Need advice

[Paul_West_Aucks]

Ive been informed my diet isnt quite enough so Im here for advice as I do indeed find myself hungry alot I started at 160 now ive lost 12kgs

Breakfast

meal 1 4 egg whites 2 yokes with 1 tomatoe and 4 tablespoons of cottage cheese, then a half a cup of oats with water

meal 2 protein drink with small fruit

meal 3 tuna 80grams with rice and salad

meal 4 protein drink

meal 5 80grams of chicken 80 grams of rice or potatoe and salad

meal 6 protein drink plus handful of raw mixed nuts

Im trying to loose weight burn fat and build muscle how can I improve my diet would love someone to write me a diet plan I will stick to it religiously and keep you updated on results

Thankyou Kindly

P

[1day]

hey dude , id think about cutting out the cottage cheese and the nuts for now if ur main priority is to loose weight :shifty:

[Paul_West_Aucks]

So no nuts or cottage cheese so basically zero fat then?

[runveerun]

Ive been informed my diet isnt quite enough so Im here for advice as I do indeed find myself hungry alot I started at 160 now ive lost 12kgs

Breakfast

meal 1 4 egg whites 2 yokes with 1 tomatoe and 4 tablespoons of cottage cheese, then a half a cup of oats with water

meal 2 protein drink with small fruit

meal 3 tuna 80grams with rice and salad

meal 4 protein drink

meal 5 80grams of chicken 80 grams of rice or potatoe and salad

meal 6 protein drink plus handful of raw mixed nuts

Im trying to loose weight burn fat and build muscle how can I improve my diet would love someone to write me a diet plan I will stick to it religiously and keep you updated on results

Thankyou Kindly

P

Hey Paul, you could up the amount of tuna and chicken in M3 and M5 for sure, I eat 150-180 grams at one sitting so you could eat more than the 80grams you are eating. The same with the carbs in those meals you can up those to match.

Stay away from white rice/bread and potatoes they are crap carbs only eat brown rice, kumura and brown bread.

For your protein drinks are they single or double? Cause they could be double if they ain't already.

If you still hungry add more meals, make sure you are eating every 2-3 hours if you are hungry before then you are eating too little, if you are not hungry every 2-3 hours you are eating too much.

[Sportsgirl]

hey dude , id think about cutting out the cottage cheese and the nuts for now if ur main priority is to loose weight :shifty:

Why?

The research shows some dairy in the diet actually helps you lose fat.

You can't make fat from nothing. If you're taking in less calories than you burn you will lose the fat. That is, unless your metabolism is busted.

[Sportsgirl]

Paul... how overweight are you? Just trying to lose 20kg or is it more like 60kg?

Basically the fatter you are, the more you can get away with in terms of diet restriction. It's when you get leaner that you have to worry about eating too little. However, if you're training A LOT you don't want to be restricting your food too much either.

The lower the calories the less you want to train. If you prefer to train more, you need to eat more to sustain that.

[tikalosh]

Hey Paul, you could up the amount of tuna and chicken in M3 and M5 for sure, I eat 150-180 grams at one sitting so you could eat more than the 80grams you are eating. The same with the carbs in those meals you can up those to match.

Stay away from white rice/bread and potatoes they are crap carbs only eat brown rice, kumura and brown bread.

For your protein drinks are they single or double? Cause they could be double if they ain't already.

If you still hungry add more meals, make sure you are eating every 2-3 hours if you are hungry before then you are eating too little, if you are not hungry every 2-3 hours you are eating too much.

Why brown rice instead of white rice? Both have similar GI index (medium to high, 55-60) only diff is brown has more nutrients. Boiled kumara has higher GI than potato and both are edging towards higher GI (77 cf sugar that is 100)

[runveerun]

Hmmm interesting, I have always thought brown rice was better as it is in a more raw form, white rice is brown rice stripped down, plus I find it more filling.

As for the kumura/potato thing I have always been under the impression kumura is better for you, but it seems it is not! I found this post:

viewtopic.php?f=11&t=3264&start=0&st=0&sk=t&sd=a

Well just go ahead then and eat potatos!!

[Paul_West_Aucks]

Paul... how overweight are you? Just trying to lose 20kg or is it more like 60kg?

