Need to lose 4kg to get back to my comp weight - is this diet okay?

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I do Taekwondo - kerry advised me on nutrition before but now after a nice holiday and a bit of a break i need to shed 4kg to get back down to my weight division. This is my diet (im fairly strict to it mon-fri, although i do add extras at weekends! (oops) )

7am: Cereal & Orange juice, Pro-tect

10.30am: Pro-flap jack

12.30: Turkey sandwich on wholemeal bread (no butter) & muller light & fruit

3.15: Pro MR shake

6-7pm: Some kind of lean meat with boiled veg (sometimes potatoes) / or jacket potatoe with meat / or turkey omlette.

After training I have a pro-recover shake and if i do a really hard sesh i will take a pro-slam before it also.I try to drink as much water as poss and if i get really hungry I will have either another pro flapjack or a bowl of weatabix or shredded wheat etc.

I train 3 times a week at the moment for my tkd, which is an hour at a time - nearer the comps ill do an extra 2.5 hour session at the weekend. I want to do a bit of extra running, but wouldnt mind some advice on this as running for miles and miles wont help my tkd as it will build the wrong fibre type. What is the ideal time / distance for fat burning? I do have access to heart rate monitor also.

Cheers for any advice - much appreciated.

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i run 3-4 mile every morning sumtimes at night at a slow pace which seems to keep my weight down . when you wake up you always weigh low after uv had a piss and tht so try runnin be4 your brekfast

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I cant see you having any problems losing the weight based on the above.

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kk - Your diet looks ok except you need to get protein with your 7am breakfast otherwise you are going over 12 hours without it. You need protein to keep your muscles when dieting. Also I am concerned you are not having enough fruit and veg.

Nutrition comes in macro (proteins, fats and carbs) and micro (vitamins, minerals, fibre, water) nutrients. A lot of people do not pay enough attention to micro nutrients as these are responsible for all the metabolic functions in the body. The government tell us 5 fruit and veg a day, but that is for a sedate human being, an athlete obviously needs more. If you are not getting these it is like, not having a key to switch the ingition of his metabolism on.

Pro Vital will cover all of these.

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thanks kerry, might try some pro vital with my next order - i think i must have shares in your company by now the amount i spend! (Good stuff though!).

I want to do some running but concerned about the type of running i should be doing - obviously if i went for 10mile runs frequently it wouldnt be benefitting my martial arts as too much slow fibres. But similarly if i go for a 30min, fartlek style with bursts etc i wouldnt be using energy from fat - so therefore not burning fat to lose weight!

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kk - Its simple, a lot of fighters go for runs and do intervals and sprints, that is great for fitness and I am not saying it's no good but you have to prioritise everything you do. The fighters are probably extremely fit from their gymnasium work so why double up on your fitness training. Your priority is to burn fat and the only way you are going to do that is at a nice steady pace.

Simple solution :- 220 - your age = this is approximately your maximum heart rate then depending upon fitness levels (and you should be very fit) exert yourself at anywhere between 60-80% of your maximum heart rate. My suggestion to you is to go more towards 80%.

For example, 220 - your age (say 30) = 190 maximum heart rate

So 60% of that = 114 bpm this is for someone who is of medium fitness

80% = 152 bpm (beats per minute) this is for someone who is extremely fit.

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many thanks kerry, got my new order today so im taking pro vital now and i will try to do some running at 150 bpm as i worked out my optimum target range and it came out bang on 147! so good estimate you made!

Many thanks

Steve

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Went out for a run yesterday, and kept at 150bpm (very difficult to run that slow, i kept having to slow down!).

Im not losing weight as fast as I would like - been back on my CNP 'healthy diet' since Tues now and lost nothing! Only having 2x 1hour Taekwondo sessions per week at the moment though so thinking this isn't enough. Going to add in another 1 hour session on a thurs and try and go running 3 times a week. So:

Monday: Taekwondo x 1hour

Tuesday: Running (150bpm zone) - 45mins ish

Wednesday: Taekwondo x 1hour

Thursday: Taekwondo x 1hour

Friday: Running

Saturday: Rest

Sunday: Running (or maybe swimming)



The running is only low intensity so should be okay to do alot with only 1 rest day ? Cheers.

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kk - Give your body time to lose weight, 4 days is not enough to make decisions. You don't have to run to keep your bpm down, fast walking is just as good. As this is not high intensity, you can do a lot more of it.

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okay ive given it some time and im not losing weight fast enough - im sure if i carried on for a few months i would lose it but ive got a British Championships on Oct 12th and I need to be 76kg (im 80 now!).

Thinking of taking Carnitine as heard from fellow competitors this was good for them, can I take this at the same time as Sida Cordifolia?

There is under 6 weeks left now till my deadline so drastic measures need to be taken!

Cheers!

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kk - Are you drinking enough water? Don't forget water is considered by some nutritional experts as a macro nutrient, it is the solvent that is responsible for all metabolic reactions so if you have not got enough, your body cannot properly metabolise its nutrition.

Try the carnotine, it's not going to do you any harm.

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Been drinking loads of water, its a bit of a shock as ive always got down to my weight easily.

Can anyone advise on how much carnitine to take and when ? The tub says 1x 500mg tablet a day, but on internet it says to take 2-4grams of it 2hours before training!

Cheers!

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kk - Carnitine is made up of compounds derived from lysine and is used by the body to transport fatty acids to your cells where they are burnt for energy.

There has always been big debate on dosages(depending on fitness levels, bodyfat, size etc), personally I would take 1000mg a day, split up twice a day.