[GRAVESY079]

Originally Posted by simon1982

well il be hitting the supermarket in the morning to get everything in i need and starting it right away. no doubt il be back with questions along the way and il keep you posted on progress, i cant tell you how much of a help youve been you really know your stuff! are you a dietician or something? do you think i should up my Cardio from 30 mins a day or will that be suffient along with swimming 3 times per week to burn off a good amount of fat?

Glad to help.
Once you get yourself situated, you should head over to the training log section and start one up. it is one of the best ways to post workout, nutrition, and progress and gain insight on changes that can be made along the way once you feel that you are hitting a road block. Helps keep motivated as well.

Nope not a dietician or anything like that, in hindsight, wish I went to school for it.

Depends on the cardio. How would you rate the intensity of the swims?
If Low Intensity, start at 30min and evrey 3rd week up it 10min unitl you hit 60min.(best to be used on a strict keto diet)
Medium Intensity 30-45 will work
**If you try High Intensity Interval Training(HIIT) could knock the time down for 20-24min and do it on none swimming days. Get the best of both worlds. Some even like it when they take the day off from lifting to still get something worthwhile in. **



I say go with HIIT on none swim days and swim the other days
3 HIIT 3 Swim 1 off completely.
HIIT can bring create results.
HIIT / SWIM / HIIT / SWIM / HIIT / SWIM Day of complete rest

[MikeNYY420]

Originally Posted by GRAVESY079

So after some juggling around.

1@10:30ish
5eggwhite
1 whole egg
YOur shredded wheat (macros that you gave)
skim milk(lets say 8oz)
Calories: 527 Fat: 5g Carbs 54.5 (sugar <14g) Pro:54
Porridge(oat) might be a better choice here since it is less cal and less carbs than the shredd wheat. Of course depending on the brand but about 100cal less and 10 carbs less and protein about the same

2@12:30-1:00
Chicken breast(went with chicken cause not sure what fish you like)
Salad-what do you like(lettece, spinach, etc)
Maybe Extra Virgin Olive Oil can be cut with vingear for more off a dressing or with lemon or lime juice.
Just the chicken is about 210cal Carb0 Protein ~45 oil
oil will add some healthy mono/polysaturated fats about a tablespoons worth

3@PreWorkout 3:00
40grms whey
here you can go with 1/3-1/2 cup of cashews or 1-1.5tblspoons of All natural PB, but will be extra fat, dont need that much
And a banana
(A vanilla whey banana and PB shake prbly will taste pretty damn good)

4@postworkout say5:45-6:15ish
40grms whey
simple carb to help fluid the nutriants. Bake Potatoe PBandJ on white bread, bowl of white rice

5@say 8:30 9ish
repeat #2 if you like
or
change up the protein source to fish/ lean beef/steak.
change up the carbs to something slow digesting.

6 maybe @12:45 1ish
Cottage Cheese
All Nat PB
20grm whey.

Ten hours of sleep and repeat

Once you find out what you are going to have it is easier to find the macros, best to plan 2wks at a time of the same then change up you wholefood protein source, rotate simple post work out carbs and rotate slower carbs, or just go the same day in day out.

I probably should have read the thread before posting, I didn't see that he had a diet already hahah.

[GRAVESY079]

Originally Posted by MikeNYY420

I probably should have read the thread before posting, I didn't see that he had a diet already hahah.

all good in the hood.
it is the thought that counts.
lol

[simon1982]

Originally Posted by MikeNYY420

I probably should have read the thread before posting, I didn't see that he had a diet already hahah.

thanks anyway bud! good of you to take the time to post

[simon1982]

Originally Posted by GRAVESY079

Glad to help.
Once you get yourself situated, you should head over to the training log section and start one up. it is one of the best ways to post workout, nutrition, and progress and gain insight on changes that can be made along the way once you feel that you are hitting a road block. Helps keep motivated as well.

Nope not a dietician or anything like that, in hindsight, wish I went to school for it.

Depends on the cardio. How would you rate the intensity of the swims?
If Low Intensity, start at 30min and evrey 3rd week up it 10min unitl you hit 60min.(best to be used on a strict keto diet)
Medium Intensity 30-45 will work
**If you try High Intensity Interval Training(HIIT) could knock the time down for 20-24min and do it on none swimming days. Get the best of both worlds. Some even like it when they take the day off from lifting to still get something worthwhile in. **



I say go with HIIT on none swim days and swim the other days
3 HIIT 3 Swim 1 off completely.
HIIT can bring create results.
HIIT / SWIM / HIIT / SWIM / HIIT / SWIM Day of complete rest

my swims arnt really that intense, but it gets the heart rate going and i swim for around and hour and a half, go home get food then go to the gym! is there any way i can measure my Body fat? last time i had it done over 2 yrs ago at an old gym i used to go to i held a machine and it sent a pulse through my body telling it how much fat there was, it was 27% but iv lost quite a bit fat since then so id be interested to know what it is now!

