chrisj22

Hi Folks,

I'm 22, 220lbs and carrying excess fat. Although I do have qualitty muscle I also carry unrequired fat that needs to be gone.

I do not wish to compete at any level, I merely want to look and more importantly feel better.

Please find below my current daily life from traning days Monday-Friday;

Day 1.

6.20am Protein Shake

7.00am Train

8.10am Protein Shake

10.30AM Protein Shake

1.00pm Weighed Potatoes, with corned beef/gammon/tuna/chicken

3.45pm - protein shake

6.30pm as meal time 1.00pm

9.45pm Protein shake


I have been following a 'low carb diet' attempting to shed some of the bodyfat. However, i feel totally flat. The diet i read is day 1-3 take in 50grams carbs, day 4 100grams, day 5-6 150grams and day 7 200grams of carbs per day. i am not getting any results.

Furthermore, I seem to lose a substantial amount of weight through this diet but don't reduce bodyfat??

Can i have your thoughts on a good, healthy diet what will cut down my bodyfat (level is unknown) and possibly a nice, mild steroid course? (not HGH or anything expensive like that!!!)

Cheers folks,

Chris

DB

that diet is sh1t mate!!!

2 meals the whole day?

where are u gettin all the vitamins and minerals ur body needs to function from?

your prob loosing weight as the shakes go stright through u as ur belly is so empty of real food

why dont u eat solid meals? if u are in a rush change a few shakes for eggs and oats in a shake

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chrisj22

Cheers for the confidence mate...lol

Any suggestions?

DB

well mate that diet has to b scraped!sorry nmate but u wont get anywhere with that..

meal 1: 100g oats 5 eggs scoop of whey

meal 2: Chicken breast and sweet potato - 2 fish oils

meal 3: shake - preferably a MRP shake but if not whey in milk with some olive oil in there or 2 fish oil caps

meal 4: tuna in wholemeal bread/pitta/wrap/bagel etc

meal 5 (bedtime): 5 eggs pint of milk and whey


should be able to drop some BF with that if not half the oats and less bread with the tuna etc

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chrisj22

Taking into consideration i train at 7am and get home at 6pm, is that diet pratical? Are there too many carbs in that diet? How many grams of sweet pots?

Gear?

Donna D

Hi,

I have never seen such a poor diet for a long time !!!

Donna D

no personel advertising Donna.----------

chrisj22

Hi Donna,

At a cost of????????????????????

I have some quality muscle although the diet is poor so it can't be terrible. i want to have low (ish) bf,

DB

gear aint the answer dude

as some one said the other day
'food got u into this mess food gets u out''


carbs? lets say there is 70g carbs in 100g oats 40g carbs of sweet potato then another 40 from the bread


150g so far.. add another 50 odd from bits and bobs...

200g is pretty low imo

practical?? the chicken& tuna can b had cold or heated in the micro

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chrisj22

Cheers fella.

Judging by your pic, your obviously just eating chicken aren't you!!! LMFAO!!!

DB

eggs are the secret mate imo!

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crazycacti

think of your body as a fire..... you throw too much fuel in there and you'll make it work slowly... ie. get fat

if you don't put enough fuel on it burns out and runs even slower... ie. body holding fat for survival because it isn't getting enough energy

now if you put just the right amount of logs on in regular intervals it burn at its best... ie. proper dieting

the fire is your metabolism...

keep it burning by giving it fuel - i prob eat more when dieting than when bulking to be fair...

also remember carbs aren't the enemy just watch you eat the right ones (low GI) - sweet potatoes, oats... etc....

and remember fats aren't to be avoid too.....

and protein - it helps you keep the muscle you have....

imo - for your size start off with:

250g protein/100g carbs/100g fats = 2300 cals

your fats can come from nuts... olive oil... udos oil... eggs... fish oils... etc (good fats)

your carbs from PWO drinks... sweet pots... oats....

and your protein from... well for 250 your looking at 4 meals with 200g of a meat in there 6 eggs and an MRP/shake

if you lose more than 2lbs in a week - up the food
if you lose less than 2lbs in a week - drop some food

easy...

some people will suggest other diets - but they're the macros that work for me...

other might include 40%/30%/30% (carbs/pro/fats) = the zone diet - i'm sure the twins will pick up on this thread and explain further...

oh and DB is right - eggs are the daddy ;)

__________________
Insulin Spikes? Glycemic Index? Just ask Timmy Smooth...

'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

chrisj22

Cheers for the info.

Do you mean 100grams of carbs per day? isn't that low?

crazycacti

its low in many peoples opinions but not in mine -

there's plenty of fats there to get energy from too - at the end of the day you body can only take energy from the fat in your diet or the carbs...

i like to stay just out of ketosis...

my carbs are sometimes say 50g for a none workout day - i just raise the fats up a little to make up the calories

__________________
Insulin Spikes? Glycemic Index? Just ask Timmy Smooth...

'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

Pscarb

chris your current diet is very very poor i am an advocate of using shakes in place of a few meals but not as many as you take.

I can understand the low carb notion you have but you are not replacing the carbs with good fats for energy.

