ShapeFit.com

[snorkles]

First of all my details:


18 yrs
30.5" waistline
67kg
5"5 tall
12% body fat

these are my pics:

front and side
http://img148.imageshack.us/my.php?image=dscn1584ht5.jpg
http://img91.imageshack.us/my.php?image=dscn1585bx1.jpg

My goal is to be physically well built with also the ability to run/sprint with great stamina. Sort of the abilities of a soccer player. this type of body I mean sort of: http://imgserv.ya.com/galerias2.ya.com/img/6/620c97b4b131f454i3.jpg

_______



My diet:
Poultry (chicken,turkey etc)
All kind of meat
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Milk
Low fat yogurt
Olives, olive oil and capers
Brown bread -(I rarely have)

These last days since I started cutting this was my diet mainly:

Day 1
breakfast- 2 oatmeal with skimmed milk + fruit (orange) + 5 eggs (4 whites)
workout- abs + Tabata sprints
post workout meal- 1 oatmeal with 2 cups skimmed milk + turkey + can of tuna
1pm apple
2pm steak with 2 potatoes and veg.
5pm 2 turkey slices and some capers + cup of skimmed milk

day 2
did 30min cardio and my breakfast consisted of:
1 Special k cereal serving , 1 cup skimmmed milk, 3 eggs (2 whites), and 2 small chicken breast left overs from yesterday. as for drinking I drank 2 litres of water.
11am- fat free yogurt + 2 pears
2pm- veg salad with can of tuna
5pm- (preworkout)- large cup skimmed milk, 3 egg whites , 5 black olives.
6-workout (abs and legs)
handful of almonds
7.30pm- (post workout)- big bowl of veg salad + 2 portions cubrol + 3 small fat free cheese
8pm chicken and a lot of vegeteble salad + 2 slices fat free cheese and 8 almonds

day 3 (rest day)
breakfast: oatmeal,orange and 3 eggs (2 whites)
11am- veg salad with pieces of meat+ apple
1pm- yogurt + pear

3pm- pork + veg salad + orange
5pm- 8 walnuts+ 2 cups of milk
8pm- 2 portions chicken breast + 2 slices fat free cheese.

As you can see im keeping carbs all before 12pm. Fats late at night.

day 4

breakfast: oatmeal cereal with pear
10am football (1hr)
11am fruit salad (2 apples,1 pear)
12am football
1pm 2 servings brown rice
2pm workout (chest+triceps)
post workout- 2 large servings oatmeal cereal
7pm- chicken+ veg salad+broccoli+banana+chocolate (bounty)

day 5

(a lot of footie at college today to burn what I had yesterday!!)

breakfast: 2 oatmeals with 1 low fat yogurt and pear.3 eggs (2 whites)
9am- football
10 am- vegetable salad with chicken pieces
11am-1pm football
1pm- small veg salad with 2 turkey slices
4pm- broth and can of tuna
5pm workout- shoulders,traps + abs
7pm-post workout- 2 chicken drumsticks + large veg salad.
9pm- 3 cheese slices, corslaw and couple of capers

day 6

breakfast 8am: 2 oatmeals with 1 low fat yogurt and pear.3 eggs (2 whites)
11am- 1 small brown bread bun with 1 chicken piece + apple
football 1 hr.
1pm- corslaw + 3 turkey slices
3pm- 2 steak portions + large veg. salad
5pm- apple + 5 walnuts

As you can see no more milk at all except with breakfast.


My workout routine (fullbody workouts) :

Monday : 30-35mins cardio when I wake up. weights+abs (6-7 hrs later)

Tuesday- Rest

Wednesday- Weights+ abs + HIIT (sprints or rope) (10-15mins)

Thursday- 30-35mins cardio when I wake up

Friday- Rest

Saturday- Weights + abs + HIIT (sprints or rope) (10-15mins)

Sunday- 30-35mins cardio when I wake up

is this a good programme for cutting? or should I give up a cardio session and instead throw in a HIITsession?

I know that its more ideal not to do cardio/HIIT on weight days but I cannot right now with my current college schedule. But ive done it for the past months and still was capable of doing it etc.

[swanso5]

are you doing the training indicated in the 6 day plan where you do bodypart splits or the bottom plan where you say your doing full body workouts??

everytime you eat you need to have some protein, there's a few where you didn't

never exercise before breakfast, ever

it's fine to keep all carbs before 12pm but only if train before than too...a better idea is to have all carbs at breakfast and then the meal immediatley following your workout with fruit, veg and salad at the other meals...so if you train at 5pm, still have carbs after it

[snorkles]

thanks for the repl.y Only this week I used split routines, as from Monday I am going back to FBWO. I tried split routines out because I had never used that system but I didnt like it at all + people recommended me in doing FBWO if my goal is to cut.