Basically the fatter you are, the more you can get away with in terms of diet restriction. It's when you get leaner that you have to worry about eating too little. However, if you're training A LOT you don't want to be restricting your food too much either.

The lower the calories the less you want to train. If you prefer to train more, you need to eat more to sustain that.

Im trying to get to 120kgs, the fatter you are, the more you can get away with in terms of diet restriction?.What does this mean in releavance to my diet does that mean my food intake should be lower or higher?, Also I train 3-4 days a week

[Sportsgirl]

Hmmm interesting, I have always thought brown rice was better as it is in a more raw form, white rice is brown rice stripped down, plus I find it more filling.

As for the kumura/potato thing I have always been under the impression kumura is better for you, but it seems it is not! I found this post:

viewtopic.php?f=11&t=3264&start=0&st=0&sk=t&sd=a

Well just go ahead then and eat potatos!!

So high GI = bad, now?

Kumara's nutrient profile is superior to the humble potato.

[Sportsgirl]

Paul... how overweight are you? Just trying to lose 20kg or is it more like 60kg?

Basically the fatter you are, the more you can get away with in terms of diet restriction. It's when you get leaner that you have to worry about eating too little. However, if you're training A LOT you don't want to be restricting your food too much either.

The lower the calories the less you want to train. If you prefer to train more, you need to eat more to sustain that.

Im trying to get to 120kgs, the fatter you are, the more you can get away with in terms of diet restriction?.What does this mean in releavance to my diet does that mean my food intake should be lower or higher?, Also I train 3-4 days a week

Training 3-4x a week you need to eat a little more. How much cardio are you doing? Do you have a sedentary job?

What would be helpful is if you could count your macro nutrients ie. count your grams of carbohydrate, protein and fat in that meal plan you posted.

Total calories would be helpful too.

For the majority of people just trying to look better, successful weight loss will come from all things in moderation. Moderate carbs, moderate fat and moderate protein. The equation changes if you're trying to get super lean.

[tikalosh]

Hmmm interesting, I have always thought brown rice was better as it is in a more raw form, white rice is brown rice stripped down, plus I find it more filling.

As for the kumura/potato thing I have always been under the impression kumura is better for you, but it seems it is not! I found this post:

viewtopic.php?f=11&t=3264&start=0&st=0&sk=t&sd=a

Well just go ahead then and eat potatos!!

So high GI = bad, now?

Kumara's nutrient profile is superior to the humble potato.

High GI = Satan, except maybe after workouts

[Optimass]

hey dude , id think about cutting out the cottage cheese and the nuts for now if ur main priority is to loose weight :shifty:

Why?

The research shows some dairy in the diet actually helps you lose fat.

You can't make fat from nothing. If you're taking in less calories than you burn you will lose the fat. That is, unless your metabolism is busted.

Correct :nod:

[Optimass]

Hey Paul, you could up the amount of tuna and chicken in M3 and M5 for sure, I eat 150-180 grams at one sitting so you could eat more than the 80grams you are eating. The same with the carbs in those meals you can up those to match.

Stay away from white rice/bread and potatoes they are crap carbs only eat brown rice, kumura and brown bread.

For your protein drinks are they single or double? Cause they could be double if they ain't already.

If you still hungry add more meals, make sure you are eating every 2-3 hours if you are hungry before then you are eating too little, if you are not hungry every 2-3 hours you are eating too much.

Why brown rice instead of white rice? Both have similar GI index (medium to high, 55-60) only diff is brown has more nutrients. Boiled kumara has higher GI than potato and both are edging towards higher GI (77 cf sugar that is 100)

Brown rice has a hard shell that slows the break down process - so yes does attain similar attributes to white but is slower on breaking down.

I prefer basmati which tends to be one of the lowest rice GI scores.

[Optimass]

Hmmm interesting, I have always thought brown rice was better as it is in a more raw form, white rice is brown rice stripped down, plus I find it more filling.

As for the kumura/potato thing I have always been under the impression kumura is better for you, but it seems it is not! I found this post:

viewtopic.php?f=11&t=3264&start=0&st=0&sk=t&sd=a

Well just go ahead then and eat potatos!!

So high GI = bad, now?

