Diet To Lose Weight - UK-Muscle Body Building Community

ghd314 · 05-06-2008, 08:28 PM

I have started a blog with the majority of my info. on there, I'm hoping for a bit of advice regarding diet.

From what I've read on here so far, i'm best to split meals into 5-6 a day, with rough times being 8am, 10.30am, 1pm, 3pm, 5.30pm, 8.30pm say?

In terms of food intake, I've worked out I need roughly 3950 cals a day. My aim is the typical build muscle/lose fat (with the main aim to lose fat, and have started a weights routine accordingly (See blog). Here is what I am planning for in terms of diet

8am
Beans + 4 Slices Wholemeal Toast
10.30am
Banana + 250ml S/Skimmed Milk
1pm
1 slice wholemeal bread + ham/chicken
3pm
Banana + 250ml S/Skimmed Milk
5.30pm
Dinner - Fish/Chicken/Lean Mince Burgers/Pasta/Rice/Boiled Potatoes/a variety from this list. + 250ml S/Skimmed Milk
8.30pm
Eigher similar to 8.30pm or 400ml S/Skimmed Milk

and 2-2.5 litres of Water (slightly diluted with No Sugar Squash) over the day.

There's no eggs in there as I personally can't stand them on their own (boiled, scrammbled... no thanks), and no protein supplements as i'm not in the position just now to go spending money on them. Eventually I'll make up some of the Protein Bars as mentioned under the recepies section.

I can easily get through 1 litre of Semi-Skimmed milk a day - should I be looking to replace this with more water, or is Skimmed Milk a more viable option to keep up protein intake?

I'd appreciate any thoughts and advice.

**Pscarb** · 05-06-2008, 10:07 PM

Quote:

Originally Posted by ghd314

In terms of food intake, I've worked out I need roughly 3950 cals a day. My aim is the typical build muscle/lose fat (with the main aim to lose fat, and have started a weights routine accordingly (See blog). Here is what I am planning for in terms of diet.

well in the diet below you are getting no where near 3950cals a day in fact i would be suprised if you are getting near 2000...

Quote:

Originally Posted by ghd314

8am - Beans + 4 Slices Wholemeal Toast.

Need protein with this meal(beans are not whole protein source)

Quote:

Originally Posted by ghd314

10.30am - Banana + 250ml S/Skimmed Milk.

need protein here as well and good fats

Quote:

Originally Posted by ghd314

1pm - 1 slice wholemeal bread + ham/chicken.

Need good fats and a slower burning carb source

Quote:

Originally Posted by ghd314

3pm - Banana + 250ml S/Skimmed Milk.

need protein here

Quote:

Originally Posted by ghd314

5.30pm - Dinner - Fish/Chicken/Lean Mince Burgers/Pasta/Rice/Boiled Potatoes/a variety from this list. + 250ml S/Skimmed Milk.

not to bad although you need good fats

Quote:

Originally Posted by ghd314

8.30pm - Eigher similar to 8.30pm or 400ml S/Skimmed Milk.

need protein here and good fats...

in each 100ml of milk no matter the type you get 5g of simple sugars so you are getting 50g of simple sugers just from the milk for me this is to much....

sorry mate but this diet is bad not enough protein or good fats far to much bread....

ghd314 · 05-06-2008, 10:11 PM

No need to be sorry for telling it like it is, I need to get it right otherwise i'll be wasting my time starting this. Looks like i'll need to be getting hold of some whey protein to get me upto where I need to be in terms of protein intake and calories then.

**Pscarb** · 05-06-2008, 10:27 PM

you need the following
Rice
Spuds
Tuna
Chicken breast not Deli meat
Whey protein
Peanut butter
Olive oil

as a board member you get 25% off all supplements at Extreme Nutrition at the moment they are doing a special on whey protein
http://www.uk-muscle.co.uk/supplemen...e-protein.html

ghd314 · 05-06-2008, 10:43 PM

I've looked through the recepies for Protein Bars and seen that a lot of them use Peanut Butter, looks like i'll be stocking up on that then.

Thanks for the advice, i'll look into it a bit more and modify according to your recommendations.

**Pscarb** · 05-06-2008, 10:49 PM

nice one mate let us know how you get on

Reesy · 05-06-2008, 11:34 PM

The offer ran out at the end of May for extreme :(. Hopefully they'll do some more soon

Very tasty stuff though i must say.

Lost Soul · 06-06-2008, 08:35 AM

Post what your diet was before you opted for this one above mate

Greekgoddess · 06-06-2008, 09:12 AM

Pscarb, your advice about diet is so good.....The secret of good diet is always go for quality,especially where proteins are concerned. I find it hard to cram enough protein in, so I concentrate on that first, then the good fats and carb count, in that order.

I also have protein shakes (pre or post workout, and if I haven't managed to eat enought during the day ) and add peanut butter, ground nuts, fruit, raw eggs or even good oils depending on my nutritional needs at that time. I always mix my protein shake with water, as I have issues with eating too much dairy. It makes me bloat and I find it very hard to digest, even low fat milk. Beware of low fat dairy such as yoghurt as it often contains tons of sugar and wheat fillers which can cause digestion problems for some people. Greek olive oil is easier to digest than Italian, it is usually thinner and lighter tasting. If you don't like one brand , try another, they all taste different!

Go to the shops on Saturdays and stock up on all the reductions, such as fish, shellfish,chicken and turkey, game meats and fruit and veg - it will save you a fortune.

ghd314 · 06-06-2008, 01:22 PM

Quote:

Originally Posted by Lost Soul

Post what your diet was before you opted for this one above mate

My diet before was a damn sight worse - standard 3 meals a day, morning would be cornflakes and/or toast, lunch would be junk, dinner roughly the same as posted above, and all with little water intake over the day.

