[simon1982]

Hi all, i desperately need help with my nutrition side of training as nothing seems to work for me! im 27 yrs old, 22 stone and have been training on and off since i was 18 but seriously for 3 and a half years now. although iv gotton quite large (muscle wise) up top on my shoulders and chest, my mid section 42" waist is really letting me down and i cannot seem to shift the extra bodyfat no matter what i do~! i train 5-6 days a week for an hour and a half a session, 1 hr heavy weights training and 30 mins cardio mainly walking fast on the treadmill or doing the crosstrainer. i also swim for an hour and a half twice a week so i think for the amount of excersize im doing i should definately be seeing some good results by now!
i know my diet is to blame because to be absolutly honest, i dont realy know what to eat and when to help shed the fat whilst still helping me build muscle. its never really been much of an issue but now that iv booked up to go away on holiday for the first time in my life to Ibiza in 10 months time i intend to enjoy it and to do that i MUST burn some serious fat off my body!
my typical daily diet right now is
Breakfast: i dont eat it as i get out of bed at 10am,
lunch: 6" subway sandwhich
dinner: changes daily usually 3 baked potatoes with tuna and sweetcorn and a side salad or something along them lines.
supper: bowl of muesli, and maybe a ham and cheese toasted sandwhich
before bed: low fat youhgurt or maybe some peanut butter

Iv tried diets for years and although some of them have worked a little bit, nothing works long term. iv been on calorie controled diets eating around 1500 calories per day,
tried eating mainly proteins and cutting out as many carbs as possible.
iv even tried fat burners such as eph25+, cytomel, clenbuterol but still havnt really got good results.
the list is endless but i know that iv probably been doing it all wrong. i know that to build serious muscle i have to eat serious calories but to eat that amount of food im terrified that il pack on more and more fat as il probably be eating the wrong stuff and i gain fat VERY easily and quickly!

i am hoping that somebody can give me solid advice on what to eat and when to eat it so i know that the right fuel is going into my body for burning fat and building muscle, like a strict diet plan to follow for a while to see how it goes. i dont mind taking anything along with the diet, i need to lose a good amount of fat in 10 months and will do anything in order to reach my goals!
any help and advice is greatly appreciated!!!?

[GRAVESY079]

Originally Posted by simon1982

my typical daily diet right now is
Breakfast: i dont eat it as i get out of bed at 10am,
lunch: 6" subway sandwhich
dinner: changes daily usually 3 baked potatoes with tuna and sweetcorn and a side salad or something along them lines.
supper: bowl of muesli, and maybe a ham and cheese toasted sandwhich
before bed: low fat youhgurt or maybe some peanut butter

Dfntly in need of better food choices.
Best on there is tuna and a salad(type of dressing makes or breaks it)
Dont skip breakfast, get up earlier if you have to.
Where is the protein?
IF you are trying to loose weight and your name is not Jared loose the Subway, plus the three baked potatoes are not going to help.

Have you looked at the Layne Sticky at the top of the nutrition section?, it maybe labled precontest but is applicable to all.

[GRAVESY079]

Originally Posted by simon1982

Iv tried diets for years and although some of them have worked a little bit, nothing works long term. iv been on calorie controled diets eating around 1500 calories per day,
tried eating mainly proteins and cutting out as many carbs as possible.
iv even tried fat burners such as eph25+, cytomel, clenbuterol but still havnt really got good results.
the list is endless but i know that iv probably been doing it all wrong. i know that to build serious muscle i have to eat serious calories but to eat that amount of food im terrified that il pack on more and more fat as il probably be eating the wrong stuff and i gain fat VERY easily and quickly!
:

Dont even worry about taking any type of fat burner. If your diet is not on point then it is going to do you no good.
1500calories is low for someone your size( i think 22stones is a big guy if you have a 42 waist, not sure of the conversion) and still be able to shed some fat, once again it is all in the foods.

You could always try a keto (CKD) diet or a carb cycling diet, or general type. Look around at the sticky and other logs out there, try to piece together something that will apply to you. food you like, have access to and can afford, then some tweaks can be made.

