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14-05-2007, 09:50 PM
| #1 (permalink) |
| Newbie Trainer Join Date: Feb 2007 Location: West Sussex
Posts: 30
 |  Need much needed advice to get back on track! Hey all! You might remember a couple of months back I made my introductory post, I stuck to my original plan for a while but slowly but surely got dragged off of it! I got disheartened from thinking I hadn't planned it all correctly and found it hard to keep on top of the planning. I've redone my plan and I really need some advice and guidance to help me stay on track this time! My Diet Plan now looks like this! Cardio 6am 45min Cycle Ride at 70% HR Breakfast - /7am 1 x Omega-3 Fish Oil Concentrate Capsule 1 x Multivitamin + Ginseng 1 x 30g Sachet Oatmeal + 200ml Semi-Skimmed Milk = 204 cal / 9.9g P / 27.6g C / 8.5g F 1 x Med Banana = 100cal / 20.9 Sugar / 0.3 F 1 x Scoop Whey = 93 cal / 19.5g P / 0.9g C / 1.3g F Total: 397 cal / 29.4g P / 28.5g C / 10.1g F Snack - 9.30/10am 1 x MyProtein Meal Replacement (Strawberry) = 363 cal / 42.6g P / 41.1g C / 3.3g F 25g Serving Nuts = 175 cal / 4.3g P / 0.8g C / 17.1g F Total: 538 cal / 46.9g Pro / 41.9g C / 20.4g F Lunch/Pre-Workout - 12/12.30pm 75g Brown Rice/Pasta = 265 cal / 5.2g P / 55.5g C / 2.1g F 100g Grilled Chicken = 160 cal / 33.3g P / 0g C / 2.7g F Serving of Sala (Lettuce, Carrott, Cucumber, Tomatoe) Total: 425 cal / 38.5g P / 55.5g C / 4.8g F WORKOUT - 1-2pm PWO - 2/2.30pm 25g Oatmeal = 82.5 cal / 3g P / 13.25g C / 1.9g F 2 Scoops Whey = 186 cal / 39g P / 1.8g C / 2.6g F 1 x Med Banana = 100 cal / 20.9 Sugar / 0.3g F 1 x Apple = 81 cal / 0.2g P / 0.4g F Total: 449 cal / 42.2g P / 15.5g C / 5.2g F Dinner - 5.30/6pm 100g Grilled Chicken = 160 cal / 33.3g P / 0g C / 2.7g F 100g Broccoli = 30 cal / 3.3g P / 2.3g C / 0.9g F 50g Vegetables (Carrot/Peas/Sweetcorn) Total: 190 cal / 36.9g P / 2.3g C / 3.6g F Bedtime - 9/9.30pm 1 x Scoop Whey = 93 cal / 19.5g P / 0.9g C / 1.3g F Total: 93 cal / 19.5g P / 0.9g C / 1.3g F Daily Total: 2092 Calories / 213.4g Protein / 144.6g Carbohydrates / 45.4g Fats ------------------------------------------------------------------------- Now i'm having trouble in the dinner area, as I need to gain another 300 calories from somewhere, and by the looks of it another 40/50g of Carbs too somewhere but preferablly not around dinner time as i'm losing fat. My current stats are: Age: 21 Height: 5ft 11" Weight: 191lbs (88kg) Bodyfat: 23%+ My BMR stats worked out as: BMR x Activity = 2028.8 x 1.55 = 3144.64 Calorie Deficit to lose weight = 3144 - 750 = 2394 Cal Per Day (I want to lose around 1/1.5lbs fat a week) My workout plan is currently Mon: Legs (Quads/Calves) & Abs Tues: Chest & Triceps Wed: Easy Swim Thurs: Back & Biceps Friday: Shoulders & Abs Saturday: 45min Cycle During Day Sunday: 45min Cycle During Day ------------------------------------------------------------------------ I'm looking for some guidance to gain the calories/carbs I need and any flaws in my plan if possible please. My original thread I didn't keep bumped so didn't get much response. Any help is much appreciated and greatly needed, I feel like i'm overloading myself trying to work it all out! Also is there anyone on the board around the West Sussex area? I'm looking to meet up/pay someone to go through some stuff with me and show me some stuff as I wasted £30 for an hours PT session and he knew nothing about BBing and basically put me on a plan where I would lose all my muscle! Many thanks in advance! Adam! |
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14-05-2007, 10:31 PM
| #2 (permalink) | |
| Getting HUGE!  Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,666
  | Re: Need much needed advice to get back on track! Quote:
Good concise post with plenty of detail that says you have done your homework, all you need now is the commitment! Don't get too hung up on getting the 'perfect' diet, it never works out that way unless you are 100% commited and you need a life too mate unless you plan to compete. I have given you plenty of ideas there on your diet, use those and formulate a plan with defined goals. Stick to those goals and test yourself regularly. I live in Eastbourne East Sussex if thats any help. SD
__________________ I don't like Sports and I am not a Doctor! 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. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 | |
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15-05-2007, 09:04 AM
| #3 (permalink) |
| Newbie Trainer Join Date: Feb 2007 Location: West Sussex
