squalllion1uk

Hey im currently 18, i weigh 16-16 1/2 stone it changes during the days dunno why -.-'
But im looking to change my diet and cut my body fat right down not really sure what its at im gonna guess between 18-20%. I don't normally eat alot tbh maybe 2000 cals a day .
My days are pretty odd , im a student so some days up early others sleep in late.
Monday im usually awake for 10am same for Tuesday and Wednesday.
Thursday and Friday im up at 6am.

My weight and cardio routine is usually

Monday= chest and biceps
Tuesday= rugby/cardio if no rugby
Wednesday= shoulders,abs.
Thursday= rugby,cardio
Friday= back,triceps
Saturday= legs,forearms
Sunday=relax :P
I do 2 exercises for each muscle group.4 sets of 10/12 , i was thinking of maybe going 4 sets of 6-8 and increasing the weight?

Normally i usually have cereal be it cheerios or weatabix or a yogurt for my breakfast.
Then bout lunch time ish i usually make myself sandwitchs , white bread with ham or chicken with chesse.
Then dinner usually potatoes+fish or some sort of meat :P Or just some pasta.
Then usually bout 10 ish i'll get a sandwich with chesse :/
I always work out bout a hour after dinner dinner is usually 5;30ish and work out at 7.
I dont really have much a idea of what i should include and when and where tbh :/ I want to keep my muscle and strength that ive worked to get but i want to lose this body fat n belly -.-' want to look more defined .

So far i've tryd to make up something myself kinda along the lines of
Monday breakfast= weatabix + 2 scambeld eggs. for bout 11ish 2 tuna/chicken/ham/chesse sandwitchs and another 2 at bout 2/3ish, Dinner= potatoes +mixed veg+ lamb chops, then a hour before work out creatine and after work out protein shake. But im stuck at what i should really eat for bout 9ish?
Dinner well i can vary a fair bit , pasta , fish usally haddock , chicken,mince,,lamb,pork. On the veg side i will eat broccoli ,sweetcorn,carrots ,tomatoes ,peas. Fruit i basically eat anything in that sense. I can just use monday as a template and slighty change it , :/ that sound okay or what?

Any help would be great.

Pscarb

ok to be blunt your diet sucks but i guess you all ready know this....

you need to eat cleaner carbs so drop the white bread and cereals, you need to add good fats to your daily diet from say fish and whole eggs and then there is the protein at your weight you really should be getting at least 235lbs per day and i would estimate you are getting half this amount...

here is a basic diet to follow...

Meal 1:
6 egg whites/3 yolks
2 slices of wholemeal bread or bagel
1 peice of fruit
Meal 2:
2 scoops blended protein drink like extreme protein(as a UKM member you get 25% off) plus 1 tbsp natty peanut butter
Meal 3:
Tuna or chicken salad with plenty of salad...
Meal 4:
Same as meal 2
Meal 5:PWO
simple carbs and whey protein
Meal 6:
Lean protein like fish/chicken/turkey along with plenty of green veg and salad...

drink 3-4L of water per day this will help with digestion and getting rid of the bad water retention you have....

good luck

__________________

squalllion1uk

Yea i knew the diet sucked pretty much xD
Also thanks alot for the help Im starting it today <.< ie monday
By natty peanut butter do you mean natural?
Hmm for meal 3 could i maybe change that to something like wholemeal bread with tuna and salad? Mostly just because its more convenient cause im usually at college bout that time of day <,< and a fair bit away from home.

Also any specific butters i should use? Atm i use flora.
Also i drink alot of semi skimmed milk should i cut that out?

squalllion1uk

anymore help would be great?

Bigger&Stronger

Go with pscarb's advice for a couple of weeks, it's solid advice.

Max out your fruit and vegetable intake (especially vegetables) that'll help with any hunger issues and possibly burn a few more calories (from the thermic effect of feeding).

Keep checking the scales and measure yourself, if you don't see any difference in the scale or your appearance/measurements (the measurements are more important), drop a few calories from meals later in the day (NOT around your training) and see if that helps.

Weight loss is a gradual process, don't try to cut calories too quickly!

Good luck mate.

squalllion1uk

Question will i still be able to take my creatine ? Also is it okay to take the protein and creatine PWO?
Yea i've felt the hunger a bit, plenty of energy but still hungry its a odd feeling .
Yea im gonna stick with it for 6 weeks, i will be expecting to see some results maybe week 2 or so xD im not expecting instant results not that stupid
Still is wholemeal bread okay? Also added some cottage chesse on some days to help with the protein intake.

Bigger&Stronger

Absolutely fine. It'll help maintain your strength whilst cutting, take it just as you said.

It's fine, I just prefer to eat whole grains, fruits, vegetables and legumes because they fill me up better. You have to use what works for you.

squalllion1uk

Great thanks
haha my biggest problem is waking up at 10am now haha so ill be able to keep the meals at strict times .