[GRAVESY079]

Here is the sticky: A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton

[simon1982]

thanks for the replies guys, as i said im really no good when it comes to nutrition, il have a look at the thread you posted and take it from there

[Kaboom]

Your main mistake is No protein.
And what in the hell are you doing eating 3 baked potatoes in one meal for.I think thats your weight gaining meal right there.
Best to shoot for 5-8 small meals a day.All consisting of protein, few carbs and some fats

[simon1982]

Originally Posted by Kaboom

Your main mistake is No protein.
And what in the hell are you doing eating 3 baked potatoes in one meal for.I think thats your weight gaining meal right there.
Best to shoot for 5-8 small meals a day.All consisting of protein, few carbs and some fats

thats what im hoping to do but what i really need is to have a basic diet plan to work to like what i should eat for meal 1, then 2, then 3 etc, are there such things on this site?... i am very strict when im dieting so i will eat what im im told to and at what times, its just i need somebody to actually say, right, eat this at this time of the day etc and you will see results... im eating 3 baked potatoes in one meal as that what it takes to satisfy my hunger but if i could split the days meals into 5-8 smaller ones that would suit me a hell of a lot better!.. as for protein, i used to drink the Whey protein & complex carbohydrate shakes (3 per day, 1 before training, 1 after and one on a night with supper) and eat a hell of a lot of fresh fish, chicken salads and tuna salads or tuna on baked potatoes but to be honest i didnt see a great deal of change but thats probably due to the other foods i was eating along side them! also, to be honest i was scared of putting on more fat due to the high calorie content of the shakes. the thought of eating 3000 to 5000 calories per day to bulk up absolutly terrifies me but if i knew that i was eating the right foods that wasnt going to pile on fat id have no problem doing it!

[Kaboom]

get just the protein not the weight gainer it sounds like you were drinking.Protein hardly has any carbs if any.
I cant tell you what time to eat you need to base it on your schedule.You definitely need to get a shake within 30 mins of waking up with some quick digesting carbs.Then try to eat every 2-3 hours after that.You could very easily replace 2 of them potatoes with chicken.Not sure why you wouldnt have done that to get full.
Make sure you drink at least a gallon of water a day.Drink a big glass before each meal.
Dont take in any carbs after around 6 or so in the evening depending on what time you go to bed.

[GRAVESY079]

To help with the times that you are looking for: When do you typically have the time to work out, Morning / Afternoon / Night ? :

If you rise at 10am what time to you go to bed?

[LDZ123]

Hmm...things must be hella different out of the states. Anyways, whats the difference between dinner and supper? Arent they the same thing? You need to get your timing down. YOU MUST EAT BREAKFAST!!! Most important meal of the day, Tony the tiger doesnt lie. The list is very simple, ill roughly go over it for you. Lean meats, complex carbs, veggies, healthy fats. Lean meats should consist of chicken breast, turkey, fish, and if need be, LEAN beef. I personally stay away from beef. Complex carbs should be sweet potatoes, brown rice, wheat bread (LIMIT bread intake), oatmeal. Veggies are your free bee, almost any veggie is game! Be particular to broccoli, cauliflower, carrots, spinach, and bell peppers. Healthy fats can be peanutbutter, avacado, olive oil, fatty fish, RAW nuts (no salt or flavoring). Also other forms of protien intake can be beans! Beans are AWESOME, black beans are the best. Dont use any kind of sauces, if you MUST, keep it VERY VERY LOW! Like if you use salad dressing, use some lemon juice, mustard and olive oil. And when your grilling your meat, if you dont know how to concoct your own seasoning rub, befriend Mrs. Dash!

Now supplements, you didnt even mention them?? You should have 100% whey protien, a multivitamin, casien protien, omega 3s, glutamine, BCAAs. Thats basically it, you can experiement with other things like NO products and such. But thats your call. Hope this helps man.

