Help on diet to cut Body Fat %

[groovy]

Hi guys, Its been a while for me since i have been on this forum. Just been going to gym about 3 times a week and happy with how much i have grown in past few months.

Only issue with my body is the body fat %. The good old beer belly and all. I have been recently reading up on the calories in take and it sort of helping me cut down on amount of food i used to eat before. Just wondering what you guys think about my current diet now.

Also, Male, 28, 175cms and 77.5kgs now. Previous body fat% was about 20-25%....thats from the pictures....i posted a while back.

I workout mon (chest), wed (back), and fri (legs). Includes cardio first and then weight every time.

Here's my daily diet plan.

8.30am - protein shake (on workout days), Oats with milk and 1 sugar.

10.30am - coffee with 1 sugar.

12.30pm - chop chop chicken (80grams), toasted bread with sprouts

3.00pm - handful of almonds or low fat yogurt (150gm)

5.00pm - 80gms chop chop chicken only

8.30pm - 2 Roti's (similar to Naan but lot thinner and not as fatty) with veges or chicken.

I think from the above diet, the calorie in take is about 1200 cal per day with lots of water. Is that correct? or Good enough?

So any advice will be helpful to speed up the fat burning process.

I have been doing this for about 2 weeks now i have lost about 2kgs and it looks like its working.

[auck_builder]

8.30pm - 2 Roti's (similar to Naan but lot thinner and not as fatty) with veges or chicken.

u wanna cut bf% well cut ur carbs after 7pm. no carbs for dinner - just hit the chicken and veges

and add a shake (whey) before bed 10pm or sumthin

[boostinggtir]

I'm not having any carbs post work out, though it probably wouldn't best if your just looking to tone down the bf an still grow, as I'm not expecting to grow much/at all from doing this.

[luv.me.oats]

I'd be cutting the roti, almonds and sugar out completely.

complex carbs early monrning/mid morn/lunch. throw in some grapefruit (whole) first thing in the morning and use trim milk.

ramp up the cardio.

and coffee too!

[luv.me.oats]

oh and cut out the bread. go basmati rice, kumara and oats as your source of carbs

[Android]

oh and cut out the bread. go basmati rice, kumara and oats as your source of carbs

Someone that knows her GI

Dont' go near Sunrises' Calrose white rice, 'calrose' means 'sweet' and has a GI of well over 80, compared to less than 60 for Basmati.

agree with luv.me.oats + less in, more often

[groovy]

oh and cut out the bread. go basmati rice, kumara and oats as your source of carbs

Cut out the bread. I eat the chicken with Multi grain toast bread. I know white bread it bad.

Basmati rice? umm.... I used to eat rice but den i stopped eating it as i thought its lot of carbs in it, and easier to eat roti. As roti is just made of wheat and so on.

How about just normal rice? or only basmati is better?

So instead of almonds i stick to low fat yogurt. Also i have light blue milk for my oats and little bit for coffee.

[TheGus]

Do your cardio after weights. you'll have more energy for the weights and you'll burn more fat during the cardio.

[auck_builder]

oh and cut out the bread. go basmati rice, kumara and oats as your source of carbs

Cut out the bread. I eat the chicken with Multi grain toast bread. I know white bread it bad.

Basmati rice? umm.... I used to eat rice but den i stopped eating it as i thought its lot of carbs in it, and easier to eat roti. As roti is just made of wheat and so on.

How about just normal rice? or only basmati is better?

So instead of almonds i stick to low fat yogurt. Also i have light blue milk for my oats and little bit for coffee.

basmati is lower GI, roti is a shit carb mate. bread is shit when ur trying to drop body fat

[startinfromscratch]

mate, im in a very similar position to you, and about 3 weeks ago i swapped my mkenzie bread out of my diet, use plain rolled oats and basmati rice as my carbs, also no carbs after 3pm (workout about 1pm). Definitely helps trying to cut waist size down, along with ab work, just slot in crunches,situps at the end of workouts or between sets, so that you have a decent base of core strength when you eventually do drop bf enough for them to come through... just my humble opinion..

