warren_1987

mon

wake 9.30

9.45 - 2 weetabix +semi skimmed milk
11- 12.20 - gym
1.00 - prot shake mixed with oats
2.30 - quorn burger , 1 slice white bread
2.50 - orange
4.00 - 1 boiled egg
6.30 - chiken breast, taty, carrots, green beans,butter beans
10.30 - chiken breast, 1 boiled egg,apple
1 - prot shake + t, spn peanut butter



today

wake - 10.30
11.20 - slice brown bread toast
1. - shake
1.30 - chiken breast sarnie
3.30 - 2 weetabix semi skimmed milk
7.15 - wholmeal pasta , chopped tomatoes and veg mixed in
10.00 - prot shake


im trying to loose some fat before i stat a very lean bulk but how is that now , how can i clean it up more

cheers

Big-T-

IMO you lack protein m8...On waking up your body NEEDS its nutrients and having toast or weetabix is a defo no no for me m8..Id be inclined to say have some porridge with a protein shake in the morning VERY important that you refuel your body in the morning m8,cant emphasise that enough..
On your other meals you have too much time lost that you havent taken in ANY protein based meals or supps..Try n take your carbs from waking up then cutting back til bedtime,if you get what I mean as think you eat too late in the day and some strange foods together..Eggs n chicken breast and an apple? Chicken breast yeh but not along with an egg...
on the meal you had today,thats nearly 8 n half hours befoe you had anymore proteinthats mental m8...Try n have some with every meal you have...You might need to cut back on your carbs and add some extra protein m8....But DEFO add some more protein m8

warren_1987

chrs mate sounds gd advise, ill try cut back on carbs late on and increase prot intake, make sure its in every meal.

im trying to eat every 3 hours or so, but how much protien o i nee every meal? maybee if i take away the shake from night an put it in the morn?maybee have a boile egg before bed?

MXD

Absolutely dredfull man, such low calories.
start eating more mate! eat more eggs, salmon, mince, beef, lamb, tin mackrel in tom sauce.
Whats the kcals of the above? How much do you weigh (bf%?)?

warren_1987

dont know the kcal mate, but im trying to drop bf% im currently at

5'11'' - 170lbs - 15%bf well thats what trainers calipers said. and off what im eatin an training my gf says she has seen a massive diffrence in only 4 weeks or so .

but you look in better shape than me so avise welcome lol

JawD

You need to be aiming for around 6 meals a day. If I tell you mine for example: 6AM, 10AM, 12PM, 3PM, 7PM, 10PM. At the moment you have 11AM, 1PM, 4PM, 7PM, 10PM thats not too bad, but you miss a meal through being sleeping beauty.

For every meal you need to be thinking Protein, EFA, Good carbs. Your 10pm should be Protein and EFA only (you dont need to fuel sleep after all!). With this in mind, see comments above.

Enjoy


ps - damn you made me hungry

warren_1987

cheers bud sounds like a do-able diet . and im not usually up that late i have 9am lectures which are currently not being attended lol will have to do better on this terms uni card lol

warren_1987

ps what are efa i guess essential fatty acids but what food or are they tablets? cheers again bud

JawD

Yes, EFA's are Essential Fatty Acids. Two types, Omega 3 and Omega 6.

Sources of these in food are :

fish, flaxseed, hemp oil, soya oil, canola (rapeseed) oil, pumpkin seeds, sunflower seeds, leafy vegetables and walnuts.

For fish, things like Salmon (oily fish). Most supermarkets sell the oils. You can even buy an oil called Omega 369 or something.

Tall

Get some Fish Oils bud.

Good posting JawD

warren_1987

thanks i was really lost on what things were ill buy some oils tomorrow,

can i ask , are all veg good as on my main meal i love piling the veg on but i worry bout thngs like potato as the simple carbs(simple is that correct lol) and sweet taty , sweet corn. the rest is brochli cabbage carrots turnip leeks.

and im trying to up the protien, but if i intake too much protien will it be stored as fat?? or just be excreated.

and last thing i think lol there was a protien pack mentioned for 90 servings £30 just wondering what and where lol

honestly tho thanks for all the help. hopefully i can start getting some good nutrition and build a bit of muscle and shift the flab if possible.

Five-O

http://www.mosn.co.uk/index.php?targ...roduct_id=1562

Try this mate, its £35 for 90 - 23g servings of protein, I double them up so its 46grams though, but thats still less than a £1 a shake and just what you need to add in with your meals etc. If you double them up, eg; 2 scoops, then you still have 45 servings per tub, will be enough for nearly 2 shakes per day for nearly a month.

invisiblekid

Good deal on MOSN - for £65 you get the fast and slow released protein.
http://www.mosn.co.uk/index.php?targ...roduct_id=1685

The banana Dorian does is really good - nice and thick. I just mix it with some unflavoured whey otherwise it's a bit too thick.

warren_1987

cheers guys,

whats the diffrence between fast and slow i thougt there was just protien lol

ah24

Absorption rates mate