Need a dieat plan!! - UK-Muscle Body Building Community

joshsworld23 · 20-10-2005, 12:22 PM

Okay guy im just starting this whole thing from scratch. I need a little advice on what to do such as diet and cardio. Ok im at the gym M-F and i do cardio for 30min everyday. I lift weights as well except on wednesdays. Im not looking to get huge or ripped. Just trying to look and stay in shape. Ok im 5 7" and i weight 160lbs. My problem is my gut. I think i need to loose aboe 15 to 20lbs of fat. Anybody have any good diet plans to help burn this off? Any help would be great. Thanks.

the_gre8t_1ne · 20-10-2005, 12:33 PM

I would say the first thing you need to change is diet! that alone will change your body for the better, and when combined with a descent training routine and cardio, you will look gr8, here's a exaplme of foods to eat:

The Power 12 Foods to take
1) Almonds and Other Nuts eaten with skins intact.
2) Beans and Other Legumes
3) Spinach and Other Green Vegetables
4) Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese
5) Instant Oatmeal: Unsweetened, unflavored
6) Eggs
7) Turkey and other lean meats. Lean steak, chicken, fish
8) Peanut Butter - All-natural, sugar-free.
9) Olive Oil
10) Whole-Grain Breads and Cereals
11) Extra-Protein (Whey) Powder
12) Raspberries and Other Berries

and exaple of a daily meal:

Meal 1
whole eggs
oats

Meal 2
chicken
basmati rice
fruit

Meal 3
tuna
salad
olive/flax oil
nuts

Meal 4
Baked beans
wholemeal toast
serving of whey

Meal 5 PWO
whey in water
glucose powder OR
maltodextrine powder

Meal 6
steak
jacket potato
green veg

For more info:
http://www.uk-muscle.co.uk/food-diet-nutrition-info/5071-formulating-your-diet-beginers.html

joshsworld23 · 21-10-2005, 11:06 PM

okay well thats not extreme for some people but it is for me do to my schedual. I have to do my workouts and cardio first thing in the morning. Like before most people get up even think about getting out of bed. And for me eating 6 meals a day would be great i guess b/c hell i love to eat but thats just about impossible for me to pull off. Anybody have anything i can try thats not so far fetched? I hope i dont sound rude.

Killerkeane · 21-10-2005, 11:16 PM

Quote:

Originally Posted by joshsworld23

okay well thats not extreme for some people but it is for me do to my schedual. I have to do my workouts and cardio first thing in the morning. Like before most people get up even think about getting out of bed. And for me eating 6 meals a day would be great i guess b/c hell i love to eat but thats just about impossible for me to pull off. Anybody have anything i can try thats not so far fetched? I hope i dont sound rude.

you dont sound rude at all mate but please tell me *why* you cannot achieve this, and be honest please...

joshsworld23 · 22-10-2005, 03:22 AM

Well im working 2 jobs to make ends meae. I cant just stop what im doing to go eat at the perfect time my body will capitalize on. I have schedual conflicts. Its the typical breakfast lunch dinner scenario. i find time to work out in the morning before i start my day. Other then that i have a few min for whatever breakfast i eat. I get a lunch break and i eat dinner whenever i can. yes i get breaks but not enough time to actually eat food while im at work. Yeah i can fit a proten shake in whenever.

joshsworld23 · 26-10-2005, 12:37 PM

I guess i stummped you guys! haha oh well.

Lauren · 26-10-2005, 12:40 PM

Well if you can eat 3 whole food meals a day, then I suggest supplement with protein shakes in between.
Even if your not on a break, just go to the toilet and neck it in there. They are hardly gonna nag you for going to the toilet are they???

ONE SMART COOKIE · 26-10-2005, 12:45 PM

Quote:

I guess i stummped you guys! haha oh well.

No not stumped me...lmao...

Easy just follow an old way of dieting and that is to eat 2 meals a day so

Get up and eat a BIG breakfast of steak and eggs

Then at Teatime eat another big meat and eggs meal with a large salad..