Posts: 30
| Re: Need much needed advice to get back on track! Hey SportDR Thanks alot for your input, its really appreciated! Could you point me in the direction of where to get the glutamine/bcaa from please? I'm guessing they are capsules or powder that i mix and drink/swallow? I've re-adjusted it to add another 100g chicken in my dinner meal as I realised how small 100g really is last night! To get 200g cooked chicken I need to be cooking around 350-400g fresh chicken don't I? I've split my PWO now just need to see if the cafe at work will let me use their microwave for my oatmeal! I usually blend it in with my PWO whey shake and drink it like that! Yeh in all honesty sometimes I finish my weights with 15-20min spare which is where I do some extra cardio to make up the time! I've realised i'm not going to get my meal plan perfect straight away but i'm the type of person that needs a plan to follow otherwise i'll give up easier so i'm trying to nail it down a little bit at first! I really do need to set some realistic goals to as "lose weight" doesn't really class as one! Thanks alot for your input SportDR Adam |
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16-05-2007, 07:39 AM
| #4 (permalink) | |
| Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,666
| Re: Need much needed advice to get back on track! Quote:
SD
__________________ I don't like Sports and I am not a Doctor! 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. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 | |
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16-05-2007, 09:09 AM
| #5 (permalink) |
| Newbie Trainer Join Date: Feb 2007 Location: West Sussex
Posts: 30
| Re: Need much needed advice to get back on track! Once again SportDR you've been a legend! I just ordered my MRP from MYP yesterday, first time i've used them but looks promising, going to look on there now for the Glutamine and BCAAs! Thanks alot for your help! Adam |
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16-05-2007, 09:11 AM
| #6 (permalink) |
| Newbie Trainer Join Date: Feb 2007 Location: West Sussex
Posts: 30
| Re: Need much needed advice to get back on track! Oh also forgot my bad, the Glutamine and BCAAs won't hinder my weight loss will they? I'm looking to lose around 20lbs (got a beer belly). I'm guessing they won't else you wouldn't of mentioned them  |
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16-05-2007, 07:54 PM
| #7 (permalink) | |
| Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,666
| Re: Need much needed advice to get back on track! Quote:
hth SD
__________________ I don't like Sports and I am not a Doctor! 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. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 | |
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18-05-2007, 09:06 AM
| #9 (permalink) |
| Newbie Trainer Join Date: Feb 2007 Location: West Sussex
Posts: 30
| Re: Need much needed advice to get back on track! Indeed, hes a legend! has motivated me more now that I know I have a solid/stable plan to follow now!I've decided Sunday is going to be my rest day though were I don't do anything. And because I won't be training I obviously need lower calories so I'm going to stick with my original plan pretty much before Doc gave me tips, that way i\ll be having 2000 calories on my off day. |
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20-05-2007, 09:12 AM
| #10 (permalink) |
| LEAGUE LEGEND!  Join Date: Apr 2003 Location: UK
Posts: 3,069
| Re: Need much needed advice to get back on track! Mate your body needs a rest.... Don't adjust your calories too drastically just because you aren't training, you might benefit from a 'car up' day too.
__________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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20-05-2007, 09:27 AM
| #11 (permalink) |
| Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,666
| Re: Need much needed advice to get back on track! He mean't 'Carb Up'.....Rugby players tsk! :love: SD
__________________ I don't like Sports and I am not a Doctor! 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. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 |
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20-05-2007, 09:48 AM
| #12 (permalink) |
| LEAGUE LEGEND! Join Date: Apr 2003 Location: UK
Posts: 3,069
| Re: Need much needed advice to get back on track! lol still drunk from last night.... :love:
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