diet to success

[fazza111]

Weight loss

This simple guide for weight loss is what I undertaken for the last 4-5 months. To loose weight you need to exercise and have a healthy diet. If you follow guideline you will see significant drop of about 3-4 kilograms in the first month. The weight loss will depend on how hard you train, your age and your weight.
5 Months ago I weighed 94 kg today I weight 79 kg (174 pounds). Im a 17 year old and 180 cm tall (just under 6 foot).
Breakfast
3 egg whites and one normal egg mixed with two spoons of cottage cheese and no fat high protein milk. Serve the scrambled eggs on multi grain or whole meal bread what ever you desire. On training days I recommend two slices. I also recommend having a protein shake if you can afford it and are into weight lifting. Whey protein is a great source of protein to feed into your muscles. Follow direction on the protein supplement you have bought. I recommend having the shake with water but if the taste is too bad you can try low fat milk (no fat much better). On training days you may also have a cup of freshly squeezed fruit juice. It is important to have eggs between 3-5 times a week, but on other days you may have things such as wheatbix or oats.

Mid-morning
Consume approx 200 calories in this snack. Things that I normally eat at this time just depends on what I have in the pantry. But normally I will have either an apple with a nestle diet yoghurt or an apple with a museli bar for examples. Make sure the museli bars aren’t too high in sugar as you will get what suger you need from the fruit. Do not eat fruit after this meal. So I recommend you normally having a piece of fruit here.

Lunch
On training days you can have two slices of bread (whole meal or multi grain) with either chicken or a lean red meat. favourite is chicken but everyone is different. Try to avoid cheese but if desired low fat cottage cheese is an excellent source of added protein . No butter or margarine on any meals during the day. You may use avocado as a spread for better flavor. A bottle of water should also be consumed. If you love soft drink don’t cut it out of your diet at the start of the plan but have diet soft drink or zero. No sugar. It will be best if you can get water as your main source of fluid during the day. On your non training days a protein shake is also good too be taken here, with water not milk.


Mid afternoon

I normally train in the afternoon after school so I usually have a museli bar if I haven’t had one already today. A banana is also a good source of fuel but only have this if your weight training. Vita-weat biscuits with either peanut butter or vegemite are another thing I may consume (only 2 pieces max). A can of tuna also doesn’t go astray. If you like non of these simply have a salad. No salad dressing or little salad dressing if needed but fat free.

Pre workout

I have a supplement which contains three types of creatine that also gives you an energy burst. I am currently using shock therapy by universal nutrition. This only recommended for intermediate bodybuilders. Do not have any type of caffeine especially when taking any form of added creatine in your diet. I also recommend no caffeine in your diet if you aren’t taking creatine. But if it is a arge part in your diet it is too hard to take out straight away so just have less coffee everyday until you don’t need it anymore. This is easy for me to say but once you see results things like this will keep you seeing results. Its much easier to give up something when you have seen results. So be mentally strong.

Post workout

Whey protein immediately after workout. This helps your muscles repair quicker therefore growth increasing, you will not see instant results however. Try and have protein after any form of exercise. Very important

Dinner

Try not to have a big meal. A lean meat, chicken, or fish with 3 or 4 types of vegetables is a good dinner. No radical sources. Don’t cook in too much oil. If you get sick of vegetables have a salad. Refer to mid afternoon eating about it.



Before bed

A slow release protein.

Exercise
4 times a week minimum. A combination of cardio and weight training plus a sport. Do cardio after you eat dinner is a good time.

I will tell you more specifics about the exercise I undertook if you ask so. I will post another blog about it and or make a sample program for you if asked.

[Christopheel]

hhhum. your workout and diet plan doesn't looks solid at all to me.

You could have billion better result with a more solid diet and a good workout plan.

What was your workout/sport schedule ?

[Boss Man]

I agree. As an example, Apples with Muesli Bars is a low protein snack. No good for muscle growth.

Also Creatine with 3 types of Creatine, so what. If anyone needs Creatine, then get a good power and muscle base first, give it maybe 18 months to 2 years before you use it, so you have the added power and mass, to get results that justify the price, then take a bog standard Creatine.