[groovy]

basmati is lower GI, roti is a shit carb mate. bread is shit when ur trying to drop body fat

[luv.me.oats]

low glycemic index, means long lasting, sustainable carbs rather than fast acting, high glycemic carbs, i.e pineapples, honey etc.

[aaa]

Is it just me or is that bugger all food for a day.I weigh about the same as u. if i only ate that much id be really tired all the time and wouldnt recover properly.

how do feel on this diet?

[runveerun]

:ditto: I agree, more food, more protein I say! Have some protein at 10:30am with your coffee. What time do you go to bed? You shouldn't be eating too much a couple of hours before either, maybe just a bit of cottage cheese or protein shake before bed.

[auck_builder]

yea way to much of a gap between 8:30 meal and 12:30 u need some protein inbetween that, add another chop chop or tuna or something.

[groovy]

Is it just me or is that bugger all food for a day.I weigh about the same as u. if i only ate that much id be really tired all the time and wouldnt recover properly.

how do feel on this diet?

Its not much food compared to what i used to eat, like breakfast, 5 eggs at 10.30, rice and chicken at 12, shake at 3pm and almonds more chicken rice at 5. And i used to be full but still used to keep eating it and my stomach felt so bloated all the time. (im sure that beer sometimes didnt help)

But on current diet right now, i dont starve myself or anthing, if i get hungry in middle i have an apple or some fruit.

[auck_builder]

u still should eat every 2 hours 3max

[groovy]

:ditto: I agree, more food, more protein I say! Have some protein at 10:30am with your coffee. What time do you go to bed? You shouldn't be eating too much a couple of hours before either, maybe just a bit of cottage cheese or protein shake before bed.

More food. What sort food u recommend, readily available is little better. Well i eat dinner around 9pm and sleep around 11.30 or so. Ya i sleep late

[auck_builder]

add a tuna or another chop chop? with your coffee

at 3pm have something else with a better protein sorce mabe a shake - low "fat" yogurt usually filled with sugar.

what time do you train?

never do cardio before weights

how long do u cardio for? and what?

[groovy]

add a tuna or another chop chop? with your coffee

at 3pm have something else with a better protein sorce mabe a shake - low "fat" yogurt usually filled with sugar.

what time do you train?

never do cardio before weights

how long do u cardio for? and what?

Thanks. ill add the chop chop chicken for the 10.30 meal and a shake in afternoon. I dnt like seafood, so i dont eat tuna.

I usually train early mornings from 6.15-7.30. I usually do cardio before weights.

I run for like 15min at 10km/hr at 3 incline. I suck at cardio, cant run much.

[auck_builder]

if u can u want to bump that cardio time up to 40mins and do incline walking about 6km and build the incline - a HR monitor is even better if u can ask a trainer to work out 65% of your MHR(220 - your age) thats the best fat buring HR to be at during cardio...

and do cardio last!

[groovy]

if u can u want to bump that cardio time up to 40mins and do incline walking about 6km and build the incline - a HR monitor is even better if u can ask a trainer to work out 65% of your MHR(220 - your age) thats the best fat buring HR to be at during cardio...

and do cardio last!

40mins...umm. Our cardio machines at the gym have a time limit of only 20mins aye. 6kms of walking....ouchh....sounds very hard.

Oh well no pain no gain

Ya i know about the HR thing, might need to get one, the ones on the gym machines are shit, they dont read properly.

But thanks, ill give that a try. But i thought lot of cardio is not good as body keeps burning the muscle for fuel after a while and i dont really want loose lot of muscle.

Is that right?

[auck_builder]

not if your eating enough, your body burns thru carbs and fats first before protein. i meant level 6 not 6km's

[groovy]

not if your eating enough, your body burns thru carbs and fats first before protein. i meant level 6 not 6km's

Oh ok..pheww... I do walk on level 6 incline wen im walking, usually at the end of my run, but thats only like for 2-3mins. Will try and do more. Thanks for the all help.

[aaa]

i would recommend getting at least 200 grams of protein every day to maintain muscle will doing alot of cardio.30+ grams every meal will do.

Just watch your strength if it decreases alot u know your not eating enough.