I got you about the carbs thing. Right now I am mostly taking carbs in my breakfast mostly.

this is what I eat yesterday:

bfast- special K cereal+ pear + 3 eggs (2whites)
workout
post workout- can of tuna, 3 turkey slices , caprers + apple
2pm lunch- 2 portions beef + large veg. salad
4pm- can of tuna, 1 chicken slice (bought like the turkey slices),capers+ tomatoe
dinner 7pm- 6-7 small portions of chicken breast + large veg. salad

Today is my rest day (im waiting like hell for tommorow to arrrive, I hated the split routine week!). this is what i am going to eat:

breakfast-10am (woke up now,yeah) had 1 and a half servings special k cereal + 3 eggs (2 whites) + apple
12pm- chicken breast + large veg salad+ 3 slices fat free cheese

I'm out for the rest of the day so I dont know what Im going to eat probably Il buy a fruit from somewhere and when I get back home I eat the rest of the chicken breast with veg salad and a can of tuna. with some fat free cheese late at night.


thanks for the reply

[swanso5]

you should take the tuna with you to snack on with your fruit...remember protein everytime you eat...be prepared

[snorkles]

ok mate. What can I carry as a protein snack instead of tuna (since I cannot take the can to school and open in it etcetc.)

Today I was the least ever I was: 66kg after having breakfast that is. Next days il check upon my waistline. I guess changing routine for a week seemed to efffect. Im going back to full body workout (new programme tough,full of compounds) routine from tommorow.

what I eat today (rest day)
breakfast-10am (woke up late) 1 and a half servings special k cereal + 3 eggs (2 whites) + apple
12pm- chicken breast + large veg salad+ 3 slices fat free cheese
was out the whole day drank a lot of water throughout
8pm- large veg. salad with can of tuna + 3 egg whites+ 3 turkey slices+3 fat free cheese slices + 5 black olives.

thanks.

[swanso5]

can empty the tin into a tupperware container...boiled eggs...meat cuts...leftovers from dinner...cottage cheese...or how about the tins with the pulley rings on top?/

[snorkles]

i see i see. il try those mate. what exactly do you mean by meats? can you elaborate on meats please, which are good and which are bad. thanks

[snorkles]

as for today i eat:

5.30am-woke up and went for a 15min walk and 10 min jog.
630am-breakfast- 2 oatmeals + 1 apple + yogurt fat free + 3 eggs (2 whites)
11am- small veg salad with 1/2 can of tuna
1pm- larger veg salad with 1/2 can of tuna
5pm- 1 brown bread sandwich + 3 turkey slices+5 black olives+some capers+2 tomatoes
5.30-7pm -full body workout + abs
7.45pm- 1 pear+ 2 portions fish + veg corslaw+2 egg whites
9pm- handful of almonds + 2 slices fat free cheese.

any comments please? remember my goal is cutting..

[swanso5]

- re read my post from 3 or 4 back and see what your doing that you shouldn't
- any meat is good meat so long as it doesn't have 10pds of fat hanging from it...some fat is beneficial too...turkey, chicken, beef, lamb, fish, tuna, sardines, pork etc
- have banana for meal 1 first than eggs, oatmeal...save yoghurt for later
- have apple and yoghurt about 9ish...look at the yoghurt's label for ingresients and look artiificials that are in there...proper yoghurt is more often than not better than fat free...just try not to exceed 20g of carbs per serve
- make meal 3 a full tin of tuna and make both salad medium sized
- you'll need another meal around 3ish

actually to save me time do this exactly how it's written doing whatever you need to get it right (prepare, take food with you etc)

1 - banana, eggs, oatmeal
2 - apple, yoghurt, almonds
3 - pear, tuna, salad
4 - chicken breast, salad
5 - fish, salad
train
6 - protein shake or if not some chocolate milk
7 - turkey sandwich, veg, salad
8 - a protein source from above, salad, veg

[snorkles]

so I always have to take the fruit 1st in my breakfast?

and what about eating on training days and rest days? how do I specifically vary them.

thanks again.

[swanso5]

- yes fruit first always when you eat it
- off days will be the same but without the post training meal

[snorkles]

[swanso5]

8 - 1 = 7 meals on off days

[snorkles]

ok. because currently I am taking 6 meals on workout days that's why. this is what I eat yesterday: (rest day)

breakfast- special k + 3 eggs+ apple.
10am-apple
11am-yogurt with almonds
football for 45mins.
2pm-corslaw with turkey slices
3pm-apple and some almonds
5pm-2 servings of chicken breast (7-8 small portions in total) and 2 servings of medium sized broccoli

slept at 7.30 until now (5am) lol (was tired)

[snorkles]

what I eat today:

6am-breakfast- special k + apple + 3 eggs (1 white)
9am-football
10am- fat free yogurt+ apple+ 10 almonds
12am-football
1pm-veg salad. + apple
2pm- cardio jogging (30mins)
3pm- brown bread sandwich with 2 turkey slices and 2 olives
large veg. salad
3 pieces fish (hand palm-sized portions)
about 10 almonds.
6pm- 3 turkey slices, 4 black olives + pear
I will have something light tonight, probably small salad + some protein (maybe a chicken piece)