My Fat Loss Diet - UK-Muscle Body Building Community

supafly · 19-04-2006, 11:02 AM

Hi,

I really want to lose some fat for summer but while keeping my muscle gains.
Im not looking for competition ripped looks but i want to be slim in a few weeks (if possible).
I wondered if my cutting diet is ok.

stats:
age: 20
bf: 35% (according to my bf monitor)
weight: 15.5 stone (220 lb)

My Diet:

Morning:
Xenadrine EFX fat burners
light morning jog *Non Training Days

(after jog)
Meal 1: oats (50g w/ skimmed milk)
Protein shake (30g w/ 250ml skimmed milk)
Multivitamins

================Train Here=============================
Protein shake after training

meal 2: Tuna & pasta w/ a little tomato puree

meal 3: Chicken breast & rice w\salt & pepper

meal 4: Tuna & pasta

meal 6: Protein shake (30g w/ 250ml skimmed milk)

meal 7: Chicken or Turkey w/potatoes & veg

meal 8(late): Protein shake (30g w/ 250ml skimmed milk)

From hours of research online, it seems i need to gradually lower the carbs by cutting about 300 calories a week from the diet. So far i've only changed my weight gainer for a normal protein shake which has cut about 300. is this right?

Also, do i need more oils? I've got codliver oil tablets, will they do? Or can someone point out where i should add oils to my diet?

Thanks a lot in advance,
Rob

Fitchick · 19-04-2006, 12:29 PM

I use EPA fish oils and from reading other posts on here i think that Udo's might be a good way to go also.

Do you weigh the pasta? If so how much per portion?

Looks much better than my diet right now!!!

Donna D · 19-04-2006, 02:32 PM

Hi,

Took a look at your diet and you appear to be eating a lot of pasta and rice. Is this wholemeal ?

I personally would cut the pasta out and replace it with brown rice - perhaps even cut the amount of that you are having too. I find pasta just does not work when trying to loose fat.

Hope this helps,

Donna.:cheer2:

supafly · 19-04-2006, 02:42 PM

Quote:

Originally Posted by Fitchick

I use EPA fish oils and from reading other posts on here i think that Udo's might be a good way to go also.

How many 1000mg fish oil capsules should i take? i read about taking two with every meal, but is this the same for cutting?

Quote:

Originally Posted by Fitchick

Do you weigh the pasta? If so how much per portion?

At the moment its about 70grams of wholewheat pasta a serving but im slowly cutting that down. is this an ok amount?

Fitchick · 19-04-2006, 03:20 PM

I use the 1000 mg fish oils and i just take 3 a day.

As for the pasta i cant say as i dont like pasta.

I have chicken with 50grams of wholemeal rice twice a day but dont normally eat all of the rice! Please bare in mind that im female therefor i will eat smaller amounts than you!
The other meal i have (Cant take it to work or the clients would moan) is Salmon with Baby potato's (5 of) with some sort of veg.

Make sure your eating Wholemeal pasta as the white stuff really holds water!

Im not one of the science guys but hope that helps!

chrisj22 · 19-04-2006, 05:40 PM

drop the pasta and try sweet pots.

supafly · 19-04-2006, 06:10 PM

Thanks for your advice,

What about cutting the carbs? Can i really only lower them by 300 calories every 10 days or so?

I think my carb intake is too high at the moment and dont really want to wait until next wek to lower them again. :boohoo: I want to get into burning some fat.

Fitchick · 20-04-2006, 02:27 PM

If you drop your carbs too quickly then you body with go into starvation mode and do the opposit. It will think that its not getting enough food and just store whenever you do eat! This happened to me when i first started loosing weight and was corrected. Its starting to fly away now though!

Tatyana · 22-04-2006, 10:31 PM

Hey Supa fly,

There are formula in the women's diet section on how to calculate daily calorie intake.

Then you can decide what ratios of macronutrients you want to eat, ie. 30 protein, 40 carbs 30 fats and work out the grams of each from this.

WHY everyone thinks carbs are the enemy, 3-5 years ago fat was the enemy.

So yes refined sugar as a carb is not really on, however complex carbs are ok.

