Slow conversion diet

[Joe]

Hallo all, been reading this forum for a few months. I thougt I'd create an account and let the experienced people here go over my diet.

I'm 21, 1.90m and 75 kg. I already had a weigt loss period a year ago where I went from 85 to 75kg. Im happy with this weight but I still have to much fat and to little muscle for my liking.

So i'm currently trying to replace the fat mass with muscle and keep roughly the same weight.

I do cardio 3 times weekly, 20 min of HIIT running outside in the morning.

I dont go to a gym and dont realy want to either, I do muscle training exercises at home, and have some small barbells 1,2,3 kg, together with pushups etc 3 times a week on cardio off days.

My goal isnt to look like Arnold, but I dont want to be able to grab a handfull of belly anymore either.

I'm following a low carb diet, which looks like this:

08:00: 2 whole eggs scrambled in mixed coconut and olive oil and a protein shake (horleys ice)

10:00: an apple

12:00: half of yesterdays dinner warmed up in microwave

14:00: 30g of dark chocolate with a handfull of mixed almods and hazelnuts

16:00: various fruit, think handfull of grapes and 2 kiwi's with a glass of standard milk

18:00: dinner, about 450 grams of meat (chicken lamb beef pork fish) with about 500-700 grams of vegies. cooked in mixed coconut and olive oil. Half eaten, half saved for next day.

21:00: bowl of yoghurt, with some diced fruit added in if I feel like treating myself.

I drink about 750ml of water with each of these meals (and never anyting else)

As for supplements, I use a multivit at dinner and fish oil and flaxseed oil, 4 each spread over the day.

Any thoughts or tips for improvement would be apreciated, thanks

[rose]

Hey Joe, welcome Can you please clarify whether the meat you have at dinner is 450g cooked weight or pre-cooked weight? The reason I ask is meat shrinks when cooked, so 450g before cooking is more likely to be approximately 270-300g cooked. How big is your bowl of yoghurt? Are we talking a cup of yoghurt, or...?

[Joe]

Meat weight is pre-cooked.

And the yoghurt is about 200 ml at a time, of 4.4g of fat per 100 ml.

[tomhanks991]

Hey Joe,

This is quite a good diet you are following to. If you want to lose more weight then it is preferable that you aviod heavy food at night as this increases your weight. You seem to be having a very heavy diet in dinner which is not good for you. It is advisable to have the diet which you have as your dinner as your lunch. Aviod left out food. That will feep you fit. Are you a power lifter or you just want to shape up? Because you are taking too much of suppliments which increases your fats and if you dont work out as according to the suppliments it turns into fats. So please consult a person who is in this field for quite a time and who you think can give you the right advises to work out.

[roadie]

my advice would be read the diet section

[rose]

Aw come on Roadie, some people love the anorexic look and don't you know that pushing baby weights is how you improve form? You do like *tons* of reps with small weights until you get used to it, then move up to bigger weights that actually work your major muscle groups. This proven method results in significant LEAN MASS gains and also helps reduce muscle and joint pain :grin:

[Pseudonym]

Roadie, the TomHanks user was a spammer from India. He's now been banned.

Joe, it sounds like the type of physique you're after is not huge, but very lean. Fair enough. We can help you achieve that. But you still need to eat and train like a bodybuilder. You won't need the same quantities of food, but you'll need the same type of food.

Even though you don't want to look like Arnold, you still need to do weight training. Having a bit of muscle helps increase your metabolism, so it will be easier for you get get leaner. To be honest, a set of 3kg dumbells and a few pushups is not going to cut it. Unless you're doing some fairly hardcore bodyweight exercises, you're almost certainly going to need to join a gym.

Take a look at our Bodybuilding for Beginners articles. It should give you an idea of what's required.

[two_phat]

this must be a joke.....joe you are on a body building website asking how to loose weight when you are at the bottom end of a 'normal' range for your height....loose anymore weight and you would be classed underweight by bmi, most guys on here would be obese

my advice would be read the diet section

Nobody takes any notice of a bmi chart anymore, not much use in bringing it up.

Joe - do some research on this site and others. It shouldn't take you long to figure out how to reach your goals.

[Joe]

Thanks guys, I'll have a look arround and I guess I'll have to bite the bullet and join a gym.

Not sure what you mean with anorexic look though, my bmi might be low but i can grab 2 handfulls of belly and cant put my hands arround my thighs. I wouldnt classify myself as "thin" by any stretch of the word. :shock:

[two_phat]

Forget the BMI chart - its outdated and irrelevant.

Join a gym and start lifting weights - I guarantee you'll like what your body slowly changes into

[Optimass]

Not sure what you mean with anorexic look though, my bmi might be low but i can grab 2 handfulls of belly and cant put my hands arround my thighs. I wouldnt classify myself as "thin" by any stretch of the word. :shock:

Your on the right track mate .... the key is putting on some muscle. I think you'll find just changing your workout structure alone would probably give you what you're looking for. Most gyms will give you a 2 weeks trial for free ... you may want to do this and hire a trainer for 2 sessions each week > that way you'll get the most out of the trial.

Muscle burns fat - the more you have - the easier it is to maintain lower body fat levels.

keen to see how you get on