When the weekend comes round have one day were you allow yourself to eat 3 meals of what you would like then the next day revert back to the above meal plan....

The lack of carbs will put you into a fat burning mode and the weekend pigout will help to stop your thyroid from slowing down...

firemansam · 26-10-2005, 02:48 PM

He means BIG mind you LOL

Lauren · 26-10-2005, 03:13 PM

Quote:

Originally Posted by ONE SMART COOKIE

No not stumped me...lmao...

Easy just follow an old way of dieting and that is to eat 2 meals a day so

Get up and eat a BIG breakfast of steak and eggs

Then at Teatime eat another big meat and eggs meal with a large salad..

When the weekend comes round have one day were you allow yourself to eat 3 meals of what you would like then the next day revert back to the above meal plan....

The lack of carbs will put you into a fat burning mode and the weekend pigout will help to stop your thyroid from slowing down...

I think I would feel totally rough eating just 2 meals a day!!!

the_gre8t_1ne · 26-10-2005, 03:59 PM

gotta agree there! fact is, if u want it bad enough, you will find a way!! it takes comitment, and if u dont have that, then you wont get the results you want!

ONE SMART COOKIE · 26-10-2005, 05:21 PM

Quote:

He means BIG mind you LOL

Lol...you should see me eat a "BIG" pizza..lol..pizza hut hate me when I hit the buffet lunch....

Quote:

I think I would feel totally rough eating just 2 meals a day!!!

But going from what I have read from your posts your rough all the time...so your present plan must not be hitting the mark...so how do you know 2 meals aday wouldnt hit the mark if the nutrients were all in there that were needed?

Lauren · 26-10-2005, 05:24 PM

Quote:

Originally Posted by ONE SMART COOKIE

But going from what I have read from your posts your rough all the time...so your present plan must not be hitting the mark...so how do you know 2 meals aday wouldnt hit the mark if the nutrients were all in there that were needed?

No I dont, sorry everyone does gets colds you know, unless your name is OSC LOL!
I admit I feel tired most of the day, thats just from being in an office based environment, I mean who isn't tired from that!!!!

I know myself from trial and error that if I dont eat enough and constantly throughout the day I get headaches and feel very drained.
So your theory is out the window for me, plus the fact I dont eat Steak HEHEHE!!!!

ONE SMART COOKIE · 26-10-2005, 05:39 PM

Quote:

Originally Posted by Lauren

No I dont, sorry everyone does gets colds you know, unless your name is OSC LOL!
I admit I feel tired most of the day, thats just from being in an office based environment, I mean who isn't tired from that!!!!

I know myself from trial and error that if I dont eat enough and constantly throughout the day I get headaches and feel very drained.
So your theory is out the window for me, plus the fact I dont eat Steak HEHEHE!!!!

I do get colds I`ve had 2 this year 1 lasted 4 days and the other 5 days,but then again I work outside in all kinds of weather for 4 hrs aday rest of the day I`m inside and I never feel tired inside or outside unless of course I`ve been walking over the 8 mile mark for a few days...

I found that if you let the body get hungry at times it starts to work more efficiently and the mind and thinking become clearer and energy levels actually do rise due to hormonal releases that set the body up for going to look for food,ancient man and hunting...
Maybe should should start to eat meat9red) as more often than not all the non meat eaters that I come across who suufer from tiredness/lethargy are massively short of iron and b vitamins and their thyroids seem to be sluggish..

Lauren · 26-10-2005, 05:42 PM

[quote=ONE SMART COOKIE]
Maybe should should start to eat meat9red) quote]

erm..........maybe not. Its called being a vegetarian!!!!!!