[simon1982]

Originally Posted by Kaboom

get just the protein not the weight gainer it sounds like you were drinking.Protein hardly has any carbs if any.
I cant tell you what time to eat you need to base it on your schedule.You definitely need to get a shake within 30 mins of waking up with some quick digesting carbs.Then try to eat every 2-3 hours after that.You could very easily replace 2 of them potatoes with chicken.Not sure why you wouldnt have done that to get full.
Make sure you drink at least a gallon of water a day.Drink a big glass before each meal.
Dont take in any carbs after around 6 or so in the evening depending on what time you go to bed.

ok thanks thats actually been a big help to me! i get up at 10am and go to bed at 3am as i work on the internet at home... iv been toying with a couple of ideas, can you give me your thoughts on this basic days meals and tell me if im on the right track...

10am: Protein shake and bowl of porridge oats
1pm: protein shake, banana & bowl tuna pasta
1.30pm: (training)
3pm: (after training) protein shake, medium baked potatoe with tuna & sweetcorn, chicken steak & side salad
6pm: protein shake
8pm:bowl mueseli with low fat milk
11pm:cottage cheese on 2 slices of toast (wholemal bread)
2am: (before bed) protein shake

obviously bits will change from day to day but am i on the right track and will that diet help me build muscle and also loose bodyfat?

[simon1982]

Originally Posted by LDZ123

Hmm...things must be hella different out of the states. Anyways, whats the difference between dinner and supper? Arent they the same thing? You need to get your timing down. YOU MUST EAT BREAKFAST!!! Most important meal of the day, Tony the tiger doesnt lie. The list is very simple, ill roughly go over it for you. Lean meats, complex carbs, veggies, healthy fats. Lean meats should consist of chicken breast, turkey, fish, and if need be, LEAN beef. I personally stay away from beef. Complex carbs should be sweet potatoes, brown rice, wheat bread (LIMIT bread intake), oatmeal. Veggies are your free bee, almost any veggie is game! Be particular to broccoli, cauliflower, carrots, spinach, and bell peppers. Healthy fats can be peanutbutter, avacado, olive oil, fatty fish, RAW nuts (no salt or flavoring). Also other forms of protien intake can be beans! Beans are AWESOME, black beans are the best. Dont use any kind of sauces, if you MUST, keep it VERY VERY LOW! Like if you use salad dressing, use some lemon juice, mustard and olive oil. And when your grilling your meat, if you dont know how to concoct your own seasoning rub, befriend Mrs. Dash!

Now supplements, you didnt even mention them?? You should have 100% whey protien, a multivitamin, casien protien, omega 3s, glutamine, BCAAs. Thats basically it, you can experiement with other things like NO products and such. But thats your call. Hope this helps man.

thanks for the help... there are a LOT of foods there im actually very partial to so thats good to know! im actually addicted to peanut butter i can eat that stuff by the jar so im pleased im allowed that! lol... iv put a basic days eating plan down can you have a look at it ans tell me your thoughts and if im on the right track?
also can you tell me based on my weight how much protein will i need to take in daily to get what i need?

[islander]

Food is always better then protein shakes.

You cant eat peanut butter by the jar sorry lol.

would be better
10- 1 whole egg 5 egg whites made into a omelette type thing. You can put veggies like onion, redpepper, mushrooms in it to bulk up the fiber content and fill you up and small bowl oatmeal.

1-protein shake and banana ( shake should have enough protein you dont need tuna as well)

after workout you need to eat hopfully with in 30 mins with a fast digesting protein so shake is good. Someone else can comments on dextrose or other things like that I dont take so im not sure

Then you need to eat a real meal with chicken breast or fish and slow digesting carbs check that list in sticky.

I would geuss its all the little things your eating like if you were eating 3 baked poatoes what were you putting on them.. and sweet corn no good basicly like eating candy and chicken steak is that like the american chicken fried steak with th breading on in a fried?

Best thing would be go to fitday.com or nutritionaldata.com and keep track or even just look up what you are eating and see how much calories you are actually getting when you eat the way you do. If you are training that hard you def are taking in waaay to many cals.

