Is Diet ok ?

Mr Me · Post by **Mr Me** » Sun Aug 27, 2006 7:45 am

Diet:
Im 18 yrs old, weigh 160lbs/73kg and are 174cm tall/5'9"

meal 1: Cerial with skim milk (Weetbix/Cornflakes)
meal 2: Optimum Protien 100 % Whey Powder Drink (with water not milk)
meal 3: 100g Beef steak with salad (lettace and some others)
meal 4: Optimum Protien 100% Whey Powder Drink (with water not milk)
-Workout- either now or between meal 2 and 3
meal 5: 100g Beef steak with salad (lettace and some others)
meal 6: Optimum Protien 100% Whey Powder Drink (with water not milk)
meal 7: 100-150g Chicken Breast with lettace/cuccumber

Am i taking enough protien? Is this diet ok for fat loss? Im trying to build muscle to kill fat on me.
I weigh 160lbs and body percentage fat is about 15% to 18% and goal is to reduce it to about 10% or under in 3months so that then i can work on exposing abs for 6 pack.
Is it possible to do that in 3-4 months?

i do 30-40min cardio 2-3 times a week and do strength work and ab work 4 times a week.
All opinions/critique is welcomed i want to know the truth if im doing wrong or right so i can achieve goal, ive been wanting to achieve it for so long to get fit for summer thx.

swanso5 · Post by **swanso5** » Sun Aug 27, 2006 4:32 pm

all meals except for post workout meal should be food...solid protein sources are the way to go...numerous shakes aren't best but can be used if needed though but don't rely on them... your getting plenty of protien but you need 2 serves of fruit on there somewhere...try this:

1 - cerial, shake
2 - eggs, banana
3 - beef, apple
workout
4 - shake, cerial again
5 - chicken, veg / salad
6 - fish, veg / salad

depending on your program you can lose .5% of badyfat a week following something like this which would put you at 10% in 3 - 4 months and you may lose quicker depending on how strict you are...be sure your losing fat and not muscle though...post your program so we can have a look

Mr Me · Post by **Mr Me** » Sun Aug 27, 2006 9:15 pm

workout routine is:

mondays: Chest/Legs/Abs
tuesdays: Cardio
wednesdays:Back/Shoulders/Abs
thursdays: Cardio
fridays: Biceps/Triceps/Abs
saturdays: rest
sunday: cardio

Chest: 3 x 6-10 (15kg) Bench Press
3 x 6-10 (18kg) Dumbell Bench Press
3 x 6-10 (25kg) Incline Bench Press
3 x 6-10 (35kg) Peck Deck
Legs: 3 x 10 (100kg) 45 Degree Leg Press
3 x 10 (40kg) Leg Extension
3 x 10 (30kg) Squats
Back: 3 x 10 (35kg) Some Back Machien dont know what its called.
Biceps: 3 x 10 (22.5kg) Barbell Bicep Curls
3 x 6-10 (10kg) Concentration Curls
3 x 10 (10kg) Hammer curls
Triceps: 3 x 10 (40kg) Lat Pull down

Thats all the ones i can remember what they are called ill get back to you on teh shoulders exercises im doing and more tricep ones im doing.
Do you any suggestions how i can improve or which other exercises to do thx.

And for the diet u gave me of:

1 - cerial, shake
2 - eggs, banana
3 - beef, apple
workout
4 - shake, cerial again
5 - chicken, veg / salad
6 - fish, veg / salad

can i change the fish for meal 6 to beef again because i absolutely cannot eat fish it taste so not normal to me and for eggs do u mean whole eggs or just the egg whites? and can i replace the banana with another fruit since they so damn expensive.

swanso5 · Post by **swanso5** » Sun Aug 27, 2006 10:51 pm

yeah they were just examples...you in oz or do bananas cost that much everywhere?

