Lets get down to business - crits please - UK-Muscle Body Building Community

JDN21 · 08-11-2005, 12:14 PM

STATS:
5ft 9in
145lbs
23 yrs old

PROBLEM:
Refer to the pics. As you can see, I have a slim and lean body, yet when it comes to the abdominal area, I am having a really hard time shifting the excess bodyfat.

I am self employed, so have alot of flexibility with eating times, though I keep workouts to early morning or evening.

CURRENT TRAINING AND NUTRITION:

7am Promax shake with water

7:15 Gym - light cardio, but push to my limits in weight training.

9am Promax shake with water, Banana

10:30am Porridge - half cup oats, whole cup skimmed milk. Handful of raisins for flavour. Cup of black coffee, two sweetners.

1pm Tin of Tuna, sweet potato. Low fat yogurt, piece of fruit.
Or, Chicken sandwich (wholemeal bread). Low fat yogurt, Fruit.

3pm Cup of tea, piece of chicken (approx. enough for a sandwich).

6pm Chicken and veg / Fish Salad / Rice or Pasta with chicken and/or veg.

8pm Tin of Tuna or more Chicken

10pm (just before bed) Promax with milk.

Drink about 8 glasses of water a day.

That is an average day. Go the gym 3/4 times a week. On other days, eating is the same, but I play football 3 times a week, go for a 5/6 mile run about 2 or 3 times a week.

Calorie intake is approx. 1850.
Resting Metabolic Rate is 2320.

Will this regime result in me losing these frigging love handles once and for all?!

Stu · 08-11-2005, 12:49 PM

your abs might look better if you tried to build them up a little, do you know what your macros are in terms of protien cars, and fats? You may need to shoot for higher protien and fats and maybe less carbs.

the_gre8t_1ne · 08-11-2005, 12:59 PM

def down to diet and training m8. U need to bump up the cal's and protein content in your diet

Deano! · 08-11-2005, 01:00 PM

agree with super stu^^^^^^

JDN21 · 08-11-2005, 01:31 PM

More Protein?!

3 protein shakes a day, atleast 2 tins of tuna, every teatime meal based around chicken or fish, im no stranger to beans and scrambled eggs. How much more can I have?

What changes would you suggest, using my current diet as the framework?

the_gre8t_1ne · 08-11-2005, 02:13 PM

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

try to make your meals stick around a 35p/35f/30c ratio, keep you calories the same each day if your not gaining then add in 500 more calories a day the next week, if your gaining too fast (aka fat) then lower the calories by 500 a day

the_gre8t_1ne · 08-11-2005, 02:16 PM

This is an example diet Gazmatrix posted up (and I jacked it from killerlkeans post!:love: ), reason i chose this is because you can understand how calories are accounted for via protein/carb/fat values.

9:15 Breakfast Cals Fat Carb Pro

1 cup of oats 300 6 54 10
3 TBSP of Whey protein 185 3 6 36
10 fl oz Skim Milk 113 1 15 11
1 Medium Banana 109 1 28 1

Totals 707 11 103 58

12:30 Dinner Cals Fat Carb Pro

4 Large Eggs Scrambled 309 21 2 25
2 Slices of Wholemeal Toast 161 3 30 6

Totals 470 24 32 31

4:00 Pre-WO Meal Cals Fat Carb Pro

1 cup of oats 300 6 54 10
3 TBSP of Whey protein 185 3 6 36
1 TBSP of peanut Butter 95 8 3 4

Totals 580 17 63 50

6:00 Post-WO Meal Cals Fat Carb Pro

4 TBSP of Honey 255 0 69 0
4 TBSP of Whey protein 247 3 7 47

Totals 502 3 76 47

7:00 Tea Cals Fat Carb Pro

2 cans of Tuna 254 1 0 64
3 oz of Whole Wheat Pasta 258 2 48 11
2 cups of Broccoli 54 0 10 6

Totals 566 3 58 81

11:00 Supper Cals Fat Carb Pro

1.5 cups of cottage Cheese 304 7 12 47
1 TBSP of peanut Butter 95 8 3 4

Totals 399 15 15 51

Totals for Day, Cals 3224 Fat 73 Carb 347 Pro 318

Killerkeane · 08-11-2005, 02:20 PM

Quote:

Originally Posted by JDN21

More Protein?!

