[cornhairboy]

Hello all,

this is my first post on these forums, Ive been a silent member for a while and I have now decided to turn for help regarding losing fat, gaining lean mass and increasing my strength.

I have a wide training structure with at least 30-40mins of cardio 3x a week but I really need some direction with my diet, training and supplement advice as ive hit a brick wall.....

My avatar was taken in November 2008, I am now currently 86kgs 5'10 and roughly 26BMI.

Any help would be fantastic

Gareth

[Kaboom]

First off welcome to the board!!
Looks like you have a solid base to work with.You can tell you have been working out.Good job.
As far as training goes.Lets see your routine.What type of cardio do you do?

As far as diet goes First things first you need to try to get 6 meals a day.This helps your metabolism believe it or not.They will be smaller portions of the right foods.
You need to make sure you are getting adequate amounts of protein,fat,carbs and etc.You will hear many people ask you if you know your macros,that is what they are referring to.
If you have any sort of diet now lets see it and we can go from there.

[cornhairboy]

Hey thanks Kaboom,

yeah ive kind of got a diet plan in place, keeping the calories on track 2500 and generally eating more protein than carbs at the moment, as i said im a novice at dieting......

i try to eat 4-5 meals a day but its harder said then done,

my cardio consists of

10 mins warm-up - running/rowing/cross trainer
35-40 mins - end of session cardio running with hill climbs

about 3x a week

then i do the usual and work a muscle group separate days of the week.

Any diet plans would be great though,

Im also taking whey protein and creatine along side multi vits.

Any advice would be brill

[mikeh40+]

Originally Posted by cornhairboy

Hey thanks Kaboom,

yeah ive kind of got a diet plan in place, keeping the calories on track 2500 and generally eating more protein than carbs at the moment, as i said im a novice at dieting......

i try to eat 4-5 meals a day but its harder said then done,

my cardio consists of

10 mins warm-up - running/rowing/cross trainer
35-40 mins - end of session cardio running with hill climbs

about 3x a week

then i do the usual and work a muscle group separate days of the week.

Any diet plans would be great though,

Im also taking whey protein and creatine along side multi vits.

Any advice would be brill

hey bro, welcome to the dungeon,
as far as what you have posted on your diet its pretty vague,
like for instance
meals though out the day
meal#1
meal#2
ect...
post how your starting your days food intake all the way to bed time,

also are you eating a meal of protein and carbs PRE workout generally 1 1/2 hours before training, then again are you getting in your post workout drink of whey and carbs within 30 min. of training??

after you post meals in order and what your eating in each meal we can go from there, but for sure we can all help you along bro

[cornhairboy]

Thanks For replying Mike

Well so far this is my diet...

Wake 6:30am Breakfast Corn Flakes or Porridge with Semi Skimmed Milk and Coffee

In between Vitamins, C, B12 and glucosamine.

Mid morning 10:30am Fruit (1 or 2 portions Apple/Banana) Protein Shake

1pm Lunch, Chicken on brown bread with Salad or Omelette (3eggs and peppers, garlic, onions) Coffee

3pm Green Tea, 1 Tblspoon Peanut Butter over Ryvita

5pm Dinner Fish, 2 potatoes greens and mixed veg or Chicken stir fry

7pm train and after creatine

9pm Protein Shake before bed

As i said im not great at this but im trying to keep things simple and miss all the junk and processed foods, jeeze ive never cooked so much!!

Hope this helps, this is kind of a typical diet but i mix it up ie, steak and lean mince......

Is this in the right direction?

[Kaboom]

Originally Posted by cornhairboy

Thanks For replying Mike

Well so far this is my diet...

Wake 6:30am Breakfast Corn Flakes or Porridge with Semi Skimmed Milk and Coffee
Not good at all,all carbs and no protein.upon wakening A shake and some oats would be great
In between Vitamins, C, B12 and glucosamine.