Best advice I would say is learn how to read nutrition lables. Learn what they mean and figure out how much you should be getting of proteins fat carbs and sugars so when you see holy **** this little thing of yogurt has 22 grams of sugar in it you know to pass. Or when I eat 4 tbps spoons of peanut butter im getting 32 grams of fat.

Find a online calculator and figure out what a guy your size needs in the way of cals then you can figure out how much you should be getting to lose. Every one is different.

ALso pick a good protein. Like Kaboom said, make sure your getting the right one. Of course you dont want a weightgainer protein. You want on that gives you about 23-35 grams of protein, 2g fat, 2 g carb, 2 gram sugar, roughly but close.

Something like that anyway....

[GRAVESY079]

Nice Job Islander

To piggyback on the jar of peanut butter things, about 1-2 tablespoon should be fine(closer to 1). PLUS make sure that it is ALL NATURAL PEANUT BUTTER, with out all the added sugars.

[GRAVESY079]

Originally Posted by simon1982

...

10am: Protein shake and bowl of porridge oats
1pm: protein shake, banana & bowl tuna pasta
1.30pm: (training)
3pm: (after training) protein shake, medium baked potatoe with tuna & sweetcorn, chicken steak & side salad
6pm: protein shake
8pm:bowl mueseli with low fat milk
11pm:cottage cheese on 2 slices of toast (wholemal bread)
2am: (before bed) protein shake

I
threw this together real quick,

1: 5 Egg Whites(could throw in a yoke) + cup oatmeal

2: pre workou tProtein and Banana
(possibly add in almonds, walnuts or cashews they have manly fiberous carbs, healthy fats and some protein)

3: Post workout shake + type of fast digesting carb, here you could techniquely have your baked potato (plain and only 1), white bread, white rice or dextrose or waxymaze if you want to go with a supplement

4: Lean Protein 6-8oz(chicken. turkey, a lean fish) + Sweet Potato, Brown Rice or wheat pasta

5: Whole Food Protein6-8oz, can go lean again or go with steak(keep it lean) or fatty type fish + Veggies or Green Salad(hold the dressing use EVOO).

6 pre bed Cottage Cheese (has casein protein in it), you can same about 1tbsp of ALL Natural PB to get some healthy fats if you like.

any one else am I missing or misplaced anything.

[Kaboom]

Graves and islander both have gave pretty good sample diets.
You were relying way to much on shakes.
2 cans of tuna is ok without a shake.

[simon1982]

thanks for the help guys i think im getting a much better understanding of it now thank i did before. so as a rule of thumb i should be aiming for as much protein as possible, keep the carbs low especially in the evenings and get a bit good fat in there too? also, can i just ask what is oatmeal? im in the UK and the only oats i know of are porrige oats!, are they the same thing? to answer the question above about the chicken steak. i either eat 'birdseye' chargrilled chicken breast (no crumbs or batter etc, pure chicken breast) or asda sells bags of 100% frozen chicken breast aswell so i often buy that or even a cooked chicken... I have ordered a tub of 100% whey protein powder aswell, nothing else in in just pure protein so that should be here soon...
probably the wrong place to ask but as for 'supplements', i was thinking of running cytomel or clenbuterol to help aid the fat loss when i get my eating sorted out properly, i tried them both before but i realise now that as i was eating completley the wrong things i didnt really see much in the way of fat loss but i was running it along side 500mg of sustanon per week and 30mg anabol each day so i was bulking up more than i was losing but if im eating correctly im guessing they will work a whole lot better? i know its a waste of time taking anything like that until i get my diet sorted out but maybe something to think about for the future to help me acheive my goals. i realise steroids are not to everyones approval but as i say im willing to take/do whatever it takes to help me reach my goals in 10 months time!

[simon1982]

can i also ask about carbohydrates, the packages on food say carbohydrates and there is also (of which sugars) which ones should i be watching out to lower?

[GRAVESY079]

Originally Posted by simon1982

can i also ask about carbohydrates, the packages on food say carbohydrates and there is also (of which sugars) which ones should i be watching out to lower?

