new at this 2011 goal

[parkerscottr]

hi all hows it, man made huge change this year been at the gym now for 2 weeks, i weigh 92kgs 28yrs old ex smoker, mds eater hard out LOL but now i havve really knuckled down, I want to enter the 2011 nabba comps next year, i cant wait. At the moment my trainer had me doin cardio only because i want to lose the fat first and then get in to weights, ill post pics at the end of march from start till then as I dont want to get put down yet from my own pics LOL, at the mo i eat

Breaky - shake

snack - 1 fruit (2hrs after breaky)

lunch - shake (2hrs post workout)

snack - 1 fruit (2hrs after lunch)

dinner - 1 cup brown rice 1 tin of lite springwater tuna

snack - 1 fruit or a slice of dry brown bread (2hrs after dinner)

2ltrs of water throughout the day

anyadvice how to speed things up so i really am ready for next year, as im fat no muscle (5'7)

ive already used to my diet and am getting full when i have my food. as i said ill post some pics soon.

[Ronin]

I'm certainly not an expert, but first impression is that you're not eating anywhere near enough. I assume "1 fruit" means 1 piece of fruit? If so, your diet is consisting mostly of fruit and shakes. The only source of protein I see is 1 tin of tuna, everything else is carbs. Check too, the level of cals you are taking in, versus the amount you need. Yes you want to be in cal deficit to lose fat, but if you go too far into deficit, the fat loss may stop as your body goes into starvation mode and tries to hang onto what it's got.

You're similar stats to me, same height, similar weight. I'm also a former fat bastard and former smoker. I'm currently on a bit of a cut too, and my diet looks nothing like urs. My advice would be to replace the shakes with real food, and ditch most of the fruit. You need to up your protein intake, and cut the carbs way back. Lots of meat and eggs. Also increase your (healthy) fat intake. Pretty much the opposite of what you're doing now.

I know it's not altogether popular, but look at either a keto diet or the Anabolic Diet.

Have a look in the nutrition section, there's all sorts of advice in there from people who know what they're talking about. You'll soon figure out who to take notice of.

Oh and, don't underestimate the motivational power of posting up you "before" pics now. Knowing that people can see them is far more of an incentive to move your ass than waiting til you're happy with where you are in a few months time.

[teamfatboy]

Welcome to the boards !

First glance, I agree with Ronin, that diet looks way off-kilter for a 28yo male, 92kg, 1.7m or so... in terms of eating too little. Sure, you'll be losing weight, but that would include muscle. For example, there's no carbs (unless the shake has substantial carbs in it) in your breakfast, and scant protein in your snacks.

You NEED more real food than that, or your training will be eroding your lean muscle mass, making the amount of muscle you'll have to add later so much greater.

How often per week are you training, and how much of that is weights, or is it all cardio?

[parkerscottr]

cheers for that mate ill have a look into it, that was my own diet i made up cause of days researching diets and stuff and got hella mean confused so i thought thatll do it and been on it for a week but cheers man ill check those sites out good luck with yours to mate. I take it youll be in NABBA 2011 aye LOL

[parkerscottr]

hi there, i train 5 days a week 1 1/2hrs, cardio, sorry to confuse you guys i do mix my snacks up and the shake is a low carb meal replacment, its the only way i know is best as i over ate ALL the time. but not to worry im taking all your guys advise in as i need it LOL. I just want to lose all this fat i have then get into the hard yards.

[teamfatboy]

I agree, working out diets can be a PITA - but believe me, you can eat more and still make meaningful gains.

In my case, forinstance, I've got a LOT of bf to shed, but my diet a lot more in it (but I'm starting heavier, I'm older, and slightly taller). Here's a run-down for a non-training day:

m1 0600 1/2 cup rolled oats, shake, coffee,

m2 0900 100g chook, 100g brown rice, large salad (lettuce, cucumber, celery, capsicum, tomato)

m3 1200 shake, apple

m4 1500 100g tuna, 100g brown rice

m5 1830 100g chook, etc as m2

m6 2100 casein shake, flaxseed oil.

I feel ya - when I started training I was huge, a complete lard-ball, and it was as much about making poor food choices. For me, on that diet above, I'm seldom really hungry (in most cases, I think, I was confusing thirst and hunger).

Spend some time with the search engine on here, look at the Anabolic diet.

On the training issue, for folks who are trying to burn fat, it's really ONLY about getting the heart-rate up. I know that 40 minutes of bike will burn, for me, around 600 calories - but so will a hard weights session if I keep the breaks to 60s between sets, 90s moving between exercises.

If you're doing 90 minutes of cardio per day, you might get just as good a result by doing 45 min weights, 45m cardio, for instance. All I'm saying really is that there ARE alternatives to cardio that can contribute to your NABBA 2011 goal by burning bodyfat AND conserving lean muscle mass. My own goal (spending this year getting lean enough to build a good foundation for a comp debut in 2011) has me doing 3x weights, 3x cardio per week, for instance.

[parkerscottr]

bloody awesome mate thanks heaps for that, well i got pt on tuesday so ill get my pt to redo my programme and cheers HEAPS for the diet tips man cant wait.

bring on 2011 champs, might go up against you LOL but awsome mate thank you