My diet

[bob26]

Hey guys this is my current diet with my goal of trying to lose body fat while maintaining what muscle mass i do have. Any comments slash advice would be greatly appreciated...

I have been sticking to this for 4 weeks this sunday. My diet before hand was 6 meals + a day but wasn't to worried if one of them was a wendy's combo (woops) :oops: .

I am doing 4 days weights a week and 3 days of cardio.

I was sitting @ 102kg when i started this diet, two weeks into it i had my body fat measured 15/04/2010. 98.3kg @ 24.8% Body Fat. :shock:

I will be getting my weight / body fat checked again on the 13/05/2010. I will post it on this thread.

This is my diet on a weights day.

6:30 Strong Black Coffee

45 Minutes Walk

7:30 30g Oats 150ml Trim Milk

1/2 410g Tin of pears

250ml V8 Juice 5g Glutamine

4 egg whites & 1 whole egg

3 x 1g Fish oil tablet

1 x Multi Vitamin

1 x 1000mg Vit C

10:00 140g Chicken Breast

30g Oats 150ml Trim Milk

1/2 Apple

Green Tea

12:30 180g Tuna in spring water

125g Cooked Brown Rice

Large Salad

Green Tea

3 x 1g Fish oil tablet

15:00 140g Chicken Breast

30g Oats 150ml Trim Milk

1/2 Apple

Green Tea

17:00 30g Protein Powder in water

30g Oats

Banana

Drink 1L Water Pre Workout

17:45 45 Minutes Weights

19:00 60g Protein Powder in water

410g Tin of peaches

20:00 200g Rump Steak

Large serve Mix Vege

3 x 1g Fish oil tablet

22:00 200g Lite Cottage Cheese

5g Glutimine

The only difference on a cardio day is that i ditch the oats in my pre workout shake and i ditch the peaches in my post workout shake.

[Beef]

if you're trying to lose fat i wouldn't recommend having a steak at 8pm. you could do a switcheroo with the steak and the chook

[bob26]

True? I am having rump with all of the fat you can see cut off prior to cooking it.

[bob26]

Had my weigh in today. 95.2 kg at 23.1% body fat... 8) \:D/

Pretty happy with the results so far. Going to change the diet to

6:30 Strong Black Coffee

45 Minutes Walk

7:30 50g Oats 250ml Trim Milk

1 x Apple

250ml V8 Juice 5g Glutamine

6 egg whites & 1 whole egg

3 x 1g Fish oil tablet

1 x Multi Vitamin

1 x 1000mg Vit C

10:00 180g Chicken Breast

50g Oats 250ml Trim Milk

Green Tea

12:30 180g Tuna in spring water

Large Salad

Green Tea

3 x 1g Fish oil tablet

15:00 140g Chicken Breast

Green Tea

17:00 40g Protein Powder in water

Drink 1L Water Pre Workout

17:45 1 Hour Weights

19:00 60g Protein Powder in water

5g Glutimine

20:00 200g Rump Steak (250g Fish EOD)

Large serve Mix Vege / Salad

3 x 1g Fish oil tablet

22:00 200g Lite Cottage Cheese

So a little bit higher on protein and a lot less carbs later in the day.

I will get body fat and weight checked again on the 10/06/2010 and post it up on here. \:D/

[Beef]

diet's looking good mate. you probably don't need that much protein but there's no harm in eating that much

[bob26]

all good 8)

the only reason that i am increasing the protein slightly is because of the 3.1kg i have lost it is basically 2kg fat and 1kg muscle. Thinking that increasing the protein a little will help stop the muscle loss...

Just had my first breakfast this morning with the extra oats and eggs. Way better ! actually feel full.. not looking forward to the rest of the day though (hope i don't get grumpy without the carbs) :twisted:

[Draft]

if you're trying to lose fat i wouldn't recommend having a steak at 8pm. you could do a switcheroo with the steak and the chook

Why's this?