Chest: 3 x 6-10 (15kg) Bench Press
3 x 6-10 (18kg) Dumbell Bench Press...take out
3 x 6-10 (25kg) Incline Bench Press
3 x 6-10 (35kg) Peck Deck..take out
...do legs before chest...Legs: 3 x 10 (100kg) 45 Degree Leg Press...do squats 1st
3 x 10 (40kg) Leg Extension...take out and replace with stif leg deadlifts
3 x 10 (30kg) Squats...replace this one with walking lunges...so you'll do squats, stiff led deadlifts then lunges
...do deadlifts 1st for back...Back: 3 x 10 (35kg) Some Back Machien dont know what its called...is it a rowing machine with a chest support???...ad a chin up variation
Biceps: 3 x 10 (22.5kg) Barbell Bicep Curls...alternate with hammer curls eachs ession dependin on what chin up variation you do...if you do chin up with close grip and palms facing you than do hammer curls...if doing wide grip pull ups with palms facing away from you then do bb curls
3 x 6-10 (10kg) Concentration Curls...take out
3 x 10 (10kg) Hammer curls...above
Triceps: 3 x 10 (40kg) Lat Pull down...pushdown???

***your better off taking out light wt exercises such as concentration curls etc and putting more effort into the big hjeavy exercises...no matter of you want to fat loss or muscle gain they will have the best effect

Mr Me · Post by **Mr Me** » Mon Aug 28, 2006 7:37 am

Ye im in Australia, Melbourne....bananas are a killer lol so expensive.

I changed routine to like you said so now its :

Monday: Legs/Chest/Abs
Legs:
-Squats
-Stiff Leg Lifts
-Walking Lunges
-45 Degree leg Pres
Chest:
-Bench Press
-Incline Bench Press

-and i also forgot to mention here that for chest
i also do Dumbell Chest Flys. Should i take them out?-

Wednesdays: Back/Shoulders/Abs
Back:
-Deadlifts
-The back machine i didnt know lol
-Chin Ups (Close-grip)
AND FOR SHOULDERS I FORGOT TO PUT IN WHAT I DO , SO THIS IS IT:
Shoulders:
-Shoulder Press
-Side Raises
-Shoulder Shrugs <------Should i take any of these out?

Fridays: Biceps/Triceps/Abs
Biceps:
-Barbel Bicep Curls
-Hammer Curls
Triceps:
- Lat Pushdown

tuesdays, thursdays, saturday : Cardio... Sunday: rest
for cardio: should i do H.I.I.T ? i normaly just do slow cardio for 30-40min.

and i changed the diet to:

meal 1: Cerial with skim milk (Weetbix/Cornflakes) and Shake (Optimum Whey Protien 100%)
meal 2: dont know for this?
meal 3: 100g beef, apple, salad
-workout-
meal 4: Shake (Optimum Whey Protien 100%), Cerial with skim milk (Weetbix/Cornflakes)
meal 5: 100g beef with veg / salad
meal 6: 100g chicken breast with veg / salad

for meal 2: u wrote that u might want eggs and banana but i have tafe during that recess break so i cant really eat eggs lol so is it alright for meal 2 for me to eat 2 slices of toasted wholemeal bread and an apple?
or is it to much carbs for one day?
Im gonna be strict with this diet for 4 months so i can lose 0.5% body fat or more a week.
By the way thx for all this help dude on this stuff.

swanso5 · Post by **swanso5** » Mon Aug 28, 2006 4:18 pm

where abouts? i'm in richmond...take flies out for now...add in a rear dlet movement on shoulder day say face pulls if you have a cable machine or just bent over rear raises if you don't...add in close grip bench presses for tri's and do 1st before bi's...get some bbq chicken, take the skin off (i don't though!!) break it up and you'll have 4 snack meals ready for you and you can eat it cold or heated...too easy...wat you doin at tafe and which one you go to?

Mr Me · Post by **Mr Me** » Tue Aug 29, 2006 4:01 am

ok cool.. ill try the chicken thingie..
ye im in Dandenong in Melbourne
Im studying electrotechnology - Pre app for electrician

has ur rich-fit site being fixed for the : Incorrect Confirmation Code entered
i tried registring couple of times dont seem to work?

swanso5 · Post by **swanso5** » Tue Aug 29, 2006 9:38 pm

the bloke who set it up has gone awol and haven't heard from him for months and he's the man to it so i don't put stuff on there anymore...if he contacts me and fixes it i will but untill then i won't so you can still access what's on there i think

Mr Me · Post by **Mr Me** » Sat Sep 02, 2006 8:43 am

This is new diet that i just started is it ok: i wanted to improve the old one so it has protien with everymeal and that it fits with lunch and recess breaks at tafe:

7:30am meal 1: 5 Vitabrits with skim milk and Shake (WHEY PRO ELITE 80).
10.00am meal 2: Beef Sandwich: 2 Piecs Wholemeal Bread with 50g Beef and Tomato.
12.00pm meal 3: 50g beef, apple, salad
2:30pm meal 4: 50g Chicken breast with 1/2 Cup brown rice.
4:30pm -workout-
5:30pm meal 5: Shake (WHEY PRO ELITE 80).
6:00pm meal 6: 100g beef with 1/2 cup brown rice ,veg / salad.
8:00pm meal 7: 100g chicken breast with veg / salad and carrots.