Carbs on a label are usually given in the USofA that is as
Carbohydrates:
Dietary Fiber:
Sugar:
The less sugar the better. Try to keep the sugar total low.
Better when the Fiber is more than the sugar, as in most green veggies.
--
oatmeal is oats (rolled, crushed, or steel cut oats) added to hot water, chances are the porridge is the same if it made of oats and not cornmeal or others.
--
Protein should be about 1gram - 1.5grams of protein per LBs, when cutting the more there is the better so shade towards the higher end, also will help give you that full feeling.
--
If I was You, I would get a solid diet set in stone and run it for awhile and learn how your body is adapting, forget the cytomel and Clen for now. A rock solid diet and Cardio will do the trick for you as long as you stay committed on both ends with a solid lifting routine. Try some HIIT(High Intensity Interval Training) for cardio.
Not going to lie I thought of taking some Clen , i am using an ECA at the moment, so I am not against gear, actually cant waite to get low low low bf% and run my first cycle. Just give a solid diet/cardio/lifting some time to work.

[simon1982]

Originally Posted by GRAVESY079

Carbs on a label are usually given in the USofA that is as
Carbohydrates:
Dietary Fiber:
Sugar:
The less sugar the better. Try to keep the sugar total low.
Better when the Fiber is more than the sugar, as in most green veggies.
--
oatmeal is oats (rolled, crushed, or steel cut oats) added to hot water, chances are the porridge is the same if it made of oats and not cornmeal or others.
--
Protein should be about 1gram - 1.5grams of protein per LBs, when cutting the more there is the better so shade towards the higher end, also will help give you that full feeling.
--
If I was You, I would get a solid diet set in stone and run it for awhile and learn how your body is adapting, forget the cytomel and Clen for now. A rock solid diet and Cardio will do the trick for you as long as you stay committed on both ends with a solid lifting routine. Try some HIIT(High Intensity Interval Training) for cardio.
Not going to lie I thought of taking some Clen , i am using an ECA at the moment, so I am not against gear, actually cant waite to get low low low bf% and run my first cycle. Just give a solid diet/cardio/lifting some time to work.

ok mate that makes sense... iv got the MRS on the case now too as shes the one who makes my meals for me :) after reading your sample diet above weve come up with the following diet, how does this sound???

6 meals a day split up 2-3 hrs apart:

1) 5 EGG WHITES 1 YOKE AND BOWL OF SHREDDED WHEAT( in 2 shredded wheat contains ptoein 9.6, carbs 37.5 (of which sugars is 1.4) 217 calories) WITH SKIMMED MILK

2) (LUNCH) PROTEIN SHAKE AND A SMALL MEAL: (such as 4 egg whites scrambled or an omlette containing 4 eGg whites and vegtables, or a banana)

3) PRE WORKOUT SHAKE (protein shake with hand full of cashew nuts, 1 spoon of peanut butter and a banana all blended in)

4) POST WORKOUT MEAL: (1 chicken breast or 1 lean fish with 1 plain baked potatoe and veg)

5) CHICKEN SALAD OR TUNA SALAD OR PRAWN SALAD

6)PRE BED (1 table spoon peanut butter, cottage cheese and 1 protein shake)


can you give me your thoughts on that meal plan?

[simon1982]

forgot to ask... what types of liquids can i drink? i do drink a hell of a lot of water already but is it ok to drink dilutes sugar free low calore juices, natural fruit juces, diet pops (soda), tea and coffee etc...???

[GRAVESY079]

It still needs work.
You are still depending to much on the shakes, 4 out of 6 meals have a shake.Whole foods are better, shake are really only needed for when protein quick absorpstion is truely critical, such as Pre and Post workout. Or if you are really in a bind/on the run.

? With your salad meal is it more of a macaroni salad with pasta mayo and what not, if so I would say to replace that? But if you are putting chicken or tuna on lettece then that meal would be fine.


