squalllion1uk

Hey im currently 16-16 1/2 stone it changes during the days dunno why -.-'
But im looking to change my diet and cut my body fat right down not really sure what its at im gonna guess between 18-20%. I don't normally eat alot tbh maybe 2000 cals a day .
My days are pretty odd , im a student so some days up early others sleep in late.
Monday im usually awake for 10am same for tuesday and wednesday.
Thursday and friday im up at 6am.

My weight and cardio routine is usually

Monday= chest and biceps
tuesday= rugby/cardio if no rugby
wednesday= shoulders,abs.
thursday= rugby,cardio
friday= back,triceps
saturday= legs,forarms
sunday=relax :P
I do 2 exercises for each muscle group.

Normally i usually have cereal be it cheerios or weatabix or a yogurt for my breakfast.
Then bout lunch time ish i usually make myself sandwitchs , white bread with ham or chicken with chesse.
Then dinner usually potatoes+fish or some sort of meat :P Or just some pasta.
Then usually bout 10 ish i'll get a sandwich with chesse :/
I always work out bout a hour after dinner dinner is usually 5;30ish and work out at 7.
I dont really have much a idea of what i should include and when and where tbh :/ I want to keep my muscle and strength that ive worked to get but i want to lose this body fat n belly -.-' want to look more defined .
Any help would be brilliant so thanks in advance and sorry for spelling and so on.

Greekgoddess

Read the good advice on diet elsewhere on this site, and give it a go. You really need to sort out your diet. Believe it or not, you are probably not eating enough (of the right things!) to lose body fat.

Pscarb

this is because of the food we eat and the water we hold through the day but your true weight is first thing in the morning.


i think that you do to much one days rest after 6days training and cardio is not alot especially seeing as your diet is very bad....i think you need to prioritise what you want as i don't think you can do both rugby and weights.....and progress

mate this is terrible...
you need protein with every meal and you need 6 meals a day set about 2.5 - 3hrs apart.
seeing as you want to lose weight then you need to lower the carbs and choose carbs from slower burning sources.....
a sample diet would be
Meal 1 - Oats/Whey protein or 6 egg whites/2yolks
meal 2 - whey protein drink/1Tbsp Peanut butter
Meal 3 - Chicken/turkey/lean red meat/tuna along with basmati rice or baked spud
Meal 4 - whey protein drink/1Tbsp Peanut butter
Meal 5 - PWO drink consisting of 40g liquid carbs and 40g of whey protein
Meal 6 - Lean protein like chicken/turkey lean red meat plus ots of green veg and salad + olive oil as dressing.

make sure you drink 3-4L of water a day...

Ollie B

bumping this as I want to keep hold of this sample diet for someone