ShapeFit.com

[swanso5]

PROTEIN WITH EVERY MEAL PROTEIN WITH EVERY MEAL PROTEIN WITH EVERY MEAL PROTEIN WITH EVERY MEAL PROTEIN WITH EVERY MEAL PROTEIN WITH EVERY MEAL PROTEIN WITH EVERY MEAL PROTEIN WITH EVERY MEAL

where possible don't have yoghjurt as your main protein source for meals, it would have more carbs than protein in it anyway...solid protein at all meals

also 5+ hrs between meals...no good

for meals after training have no fat what so ever

you need 1g or protein per pd of bw so if your 180pds you need at MINIMUM 180g of protein every day

sure of the 120g of fat? that's way too much anyway if it is...should probably 305 of total cal's either way not 40+

need more carbs too...you really need to get this post training meal worked out...you won't be recovering fully with what you do now

let's break it down

you need food for the following where i've put approximate calorie requiremenys next to each:

daily function of internal organs + (10 x bw in pds)
daily activity + (11- 12)
accidental activity + (12 - 13)
exercise activity + (14 - 15)
regeneration of glycogen / protein stores to maintainence levels + (15+)
super compenstaion of glycogen / protein stores for building muscle etc + (15++)
a steady strem of nutrients through the night when your sleeping (this is more nutrient timing but still needs to be catered for)

then start again the next day

so if your serious about this than you'll need at least 15 cal's per pd of bw everyday and maybe more depending on metabolism, activity levels etc

[swanso5]

some more, had to go back and check your stats...

at 67kgs / 160pds approx and for your goal you'd need at least 15cal's per pd of bw which is probably 2700 cal's off the top of my head...

go to fat loss section and read The Definitive Guide To Fat Loss and Abs

[snorkles]

but I am aiming for fat loss that is why im basing my calories etc on 2100 cals daily.

[swanso5]

the best way for fat loss is to keep cal's at maintanence level and increase activity a little but i think you've gone a little exercise crazy and dropped cal's too low...i think you need to increase cal's a little while keeping training the same...ecpseically with 2/day training days...this is where the post training meal comes into it...if you don't recover than you've broken muscle down with training in effect having less muscle and without recovering and building it back up, you're losing muscle, thus getting fatter everyday until you do

[snorkles]

looking at my workout plan how can I add some more activity please? thnaks

Sunday- HIIT
Monday- cardio + full body workout + abs
Tuesday- rest
Wednesday- Cardio + full body workouts + abs
Thursday-HIIT
Friday- rest
Saturday-Cardio+full body workouts + abs

[swanso5]

re read my last post...i said usuaully you would try and add more activity without dropping cal's but your activity is already high so you can't and your cal's probably aren't high enough

if i was you i would keep cal's the same but decrease exercise a little...

Sunday- HIIT
Monday- cardio + full body workout + abs...take out cardio for 1 session a day
Tuesday- rest
Wednesday- Cardio + full body workouts + abs...take out cardio for 1 session a day
Thursday-HIIT
Friday- rest
Saturday-Cardio+full body workouts + abs...take out cardio for 1 session a day

there'so way you can be in a calorie deficit and sustain 2 sesions a day

also you can't continuously sprint in a cal deficit either...maybe sprint 1 a week (actual track sprints like your tabata) than do 1 regular interval session (30secs on / 90secs on or something like that) and 1 aerobic interval training session (90secs on 120 off etc)

i'm not sure what wts your doing but any exercise that isn't a squat, deadlift, lunge, row, pull up or bench/push up, take out

[snorkles]

so you are telling me to keep the HIIT sessions and remove the cardio (as in jogging?) because ive been weighing 147lbs and 31" waist for about a month now, and I seem stuck for a reason which I dont know. and im highly active and cautios regarding food...

[snorkles]

today-

Breakfast 7am- weetabix cereal + milk+ orange
7.30am-HIIT
8.15am Post workout- 4 brown bread slices+ can of tuna + 1 tomatoe
Lunch 12pm-3 portions beef + 3 potatoes
4pm Apple + yogurt+special k bar+ cup of milk

7pm- 3 slices turkey+ 2 slices baronesse + 1 tomato

= 2032 cals

so I had 2032 from the 2100 fat loss cals. I felt starved all day and didnt feel satisfied after every meal. this is the problem I have faced since day 1 of my transformation (may/june). I dont know why, I llok at what other people eat through journals etc and I say to myself that even their food wouldnt satisfy me. It is ONLY because of my dedication and will to REMAIN with my current body that I hold on to this diet and lifestyle so to say because I am never never happy. ive been weighing 147lbs and 31" waist for about a month now, and I seem stuck for a reason which I dont know. and im highly active and cautios regarding food...
BUT EVEN IF this diet will help me achieve my goals (which I am sure of), I am not liking the idea of starving everyday. Its not a good thing for me, evern mentally.