[GRAVESY079]

Those types of devices usually carry with them an error within 8% up or down. BF Calipers do the trick, and most cost effective.

[simon1982]

Originally Posted by GRAVESY079

Those types of devices usually carry with them an error within 8% up or down. BF Calipers do the trick, and most cost effective.

iv never heard of them?

[GRAVESY079]

Here is a link to Orbit Nutrition(highly supported and supportive company on this board), they have them:
Accu-Measure Accu-Measure Calipers - $13.95 : Orbit Nutrition

can find them in most places

[MikeNYY420]

Thanks broskis, my diet was more of a cutting diet than the other. I tried to keep the calories down a bit more. I think swimming would be brutal for HIIT, I've never done it cuz I don't think I could do a lap-I'd like a rock in the water lol.

[simon1982]

Originally Posted by MikeNYY420

Thanks broskis, my diet was more of a cutting diet than the other. I tried to keep the calories down a bit more. I think swimming would be brutal for HIIT, I've never done it cuz I don't think I could do a lap-I'd like a rock in the water lol.

well to be honest iv only recently started swimming as me and the mrs have just started taking our 2yr old 3 times a week so i thought i may aswell take advantage of the situation and use it to my advantage to get some laps in while the mrs occupies the little one. every little helps and i want to lose as much bodyfat as possible although iv recently read up that swimming is not actually recommended for burning off fat but will drastically tone up muscle, so either way wether it be burning off fat or toning up muscle its a win win situation for me!

[simon1982]

Originally Posted by GRAVESY079

Here is a link to Orbit Nutrition(highly supported and supportive company on this board), they have them:
Accu-Measure Accu-Measure Calipers - $13.95 : Orbit Nutrition

can find them in most places

now that iv got sa diet plan i was wondering if you had any advice on what training techniques could help my reach my goals as i know you know you stuff!
Iv been training the same way for yrs, mainly 1 bodypart a day 3-5 sets of 12 reps with good form at maximum weight i can handle. i try to do 4-5 different excersizes on each muscle part but i mainly do machine excersizes and nort a lot of free weight, (i do a couple of excersizes on dumbells but thats about it for free weight) i train the body part for around 45 mins a day then always get in about 15 mins of abb work every day. i used to add full weight of 50kg on the abb machne for a good resistence but iv recently started halfing the weight to 35kg and knockin out as many reps as possible )normally 40-60) as i feel much more of a burn that way than when the heavy weight is on and as i want to trim my mid section, not build it up! i thought that was probably a good idea... remember i want to build as much muscle as possible up top and trim my waist in... i do have a few bodyparts that no matter what i seem to do, never get any good size, althoguh they do get hard and defined, these parts are my biceps, shoulders and traps. iv always had well defined triceps, i dont even have to work them but can i hell get big bulging biceps to go with them, lol!!! any help and thoughts on the matter is greatly appreciated!

[MikeNYY420]

I think swimming would be great for burning fat. Look at the guy that swam the English channel. He dropped 16lbs during that swim, given some was muscle but the same principle applies. If you're swimming your usign both fat and carbs for energy. The less intense the more fat you'll use for energy. I agree that it would help tone up muscle too though. I don't think there's any fat kids on the swim team, they're all in really good shape.

[simon1982]

right guys, iv been working witht eh diet plan gravesy done for me as i needed to swap a few things around to co-inside with my schedule... can you have a look over it and let me know if its still alright? plus one very important question i forgot to ask!!!
if im shooting for 450g protein per day (1.5lbs per lbs BW) how mnay carbs and fat should i be taking in daily to help me reach my goas of shedding BF and gaining as much muscle as poss?

