Advice on my diet and exercise? :) *Updated*

[Dontrunwithknives]

Do you think I will be able to lose fat if I do the following kind of nutrition and exercising??

This is what I did today:

7:25am Breakfast: 2 eggs, baked beans, 3 slices of bacon

7:40am Protien shake: Balance Ultra Ripped Lean Protein

(Link: http://www.punchsupplements.co.nz/suppl ... otein.html)

7:41am Carnitine: Balance Liquid Carnitine Serum

(Link: http://www.punchsupplements.co.nz/suppl ... serum.html)

11:00am - 12:00pm Army P.T: Target training

1.6km Run

12 Pullups

40 Pressups

40 Double crunches

10kg x 40 Bicep curls

20kg x 40 Squats

60 Bicycle situps

20kg x 40 Military press

20kg x 40 Lunges

3kg x 40 Crunches

800m Run

12:15pm Protien shake: Balance Ultra Ripped Lean Protein

(Link: http://www.punchsupplements.co.nz/suppl ... otein.html)

12:16pm Carnitine: Balance Liquid Carnitine Serum

(Link: http://www.punchsupplements.co.nz/suppl ... serum.html)

12:35pm Lunch: White bun with smoked chicken, tomatoe, lettuce, sprouts, chutney, cheese, cucumber. Small pottle of fruit. Muesli bar

2:00pm 1 dose Plasma Jet

(Link: http://www.punchsupplements.co.nz/suppl ... mizer.html)

5:20pm - 6:10pm Gym: Chest and triceps

Bench press

Tricep extensions

Dumbell flys

Pulley pushdowns

Shoulder press

Tricep kick backs

(I don't have my notebook so I can't tell you the weights but reps 10-12 and sets 3-4)

6:30pm Protien shake: Balance Ultra Ripped Lean Protein

(Link: http://www.punchsupplements.co.nz/suppl ... otein.html)

6:31pm Carnitine: Balance Liquid Carnitine Serum

(Link: http://www.punchsupplements.co.nz/suppl ... serum.html)

7:00pm Dinner Subway: Foot long subway melt on roasted garlic =P~

Before bed Protien shake: Balance Ultra Ripped Lean Protein

(Link: http://www.punchsupplements.co.nz/suppl ... otein.html)

Adding a few extra supplements soon:

Horleys Ripped Factors Pyrogenx (Thermogenic Capsules)

(Link: http://www.punchsupplements.co.nz/suppl ... sules.html)

[Draft]

Not a comment on you diet as such but that Balance Ultra Ripped has caffeine in it. Might not be the best to take just before you go to bed.

Those cutting pills might too.

[Luigi]

what are you trying to achieve ? goals ?

[Dontrunwithknives]

The cafeine does not keep me up. I think I am tired enough that it does not matter.

My goals are to get rid of fat and get more toned. Not trying to gain mass at all.

It's just I have never had to try lose fat before.

[HumanPerformance]

Hi dont run, if you really want to lose fat as quickly as possible you should make the following changes-

1. Drop the baked beans at breakfast and have a couple more eggs instead , or even 2 whole eggs and 4 or so egg whites.

2. Get rid of the white bun for lunch and have some more chicken instead if you can ( I realize you may be limited though if its all the army is serving up) the cucumber and things are fine, but try to go without the fruit and muesli bar as well, or at least just have the fruit and not the bar.

3. For dinner have a roast chicken subway salad with 3 or 4 pieces of chicken and lots of salad but without the roll.

4. Your supplements seem ok but try to add a multi vitamin and mineral tablet each day and 2 or 3 fish oil capsules with each protien shake. And remember the plasma jet works better the less you use it,so try to just use on days you find difficult like leg days or whatever.

[Dontrunwithknives]

Hi dont run, if you really want to lose fat as quickly as possible you should make the following changes-

1. Drop the baked beans at breakfast and have a couple more eggs instead , or even 2 whole eggs and 4 or so egg whites.

2. Get rid of the white bun for lunch and have some more chicken instead if you can ( I realize you may be limited though if its all the army is serving up) the cucumber and things are fine, but try to go without the fruit and muesli bar as well, or at least just have the fruit and not the bar.

3. For dinner have a roast chicken subway salad with 3 or 4 pieces of chicken and lots of salad but without the roll.

4. Your supplements seem ok but try to add a multi vitamin and mineral tablet each day and 2 or 3 fish oil capsules with each protien shake. And remember the plasma jet works better the less you use it,so try to just use on days you find difficult like leg days or whatever.

I was under the impression that baked beans were good? I always have heaps of them :shifty:

Yeh there is not really a lot of HEALTHY options for food...

And I already take a multi vitamin and flax oil. I forgot to add that in :pfft:

Thanks for the help

[nate225]

Hi dont run, if you really want to lose fat as quickly as possible you should make the following changes-

1. Drop the baked beans at breakfast and have a couple more eggs instead , or even 2 whole eggs and 4 or so egg whites.

2. Get rid of the white bun for lunch and have some more chicken instead if you can ( I realize you may be limited though if its all the army is serving up) the cucumber and things are fine, but try to go without the fruit and muesli bar as well, or at least just have the fruit and not the bar.