Let me talk a bit about this:

background- My country has the tendency of eating "big". I live in Malta. I know this forst of all because we are an island visited by thousands of tourists yearly and I also have realtives living abroad and they are amazed by out portions of food. The majority of the peopulation here is let's say fat in general but they look "normal" here. Im saying about 18-20% bodyfat. So that is why I posted pics of my food because I didnt want to get the idea of having a portion which for us Maltese people may seem normal and for foreign forum members it may be a lot. But I got that resolved ok. Im eating good portions.

personal- Now, personally speaking. I need to exaplin some things. I was never a fat kid, never. I was always between 16-18% bodyfat maximum and the most amount of weight I was is: 171lbs when I was 14 yrs old and 36" waist.I think I was NEVER obese due to the fact that I played a lot of soccer or because I have a good metabolism, but im an mesomorph so Im not the skinny guy who eats what he wants. I was not that type of person who eat a lot of junk food neither was I the type of person who eat every now and then during the day. My day mainly was:I never had breakfast before then have 2 sandwiches at school then arrive from school eat oven some cooked chips and 2 portions of steak/pork or beef. Then at around 9pm I'd have about 400-500g of white pasta. The only "bad" food which I used to eat was chocolates I usually eat 2-3 chocolates a day. Mainly this was my problem: I dont eat a lot of variation but LARGE portions mainly pasta, which I had nearly everyday even twice a day. I love it. Even when we went out to a buffet, I usually would be satisfied after my 5-6th serving. That's a lot. So apart from our country eating a lot, I personally was a person who ate a lot more than those around me. Even when I usually went to eat with people at restaurants, they never have 2 course meals but I do so. they see it as something not normal.

My life during the diet- I did the diet because I like the "athlete body" and wanted one especially with my dream goal: six pack abs. I am a person who is determined,responsible and willing so I carried out the Abs diet and from June till now went from 36" to 31" wasit and from about 17% bodyfat to 12% bodyfat and you all know how I look now, I have pics posted here. Too bad I dont have "before" pics. I know how to control myself easily, I can keep away from pasta which I loved and eat nearly everyday, for even a month and never had any chocolates since June. I completely dont miss chocolates and junk food or popcorn etc. The fact is that I have been doing this diet for some months now and my stomach seems to reamin an "obese stomach" since I am never never full or satisfied. This week I had 2 cheat days (carb refilling days after 5 days of calorie defecits) after all these months and I eat 250g of brown rice and wasn't full, then in the afternoon had a 500g serving of spaghetti and wasnt satisfied and the next day I had a meal which satisfied me: whole 500g box of special K cereal with milk for every serving + a special k bar and a banana. mind you, I had 2 portions of fish and a large salad after 2 hours but this is what I need to be satisfied. I obviosuly cannot live like that where I'd have to eat about 1500-1700cals every meal to be satisfied. I hope I made my point hehe

So I am talking about this problem just to express myself and maybe people experienced this problem and can help me et.c Like I said previously, I AM NOT GOING TO STOP with my current lifestyle etc but I am just unhappy but I am happy with my body so that is keeping me eating this food. thanks and sry for the long post.

[swanso5]

- yes drop the jogging which can actually make you fatter by holding onto fat, not burning it
- not enough food i think, you need 2 more meals at least
- yes you want to hityour level but the more meals and the more food you can do it in the better...this means plenty of veggies at every meal for extra food but not extra cal's
- you should never be hungry, even when dieting...this means you need fuel and are probably burning muscle
- here's what i'll have today and see it would satisfy you...bear in mind i'm only 165pds at 5'6"

1 - weetbix x 6, 400ml milk, sugar
2 - 200g yoghurt
3 - apple, 100g mince meat
4 - banana, 100g chicken
train
5 - whey/water shake, rice bubbles, 300ml milk, sugar
6 - sausages x 2, bread x 2, veggies
7 - 100g steak, veggies
8 - 50g chicken meat, veggies
9 - 50g chicken meat, veggies
10 - fish, quick (chocalte milk mix), 250ml milk

water all day long, it'll be 37 degrees here today

don't know how many cal's but i'd say about 2300 - 2500 cal's a day which is probably mainteneance form me...i could eat more but can't afford too