The diet DB has suggested is a good place to start although i would make a few alterations (sorry DB)

meal 1: 75g oats 2 scoops blended protein

meal 2: 200g Chicken breast and 50g sweet potato - 10ml Udo's Oil

meal 3: 200g Chicken + salad - 10ml Udo's Oil

meal 4: Protein shake + 10ml Udo's Oil

meal 5 200g lean meat + lots of veg

meal 6 (bedtime): 150g cottage cheese +10 almonds

also take 1 fish oil capsule with each meal...

as for gear well i think you should conentrate on your diet first then when you can see progress then look at a course of gear.

__________________

hackskii

Ok, lets do something a little bit different.
I will put you on a low carb diet but if you lose to much you will need to up the food.
This is just going to be an example of one day worth of food.

This is what I ate yesterday.
5:30 A.M.
Meal one coffee (sorry this is my favorite thing so I have one cup(big), I put heavy cream in it and sweeten it with a touch of splenda and some Stevia, both are non calorie, I add 10 beef liver tabs to this coffee, and some Cortisol blockers too here.
Beings as I am getting fats and some protein here I call this a meal.

7:00 A.M.
3 oz of meat, half an apple and a radish and 3 fish oils, apple pectin and some vitamins, digestive enzymes.

9:00 A.M.
3 oz of meat, half an apple a radish and 3 fish oils, apple pectin and some CoQ10, digestive enzymes.

11:30 A.M.
I workout at 11:00-11:30
Protein shake with creatine (1 heaping tsp and 50 grams protein)

1:30 P.M.
3 oz of meat, half a tomato a radish, 3 fish oils, apple pectin, Vitamin C and E, digestive enzymes.

3:30 P.M.
3 oz of meat, half a tomato, a radish, 3 fish oils, apple pectin, digestive enzymes.

6:00 P.M.
3 eggs and some cheese, with a lot of garlic, onion seasonings and some cayenne.

9:30 P.M.
100 calories of food based on 40/30/30 of carbs/fats/protein
Or 2 tablespoons Amino Script collagen, 15 grams protein and 6 grams carbs but it does work for fat loss and it is expensive but I ran out so the above meal I use not till I restock.

I estimate that at around 220-225 grams of protein so this amount of protein to support your body will be fine.
Carbs are low but for me this is working very well.
Notice that the fats are pretty high?
Fish oils are 12 grams, then the fat in the eggs, cheese, and meat during the day.

This is not a lot of food but I am losing many inches on my waist 5 and a quarter inches so far with 19 lbs weigh loss. In the beginning I was on a keto diet and it worked very well but after about 6 weeks or so I started adding in more carbs.
The closer I get to my target weight I will keep tabs on weight verses fat and keep modifying but if I stick to the above (remember every day I pack my own lunch and eat what I cook the night before, today is totally different than yesterday).

You can do a keto diet to start out with and just eat fat and protein, this is fine, it won’t hurt you and you will lose about 3 lbs a week pretty consistently.
I don’t know how much you do need to lose but if you keep the carbs lowish and keep the fats high, you are telling the body to switch off the glucose/glycogen fuel to Free Fatty Acids and Ketones for fuel.
You will hit a plateau anywhere around 3-5 weeks and tossing in a carb meal or two will reset things then go back to normal.

After week 5 or 6 you can SLOWLY add in some carbs, this has to be very slow and I added an apple the first week, then a Tomato the second week then the Radishes the third week and so on.

I know it sounds like I am not eating enough food but I train one body part a week and even one day of cardio leaves me depleted and tired so I can’t lift.
But all of our bodies are different and what works for me might not work for you.

I can tell you though that adding the fish oils to your diet, lowering the carbohydrates will vastly improve insulin resistance and once this is accomplished you will be much better off.

I do not get hungry eating like this due to the oils and fiber from that apple pectin allowing for constant blood sugar levels not to spike.

Those shakes will spike insulin and you can have those shakes but I only recommend having one a day after a workout if you are trying to lose weight.
They wont give you enough energy and will drive blood sugars high then low and you will be tired.
Not only that but protein is the worst source of fuel the body has and eating this way tells the body to burn your own stored muscle as it is an abundant protein source.

So it is your call, cut the carbs for 5-6 weeks or just reduce them pretty low or eat a clean diet based on 40/30/30 and take your time.

I opted for the keto diet as I get awfully hungry on most diets that have carbs, I bloat more than most people and now that I only have about 10 more lbs to go I will switch to the 40/30/30 after I hit my goal

It takes 3500 calories to gain or lose one lb, so shoot for 3 lbs a week if you are around 25% body fat or around 2 lbs if you are around 20% but when you hit about 15% only shoot for a lb a week, even less if you have less bodyfat.

Again the above diet is just what I do and you can change things around to suit your needs.
The keto diets can make one constipated so even some fiber corrects this and stuff like asparagus is loaded with fiber.

foods to avoid when dieting, rice cakes, bananas, potato, bread, rice, sugar, pasta, etc. foods you can have are apples, berries, peaches, vegetables like asparagus, green beans, broccoli, there are more but I just dont want to list them all

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"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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