Mid morning 10:30am Fruit (1 or 2 portions Apple/Banana) Protein Shake
4 hours is a pretty long time to go without eating.If you ate a shake before this meal you coud have 2 whole eggs and 4-6 egg whites here

1pm Lunch, Chicken on brown bread with Salad or Omelette (3eggs and peppers, garlic, onions) Coffee
Not too bad but if you ate just the omelette 3 eggs isnt enough protein

3pm Green Tea, 1 Tblspoon Peanut Butter over Ryvita
Dont know what Ryvita is but Im pretty sure youre not getting enough of anything here except maybe fats if its all natural Peanut butter.

5pm Dinner Fish, 2 potatoes greens and mixed veg or Chicken stir fry
2 potatoes might be too much carbs besides that this meal isnt that bad
7pm train and after creatine
Throw that creatine in a Protein shake and consume within 30 mins of finishing your workout.

9pm Protein Shake before bed
Since you just had a shake at 7 might want to make this chicken or fish just watch carbs with this meal.

As i said im not great at this but im trying to keep things simple and miss all the junk and processed foods, jeeze ive never cooked so much!!

Hope this helps, this is kind of a typical diet but i mix it up ie, steak and lean mince......

Is this in the right direction?

Read the bold print

[Kevsworld]

A few thoughts:

*Be sure you are getting 1 gram of protein per lb of body weight.

*As others have said, frequent meals are better. If you can't get six, at least get 4-5.

*Cardio looks good.

*The more muscle you have, the more you'll need to ignore the Body Mass Index. BMI is not bad for the "average" (sedentary) person, but it isn't helpful for those with muscle.

[mikeh40+]

Originally Posted by Kaboom

Read the bold print

agreed with that post Kaboom, nice job wrapping up the diet, could not have done it better

[cornhairboy]

Cheers guys

So the message really is take out the carbs pretty much and pile on the protein, ok im getting my shopping list done this week!

Justa quick question with the egg whites how do you take them? Directly from raw eggs or can i get a powder?

I think ive always been a carb person and I now need to turn this around!!

I will work hard at this regime and pop back in a few weeks with the results, I can say that my weight is dropping fast now though down to 85kgs last nights weigh in!

Thanks Again guys!!

[mikeh40+]

Originally Posted by cornhairboy

Cheers guys

So the message really is take out the carbs pretty much and pile on the protein, ok im getting my shopping list done this week!

Justa quick question with the egg whites how do you take them? Directly from raw eggs or can i get a powder?

I think ive always been a carb person and I now need to turn this around!!

I will work hard at this regime and pop back in a few weeks with the results, I can say that my weight is dropping fast now though down to 85kgs last nights weigh in!

Thanks Again guys!!

no i would not say cut out the carbs completely , i believe what kaboom was getting at was your protein to carb ratio in your meals was off,
keep using complex carbs but add more protein in like kaboom was suggesting,
as for the egg whites, just separate the yolks from the white part of the eggs as your cracking them, best to cook your eggs rather than gut them raw,,

[Antne]

Egg beaters carries big cartons of just egg whites. I can pick up the larger carton of them for I believe $3.50. It's easier for me to pour them out of the carton and measure because I don't have the patience to crack eggs and separate the yolks individually.

[Ilikehooters]

Originally Posted by Antne

Egg beaters carries big cartons of just egg whites. I can pick up the larger carton of them for I believe $3.50. It's easier for me to pour them out of the carton and measure because I don't have the patience to crack eggs and separate the yolks individually.

lol it dont take too long bro but maybe im just good at it eggs are like my favorite food

[Ilikehooters]

and where are u gettin egg beaters for 3.50 i thought they were pretty expensive as far as eggs go

[Antne]

I get them from Bloom. A grocery store down the road from my house. I usually go with the prebottled ones because I workout first thing in the morning and usually have 30mins after the gym to get ready for work and get out the door.

Eggs are the only thing I make in the morning though. I usually spend sunday afternoons with the wife making my chicken/veggies/rice for the week.

[Kevsworld]

I think you can also buy egg whites--Ron Coleman always had a big container of them in his videos that he used to make breakfast with. But I'm not sure how expensive those are. I just eat the whole egg.