Kumara's nutrient profile is superior to the humble potato.

Correct also :nod: .... high GI isn't bad for you -

[Optimass]

Paul... how overweight are you? Just trying to lose 20kg or is it more like 60kg?

Basically the fatter you are, the more you can get away with in terms of diet restriction. It's when you get leaner that you have to worry about eating too little. However, if you're training A LOT you don't want to be restricting your food too much either.

The lower the calories the less you want to train. If you prefer to train more, you need to eat more to sustain that.

Im trying to get to 120kgs, the fatter you are, the more you can get away with in terms of diet restriction?.What does this mean in releavance to my diet does that mean my food intake should be lower or higher?, Also I train 3-4 days a week

Training 3-4x a week you need to eat a little more. How much cardio are you doing? Do you have a sedentary job?

What would be helpful is if you could count your macro nutrients ie. count your grams of carbohydrate, protein and fat in that meal plan you posted.

Total calories would be helpful too.

For the majority of people just trying to look better, successful weight loss will come from all things in moderation. Moderate carbs, moderate fat and moderate protein. The equation changes if you're trying to get super lean.

IMO - Paul - keep it simple. Counting calories and measuring foods will only confuse you and can be a great demotivator over time. Having dieted down from 130+kg in the past to a stage weight of 99kg, I know if takes alot more mental concentration and therefore have found that over thinking meals can make you lose focus.

The guys are right though - you do need to eat more. You need to eat enough for your lean body mass to grow but not too much that you start to store the excess calories as body fat.

There are 3 key elements to food: Protein/Carbohydrate/Fat

Protein breaks down into amino acids, which are used to repair traumatised muscle fibres (exercised) and tissue renewal in your body. It is essential that you get enough to maintain or/ assuming you are weight training, that you have enough to promote growth. The more muscle you have, faster your metabolic rate will grow. 1 gram of protein has 4 calories. If you eat too much your body will store the excess as bodyfat - although it is harder for your body to process protein into a usable energy source so you can relax your portions a bit (in your case).

Carbohydrate is your bodies preferred source of energy. again 1 gram of Carbs = 4 Calories. As you are an obvious Endomorph - carbs are going to be your nemesis. So smaller portions throughout the day will be best as they will limit spikes in your insullin levels, which will reduce your bodies ability to store them as fat. When your insulin spikes up after a high carb/cal meal it peaks then over the course of 3 hours you will get hungry (your body going through withdrawl) while it hits rock bottom. By splitting carbs into smaller portions your bodies insulin level will regulate your metabolic rate and reduce the opportuity for fat/carbs/prot to store as body fat. (Thats essentially how the Aitkens diet works - no sugar/glucose = not spikes)

Fat and carbohydrate burn together in equal portions to power your exercise. (obviusly water - oxygen play their part so make sure you are well hydrated). 1 gram of Fat = 9 cal > so you can eat 2 grams of the others / for every one gram of fat :nod: But agian their are good fats also > monounsaturated / polyunsaturated fats are generally liquid at room temp which means they are more readily available for your body to use. I cook in olive oil / canola oil.

........................

Now - your 160kg bro. If you ate a 6' sub and 1L of water every 4 hours - provided you did 40 - 60 minutes of cardio (Walking/daily) and 3 - 4 x 40 minute weight workouts in a week you would lose weight - (and gain some muscle. (Ask Jared the subway guy). The cleaner you eat the faster you will drop >

The best time for you to do cardio is before you have your first meal of the day after sleeping or straight after weight training. Essentially your glycogen stores are low and therefore your body will be forced to use more fat to burn during a walk. (Walking only mate - you burn more fat than carb at a lower heart rate).

The link below is my current plan - if you can follow it you will safely lose a kilo per week. If you lose more than a kg you could be dropping fluid which is normal - but if it carries on once you drop below 120kg, i'd probably increase a bit more volume.

Now - whilst i have a measured plan I do not weigh my food etc as long as it is somewhere close you will win.