[Beef]

if you're trying to lose fat i wouldn't recommend having a steak at 8pm. you could do a switcheroo with the steak and the chook

Why's this?

just thinking that if he's wanting to reduce bf it might be a better idea to have the steak earlier in the day as it's quite a bit higher in fat content than chook. depends on the cut of steak of course

[samoan_muscle]

if you're trying to lose fat i wouldn't recommend having a steak at 8pm. you could do a switcheroo with the steak and the chook

Why's this?

just thinking that if he's wanting to reduce bf it might be a better idea to have the steak earlier in the day as it's quite a bit higher in fat content than chook. depends on the cut of steak of course

Sounds to me like you're talking out your fucking arse again.

[Beef]

Why's this?

just thinking that if he's wanting to reduce bf it might be a better idea to have the steak earlier in the day as it's quite a bit higher in fat content than chook. depends on the cut of steak of course

Sounds to me like you're talking out your fucking arse again.

feel free to give your advice but don't go round bagging people's opinions like you always do. all i was saying is that if he's trying to lose fat maybe he should consider eating the steak before exercising rather than an couple hours before he goes to bed

[samoan_muscle]

just thinking that if he's wanting to reduce bf it might be a better idea to have the steak earlier in the day as it's quite a bit higher in fat content than chook. depends on the cut of steak of course

Sounds to me like you're talking out your fucking arse again.

feel free to give your advice but don't go round bagging people's opinions like you always do. all i was saying is that if he's trying to lose fat maybe he should consider eating the steak before exercising rather than an couple hours before he goes to bed

And yet you have absolutely no factual information to back it up...i.e. youre just talking out of your arse.

[ParnellPanther]

Sounds to me like you're talking out your fucking arse again.

feel free to give your advice but don't go round bagging people's opinions like you always do. all i was saying is that if he's trying to lose fat maybe he should consider eating the steak before exercising rather than an couple hours before he goes to bed

And yet you have absolutely no factual information to back it up...i.e. youre just talking out of your arse.

Why not just correct him, then both the author of the topic and the person your trying to be-little will have learnt.

What a Douche bag lol

[alex-art]

Meat before going to bed will provide your body with long lasting fuel for the whole night. I usually have steak at 8pm and 5 whole eggs with cheese at 10.30pm.

[Elite121]

just thinking that if he's wanting to reduce bf it might be a better idea to have the steak earlier in the day as it's quite a bit higher in fat content than chook. depends on the cut of steak of course

Sounds to me like you're talking out your fucking arse again.

feel free to give your advice but don't go round bagging people's opinions like you always do. all i was saying is that if he's trying to lose fat maybe he should consider eating the steak before exercising rather than an couple hours before he goes to bed

Gymsta its my understanding that saturated fat is not really as bad as they say it is.Your body needs some amount of saturated fats to stay healthy,what none of us needs is trans fats.Trans fat is known to increase blood levels of low density lipoprotein (LDL), or bad cholesterol, while lowering levels of high density lipoprotein (HDL), known as good cholesterol. It can also cause major clogging of arteries, type 2 diabetes and other serious health problems.

I dont see an issue eating a steak before bed, I would however have an issue if it was highly processed foods.Chook or steak either one comes down to personal preference.

[Beef]

Sounds to me like you're talking out your fucking arse again.

feel free to give your advice but don't go round bagging people's opinions like you always do. all i was saying is that if he's trying to lose fat maybe he should consider eating the steak before exercising rather than an couple hours before he goes to bed

Gymsta its my understanding that saturated fat is not really as bad as they say it is.Your body needs some amount of saturated fats to stay healthy,what none of us needs is trans fats.Trans fat is known to increase blood levels of low density lipoprotein (LDL), or bad cholesterol, while lowering levels of high density lipoprotein (HDL), known as "good cholesterol. It can also cause major clogging of arteries, type 2 diabetes and other serious health problems.