Pscarb hit the nail on the head with lack of good protein and fats.

**Pscarb** · 06-06-2008, 04:27 PM

it is a common mistake mate...

GG - thanks for the words

Lost Soul · 08-06-2008, 05:40 AM

Quote:

Originally Posted by ghd314

My diet before was a damn sight worse - standard 3 meals a day, morning would be cornflakes and/or toast, lunch would be junk, dinner roughly the same as posted above, and all with little water intake over the day.

Pscarb hit the nail on the head with lack of good protein and fats.

This is what I am getting at.
Paul has cleaned the diet up but realistically can you go straight from the old to the new? it may take some time so be aware of that and maybe progress into it

ghd314 · 08-06-2008, 04:11 PM

Quote:

Originally Posted by Lost Soul

This is what I am getting at.
Paul has cleaned the diet up but realistically can you go straight from the old to the new? it may take some time so be aware of that and maybe progress into it

I agree 100%, Rome wasn't built in a day etc., and i'm not kidding myself on that I could change my diet overnight.

I'll slowly make the tranisition onto what Paul has suggested above and when i feel i'm there i'll post again what my diet is then for further refinement.

Lost Soul · 08-06-2008, 07:58 PM

good plan

05-06-2008, 08:28 PM	#1 (permalink)
ghd314 Newbie Trainer Join Date: May 2008 Location: Scotland Posts: 55	Diet To Lose Weight I have started a blog with the majority of my info. on there, I'm hoping for a bit of advice regarding diet. From what I've read on here so far, i'm best to split meals into 5-6 a day, with rough times being 8am, 10.30am, 1pm, 3pm, 5.30pm, 8.30pm say? In terms of food intake, I've worked out I need roughly 3950 cals a day. My aim is the typical build muscle/lose fat (with the main aim to lose fat, and have started a weights routine accordingly (See blog). Here is what I am planning for in terms of diet 8am Beans + 4 Slices Wholemeal Toast 10.30am Banana + 250ml S/Skimmed Milk 1pm 1 slice wholemeal bread + ham/chicken 3pm Banana + 250ml S/Skimmed Milk 5.30pm Dinner - Fish/Chicken/Lean Mince Burgers/Pasta/Rice/Boiled Potatoes/a variety from this list. + 250ml S/Skimmed Milk 8.30pm Eigher similar to 8.30pm or 400ml S/Skimmed Milk and 2-2.5 litres of Water (slightly diluted with No Sugar Squash) over the day. There's no eggs in there as I personally can't stand them on their own (boiled, scrammbled... no thanks), and no protein supplements as i'm not in the position just now to go spending money on them. Eventually I'll make up some of the Protein Bars as mentioned under the recepies section. I can easily get through 1 litre of Semi-Skimmed milk a day - should I be looking to replace this with more water, or is Skimmed Milk a more viable option to keep up protein intake? I'd appreciate any thoughts and advice. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-06-2008, 10:11 PM	#3 (permalink)
ghd314 Newbie Trainer Join Date: May 2008 Location: Scotland Posts: 55	Re: Diet To Lose Weight No need to be sorry for telling it like it is, I need to get it right otherwise i'll be wasting my time starting this. Looks like i'll need to be getting hold of some whey protein to get me upto where I need to be in terms of protein intake and calories then. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-06-2008, 10:27 PM	#4 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: Diet To Lose Weight you need the following Rice Spuds Tuna Chicken breast not Deli meat Whey protein Peanut butter Olive oil as a board member you get 25% off all supplements at Extreme Nutrition at the moment they are doing a special on whey protein http://www.uk-muscle.co.uk/supplemen...e-protein.html __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at 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. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

05-06-2008, 10:43 PM	#5 (permalink)
ghd314 Newbie Trainer Join Date: May 2008 Location: Scotland Posts: 55	Re: Diet To Lose Weight I've looked through the recepies for Protein Bars and seen that a lot of them use Peanut Butter, looks like i'll be stocking up on that then. Thanks for the advice, i'll look into it a bit more and modify according to your recommendations. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-06-2008, 10:49 PM	#6 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: Diet To Lose Weight nice one mate let us know how you get on __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at 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. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

05-06-2008, 11:34 PM	#7 (permalink)
Reesy Newbie Trainer Join Date: Jan 2008 Posts: 36	Re: Diet To Lose Weight The offer ran out at the end of May for extreme :(. Hopefully they'll do some more soon Very tasty stuff though i must say.

06-06-2008, 09:12 AM	#9 (permalink)
Greekgoddess Mature Bodybuilder Join Date: May 2008 Location: Greece Posts: 1,149	Re: Diet To Lose Weight Pscarb, your advice about diet is so good.....The secret of good diet is always go for quality,especially where proteins are concerned. I find it hard to cram enough protein in, so I concentrate on that first, then the good fats and carb count, in that order. I also have protein shakes (pre or post workout, and if I haven't managed to eat enought during the day ) and add peanut butter, ground nuts, fruit, raw eggs or even good oils depending on my nutritional needs at that time. I always mix my protein shake with water, as I have issues with eating too much dairy. It makes me bloat and I find it very hard to digest, even low fat milk. Beware of low fat dairy such as yoghurt as it often contains tons of sugar and wheat fillers which can cause digestion problems for some people. Greek olive oil is easier to digest than Italian, it is usually thinner and lighter tasting. If you don't like one brand , try another, they all taste different! Go to the shops on Saturdays and stock up on all the reductions, such as fish, shellfish,chicken and turkey, game meats and fruit and veg - it will save you a fortune. __________________ Training like a maniac, eating like a bodybuilder, looking like a winner! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-06-2008, 04:27 PM	#11 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,487	Re: Diet To Lose Weight it is a common mistake mate... GG - thanks for the words __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at 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. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

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