Now I don't eat cheese / bread and don't drink. But you could do this on one day per week as a reward - ie a cheat day .... anything you want! as long as you eat every 3-4 hours and provided stick to that plan 6 days per week you will still lose weight! No Lie :^o

viewtopic.php?f=11&t=4736

[Paul_West_Aucks]

Sounds good man Thanks

[gazza]

i was told white rice/potato was a good thing to have post workout because it does break down quicker and this is a good thing at a time when your body is looking to replace nutrients. kumara, brown rice etc better through out the day because of slower rate at which they breakdown.

i've been wrong before though.

optimass, are you a nutritionist? seem very imformed.

[tikalosh]

If white rice/white rice and kumara/potato have similar GI's then they're digested and absorbed equally fast. Only diff is the nutritional values.

[Optimass]

i was told white rice/potato was a good thing to have post workout because it does break down quicker and this is a good thing at a time when your body is looking to replace nutrients. kumara, brown rice etc better through out the day because of slower rate at which they breakdown.

i've been wrong before though.

optimass, are you a nutritionist? seem very imformed.

More accurate term "Sport Nutritionist" - did the theory but didn't want to continue on and do clinical requirements as I only wanted to focus on becoming a PT at the time. Specialised obesity and fat loss, strength training and hypertrophy, special populations - focus was resistance training for woman and the elderly.

When I first got into PT business I foound that most PTs in the industry were not confident in nutrition and saw an opportunity to build on. At the time the other trainers in the club were taking care of training needs of their clients and referring them to me for nutrition. Was quite a good thing as I have my own core weekly clients and would get a number of casual nutrition consults. $$$ When I had the gym up until last year I was able to ensure my trainers were getting results through running the nutrition consults. Quite a good system and great for the members as the message was consistant. (I find a lot of would be trainer/nutritionists are too technical in their explanations - can scare the average client and for the most part nutrition is too complicated for the average client to understand and therefore is often overlooked). Pays to explain things in basic terms ... :nod: And you can't beat practical experience when it comes to trainers understanding your needs and getting it right most often.

[Optimass]

Nutritionist - this is a pretty loose term used for someone that has some knowledge of nutrition. Their is no set guideline for the amount of study one has to do to qualify the term nutritionist. I have heard guys without any qualification but who purchased a protein store call themselves nutritionists.

IMO - you can get higher than a Clinical Dietician - with at least 2+ years clinical time completed. (Perhaps starting to specialise)

Sports Nutritionist - someone specialised in the training needs of specific sport/athletic related nurtition and has studied the physiological needs and requirements of sport also. (A more practical working knowledge of nutrician relating to a specific sport or sports in general) - e.g Someone who studied nutrition and training and has practical knowledge of body building.

A dietician will not always promote supplementation as they are trained to accept the nutritional needs of the average person .... where as a sports nutritionist deals with athletes. And, IMO any "average person" that joins a gym should be classed as an athlete as they are training like one - in most cases. (Part of the reason I didn't follow on my studies as I had conflicting ideas on supplementation). although I am still critical of some supplement use as I feel the benefit does not outweigh the cost in most cases.

In short - when you are taking advice, ask the source how qualified they are.

... just my little rant ....

[gazza]

oops, sorry if i offended optimass!

yes i realise nutritionist is a loose term, perhaps the question should have been do you have any qualifications in that area. or have you like most done research into various things out of personal curiosity and necessity?

i'm always looking to pick peoples brains for info on diet etc, it's something i'm finally starting to get interested in.

have always looked into various supplements (like glutamine) but as we all know there is no quick fix, even those pursuing other avenues would atest to that, still need to train like a man (or woman)possesed, and eat all the right things.

[1day]

:oops: my bad, il just shut my pie hole then :shifty:

[Optimass]

oops, sorry if i offended optimass!

yes i realise nutritionist is a loose term, perhaps the question should have been do you have any qualifications in that area. or have you like most done research into various things out of personal curiosity and necessity?

i'm always looking to pick peoples brains for info on diet etc, it's something i'm finally starting to get interested in.

have always looked into various supplements (like glutamine) but as we all know there is no quick fix, even those pursuing other avenues would atest to that, still need to train like a man (or woman)possesed, and eat all the right things.

Not offended mate :wink: occasionally have more time on my hand and liike to be thourough in explanation!

[Optimass]

:oops: my bad, il just shut my pie hole then :shifty:

Judging from your avatar you have a lot to contribute - looks pretty sharp to me