I dont see an issue eating a steak before bed, I would however have an issue if it was highly processed foods.Chook or steak either one comes down to personal preference.

cheers for that Elite121

i've learnt something new today

[Elite121]

A few more studies on Saturated Fat for anyone that's interested:

http://www.ncbi.nlm.nih.gov/pubmed/1211 ... t=Abstract

http://www.ncbi.nlm.nih.gov/pubmed/1452 ... t=Abstract

http://www.ajcn.org/cgi/content/full/80/5/1102

http://www.ncbi.nlm.nih.gov/pubmed/2007 ... dinalpos=2

http://www.ncbi.nlm.nih.gov/pubmed/7270 ... t=Abstract

[Elite121]

feel free to give your advice but don't go round bagging people's opinions like you always do. all i was saying is that if he's trying to lose fat maybe he should consider eating the steak before exercising rather than an couple hours before he goes to bed

Gymsta its my understanding that saturated fat is not really as bad as they say it is.Your body needs some amount of saturated fats to stay healthy,what none of us needs is trans fats.Trans fat is known to increase blood levels of low density lipoprotein (LDL), or bad cholesterol, while lowering levels of high density lipoprotein (HDL), known as "good cholesterol. It can also cause major clogging of arteries, type 2 diabetes and other serious health problems.

I dont see an issue eating a steak before bed, I would however have an issue if it was highly processed foods.Chook or steak either one comes down to personal preference.

cheers for that Elite121

i've learnt something new today

You're welcome please dont take my word for any of it though until you've done your own research

[bob26]

hey guys nothing to do with my diet, but just got some tattoo work done last night on my back (2nd 3 hour session) and thought i would post it up.

[Beef]

lol epic tats bro.

[Elite121]

What made you choose those designs, and what do they represent to you?

All good if its personal no need to discuss it further

Looks cool though!

[bob26]

lol epic tats bro.

thanks man, its a work in progress :shock:

[bob26]

What made you choose those designs, and what do they represent to you?

All good if its personal no need to discuss it further

Looks cool though!

Just had a friend of mine design it for me , she is quite artistic, just wanted a bold tribal border to kinda match the tribal band on my arm, the symbol down the bottom is for leo, and so is the lion, celtic sun for the irish in me, the date is my DOB, and the snake, well who doesn't like snakes ? LOL.

also got a bit of a waterfall going in behind it if i can handle the pain :evil:

still many hours to go.

:-s

[Elite121]

Awesome dude very cool stuff!

[bob26]

i just went to http://www.fitday.com to see the specs on the diet i was doing compared to how it is set up now.

Below is the old diet i used for the first 4 weeks

cal 3374

fat 90.6 24%

sat 27.2

poly 13.1

mono 37.3

carb 291.8 33%

fibre 40.8

protein 351.3 43%

Below is this new diet on a day where steak is the evening meal

cal 3079

fat 91.9 26%

sat 28

poly 12.9

mono 37.9

carb 174.9 22%

fibre 26.6

protein 379.7 51%

Below is this new diet on a day where fish is the evening meal

cal 2787

fat 64.2 20%

sat 16.8

poly 12.6

mono 25.8

carb 174.9 25%

fibre 26.6

protein 369.5 55%

[bob26]

Hey guys, things are going well, my weight is down at 93kg. I am going to get body fat / measurements done on the 10/06/2010 and will post it up here..

Just wondering though, at the moment i am having pre workout

40g Protein powder in water (gold standard whey)

and post workout

60g Protein powder in water (gold standard whey)

5g Glutamine

My 10lb bag of protein has almost run out and i was a bit hesitant to buy another one after everything that i have read on here and other sites about how much better it is to be eating real food..

So diet at the moment is 6 real food meals a day with my shake pre workout and shake post workout.

I would like to change this to 8 real food meals a day.

What would be some suggestions of a pre workout / post workout meal with keeping in mind i am interested in losing body fat % at the moment.