\


I stick with water mainly myself, with some crystal light every now and again. If I must I stick to one diet soda a day.
Coffee and Green Tea should be fine as long as you are not pouring endless amounts of sugar and cream in it. Black would be the best way to have them.

[simon1982]

Originally Posted by GRAVESY079

It still needs work.
You are still depending to much on the shakes, 4 out of 6 meals have a shake.Whole foods are better, shake are really only needed for when protein quick absorpstion is truely critical, such as Pre and Post workout. Or if you are really in a bind/on the run.

? With your salad meal is it more of a macaroni salad with pasta mayo and what not, if so I would say to replace that? But if you are putting chicken or tuna on lettece then that meal would be fine.


\


I stick with water mainly myself, with some crystal light every now and again. If I must I stick to one diet soda a day.
Coffee and Green Tea should be fine as long as you are not pouring endless amounts of sugar and cream in it. Black would be the best way to have them.

ok well im gettng there slowly but surly! lol... the only reason for the 4 shakes is straight before my workout iv chosen a shake with nuts, PB and a banana added simply so it gives me what i need for a good workout without being bloated or full after a meal trying to do heavy weights and intense cardio. straight after workout for speed to get it into my system as soon as i can, the shake right before bed so im not full and bloated before i go to sleep after another meal and plus i dont go to bed till 3am and i really didnt want to be preparing a meal at that time of night so its also a quick and easy option, and lunch time iv added one with a small light meal because i didnt know if 5 egg whites would be sufficient protein??? and iv worked out that for my weight i need to be consuming around 450g protein daily...
the salads i was refering to was simply green leaf plain salads...
so apart from the shakes, is everything else alright? what changes do you suggest i make?
sorry to be a pest and i really am VERY greatful for all the help and advice youv given me, it really has given me a MUCH better understanding of the nutritional side of things!

[MikeNYY420]

K, try this:

Meal 1
Protein shake
banana

Meal 2
2 pieces wg bread
1 can tuna
Spinach leaves with a tbs of italiain dressing (good fats)

Meal 3
6 oz boneless skinless chicken breast
1/2 cup oats

Workout

Meal 4
60g dextrose
2 scoops whey

Meal 5
Salad with a variety of different veggies
Peanuts 2oz
Straight ground beef if your man enough, otherwise make it tasty somehow 6oz
Fruit (not another banana)

Meal 6
Cottage cheese (ff) 1/2 cup
1 tbs peanut butter

Macros:About 1800 calories, 50g fat, 160g carbs, 200g protein

These macros are approximate, but this diet should be good for you, how many many lbs do you weigh? Eat 1.5g protein per lbs bw on a cut.

[GRAVESY079]

No worries, i am glad the Tuna/Chicken salads are of the leafy green variety and not the macaroni styling. Was not sure which way it was at first so i figure i should ask.

the cottage cheese and all nat pb should give you enough for the overnight, it has casein protein in it which is slow digesting and the fats form the pb are only going to help slow it down.

With the protein shakes, how much protein per shake, if it has only 20-25grams in it I would double the scoop that is what I do. My protein is in servings of 20 1scoop, so I take 2 for 40. A 8oz chicken breast can net you 40-50 grams of protein.
1 egg white renders about 6grms of protein x5= 30grms and even add another egg whte for 6.

By the looks of it you are getting your work out after 3rd meal.

if breakfast is the eggs and porridge or shredded wheat at 10-10:30ish your second meal would fall around12:30-1:00. IF you loose the shake and the egg whites here and put in place something else, such as one of your salads, that should not be to heavey in your system for when you have your pre work shake around 3ish. then a post shake with the potatoe(you really seem to like it and post workout is the best time tohave them since that are considered more of a fast digesting carb), that would give you only 2 shakes out of the first 4, with two to go.
Then have a hearty dinner, like you have for #4 just find a sub for the potatoe, go sweet potatoe with veggies or brown rice with veggies or wheat pasta with veggies, or could even have your salad again.

Then when you go to have your #6 go with what you have, with maybe half the whey protein in the shake.(20grm ish)

You will get there.

