Getting ripped

[jesses]

Hey everyone time for my first post

I'm going through my first ripping phase and just want to get some feedback on whether I'm doing this write.

I'm 72kg with 18% bodyfat, looking to get it down to 10% so losing about 7kg. My diet at the moment consists of:

20g protein shake @ wake up

4-5 eggwhites @ breakfast

100g tuna, 3 Vita-wheat crackers, one piece fruit morning tea

150g chicken, 2 cups salad, 1 piece fruit

20g protein shake pre-workout, banana

20g whey, 20g Casein shake post-workout, 2/3 oats with saltanas

salad, fish @ dinner

20g casein @bed time.

Looking at this now seems lyk an awful lot to eat. I do 45-60min weight sessions 4 times weekly followed by 40 mins cardio.

does this set up work for ripping up or is there more i could do? any advice would be brilliant

[auck_builder]

very good start prob one of the best ive seen on here , deff doing the right training(time) and 40mins cardio is good to burn the extra fat you want gone

your eating well but mabe some people will chuck in a few suggestions

good luck

[biggurl27]

Welcome, looks pretty good.

Can you get to the gym AM first thing on an empty stomach? Best CARDIO done then, weights in PM break it up. You may want to take out the fruit, sultanas replace with green beans or green salad and replace crackers with oats or kumara. Your size more say 6-8 egg whites, probably the 185gm tuna is better, 150-200 gm chicken. Have 200gm steak or salmon steak per week. Just my 2 cents.

[luv.me.oats]

yup I agree with BG.

You dont' have enough carbs, oats for breakfast say 1/4 cup raw weight 110 cals, mixed in with protein powder or have separate. How you going to train weights?

Forget the fruit - sugars, only good for post training

get rid of vitaweats too, either oats or kumara or brown rice. small portions 100g kumara - 67 cals, 14g carbs.

Wheat bloats!

How about some supplements like l-carnitine when you do your cardio in the morn. or have a strong black coffee, no sugar of course, or try some other fat burners too. Vary your cardio as well - otherwise body gets accustomed.

heaps of water 2.5-3litres a day, and grean tea too.

[Luigi]

I'm 72kg with 18% bodyfat, looking to get it down to 10% so losing about 7kg. My diet at the moment consists of:

i dunno how you came to this figure but depending on your height you might look like a skinny shrimp at 65kg , you should really aim to maintain the body weight you have while slowly dropping bodyfat.

[Pete]

Looks like a very clean diet.

You should add up the calorie, protein and carb quantities of what you're eating and post it up here. Then we can assess whether you're getting enough protein and such.

It's all well and good to say "at your size it should be 6-8 eggs" (which I'm sceptical of anyway) but there's no frame of reference there. What we really need to work out is if you're getting enough protein overall.

[jesses]

Cool thanks for the pointers guys

Yeah I'm kinda stuck doing everything in one hit coz of the work I do. I try and get there in the morning in which case I have breakfast as part of my post training food.

Yep oats for breakfast could definitely be tried. Yeah i heard the some guys only eat oats, kumara and basmati rice when ripping up. I use thermos when i get up and preworkout if doing it in the arvo, 1.5-2g l-carnitine preworkout, 5g glutamine preworkout, 5g creatine preworkout. take 1g of l-carnitine at some other point in the day and same with 5g of glutamine. about 4 liters of water a day and at least 3 cups of green tea (i love the stuff)

got my bodyfat % off some scales that tell you that stuff. not really sure how accurate it is but its the only guide i got at the mo. heard about using the mirror to judge progress and ditching the scales

i aim for about 180-200g of protein a day and less than 150g carbs a day. ill judge my intake for a day and get back to you

again thanks for all this great help guys, so much better than going it alone

[Optimass]

I would personally go for a plain WPC shake at night and wouldn't take the banana pre workout (60 - 75g sugar) -- I would do 2 plain rice cakes and 2 hvy table spoons of lite cottage cheese with a bit of relish or pickle (optional) .... prefer a solid meal pre workout.

I would leave the fruit in until your bodyfat mainlines for a week or so ... no point in being under nourished until you're within your final weeks prep. But do it before midday and 3 different types as it will give you a good spectrum of vitamins - recommend kiwi fruit to keep you regular also. (A frozen apple in a post train shake would be an exception to the midday rule)

Casein is a protein that is found in milk and used independently in many foods as a binding agent. Technically, it is part of a group called phosphoproteins, collections of proteins bound to something containing phosphoric acid. Casein may also be called caseinogen, particularly in European foods.

Casein is a salt, meaning it has no net ionic charge, of the element calcium. It has a number of interesting properties that make it useful in foods and cooking. Many people believe proteins are healthier if consumed when not denatured – one of the major lines of reasoning used in supporting a raw food diet. Denaturing occurs when a protein loses its inherent structure, due to high heat or acid for example, at which point it no longer acts in the ordinary manner. Casein, because of its structure, is not susceptible to denaturing.

Phosphates draw fluid in from under your skin which is a good thing close to your event - dehydration may affect your training next day ... not sure as everyone is different but the 4L may be enough to keep you afloat? Egg whites and tuna (fish) are very high in sodium - add in the green tea and a 1hr 30min session whist dropping thermos twice a day suggests to me that you can probably benefit from bringing it up a bit. but up to you.

[aaa]

I would personally go for a plain WPC shake at night and wouldn't take the banana pre workout (60 - 75g sugar)

is there really that much in a banana i thought it was like 20g

[TheGus]

I would personally go for a plain WPC shake at night and wouldn't take the banana pre workout (60 - 75g sugar)

is there really that much in a banana i thought it was like 20g

There's no way there would be that much in a banana. Or all the monkeys would be fat as.

[Flex]

There's only about 30g of carbs in your average banana, or about 24g carbs/22g sugars per 100g so a bit off 60-75g sugars. Unless of course you've managed to find some 300g Chernobyl grown banana's.

[jesses]

Lol I'd love to see them bananas. I've switched things up a bit to see how I get on, see http://www.nzbodybuilding.co.nz/viewtopic.php?f=8&t=4575&p=84034#p84034 for my journal. As I get closer to completing my goal what do I do? I imagine its all well and good dropping weight at the moment but I was someone mention a plateau. What should I do if that happens before I reach my goal? (about 7-8% body-fat)

[jesses]

Sorry thats saw not was. someone needs to go to bed