Rekon its alright?

swanso5 · Post by **swanso5** » Sun Sep 03, 2006 12:55 am

that's ideal...monitor wt and putting on too much fat in relation to muscle drop carb cal's a little and replace with healthy fats for the same amount of cals

FERNANDOVASQUEZ · Post by **FERNANDOVASQUEZ** » Sat Sep 09, 2006 1:39 am

hi swanso! check routine do u think i'm doin the right thing?

monday=cardio+abs+chest
tuesday=back+calves
wed=cardio+abs+biceps
thursday=hamstings+traps+butt
fri=cardio+abs+shoulder
sat=off
sun=cardio+triceps+quadriceps
anotherthing do protein shakes make u gain weight cuz i wanna take protein or whey shakes but i dont really wanna gain wait i just wanna get supertoned, also i'm gonna start doin tht diet tht u posted in here gonna try it for a month. the 7meals a day

FERNANDOVASQUEZ · Post by **FERNANDOVASQUEZ** » Sat Sep 09, 2006 1:41 am

pasta n rice are bad for you?
if u could please give me like an ideal diet combined w/ shakes i think i'm gonna start takin them

swanso5 · Post by **swanso5** » Sun Sep 10, 2006 5:04 pm

i would go with 3 x full body workouts a week but if you want to do your set up note these changes

- don't do cardio 1st always last
- i would alternate upper and lower body workouts for 4 sessions a week
- every 2nd lower body session focus on squats 1 day and deadlifts the next
- try cario at 2/week for starters doing HIIT stuff and increase as fat loss slows
- protein shakes are best straight after working out, otherwise try and have siolid food for the rest of meals
- the diet you have already is good enough

FERNANDOVASQUEZ · Post by **FERNANDOVASQUEZ** » Sun Sep 10, 2006 7:56 pm

swanso5 wrote:i would go with 3 x full body workouts a week but if you want to do your set up note these changes

- don't do cardio 1st always last
- i would alternate upper and lower body workouts for 4 sessions a week
- every 2nd lower body session focus on squats 1 day and deadlifts the next
- try cario at 2/week for starters doing HIIT stuff and increase as fat loss slows
- protein shakes are best straight after working out, otherwise try and have siolid food for the rest of meals
- the diet you have already is good enough

k i'm not a starter i run a lot i used to run 5miles 4 times a week but i just decided to stop cuz they told me i was burnin muscle.
now how many shakes i should take in a day?
how do i alternate upper n lower body workouts can u give an exmple please?
what diet is alreay good for me i dont get it?
thanks

swanso5 · Post by **swanso5** » Sun Sep 10, 2006 8:41 pm

refer to mr me'd diet in this post...that's the diet i meant...2 shakes a day max with 1 straight after working out and one at breaky but if protein is already part of the emal (i.e. bacon and eggs etc) than just after workout

day 1 - lower
squats 3 - 5 x 6 - 8
Stiffleg Deadlift 4 x 10
SL Squats 2 x 12
Leg Curl 2 x 12

Day 2 - Upper
Seated Row 4 x 6 - 8
Bench 3 x 6 - 8
Lateral Raise 3 x 10
Abs / Core

Day 4 - lower
Deadlifts 3 - 5 x 6 - 8
Glute Ham Raises (machine or manual however you can do them) 3 x as many as you can
Multi Direction Walking Lunges 3 x 10

Day 5 or 6 depending on recovery
Pull Ups as many as you can
Shoulder Press 3 x 6 - 10
Close Grip Press 3 x 8
Revere Grip Pulldowns 3 x 8
Abs / Core

something like that...you don't need to a lot just do it properly and hard