Will my diet work? Eventually??

[pmm2108]

Hi
I've just started training/bodybuilding again after an 18 month layoff due to injuries and work commitments.

I'm 100kgs with a reletavely sound muscles base to work from, i am however carrying probably 10kgs of excess timber round the waistline.

i've been back training and dieting for a month now but i'm struggling to get a reaction from my body regarding the fat loss.

I would like to detail my training and diet regime and would welcome any feedback/advice or tips.

Or am i far just too impatient???

TRAINING

Day 1 - chest & shoulders

Day 2 - back and biceps

Day 3 - legs and triceps

I train 4 times per week and do 30 minutes cardio after each training session, keeping my heartrate at 140bpm (fat burning rate for my age and weight)

DIET

8.00 - propeptide

10.00 - whey protein

12.00 - tuna, boiled potatos,greens

14.00 - whey protein

16.00 - whey protein

18.00 - chicken, boiled potatos, greens

20.00 - whey protein

22.00 - propeptide

A gallon of water throughout the day

To my calculations this is an intake of 330g protein, 86g carbs and 20g fat - totalling 1844 Kcal, by the time i've had a few cups of tea with sugar, i think it is safe to say my intake is 1900 Kcal.

I look forward to your responses

Many thanks Paul

[benney]

Hi
I've just started training/bodybuilding again after an 18 month layoff due to injuries and work commitments.

I'm 100kgs with a reletavely sound muscles base to work from, i am however carrying probably 10kgs of excess timber round the waistline.

i've been back training and dieting for a month now but i'm struggling to get a reaction from my body regarding the fat loss.

I would like to detail my training and diet regime and would welcome any feedback/advice or tips.

Or am i far just too impatient???

TRAINING

Day 1 - chest & shoulders

Day 2 - back and biceps

Day 3 - legs and triceps

I train 4 times per week and do 30 minutes cardio after each training session, keeping my heartrate at 140bpm (fat burning rate for my age and weight)

DIET

8.00 - propeptide

10.00 - whey protein

12.00 - tuna, boiled potatos,greens

14.00 - whey protein

16.00 - whey protein

18.00 - chicken, boiled potatos, greens

20.00 - whey protein

22.00 - propeptide

A gallon of water throughout the day

To my calculations this is an intake of 330g protein, 86g carbs and 20g fat - totalling 1844 Kcal, by the time i've had a few cups of tea with sugar, i think it is safe to say my intake is 1900 Kcal.

I look forward to your responses

Many thanks Paul

theres many problems with the diet. first of all your eating 8 times a day which is unnessecary, just keep it to 6 meals per day no more no less.

secondly youve got a serious lack of carbs in your diet. you should have 6 meals per day and all of those 6 meals should match each other in terms of the balance between carbs and protein

and thirdly you mention that you have a few cups of tea with sugar everyday. you really need to stop this habit completely. you cant expect results by having sugar everyday

here's my advice . have 6 meals per day and ALL of those 6 meals should contain a portion of carbs and a portion of protien (your 12.00 and 18.00 meals are a perfect example of what all of your 6 meals should be like. and the rest of your meals, i.e just whey or just peptide, are a perfectly example of what your meals should NOT be like).
after youve sorted out your carbs and protien then add a piece of fruit to meal 1 and meal 2. then add a portion of veg to any 2 meals out of meals 3,4,5,6. and also have at least 1 spoon of olive oil and one spoon of flaxseed oil throughout the day.
dont worry about calories for the time being. just have a fist sized portion of carbs and a fist sized portion of protein with every meal. that will work for the time being and then as time goes by and results stop you can then begin to count calories, but at the start its unnessecary

here is the diet im currently using to lose fat:

1)porridge and ground cinamon, 1 scoup of cnp whey protein, 1 banana
2)cnp chocolate pro mr with 1 drop of peppermint extract, 1 apple
3)15g tuna with 100g cottage cheese on 2 peices of brown bread, peas and sweetcorn on the side
4)cnp chocolate pro mr with 1 drop of peppermint extract
5)brown pasta, 1 chicken breast, broccoli
6)200g cottage cheese with peanut butter(all natural) on brwon bread

(and i also have 1 spoon of olive oil and 1 spoon of flaxseed oil with meal 3 )

*i follow the above diet 6 days per week monday - satday, and then on sunday i have what is called my free day. on free day meals 2,4 and 6 stay the same but meals 1,3 and 5 are free, meaning i can eat what i want. this is what i usually have:

1)bowl of frosties with milk, 2 slices of white toast with butter,whey protein, 1 large coffee with 3 sugars

3) 3 waffles, half tin of beans, 2 fried eggs, 3 rashes of bacon, loads of brown sauce, a pint of milk to drink

5) kfc meal with coka cola drink, 1 bar of chocolate

[pmm2108]

Hi

Thanks for taking the time to reply, i've taken your points onboard and will give it a try. Being a builder by trade i'm going to miss the cups of tea!!

There are a couple of things that i'm unclear about however, i've been eating 8 times a day purely to allow me to get the 330g of protein intake i need to avoid my body cannibalising muscle (30g - 45g per meal). When i drop to 6 meals per day my protein intake is going to have to drop also by 60g - 90g is this going to be counter productive?

The reason I have been taking so few carbs is because i was on the exact same diet but with 400g of complex carbs daily but i found myself putting weight on so decided to cut them out, my thinking was that i would be taking energy from my stored fat - am i wrong on this point?

Finally, i did forget to mention that i do have 1 cheat meal per week, usually saturday night when i'll have a curry/pizza or kfc etc

Thanks paul

[benney]

Hi

Thanks for taking the time to reply, i've taken your points onboard and will give it a try. Being a builder by trade i'm going to miss the cups of tea!!

