I need some diet help.

opethdisciple

opethdisciple

opethdisciple

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I have been trying on and off for some time now to loose the belly fat I have been carrying since I was a boy.

Neer really got any where dispite my best efforts and plenty of cardio.

My problem is probably the fat I have been trying to lift weights during this time and have been eating to give me energy to lift, which has been undermining my fat lose efforts.

I need some one to help me formulate a healthy diet that will allow me to continue hitting the gym with energy to lift weights, but also enable me to be in a calorie deficit so I can actually lose some fat!!

Plan for the last month has been 3 day split and 4 days cardio.

A general day for me looks like this:

Weights day:

9am. 2 peices of toast (brown or white) butter, banana, cup of semi skimmed milk and 30g of Whey.

2 coffees no sugar.

1.30pm. Lunch. Either a sandwich (chicken ham( from a italian cafe, so the sandwiches are a little healther than the english varieties, or a plate of pasta and chicken breast or I go to a vietnamese restaurant and eat rice/noodles with beef/chicken and salad

6pm. Preweights So far I have been eating a sandwich with a chicken breast.

9pm. Dinner. Fish/steak/chicken potatoes/sweet potatoes or rice with salad or veg.

9.30. Cup of tea and a 0% fat activia yougurt.

---

If cardio day I drop the preweights sandwich.

---

Clearly the above is not putting me in a calorie deficiet as I have been doing loads of cardio work over the last 6 weeks and lost 0% fat.

So how can I clean this up, and still have energy for the gym??
 
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Eat less.

Work out the calories for your lunch and dinner, I suspect that's where you're slipping up.

Ditch the pre workout sandwich, have a banana instead.
 
White bread and butter isn't going to help. Most yoghurts are full of sugar, so check.

Try varying the meals, I see very little vegetables. You can't live on chicken breast and rice. It's not realistic.

Look at making healthy soups, they're loaded with essential nutrients that your body craves. You will also notice energy levels going up. White bread and chicken! I'd feel dead if I ate that, never mind weak.

Do some research.
 
Ditch the cardio. That's for ladies in leggings. ;)

Lift bigger weights and stop eating refined carbohydrate - that stuff will:

a) kill you via diabetes;
b) lead to nice insulin spikes that make you crash and feel knackered;
c) not help you in any way, shape or form.

Weightloss is NEVER easy, unless you get food poisoning, so suck it up and get it done! :)
 
That diet isn't great. We don't know how much you're eating as you're not working out the calories. Furthermore, wouldn't it be cheaper/better to make your own lunch?

Until we know how much you eat of what you've told us, and what the calories are, we'll just repeat the same advice. That pre-weights sandwich isn't helping as it'll take you a while to digest that. A banana will give you enough energy.

Ontop of the weights routine, I'd do HIIT insteads of basic cardio - but that's quite specific and you need to make sure you're doing it right.
 
the number 1 thing you need to do is listen to the advise that has been offered and put in the commitment to make it work.

You have had answers to this question before, and again now FF has provided sound advise.

Stick to it.
 
Just had another look.

Ditch the cup of tea and yoghurt at 21:30 - caffeine will do you no good (even if it is tied in with the tannins in the tea) at that time, and that 0% fat yoghurt is full of sugar.

You dont need either, as one will stop you sleeping well (and up your cortisol levels), the other will just go straight to your adipose tissue.
 
You've not really given much info for us to go on. How much is a little belly fat? Are you nearly ripped or generally out of shape? The less fat you've got to lose the harder its going to be.

As already said though, counting cals for a bit would be a good place to start to see how much you're really eating.

I'd personally cut down on carbs, especially bread and pasta, but I'm a bit of a carbphobe at the minute.

You could always try a fad diet... i hear the juice diet is good. :rolleyes:
 
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In all seriousness OP you're on the right track.

White bread has actually been found to spot reduce excess flab in the lower abdominals, so as long as you're eating at least two slices a day you'll be fine - preferably with a good source of protein such as a wafer ham slice.

Stick to 0% fat yogurts. Not many people realise this, but the ones not advertised as 0% fat actually contain really bad fats which are linked directly to obesity and back fat. Besides, if you're working out a lot during the week, having a sugary snack before bed will make you feel a lot more energetic when you wake up :)

Don't focus too much on weight training, but lots of cardio instead. As everyone here will agree, the body likes to maintain a balance. So if you build lots of muscle in your legs by doing lots of running or cycling, your upper body will increase protein synthesis and also start to bulk up. This is why it's important to make sure you're getting that slice of wafer thin ham with your sandwiches.

Also you can ditch the whey in your diet. Prices are going up 20% due to the gov. adding a tax to sports supplements. It'll now be cheaper just to eat a steak instead.
 
MoNkeE said:
In all seriousness OP you're on the right track.

White bread has actually been found to spot reduce excess flab in the lower abdominals, so as long as you're eating at least two slices a day you'll be fine - preferably with a good source of protein such as a wafer ham slice.

Stick to 0% fat yogurts. Not many people realise this, but the ones not advertised as 0% fat actually contain really bad fats which are linked directly to obesity and back fat. Besides, if you're working out a lot during the week, having a sugary snack before bed will make you feel a lot more energetic when you wake up :)

Don't focus too much on weight training, but lots of cardio instead. As everyone here will agree, the body likes to maintain a balance. So if you build lots of muscle in your legs by doing lots of running or cycling, your upper body will increase protein synthesis and also start to bulk up. This is why it's important to make sure you're getting that slice of wafer thin ham with your sandwiches.

Also you can ditch the whey in your diet. Prices are going up 20% due to the gov. adding a tax to sports supplements. It'll now be cheaper just to eat a steak instead.
Click to expand...

:D
 
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