A product with 3 types of Creatine is bound to be more expensive, little better, (if at all), for the money, and a waste of time, when you might get slightly faster results, but you'll hit your peak long-term a few months quicker.

Then keep shelling out the big bucks to keep on taking it, because you still get post-workout "feeling", you've grown to love.

That's definitely an exepnsive feeling.

[fazza111]

i agree. its not the perfect diet but u need to start from sumwhere and this is what i ahve done and ive been able to drop 15 kg in 4 to 5 months. really i dont think i need to adjust it too much. this isnt to put on muscle mass by any means.but directed for those people who have a diet that consists of junk food and fast foods. everyone needs to start form somewhere and with hard training at least 4 days a week with a combination of cardio and wieght training i gaurantee it will work. but i am also wanting to drop 4 kg so if u could reply back with a solid diet that isnt to hard to follow to drop that little bit of weight i will try it for a month if it is suitable.

[swanso5]

your taking "3 inds of creatine" but eating nothing after training...that doesn't make sense really...unless wasting money is the same as making sense

read the sticky "read before posting..." in this section

[fazza111]

3 types of creatine is in d one supplement. not all different supplements. and yes i normally eat a bannana after i workout. im trying to tone and loose weight not build muscle.

[Christopheel]

3 types of creatine is in d one supplement. not all different supplements. and yes i normally eat a bannana after i workout. im trying to tone and loose weight not build muscle.

WHAT !?!?!?

Loosing fat doesn't mean you must be unhealthy and waste muscle mass.

Your diet isn't good. Read the sticky. YOu have many MAJOR mistake in your diet. You are loosing muscle mass at the same rate as fat with that kind of diet.

[fazza111]

yes well it may seem like that from your point of view. But muscle strength is actually increasing rapidly lately. I have recognised its not the best diet but its one that i can maintain relitively easy. If you could make a few suggestions about what i should change im more then happy to listen to ur adive and post when i start your suggestions and when it ends. I will also post body measurements at that start of it and then after a month to see the results. that is if your willing to spend some time to reply back with modified changed to diet

[swanso5]

i wrote the sticky so save me some time and give it look...then develop your own plan, post it and then we'll see what else needs improving

[fazza111]

i take the sticky is a blog?

[Christopheel]

http://shapefit.com/forum/viewtopic.php?t=4681

written by a Aussie so don't worry about grammar and syntax. ahah

Seriously, almost everything we need to know about nutrition, diet planing is in there.

[Boss Man]

I will agree Fazza, if the individual is eating a crummy or partially crummy diet, something along the lines of what you are doing is a better choice than what they currently doing, and yes people do have to start somewhere before refining basics, so yes I will agree completely with that.

[fazza111]

thanks mate. diet isnt the best i know but better then what i use to consume by a fair bit. This is just what i can keep control of atm with out causing too much trouble. while i get criticised for diet on this forum people im associated with say im crazy. So you at one end of the scale im crazy and at the other end i have a horrible diet lol. A fair bit of contrast with views. However diet is slowly improving as i get into bodybuilding more and more.

[Boss Man]

The main thing is to just go in roughly the right direction and take it from there.

At least it's not a situation where you 1 piece of Fruit or an Egg as snacks, and a piece of Whole-grain Bread for Breakast, and just eat titchy little portions of healthy food all day, and then a big Fish dinner or something like that, as those kind of undereating, 800-1,000 calorie a day plans, made by the unwary can backfire on them.

[fazza111]

yes agreed. i base diet on around 2000 calories. it gives me plenty of energy to sitll work out but i burn off all those anyway during the day. although its not strict and if im hungary i will have a snack. but i try to have a healthy alternative but not to the extent of as u said a piece of whole grain bread. I eat scrambeled eggs as i wrote alot but as i sed 3 egg whites and one full egg probz bout 5 times a week. is there any problem with eating eggs that many times in a week?. any other breakfast alternatives with high protein to mix it up a bit?