leeince

Ok ive been reading various posts and i think this is what im going to be eationg on daily basis, feel free to tell me whats right and whats wrong because i really dont have a clue. (i want to lose weight around my belly and my boobs) you can see some pics of my current shape here:
http://www.uk-muscle.co.uk/members-p...-pictures.html

0530hrs - 30mins cross trainer (this is the only exercise equipment i have at home)

0600hrs- scrammble eggs 2 whites and 1 yolk or porridge oats (can i use any type of sweetner with the oats?)

0800hrs- Whey protien shake (should i make this with milk or water and how many grams should it be??) also what else could i have with this.

1000hrs- Tuna salad (is it ok to have olive oil on this??)

1300hrs- Either grilled chicken or turkey, salad or pasta, now im a little confused on the pasta issue, are carbs good or bad for someone of my shape, do i want carbs everyday or should i just have a chincken salad?

1600hrs- protien shake and a banana. (is this enough)

1730hrs- gym I will be going gym 4 times a week, starting with some cardio and then weights, is this ok, please advise.

1900hrs dinner, this will be things like turkey, steak, salmon or chicken but what are the best things to have with them.

Now i know theres proberly things missing thats why i posting this up so you guys can advise me on it and add things where needed and maybe take things out as well, i look forward to you all have to say, thank you.

I was also thinking of having a creatine shake, when would be the best time to have this??

Geo

Iv made some Changes dude.


Id change your 6am feed to 8am, and vice versa.

0530hrs - 30mins cross trainer (this is the only exercise equipment i have at home)

0600hrs- scrammble eggs 3 whites or porridge oats 75g (Splenda is ok dude.

0800hrs- 2 scoops Whey protien shake with 1.5 table spoons peanut butter (100% peanuts).

1000hrs- Tuna salad (olive oil/Udo oil is good fats so ok)

1300hrs- Either grilled 100g chicken or turkey, loads of salad or Veg(green beans) with 2 tables spoons olive oil.

1600hrs- protien shake and a banana. Pre Workout

1730hrs- gym I will be going gym 4 times a week, starting with some cardio and then weights, is this ok, please advise. 30mins Cardio


1900hrs dinner, this will be things like 100g turkey, steak, salmon or chicken, salad/Veg With olive oil.

Use Creatine in morning along with shake at 5.30 dude, and straight after your training.

Geo

leeince

Thanks alot Geo, so have the shake with peanut butter at 0600 and the eggs at 0800?

Geo

Yeah as your body is crying out for good Nutrients after doing cardio on an empty stomoch, if you can i would throw in 5g of glutamine into the shake also at 6am.

Here is mine mate for my comp, but iv chnaged it a little. You can use it if you want??



Geo

Attached Files

Contest Diet 2008.doc (28.0 KB, 18 views)

leeince

ok, what is glutamine and where can i get it, also i hope this dont sound stupid but how well does the peanut butter mix with the shake??? and do you mean a creatine shake at 1730 and one after training??
sorry for all the questions but does it matter that my diet does not include any rice, pasta or poetatoes, thanks for all your help.

also do i make my shakes with water or milk?

Geo

Glutamine is an amino Acid buddy, Very Good for you. You can get it from one of the sponsors of the Board. Just look around.

U dont mix the Peanut Butter with the shake(yuk), 1.5tbl spoon of peanut butter(Get from Tesco called Peanut Butter and Co, its the only one thats 100% peanuts) eat with a spoon, then drink your shake.

Creatine in the morning, with your shake, and one straight after your training.

If using rice use only 62g of it, or sweet Tatti's 150g, check the diet i attached for you.

Geo

leeince

Ok so to summarise, this is what i will be doing:


0530hrs - 30mins cross trainer (this is the only exercise equipment i have at home)

0600hrs- 2 scoops Whey protien and creatine and glutiamine shake with 1.5 table spoons peanut butter (100% peanuts).

0800hrs- Scrambled eggs 3x egg whites.

1000hrs- Tuna salad (olive oil/Udo oil is good fats so ok)

1300hrs- Either grilled 100g chicken or turkey, loads of salad or Veg(green beans) with 2 tables spoons olive oil.

1600hrs- protien shake and a banana. Pre Workout

1730hrs- gym I will be going gym 4 times a week, starting with some cardio and then weights, is this ok, please advise. 30mins Cardio and creatine shake.


1900hrs dinner, this will be things like 100g turkey, steak, salmon or chicken, salad/Veg With olive oil.

I think this is everything you said geo, just one last thing when i have my creatine shake in the morning do i just add the powder to my protien powder and have them as one shake or two seperate shakes and do i use milk or water?? Alos im off to italy in 16 weeks do you think by my pictures i will be able to lose some of my belly and boobs before i go and see an improvement.

Thanks for all your help Geo its most appreciated.
Lee.

Geo

Looks a good little diet dude, you should see some good results.

Just add the creatine to your Protien shake and use water, so it will be one shake you will be downing ok, water makes it absorb better in the body.

Hope it works ok for you.

Geo

leeince

Super mate, top man thanks again i will let you know how i get on and will update those pics, cheers.

beequeth

I would try to add a few more carbs into the earlier part of the day mate. I think you will struggle otherwise as you have no real carb input from after your 0600 until your 1600 meal.

This is fine if your carb cycling, but to eat like that 7 days a week is hard.

How about adding a wholemeal pitta bread, sweet pot or a wrap to the 1000 or 1300 meal ?

Also, when your training, do the weights first, then the cardio.

Have you worked out the total Kcals for your plan so that you are under your maintainence Kcals ?

Thats my 2p

leeince

Im quite happy to add a sweet poetatoe or a pitta bread as long as i can still lose my belly, (see pics), what do you mean by maintenance kcals?? im a total newbie to all this.

beequeth

Maintainence Kcals are the required input for you to remain at the same weight. If you do a google search you will find out loads of (not very acurate) ways of working it out.

To lose weight your Kcal input needs to be less than this.

Personally I would use the suck it and see method. Try your diet for a few weeks, if your losing weight its working if not just reduce the Kcals.

Sweet pot, brown rice or a pitta is not going to hurt you mate. especially that early in the day.

leeince

ok thank you.