Changing up my diet.... Advice

[-Dan-Knee-]

Evening all,

OK to help out..

Im 6 foot 4.

When I started out I was around 117kg but quite high in body fat.

Im now between 105-108kg depending on the day and I think around 13% BF last time (approx 3 months ago.)

Im looking at dropping abit more to around 95-100kg and drop my bodyweight down abit as well. Im not competing against anyone but myself. 8)

I DONT WANT TO BE HUGE!! I want to tone up the muscle I have now.

My average days nutrition consists of...

6am - Protein shake with water.

8am - 1 cup oats mixed with 1 teaspoon of honey and a handful of sultanas. 1 cup green tea.

10am - 2 low fat yoghurts, 6 water crackers with vegemite. 1 long black coffee (3 times a week)

12pm - 8 large pieces sushi (Normally Salmon or Chicken)

3pm - 125g Cottage Cheese mixed with Pineapple. 1 cup green tea.

5.30pm - Protein Shake with Calcitrim milk. (Before Gym)

6.30pm - Protein Shake with Water (After Gym)

7.30-8pm - Chicken (Or Steak), Rice and Mixed Veges.

I also drink approx 1.5L of water per day while at work and approx 500ml while at gym (1 litre if I do a decent cardio session)

At the moment Im still lifting pretty heavy with approx 2 cardio sessions a week (15-30 mins each) + Muay Thai Kickboxing on Thursday nights 7-8.30pm (Intense workout)

I really would like some advice on what would help drop afew more kilos + help with dropping the body fat. What I should take out/add in?

Im on no supplements apart from Protein atm but have been told that ZMAs and Tribulus can help with the toning process. Also dropping the weight of the reps and adding more reps but I want to look into that more when I have some more advice from you guys on my nutrition.

Any help would be really appreciated.

Cheers

Danny

[rose]

Hi. Have you worked out your calorie requirements or are you just guessing? If you're guessing, take a moment to work it out. Once you have it will enable you to tweak your diet etc.

This thread is useful for calculating your calories.

Online food counters such as Nutrition Data and Fitday will help you work out the energy value of the foods you're eating.

Good luck.

[Grover]

I feel ike such a glutton after reading how little you eat!

[PTinCHCH]

I feel ike such a glutton after reading how little you eat!

same.

your diet seems already quite tight.

perhaps if you wana lose more fat just exercise more.

get some jogging in

[rose]

Yeah. You only need a calorie deficit of 300 to lose fat and that amount of food isn't a lot for a 6 foot 4 guy 105-108kg. Not eating enough can be as detrimental to fat loss as too much IMO. There comes a point where a body will say f*ck this, you're starving me. I think it's wise to work out how many calories to eat in the first place.

Lifting heavy (how many times a week?) plus cardio and 90 mins of Muay Thai is hard work, and there's not a lot of muscle food in there. Most of your protein is coming from protein shakes Danny. IMO you'd get better results eating protein. Your body wants and needs to digest food. I'm fairly certain our bodies don't treat protein powder in water as food, even though it's supposed to have nutritional value, it's just empty calories.

[Hennie]

I would get more protein from whole foods if I were you.

Testosterone supplements won't do much for you in this area but this also depends on your age.

You can also drink some more water and google around for "High Intensity Interval Training" for fat loss.

[cantygirl]

My advice would be to increase your time spent on the 2 cardio sessions, perhaps ditch the pineapple with cottage cheese for tuna or salmon and cottage cheese, perhaps add a little cooked kumera into the mix. Sushi could be changed for a more protein and carbs based meal. Keep it natural.

You are very onto the food anyway, just a little tweaking to get that 10kg off.

[Gym rat]

I would suggest that you should drink 4L of water per day plus drinking lots of water helps flush out all that crap out of your system.

[-Dan-Knee-]

Hey all,

Sorry for the slow reply, Have been up in Auckland for a concert and got back into Welly last night to find flatmates have killed my computer (Awfully nice of them)

Anyways... Thanks heaps for the advice and looks like Im bout to make afew changes to the diet... Starting with swapping the pineapple for a can of Tuna with my Cottage Cheese...

Also going to try and up my water intake and up the Cardio sessions.

Until I need some more advice... :grin:

Thanks heaps

Danny Wood