20-10-2005, 12:22 PM	#1 (permalink)
joshsworld23 Newbie Trainer Join Date: Jun 2005 Posts: 12	Need a dieat plan!! Okay guy im just starting this whole thing from scratch. I need a little advice on what to do such as diet and cardio. Ok im at the gym M-F and i do cardio for 30min everyday. I lift weights as well except on wednesdays. Im not looking to get huge or ripped. Just trying to look and stay in shape. Ok im 5 7" and i weight 160lbs. My problem is my gut. I think i need to loose aboe 15 to 20lbs of fat. Anybody have any good diet plans to help burn this off? Any help would be great. Thanks.

20-10-2005, 12:33 PM	#2 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,065	I would say the first thing you need to change is diet! that alone will change your body for the better, and when combined with a descent training routine and cardio, you will look gr8, here's a exaplme of foods to eat: The Power 12 Foods to take 1) Almonds and Other Nuts eaten with skins intact. 2) Beans and Other Legumes 3) Spinach and Other Green Vegetables 4) Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese 5) Instant Oatmeal: Unsweetened, unflavored 6) Eggs 7) Turkey and other lean meats. Lean steak, chicken, fish 8) Peanut Butter - All-natural, sugar-free. 9) Olive Oil 10) Whole-Grain Breads and Cereals 11) Extra-Protein (Whey) Powder 12) Raspberries and Other Berries and exaple of a daily meal: Meal 1 whole eggs oats Meal 2 chicken basmati rice fruit Meal 3 tuna salad olive/flax oil nuts Meal 4 Baked beans wholemeal toast serving of whey Meal 5 PWO whey in water glucose powder OR maltodextrine powder Meal 6 steak jacket potato green veg For more info: http://www.uk-muscle.co.uk/food-diet-nutrition-info/5071-formulating-your-diet-beginers.html __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by the_gre8t_1ne; 20-10-2005 at 12:38 PM.

26-10-2005, 12:40 PM	#7 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	Well if you can eat 3 whole food meals a day, then I suggest supplement with protein shakes in between. Even if your not on a break, just go to the toilet and neck it in there. They are hardly gonna nag you for going to the toilet are they??? __________________ "Are you a Raver?" "No, Im straight!" :love:

26-10-2005, 02:48 PM	#9 (permalink)
firemansam Gym Addict Join Date: Mar 2005 Location: Wales Posts: 112	He means BIG mind you LOL __________________ Learning more every day.

26-10-2005, 03:59 PM	#11 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,065	gotta agree there! fact is, if u want it bad enough, you will find a way!! it takes comitment, and if u dont have that, then you wont get the results you want! __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-10-2005, 11:06 PM	#3 (permalink)
joshsworld23 Newbie Trainer Join Date: Jun 2005 Posts: 12	okay well thats not extreme for some people but it is for me do to my schedual. I have to do my workouts and cardio first thing in the morning. Like before most people get up even think about getting out of bed. And for me eating 6 meals a day would be great i guess b/c hell i love to eat but thats just about impossible for me to pull off. Anybody have anything i can try thats not so far fetched? I hope i dont sound rude.

22-10-2005, 03:22 AM	#5 (permalink)
joshsworld23 Newbie Trainer Join Date: Jun 2005 Posts: 12	Well im working 2 jobs to make ends meae. I cant just stop what im doing to go eat at the perfect time my body will capitalize on. I have schedual conflicts. Its the typical breakfast lunch dinner scenario. i find time to work out in the morning before i start my day. Other then that i have a few min for whatever breakfast i eat. I get a lunch break and i eat dinner whenever i can. yes i get breaks but not enough time to actually eat food while im at work. Yeah i can fit a proten shake in whenever.

26-10-2005, 12:37 PM	#6 (permalink)
joshsworld23 Newbie Trainer Join Date: Jun 2005 Posts: 12	I guess i stummped you guys! haha oh well.

26-10-2005, 05:42 PM	#15 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	[quote=ONE SMART COOKIE] Maybe should should start to eat meat9red) quote] erm..........maybe not. Its called being a vegetarian!!!!!! __________________ "Are you a Raver?" "No, Im straight!" :love: