Im looking to start leaning out in a week or so so would like some pointers on the best way to go about it to try get rid of some fat and retain muscle!
My current diet is this:
1) 100g shredded wheat, 2 glasses milk, Banana
2) Protein Flapjack (22g protein, 44g carbs, 310 cals)
3) Weight gain shake (50g protein, 84g carbs, 600 cals) Post workout
4) Dinner (usually fish/chicken with jacket/new potatoes and salad)
5) 1/2 serving of weight gain shake (25g protein, 44g carbs, 300 cals)
6) 2 glasses milk, handful of peanuts
I'd say this is around mainenance for me, but obviously id like to tweak it so i can lose some fat and also maybe if im lucky gain a bit of muscle too.
Im thinking of possibly swapping meals 2 and 5 around. I'd also be adding in some peanuts with most meals to get some more healthy fat and an egg or two a day for more protein. Can anybody help tweak this so i retain my muscle and lose some fat please. Im gonna be doing cardio aswell, probably about 30mins of fasted cardio twice a week. If it was changed to this:
doesnt look like theres much food there to be honest and if that wer my diet i wouldnt even class meals 2,3,5,6 as proper meals they would be snacks to me so i cant really say too much
examples of meals you could add in somewhere.... 1. 200g salmon , 50g brown rice, broccoli 2. 200g lean steak mince, 2 wholemeal pittas, broccoli , spinach etc. 3.8 egg whites (3 whole), 50g wholemeal pasta, green beans or peas
theres endless varieties to make also add in fish oil supplements high in epa etc, green tea
one thing i will say is you need to stick to the same diet for atleast a week and note changes and if needs be alter slightly bit by bit its easy once u get going
The thing is pal, for me that actually makes me gain, cos i used to be pretty skinny when i was younger and ate virtually nothing. Now i dont really need to eat much to gain. I dont know whether to add some more cals in cos ill be doing cardio or to lower the intake even more??? Like i said though, my weight is stable on that diet. I would add in another meal (like fish and pasta at meal 5) in place of or in addition to one of the others (eg. instead of the protein bar) but i dont want to gain any more fat now, i really would like to lean out.
I will get some fish oil supplements, thats an excellent suggestion... also gonna get some bcaa's to have before the fasted cardio.
I'd stick that weight gaining shake in the cupboard for another time and get yourself some whey protein. The 50gs of carbs it contains is most likely simple sugars?? which is going to be detrimental to your goal. Instead put a cup (around 50g- carbs) of oats in your in your shake with how ever much protein you require.
Nah mate, some of it is quick digesting carbs obviously cos its for post workout, but it also contains slow digesting carbs too. I may do what you suggested though as my pals got some whey protein he doesnt want and i can use it post workout with some oats and maybe adding in something quick digesting too.
1) 100g shredded wheat, 2 glasses milk, Banana ( where is protein? )
2) Protein Flapjack (22g protein, 44g carbs, 310 cals) ( what time is this? could go more healthy with other means such as fruit,nuts etc)
pre gym protein is where?? 3) Weight gain shake (50g protein, 84g carbs, 600 cals) Post workout ( whey would do fine and a banana)
4) Dinner (usually fish/chicken with jacket/new potatoes and salad)
5) 1/2 serving of weight gain shake (25g protein, 44g carbs, 300 cals) (would drop the weight gain and use whey or real food).
6) 2 glasses milk, handful of peanuts
Few things i dont think are right but thats my opinion.. Not much veg at all.. could add in more fruit and deff drop the weight gain protein, whey would be a better soultion or use real food such as turkey/chicken/eggs etc.
No protein in the morning? why's that? Should be consuming protein 1hr before a workout. On a workout day i would have a shake or cottage cheese before sleep but not on a non workout day.
I workout about an hour after meal 2 mate. I have meal 1 as soon as i wakeup, then an hour later have meal 2. So I have the protein from the 2 glasses of milk, and also 22g from the protein flapjack. Like i said though, i will add in eggs too to bump the protein up.
The only veg i normally have is with dinner, but thats normally a massive portion, ie. probably about 3 portions. I eat fruit throughout the day as snacks too, so always get at least 5 a day.
Do you think that using normal whey protein will be ok, as ill be getting in less carbs and less calories than with the weight gain shake??