3. For dinner have a roast chicken subway salad with 3 or 4 pieces of chicken and lots of salad but without the roll.

4. Your supplements seem ok but try to add a multi vitamin and mineral tablet each day and 2 or 3 fish oil capsules with each protien shake. And remember the plasma jet works better the less you use it,so try to just use on days you find difficult like leg days or whatever.

Now there's a recipe for burning out in no time.....

You've taken almost all his carbs out (what little he had) with no recognition of the fact he's training twice a day (and you removed any significant carbs between his workouts!!). His situation is a little different to most 9 to 5 office bunnies in terms of exercise.

I'd suggest any 'clean' diet with regular meals and enough protein will get this guy lean - check his energy expenditure - probably more important to make sure he's not getting too little to recover properly.

Nate

[rose]

if you really want to lose fat as quickly as possible

Now there's a recipe for burning out in no time....

It's OK, this is the innuhnet, so people don't have to worry about good advice hey. As long as the guy "loses fat as quickly as possible", she'll be right mate.

I don't understand where the presumption DRWK wants to lose fat as quickly as possible comes from :-s He never said it in his original post.

Here's a thought. How about suggesting DRWN guesstimates how many calories he's eating vs how much energy he's expending, and eating slightly less than that on some/most days? Along with the other obvious basics...

[agent86]

Rose wrote

Here's a thought. How about suggesting DRWN guesstimates how many calories he's eating vs how much energy he's expending, and eating slightly less than that on some/most days? Along with the other obvious basics...

Exactly right.Before everyone starts to cut things out we need to have a reference point such as skinfolds. He needs to keep a track of weight and skinfolds weekly to see if he is losing,gaining or staying the same. If he is staying the same then that is his maintenance calorie intake.

Obviously if someone has stayed the same weight for a month or so he will be eating maintenance level.

Then he can either add or subtract calories from there depending on the goal. A pound of fat equals about 3500 calories so to lose that subtract 500 per day. Fat loss should be gradual to avoid too much muscle loss.

As for baked beans I eat them but usually drain off the sauce.

[kernzzi]

baked beans have a shitload of sodium in them which is not good.. so it's best to limit the amount of baked beans you consume

[Pseudonym]

The cafeine does not keep me up. I think I am tired enough that it does not matter.

Just thinking about this. The reason caffeine works is because it's a stimulant. My guess is that means it won't work while you're sleeping. So even if it doesn't keep you awake, it's still a waste of money. Maybe. Hypothetically. Perhaps someone clever could confirm this for us?

[steak]

if you really want to lose fat as quickly as possible

Now there's a recipe for burning out in no time....

It's OK, this is the innuhnet, so people don't have to worry about good advice hey. As long as the guy "loses fat as quickly as possible", she'll be right mate.

I don't understand where the presumption DRWK wants to lose fat as quickly as possible comes from :-s He never said it in his original post.

Here's a thought. How about suggesting DRWN guesstimates how many calories he's eating vs how much energy he's expending, and eating slightly less than that on some/most days? Along with the other obvious basics...

:clap:

[Dontrunwithknives]

When I started this topic 6 days ago I was around 76kg - 77kg

Now I am around 73kg -74kg

Been drinking heaps of water

Been having 3-4 protien shakes a day

Been eating low fat and low sugar foods.

Hardly any junk food

3 main meals a day

Running most days, gym 4-5 times a week and Army P.T 3 times a week.

And I just started using some new supplements yesterday:

Horleys Ripped Factors PyrogenX

Vanadyl ST

Cutting for a few more weeks.

[Dontrunwithknives]

Oh and is losing that much weight in that amount of time ok?

[Dontrunwithknives]

.

[goinhard]

fine, probably carb depletion, stomach content clearing and stored water reduction. Just watch your strength in your gym sessions aslong as you maintain that and keep losing weight, you'll be mint.

I would recommend 10 fish oil capsules a day, supermarkets sell a 200 pack for $13.

[Dontrunwithknives]

fine, probably carb depletion, stomach content clearing and stored water reduction. Just watch your strength in your gym sessions aslong as you maintain that and keep losing weight, you'll be mint.

I would recommend 10 fish oil capsules a day, supermarkets sell a 200 pack for $13.

Yeh I seem to be just as strong in the gym as normal.

Is flaxseed oil ok??

And what is the reason behind having 10?? :shock:

[Optimass]

Thats a big day of training -

just a few questions ...

do you always train twice a day like this? or was this just a one off day?

Is it hard for you to space your meals out? > just noted that your shake normally occurs within 30 minutes of your solid meals - so your hitting 5-6 hours between any nutrition > I had a mate in the navy was a similar situation :nod:

how long have you been taking in caffiene so regularly? - if you sleeping easy enough then perhaps your body has developed a tolerance to it and as a result it may not be working in the way you want it to ... You could take a break from it to allow it to function more easily in your system. heres an interesting study on caffiene ...