- like i said if your highly active than you'll need more calories...your body won't drop fat un til it knows it's getting adequte calories to do so which it isn't in your case
- veggie, salad and protrin portions won't really matter, only carb portions are the one's you wanna curb
- 500g of pasta is way worse than chocalate
- i live in a world where almost everyone has a license to drive but i don't...you don't have to do what everyone else does because its the "normal", normal people look normal for that very reason
- a couple of tricks to use is to have 2 glasses of water before every meal...use dinner plates to control portion sizes...finish what's on the plate then have another 2 glasses of water, wait 10mins and see if your still hungry...eat veggies first at every meal to slow digestion...increase protein portions so that you ahve something about the size of your fist at every meal
- simple carbs are exactly that, simple meaning theyb take nothing to digest and mostly just make you hungrier
- if "refeeding" don't refeed with too many carbs like you have
- also if you've off losing a buit of weight your best choice is to simply maintain where you are now, have maintenance cal's for about 4 weeks letting the body get comfortable with that amount of intake then trying to decrease fat again...you can't continuously lose wt, the body will fight you every inch of the way

[snorkles]

[snorkles]

today's food :

breakfast 5.45am- apple+ 3 eggs+ 2 servings oatmeal cereal
6.30-8am FBWO + abs + 15minc ardio
Post workout- 4 slices brown bread+ can of tuna+ 2 tomatos+ 3 black olives
12pm- 2 oranges + special k bar
2pm- yogurt
4pm- small chicken breast + 1/4 of a cauliflower
6pm- 2 cups of milk
9pm- small portion of pork (no fat) + 2 tomatoes and some coreslaw

= 1935 cals
carbs-269 g
prot- 171g
fats-73.5g

[swanso5]

i think i mentioned this else where but you want the bulk of your cal's, ecspecially carbs around breakfast and post training time

something like this:

1 - 20% total cals / 35% total carb cals
train
2 - 20% total cals / 45% total carb cals

all other meals are distributed evenly with total cal's (so if 6 other meals have 10% of total cals at each) as well as carbs (if 6 other meals have 5% of carb cals at each)

[snorkles]

breakfsat- 3 oatmeals+ 3 eggs (2 whites) + apple
10am- vegetable salad with some corn + 2 turkey slices
2pm- yogurt + 1 pear
4pm- 100g pasta with can of tuna (pasta "al tonno" that is)
7pm- 4 cups of milk + weetabix cereal + 2 bananas + 1 apple

=
3000 cals. (a lot of carbs i know ) the pasta was serving is 1857 cals so basically i was in good balance hadnt I taken that. a serving was 95g. the can of tuna alone made it high in calories as it is 350 alone. well, better luck next time. il calculate carb/protein/fats later mate. Rest day today by the way. Hope I wont get fat from today

[snorkles]

I was playing around with some cutting diets. I read and asked a person on another forum who helped me a lot and provided me with his diet then I based a diet on his diet and I made out 3 samples. what do you think.

SAMPLE 1
Meal 1-Breakfast- cereal + milk+ 3 eggs (2 whites)
Meal 2-veg salad +can of tuna

Meal 3- 3 turkey pieces + 3 fat free cheese+ 2 tomatoes

Meal 4- 1 chicken breast/+ small salad
Meal 5- fat free yogurt
Meal 6- 1 chicken breast + 1 tblsp olive oil

= approx. 2006 cals

SAMPLE 2
Meal 1-Breakfast- cereal + milk+ 3 eggs (2 whites)
Meal 2-veg salad +can of tuna

Meal 3- 3 turkey pieces + 3 fat free cheese+ 2 tomatoes

Meal 4- 2 small fish portions+ small salad
Meal 5- fat free yogurt (with 15-20 almonds)
Meal 6- 1 chicken breast + 1 tblsp olive oil

= approx. 1936 cals


SAMPLE 3
Meal 1-Breakfast- cereal + milk+ 3 eggs (2 whites)
Meal 2-veg salad +can of tuna

Meal 3- 3 turkey pieces + 3 fat free cheese+ 2 tomatoes

Meal 4- 2 small fish portions/chicken+ small salad
Meal 5- fat free yogurt (with 15-20 almonds)
Meal 6- meat ranging from lamb/pork (no fat)/beef+ 1 tblsp olive oil

= aprrox. 2000 cals

[swanso5]

they all seem basically the same but still at least 300 calories too low for you i think so you'll simply lose muscle while holding onto your fat

avoid fat free yoghurt, full of sugar which you don;t want