There are a couple of things that i'm unclear about however, i've been eating 8 times a day purely to allow me to get the 330g of protein intake i need to avoid my body cannibalising muscle (30g - 45g per meal). When i drop to 6 meals per day my protein intake is going to have to drop also by 60g - 90g is this going to be counter productive?

The reason I have been taking so few carbs is because i was on the exact same diet but with 400g of complex carbs daily but i found myself putting weight on so decided to cut them out, my thinking was that i would be taking energy from my stored fat - am i wrong on this point?

Finally, i did forget to mention that i do have 1 cheat meal per week, usually saturday night when i'll have a curry/pizza or kfc etc

Thanks paul

your 220lb so you dont need 330g protein per day to lose weight. im 200lb and im having 175g protein per day and losing 2lb a week whilst maintaining all of my muscle. i could even gain muscle on a lot less than 330g protein per day
i think you said that you need to lose 22lb of fat. well im certain you could achieve that in 12 weeks by having between 180-200g protein per day.

you can still have cups of tea but just dont put any sugar in it .

your previous problem was not carb related it was calorie related. you was having too many calories. if you have one portion of carbs with one portion of protein (both fist sized portions) six times per day i guarantee you'll lose weight

its good that you have a cheat meal, keep that up. i even have 3 per week

[pmm2108]

Cheers benney

like I said, I've altered the diet and spread it over 6 meals. I'll post back in a few weeks with an update

Paul

[iron head case]

try tea with no sugar mate.
How did you feel on this diet of yours? personally as i used to be a builder i know your carb intake is pretty low
or even drastic.
I must agree with Benney, i would bring your carbs up to 300g per day, plus have extra carbs as in pro-recover after training pwo.

[pmm2108]

Hi IHC

I didnt feel bad at all when I started dieting with the low carbs, I wasnt tired or moody. I actually just put that down to my body getting the energy I needed from my stored fat.

Tea with no sugar - should be illegal, but i'm used tyo it now, doesnt bother me at all (as long as i get my pint of tea every hour or two)lol

What i've done now is changed my diet to

270g - protein
200g - complex carbs
20g fat

spread over 6 meals, I have my last carbs about 5.30, i know its a bit late but i train from 8.30pm til10.30pm.

I used to go all day without eating because i was on the go all day, then have 4 meals in the space of about 5 hours at night!!!!!

Then when i got my act together, i believe that because i drastically cut the carbs my body shut down and tried to hang on to everything, i dont weigh myself i just go off the mirror and i must say even just over the last 5-6 days i've trimmed up a bit now i've upped the carbs.

could be kidding myself but we'll see over the next month or two

cheers paul

[benney]

Hi IHC

I didnt feel bad at all when I started dieting with the low carbs, I wasnt tired or moody. I actually just put that down to my body getting the energy I needed from my stored fat.

Tea with no sugar - should be illegal, but i'm used tyo it now, doesnt bother me at all (as long as i get my pint of tea every hour or two)lol

What i've done now is changed my diet to

270g - protein
200g - complex carbs
20g fat

spread over 6 meals, I have my last carbs about 5.30, i know its a bit late but i train from 8.30pm til10.30pm.

I used to go all day without eating because i was on the go all day, then have 4 meals in the space of about 5 hours at night!!!!!

Then when i got my act together, i believe that because i drastically cut the carbs my body shut down and tried to hang on to everything, i dont weigh myself i just go off the mirror and i must say even just over the last 5-6 days i've trimmed up a bit now i've upped the carbs.

could be kidding myself but we'll see over the next month or two

cheers paul

i think you've got some sort of complex about carbohydrates (no pun intended) as if they are the enemy or something. maybe you've been reading too many books by doctor atkins

theres no need to stop having carbs after 5.30pm. it can actually be counter productive . kerry keyes is always going on about having carbs for sparing protein, meaning than the your body will use the carbs for energy needs and that leaves the protein to do its job of rebuilding the body. if no carbs are present your body will use the protein to do the carbs job therefore the protien cant do its own job properly

if you finish training at 10.20pm then you need CARBS and protein straight after training or you wont recover properly

low carb diets are only needed to get super lean like body builders on stage. you only need to do it when your body has hit a fat loss plataue. but you'll only hit a plataue when you reach about 10% body fat. until then its perfectly fine to have complex carbs 6 times a day. even a low carb diet for body builders is problem not as extreme as you would imagine it to be . it would be carbs and protein for meals 1,2,3 and then protein and veg for meals 4,5,6

i still think you are going well OTT on the protein. you are trying to lose weight remember not build muscle. you wiegh 220lb so you can get away with 220g protein (1g protein per pound of body weight)
im guessing you could probably also get away with 1g proetin per pount of lean mass, meaning if you are 220lb and you have for example say 40lb of fat then your lean mass is 180lb (220lb - 40lb fat = 180 lean mass). so you could have 180g protein

i'd go with 220g protein just to be on the safe side but im just making the point of how unessecary you are being with the protein

[pmm2108]

Alright Benney

Yes, i'd taken what you'd said before onboard. I kept the protein high to aid the possibility of maybe adding a couple of lbs of muscle, difficult to do, we know..... but as i seem to be burning the calories off at a really good rate, why not?

Now its just a case of more of the same until it stops working, what you referred to in the pre contest diet is quite apt. Although i'll never have the mass to be able to compete, doing a diet along the lines of a pre contest diet is something i'm trying to do simply because i like a challenge, i'm a bit of a sadist deep down, but mainly for the self respect and discipline aspects. I would be very proud of myself in achieving this.

Cheers fellas
Paul