I would also include more fruits and veg in your diet.

x
T

19-04-2006, 11:02 AM	#1 (permalink)
supafly Newbie Trainer Join Date: Jan 2005 Posts: 35	My Fat Loss Diet Hi, I really want to lose some fat for summer but while keeping my muscle gains. Im not looking for competition ripped looks but i want to be slim in a few weeks (if possible). I wondered if my cutting diet is ok. stats: age: 20 bf: 35% (according to my bf monitor) weight: 15.5 stone (220 lb) My Diet: Morning: Xenadrine EFX fat burners light morning jog Non Training Days (after jog) Meal 1: oats (50g w/ skimmed milk) Protein shake (30g w/ 250ml skimmed milk) Multivitamins ================Train Here============================= Protein shake after training meal 2: Tuna & pasta w/ a little tomato puree meal 3: Chicken breast & rice w\salt & pepper meal 4: Tuna & pasta meal 6: Protein shake (30g w/ 250ml skimmed milk) meal 7: Chicken or Turkey w/potatoes & veg meal 8(late): Protein shake (30g w/ 250ml skimmed milk) From hours of research online, it seems i need to gradually lower the carbs by cutting about 300 calories a week from the diet. So far i've only changed my weight gainer for a normal protein shake which has cut about 300. is this right? Also, do i need more oils? I've got codliver oil tablets, will they do? Or can someone point out where i should add oils to my diet? Thanks a lot in advance, Rob Last edited by supafly; 19-04-2006 at 11:49 AM.*

19-04-2006, 12:29 PM	#2 (permalink)
Fitchick Abi Join Date: Mar 2006 Posts: 114	Good fats. I use EPA fish oils and from reading other posts on here i think that Udo's might be a good way to go also. Do you weigh the pasta? If so how much per portion? Looks much better than my diet right now!!!

19-04-2006, 02:32 PM	#3 (permalink)
Donna D Seven of Nine Join Date: Mar 2006 Posts: 19	Diet for fat loss Hi, Took a look at your diet and you appear to be eating a lot of pasta and rice. Is this wholemeal ? I personally would cut the pasta out and replace it with brown rice - perhaps even cut the amount of that you are having too. I find pasta just does not work when trying to loose fat. Hope this helps, Donna.:cheer2:

19-04-2006, 03:20 PM	#5 (permalink)
Fitchick Abi Join Date: Mar 2006 Posts: 114	I use the 1000 mg fish oils and i just take 3 a day. As for the pasta i cant say as i dont like pasta. I have chicken with 50grams of wholemeal rice twice a day but dont normally eat all of the rice! Please bare in mind that im female therefor i will eat smaller amounts than you! The other meal i have (Cant take it to work or the clients would moan) is Salmon with Baby potato's (5 of) with some sort of veg. Make sure your eating Wholemeal pasta as the white stuff really holds water! Im not one of the science guys but hope that helps!

19-04-2006, 05:40 PM	#6 (permalink)
chrisj22 An absolute fat bastard Join Date: Mar 2006 Location: T'up North Posts: 3,252	drop the pasta and try sweet pots.

19-04-2006, 06:10 PM	#7 (permalink)
supafly Newbie Trainer Join Date: Jan 2005 Posts: 35	Thanks for your advice, What about cutting the carbs? Can i really only lower them by 300 calories every 10 days or so? I think my carb intake is too high at the moment and dont really want to wait until next wek to lower them again. :boohoo: I want to get into burning some fat.

20-04-2006, 02:27 PM	#8 (permalink)
Fitchick Abi Join Date: Mar 2006 Posts: 114	If you drop your carbs too quickly then you body with go into starvation mode and do the opposit. It will think that its not getting enough food and just store whenever you do eat! This happened to me when i first started loosing weight and was corrected. Its starting to fly away now though!

22-04-2006, 10:31 PM	#9 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Hey Supa fly, There are formula in the women's diet section on how to calculate daily calorie intake. Then you can decide what ratios of macronutrients you want to eat, ie. 30 protein, 40 carbs 30 fats and work out the grams of each from this. WHY everyone thinks carbs are the enemy, 3-5 years ago fat was the enemy. So yes refined sugar as a carb is not really on, however complex carbs are ok. I would also include more fruits and veg in your diet. x T