal and trying to hit 2500 calories a day,  as well started on Mutant Mass half size shakes daily and twice when Im lifting to meet my target intake.

 

I typically still doing upper body twice a week, legs twice a week and cardio two-three times. Basically I am keeping to it an hour.

 

I have put on approx 2-3 KGs of muscle but also lost some fat so maybe its even more. I notice it some areas of normal day to day activities. 

 

Thanks again and i will updatte again in a month. I will try to find a before pic of a pasty white skinny bald dude.

[maccaz]

Thanks for the input and info guys. Much appricated.

 

One month down the track and i'm lifting two-three times what I started on. A PT took me through the gym but "she" had no idea I had gone off and done my own thing. I realise  being able to bench 60kg is nothung to you guys, from only being able to do 30kg a month ago is good for me. 

 

I also started using my fitnesspal and trying to hit 2500 calories a day,  as well started on Mutant Mass half size shakes daily and twice when Im lifting to meet my target intake.

 

I typically still doing upper body twice a week, legs twice a week and cardio two-three times. Basically I am keeping to it an hour.

 

I have put on approx 2-3 KGs of muscle but also lost some fat so maybe its even more. I notice it some areas of normal day to day activities. 

 

Thanks again and i will updatte again in a month. I will try to find a before pic of a pasty white skinny bald dude.

30 to 60kg bench is a good improvement!

dont worry about the actual numbers focus on the improvement, thats massive,