Adrenal Function Caffeine has many effects upon body function. One of the major effects is to stimulate the adrenal glands to secrete epinephrine and norephinephrine, resulting in an immediate boost of energy. However, in time, the adrenal glands become exhausted (Feldman).

In our society, the stress of day-to-day living has a tendency to "wear out" our adrenal glands. This diminished activity results in fatigue. In order to revive adrenal function many people ingest moderate to high quantities of caffeine. This is an external stimulant. In time, this stimulation wears out the glands. Thus the immediate benefit is at the cost of eventual exhaustion

http://www.garynull.com/documents/CaffeineStudy.htm

As an unaffiliated "Nutritionist" :grin: , I'd be concerned about you adding in the thermos without ensuring you are taking a break every now and then from the caffiene. (And to be honest - if you are going to go thermo get a decent one :nod: ) - also would be concerned that with this amount of work output and caffiene your probably dehydrated (thus a 2kg drop in a week) - increase you water to support your workload and caffiene intake. General rule of thumb is 2 cups for every cup/equiv of coffee. and atleast 1L when you are training. 10 - 12 cups should be your absolute base. Letting your body sleep deeply will pay you more than the benefit the caffine will give you at the end of day ... its recovery time, not fat burning time

lastly - on the Carnitine .... IMO this is a waste of money > it has never been conclusively proven that it actually provides a significant benefit - and it certainly wouldn't be effective if you were dehydrated to start with. If your normal training day is as listed - I'd invest the money into some quality fats like peanut butter / fish oil / flaxseed - your going to need energy if you descide to reduce your carbs :nod: (but at a glance increasing your solid food protein may not be a bad thing either)

(Oh and before anyone says anything ... I am aware I quoted a psychiatry journal --- but I am not a Psychiatrist :pfft: )

[Dontrunwithknives]

Thats a big day of training -

just a few questions ...

do you always train twice a day like this? or was this just a one off day?

Is it hard for you to space your meals out? > just noted that your shake normally occurs within 30 minutes of your solid meals - so your hitting 5-6 hours between any nutrition > I had a mate in the navy was a similar situation :nod:

how long have you been taking in caffiene so regularly? - if you sleeping easy enough then perhaps your body has developed a tolerance to it and as a result it may not be working in the way you want it to ... You could take a break from it to allow it to function more easily in your system. heres an interesting study on caffiene ...

Adrenal Function Caffeine has many effects upon body function. One of the major effects is to stimulate the adrenal glands to secrete epinephrine and norephinephrine, resulting in an immediate boost of energy. However, in time, the adrenal glands become exhausted (Feldman).

In our society, the stress of day-to-day living has a tendency to "wear out" our adrenal glands. This diminished activity results in fatigue. In order to revive adrenal function many people ingest moderate to high quantities of caffeine. This is an external stimulant. In time, this stimulation wears out the glands. Thus the immediate benefit is at the cost of eventual exhaustion

http://www.garynull.com/documents/CaffeineStudy.htm

As an unaffiliated "Nutritionist" :grin: , I'd be concerned about you adding in the thermos without ensuring you are taking a break every now and then from the caffiene. (And to be honest - if you are going to go thermo get a decent one :nod: ) - also would be concerned that with this amount of work output and caffiene your probably dehydrated (thus a 2kg drop in a week) - increase you water to support your workload and caffiene intake. General rule of thumb is 2 cups for every cup/equiv of coffee. and atleast 1L when you are training. 10 - 12 cups should be your absolute base. Letting your body sleep deeply will pay you more than the benefit the caffine will give you at the end of day ... its recovery time, not fat burning time

lastly - on the Carnitine .... IMO this is a waste of money > it has never been conclusively proven that it actually provides a significant benefit - and it certainly wouldn't be effective if you were dehydrated to start with. If your normal training day is as listed - I'd invest the money into some quality fats like peanut butter / fish oil / flaxseed - your going to need energy if you descide to reduce your carbs :nod: (but at a glance increasing your solid food protein may not be a bad thing either)

(Oh and before anyone says anything ... I am aware I quoted a psychiatry journal --- but I am not a Psychiatrist :pfft: )

My week looks something like this:

Monday: Army P.T morning, Gym afternoon

Tuesday: Army P.T morning, Gym afternoon

Wednesday: Run afternoon

Thursday: Army P.T morning, Gym afternoon

Friday: Maybe nothing

Saturday: Gym afternoon

Sunday: Run afternoon

But I change my running and gym days sometimes.

Yes it is hard for me to space my meals out at the moment.

Should be fixed at my new job in a couple of weeks.

I just started taking caffeine at the start of this cut (1 week ago)

It is only a small amount in my protein shakes, I do not drink coffee.

As for water I carry around a bottle of water with me all day.

I would have at least 3L+ a day