MEAL 1: BREAKFAST 10.30am
4X EGG WHITE
1 WHOLE EGG
2 SHREDDED WHEAT WITH SKIMMED MILK

MEAL 2: PRE WORKOUT 1PM
PROTEIN SHAKE (45g protein per2 scoops)
1/3 CUP CASHEW NUTS
1 TBS PEANUT BUTTER 1 BANANA

MEAL 3: POST WORKOUT 3.30
PROTEIN SHAKE (immediately after training)
1 BAKED POTATO WITH TUNA

MEAL 4: TEA TIME 6PM
2x CHICKEN BREAST (68 protein total)
OR 2x WHITE FISH (42 protein total)
COOKED VEGTABLES (broccli, cauliflower, cabbage)

MEAL 5: MID EVENING MEAL 9PM
2X CORNED BEEF TOATED SANDWHICHES (100g corned beef=50 protein)
OR
TUNA SALAD (leafy green) WITH 1TBS EXTRA VIRGIN OLIVE OIL
OR
2 EGG WHITES, 1 WHOLE EGG SCRAMBLED ON 2 SLICES OF WHOLEMEAL TOAST

MEAL 6: MIDNIGHT
1/4 CUP COTTAGE CHEESE
1 TBS PEANUT BUTTER
1/2 PROTEIN SHAKE (1x sccop 22.5 protein)


i go to bed at around 2-3am so would my last meal at midnight be suffient? if not is there something really quick and easy i can munch before sleep as i really dont wanna be preparing another meal at that time of the morning! should i maybe put my MEAL 6 here and have something else at 12 midnight instead???

also it a rule of thumb to eat your carbs early on and try not to eat any or very little evening times and stick to mainly proteins??? how many calories am i suposed to be shooting for???

[MikeNYY420]

On a cut like you're doing you can't hope to gain muscle mass really. You can hope to maintain it. You have to become catabolic to get shredded. Pre work out you have a lot of fat man, you should seriously consider seperating the almonds and the peanut butter. You don't need 30g fat all pre workout. I'd say keep the almonds there and move the peanut butter and banana to a different meal. Since your on a cut nutrient timing is going to be very important. You need to have some of your daily carbohydrates in the pre workout meal.

On a cut the majority of carbs should be eaten during meal 1, pre workout and post workout. Meal one and three look good. Eat a half cup of oats in meal 2 to replace the insulin spiking banana and the peanut butter. Meal 4 is good, 5 is good, make sure you eat a large variety of different colored veggies for different minerals and vitamins. In meal 6 I'd lose the protein shake, there was another thread a while back in the nutrition section about how you should avoid protein shakes at bed time. Move the shake to a different meal or just up the cottage cheese intake.

[MikeNYY420]

I'd take that shake and definitely put it in meal 1, you need fast digesting protein in the morning.

[simon1982]

Originally Posted by MikeNYY420

On a cut like you're doing you can't hope to gain muscle mass really. You can hope to maintain it. You have to become catabolic to get shredded. Pre work out you have a lot of fat man, you should seriously consider seperating the almonds and the peanut butter. You don't need 30g fat all pre workout. I'd say keep the almonds there and move the peanut butter and banana to a different meal. Since your on a cut nutrient timing is going to be very important. You need to have some of your daily carbohydrates in the pre workout meal.

On a cut the majority of carbs should be eaten during meal 1, pre workout and post workout. Meal one and three look good. Eat a half cup of oats in meal 2 to replace the insulin spiking banana and the peanut butter. Meal 4 is good, 5 is good, make sure you eat a large variety of different colored veggies for different minerals and vitamins. In meal 6 I'd lose the protein shake, there was another thread a while back in the nutrition section about how you should avoid protein shakes at bed time. Move the shake to a different meal or just up the cottage cheese intake.

Thanks for the updated info much appreciated!!!, can you tell me, iv worked out that i need to be taking it around 450g protein per day but how much of carbs and fat i should be aiming to take in on a daily basis? also, just to see if im understanding this correctly, is the rule of thumb to basically try to eat carbs as early as possible and just before workout for energy, proteins all day but mainly after workout and evening to feed and repair the muscles and a little bit of 'good' fat before bed to give my body fuel whilst sleeping to stop it attacking my muscles???

im getting pretty good at reading the macors on food labels now, all i can say is no the wonder im having so much difficulty shedding fat, i was eating the wrong food at completley the wrong times! it seems like all i was taking in was mainly carbs and fat (mostly ona night of all times!!!) and not a lot of protein at all! iv been on this diet since monday and i have noticed that the fat around my waist is starting to tighten up already! obviously not a lot but its noticeable to me! also, i have a lot more energy on this diet that i had whilst eating all the crap i used to before! :)

[simon1982]

Originally Posted by MikeNYY420

I'd take that shake and definitely put it in meal 1, you need fast digesting protein in the morning.

iv just noticed your age, 16!!! is that really you in the avatar? how the hell have to got a back that BIG if your only 16 man your body hasnt even stopped growing properly yet! ??? thats some seriously good progress!