3 protein shakes a day, atleast 2 tins of tuna, every teatime meal based around chicken or fish, im no stranger to beans and scrambled eggs. How much more can I have?

What changes would you suggest, using my current diet as the framework?

Dont rely on Protein Shakes.....they are protein but not the best source, rely on meat and better nutrtional sources.
2 tins of tuna amounts to 60g protein.
1 chicken breast/fish at dinner is 30g protein.
Lets say if you have 3 scrambled eggs - 30g protein

Only 120g of your daily protein intake is from actual food. You need this 200g+. Concentrate on eating whole nutritional foods. Cook 2-3 chicken fillets night before/defrost some prawns/make some protein flapjacks(recipe section of the board)/beef/pork/tuna sandwhiches etc.
Lots and lots of different protein sources.
..Nice posts Great.

the_gre8t_1ne · 08-11-2005, 02:27 PM

True dat!!

JDN21 · 08-11-2005, 03:10 PM

Thanks guys.

Would you suggest getting rid of shakes altogether? I find the Promax shakes to be pretty good because I have alot of energy, particularly when running, and they digest very quickly, meaning I can workout quite soon after having one.

Maybe having one a day (before bed, with milk) would be ok?

the_gre8t_1ne · 08-11-2005, 03:22 PM

dude, no one said get rid of shakes, still take them, just dont rely soly on them, take ur current shakes and add a couple off whole eggs in them! it will add to the amino acid profile and bump up the protein! and chow down some more meat m8!

JDN21 · 08-11-2005, 08:37 PM

D'yall not eat much fruit then?

Also, where do you get your Whey Protein from and what is the best one?

**hackskii** · 18-11-2005, 03:36 PM

Belly fat is mostly from your bodys responce to food and insulin.

Drop some of the carbs some and eat more protein.

Fat supresses insulin.
Fiber supresses insulin too.
Add some fish oils with your meals.

Dont drop the cals too low this will only slow down your metabolism and when you start eating normal you will only get fatter.

Like this meal in perticular:
10:30am Porridge - half cup oats, whole cup skimmed milk. Handful of raisins for flavour. Cup of black coffee, two sweetners.
Too high in carbs, too low in fats and too low in protein.
It would look better like this:
half cup oats, 1/2 cup whole milk, 1 scoop of protein powder or 3 eggs, or even butter on the oats.
The butter and eggs or protein powder make this meal complete.
Will also allow it for of a slow burn so to speak.

With that it wont spike blood sugars, spike insulin and store any of that meal as fat.

08-11-2005, 12:49 PM	#2 (permalink)
Stu original nutter Join Date: Jan 2005 Location: No fixed abode Posts: 743	your abs might look better if you tried to build them up a little, do you know what your macros are in terms of protien cars, and fats? You may need to shoot for higher protien and fats and maybe less carbs. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-11-2005, 12:59 PM	#3 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	def down to diet and training m8. U need to bump up the cal's and protein content in your diet __________________ 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.

08-11-2005, 01:00 PM	#4 (permalink)
Deano! Looking Freaky Join Date: Aug 2004 Location: N.Wales Posts: 626	agree with super stu^^^^^^ __________________ Big D 110.7kgs 19%bf

08-11-2005, 02:13 PM	#6 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	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 try to make your meals stick around a 35p/35f/30c ratio, keep you calories the same each day if your not gaining then add in 500 more calories a day the next week, if your gaining too fast (aka fat) then lower the calories by 500 a day __________________ 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.