[Kaboom]

Stay away from the natural juices

[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, both 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 or PBandJ on white bread, or 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(ie. brown rice, sweet potatoe, wheat pasta, bunch o'veggies)

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.

[simon1982]

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.

Perfect! thanks so much for all your help looks like iv now got a diet!!! the only thing i think il struggle with are the fact that i cant have any salad dressings as i really like my hellmans creamy salad cream lol but im sure il manage! fish i tend to stick to are smoked haddock and cod fillets and tuna...iv never really tried any others but i tend to like all fish... iv got a couple of other questions if thats alright, im not really a sweet eater but when i do diet i sometimes rarely get odd cravings for somthing sweet, is there anything sweet thats safe for me to munch on just to satisfy the urge when it happens? also is it safe to use small amounts of low fat margerines or butters on bread and the my baked potatoe or is dry best? and also bisto gravey if i do a chicken dinner?
also am i pretty safe to assume that this diet will help me to shed bodyfat whilst still building muscle?

[GRAVESY079]

Originally Posted by simon1982

Perfect! thanks so much for all your help looks like iv now got a diet!!! the only thing i think il struggle with are the fact that i cant have any salad dressings as i really like my hellmans creamy salad cream lol but im sure il manage! fish i tend to stick to are smoked haddock and cod fillets and tuna...iv never really tried any others but i tend to like all fish... iv got a couple of other questions if thats alright, im not really a sweet eater but when i do diet i sometimes rarely get odd cravings for somthing sweet, is there anything sweet thats safe for me to munch on just to satisfy the urge when it happens? also is it safe to use small amounts of low fat margerines or butters on bread and the my baked potatoe or is dry best? and also bisto gravey if i do a chicken dinner?
also am i pretty safe to assume that this diet will help me to shed bodyfat whilst still building muscle?

No Prblm.
After staying true to a diet for about 2wks, allow yours self a cheat once a week if you start to crave. Try to keep it on the same day of the week, that way it prevents you from having it on a friday and then the next cheat on Tuesday. have a dessert or something after dinner, jsut do not go crazy and eat a whole thing of cookies. Be Smart about it and you could have almost anything, almost. Just make sure it does not have a lot of fat and carbs together, bad recipe for disaster.
The butters and margerines tend to have saturated fats and trans fats, I would stay clear of those. But "i can't believe it's not butter spray" can work, just a couple of sprays not half the bottle lol, I think it has trace macros until you get up to ten sprays, could be wrong.
For the bisto gravy i looked here The Daily Plate on LIVESTRONG.COM - Calorie Counter, Weight Loss, Food Calorie Counter, Nutrition Facts | LIVESTRONG.COM, some types had a ton of carbs about 68grms and others had only about4grms. Personally I would not use it, I never really liked gravy, I go with a dry rub when looking for flavor.

-
salmon , swordfish tend to be considered fattier fish
cod, flounder, Tilapia considered leaner fish
Tuna and haddock not to sure about.

[simon1982]

Originally Posted by GRAVESY079

No Prblm.
After staying true to a diet for about 2wks, allow yours self a cheat once a week if you start to crave. Try to keep it on the same day of the week, that way it prevents you from having it on a friday and then the next cheat on Tuesday. have a dessert or something after dinner, jsut do not go crazy and eat a whole thing of cookies. Be Smart about it and you could have almost anything, almost. Just make sure it does not have a lot of fat and carbs together, bad recipe for disaster.
The butters and margerines tend to have saturated fats and trans fats, I would stay clear of those. But "i can't believe it's not butter spray" can work, just a couple of sprays not half the bottle lol, I think it has trace macros until you get up to ten sprays, could be wrong.
For the bisto gravy i looked here The Daily Plate on LIVESTRONG.COM - Calorie Counter, Weight Loss, Food Calorie Counter, Nutrition Facts | LIVESTRONG.COM, some types had a ton of carbs about 68grms and others had only about4grms. Personally I would not use it, I never really liked gravy, I go with a dry rub when looking for flavor.

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?