On your non workout days what would you have before bed?
Personally i dont have anything pre bed on non workout days but i train 5 days a week so its only 2 days i dont have protein before bed as in theroy 1 of those days will be my cheat day too.
With that weight gain there just seems to be too many carbs and it would be worth trying whey to see how you get on, as remember its all about trial and error to see what suites you best.
The whey would have less carbs by a big margin but a good source of protein to ensure you dont lose your lean muscle. I would try to add more veg through the day rather then just one meal but again its down to what you can acutally fit in with work/life style etc.
When you mention fruit during the day.. just try to have those early on or before a workout rather then later on and with this im more so aiming at banana's.
Deff think you will benefit from adding in the protein in the morning as your body will be starving for it when you wake up since you have been asleep for a good ammount of hours.
So post workout I could just have a whey protein shake and a banana, rather than my usual weight gain shake that contains 50g whey protein, and carbs?? Should i be looking to replace those lost carbs elsewhere in the diet?
No if you are cutting i would not add more carbs and see how you get on. Just monitor your weight and how you feel energy wise.
You could easily stick to that protein shake post workout but in a healthy thinking way a banana would be fine but yeh, use it since you already have it. No point in wasting it, but try other means of protein in the other times to avoid too many carbs since you want to "cut"
Ok thats great info mate, thanks. Once ive finished the weight gainer shake ill just get some whey protein and have that with a banana after workout. Im gonna modify my diet a bit and post it later to see if that will be an improvement for the moment.
I use glucose pwo. Agree with all most all that tank said. Pre bed meal is essential in my mind but i try and avoid carbs at that time of night. I know people say its your daily macros that count doesn't matter about carbs before bed but I like a shake and a spoonful of peanut butter. Would try and eat more solid food mate. At least four solid meals a day.
1) 100g shredded wheat, 2 glasses milk, Banana ( where is protein? )
2) Protein Flapjack (22g protein, 44g carbs, 310 cals) ( what time is this? could go more healthy with other means such as fruit,nuts etc)
pre gym protein is where?? 3) Weight gain shake (50g protein, 84g carbs, 600 cals) Post workout ( whey would do fine and a banana)
4) Dinner (usually fish/chicken with jacket/new potatoes and salad)
5) 1/2 serving of weight gain shake (25g protein, 44g carbs, 300 cals) (would drop the weight gain and use whey or real food).
6) 2 glasses milk, handful of peanuts
Few things i dont think are right but thats my opinion.. Not much veg at all.. could add in more fruit and deff drop the weight gain protein, whey would be a better soultion or use real food such as turkey/chicken/eggs etc.
No protein in the morning? why's that? Should be consuming protein 1hr before a workout. On a workout day i would have a shake or cottage cheese before sleep but not on a non workout day.
why should you have protein one hour before a workout??
why should you have protein one hour before a workout??
because studies have shown that your muscles actually get better protien uptake/absorbtion from protien taken about an hour before a heavy workout more so then just having protien after, the thoery is pretty sound tbh if you have a lack of protein whilst working out then your muscles are going to suffer! but you need to refuel them after too hence why you have protien after your workout this also ensures you keep a positive nitrogen balance thus keeping you from being in a catabolic (muscle wasting) state! tbh i have protein in all six of my meals to keep this positive nitrogen balance, wich in simple terms means you never miss the opertunaty to build muscle/keep muscle! it goes in alot further then that but rather then go into all the detials wich would be a very very long read this is the short and simple reason
What do you guys think of this diet? If you have any suggestions or things that could be added or taken away then let me know!
1) 75g shredded wheat (or 100g, dont know whether 100g should be kept for when i want to bulk again?), 2 eggs, 1 glass of milk (or 2 glasses, again not sure whether 2 would be better kept for when i want to bulk a bit again?)
2) Either protein flapjack (22g protein, 44g carbs, 310 cals, low sugar, low fat) or 1/2 serving of a whey protein with semi skimmed milk...which option would be best?
3) Post workout - 1 serving of whey protein with semi skimmed milk and a banana
4) Dinner - Potato & meat/fish with salad/veg
5) another smaller serving of meal 4 with some peanuts also
6) 1/2 serving of protein shake with semi skimmed milk (or 2 glasses milk and peanut butter with oatcakes, not sure which one would be better?)
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