08-11-2005, 02:16 PM	#7 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	This is an example diet Gazmatrix posted up (and I jacked it from killerlkeans post!:love: ), reason i chose this is because you can understand how calories are accounted for via protein/carb/fat values. 9:15 Breakfast Cals Fat Carb Pro 1 cup of oats 300 6 54 10 3 TBSP of Whey protein 185 3 6 36 10 fl oz Skim Milk 113 1 15 11 1 Medium Banana 109 1 28 1 Totals 707 11 103 58 12:30 Dinner Cals Fat Carb Pro 4 Large Eggs Scrambled 309 21 2 25 2 Slices of Wholemeal Toast 161 3 30 6 Totals 470 24 32 31 4:00 Pre-WO Meal Cals Fat Carb Pro 1 cup of oats 300 6 54 10 3 TBSP of Whey protein 185 3 6 36 1 TBSP of peanut Butter 95 8 3 4 Totals 580 17 63 50 6:00 Post-WO Meal Cals Fat Carb Pro 4 TBSP of Honey 255 0 69 0 4 TBSP of Whey protein 247 3 7 47 Totals 502 3 76 47 7:00 Tea Cals Fat Carb Pro 2 cans of Tuna 254 1 0 64 3 oz of Whole Wheat Pasta 258 2 48 11 2 cups of Broccoli 54 0 10 6 Totals 566 3 58 81 11:00 Supper Cals Fat Carb Pro 1.5 cups of cottage Cheese 304 7 12 47 1 TBSP of peanut Butter 95 8 3 4 Totals 399 15 15 51 Totals for Day, Cals 3224 Fat 73 Carb 347 Pro 318 __________________ 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.

08-11-2005, 01:31 PM	#5 (permalink)
JDN21 Newbie Trainer Join Date: Oct 2005 Posts: 36	More Protein?! 3 protein shakes a day, atleast 2 tins of tuna, every teatime meal based around chicken or fish, im no stranger to beans and scrambled eggs. How much more can I have? What changes would you suggest, using my current diet as the framework?

08-11-2005, 02:27 PM	#9 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	True dat!! __________________ 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.

08-11-2005, 03:10 PM	#10 (permalink)
JDN21 Newbie Trainer Join Date: Oct 2005 Posts: 36	Thanks guys. Would you suggest getting rid of shakes altogether? I find the Promax shakes to be pretty good because I have alot of energy, particularly when running, and they digest very quickly, meaning I can workout quite soon after having one. Maybe having one a day (before bed, with milk) would be ok?

08-11-2005, 03:22 PM	#11 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	dude, no one said get rid of shakes, still take them, just dont rely soly on them, take ur current shakes and add a couple off whole eggs in them! it will add to the amino acid profile and bump up the protein! and chow down some more meat m8! __________________ 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.

08-11-2005, 08:37 PM	#12 (permalink)
JDN21 Newbie Trainer Join Date: Oct 2005 Posts: 36	D'yall not eat much fruit then? Also, where do you get your Whey Protein from and what is the best one?

18-11-2005, 03:36 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,150	Belly fat is mostly from your bodys responce to food and insulin. Drop some of the carbs some and eat more protein. Fat supresses insulin. Fiber supresses insulin too. Add some fish oils with your meals. Dont drop the cals too low this will only slow down your metabolism and when you start eating normal you will only get fatter. Like this meal in perticular: 10:30am Porridge - half cup oats, whole cup skimmed milk. Handful of raisins for flavour. Cup of black coffee, two sweetners. Too high in carbs, too low in fats and too low in protein. It would look better like this: half cup oats, 1/2 cup whole milk, 1 scoop of protein powder or 3 eggs, or even butter on the oats. The butter and eggs or protein powder make this meal complete. Will also allow it for of a slow burn so to speak. With that it wont spike blood sugars, spike insulin and store any of that meal as fat. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.