Ok guys and gals. After a week of looking over and trying stuff out, this is the plan ive come up with. Now, i need you to look over it and let me know what ya think should change, whats is good ect, so i im sure im doing this right.

DIET PLAN

10:00 AM - Morning meal
Oatmeal, 35gram
Dark whole ray bread, 55gram
Chicken fillet, smoked, 17gram
Olive Oil, 5ml

1 PM - Early Afternoon Meal
Brown rice, 40 grams (small cup basically)
Tuna Fish, 140-160 grams
Butter with some garlic on it for taste (really dont like tuna) about 10 grams

If Weight Training:
Bulk with 50/50 calories/protein (might change to pure protein shake mayby? ). Consumed right after training. The training will take place about 90 minutes after the 1PM meal.

Around 4 PM - Late Afternoon Meal
Chicken fillet, 200 grams
Dark whole ray bread, 120gram (different bread from breakfast, also, might half the intake to around 60grams instead)
Turkey Fillet, smoked, 17grams

7 PM - Early Evening Meal
Orange Juice or rosehip soup
Hard bread multigrain,
Chicken fillet, smoked, 17gram

10 PM - Late Evening Meal
Cottage Cheese, 50 gram
Natty PB, 20 gram
Some bread, with chicken or turkey fillet on it.

So, this is my basic diet plan. Which gives me around 2000 calories, which is about 1000 below what i should eat. Aiming to lose 1-1.5 pounds of fat per week. I should add, im looking to add some more Olive Oil to the diet, aswell as some Flax Oil. Im also taking Omega 6 regulary. And to each meal, where im eating a bread. im also eating some cucumber and some red and yellow pepper (i think this is the correct term). I also have some codfish to add to my meal, aswell as to switch it up some days. Also, i might cut down on carbs abit by taking away some of the brad or taking less bread, and upping the fats (via oils mostly) and protein.

CARDIO / WEIGHTS

Stationary Bike
monday - friday, medium intensity at 65-75% of max heart rate, pre breakfast.

Weights
Monday - Biceps and Shoulders at 2-3 exercises per muscle and 4 sets per exercises and 5-7 reps per set. This taking place about 5 hours after morning cardio. This can move around some, to being later in the evening, which in such a case i will move my shake to later in the day.

Tuesday - Legs and Stomach. Legs a very simple squat routine, since i have had some troubbles with my calfs. Something like 30 squats x 3 at light weight (dont have a set to put my weights on). Then some abs where i work my upper abs 2x30 and lower abs 2x15. This number should increase rather quickly i think..

Wednesday - REST, only cardio

Thursday - Triceps and Chest. 2-3 exercises per muscle and 4 sets per exercises and 5-7 reps per set.

Friday - Back and stomach. 2-3 exercises per muscle and 4 sets per exercises and 5-7 reps per set. Abs, same routine as previous in week.

Saturday and Sunday. Planned as off, but i might do some squats combined with higher intensity cardio, just to throw my body off the slow pace cardio some and break the routine of boring medium intensity cardio.

On the days im off or do only cardio i will not take the shake. And i will also cut down on the bread some, to get my total calorie intake to about 1700 - 1800.

Finally. The times will ofcorse differ. But as a rule i will try to have 3 hours between meals and atleast 5 hours between morning cardio and weights.

Thats it folks, not lets hear some input on this.

The cardio looks good, yes, but your diet doesn't, IMHO.

I see the inclusion of way too much bread, juices where you don't need them, etc. I'd lean more towards lean meats, healthy fats, and fibrous green veggies in place of all those starches.

Just an opinion.

~SC~

I have a hard time getting enough good carbs when not including bread. Any examples what i could replace them with ? Also, what juices do u mean? And the fats, what are the unhealthy fats in my diet ?
Any help is good, as i want to have a good diet in place.

The cardio looks good, yes, but your diet doesn't, IMHO.

I see the inclusion of way too much bread, juices where you don't need them, etc. I'd lean more towards lean meats, healthy fats, and fibrous green veggies in place of all those starches.

Just an opinion.

~SC~

Why do you feel the need to have so many carbs in your plan of attack? Not sure why you want so many, but other choices are brown rice, yams, sweet potatoes, oats, bulgur, etc., if you wish to include carbs in each meal. One can easily utilize white rice/potatoes too, when offered as the 2nd pwo meal, as high glycemic carbs during that "window" aren't really an issue as long as your other dietary guidelines are impeccable.

Replace starches w/healthy fats and fibrous vegetables, and you'd be far better off IMHO. (Except maybe post-cardio and definitely w/the exception of post workout)

~SC~

As for the carbs. I feel i need to be at alteast 1700 total calories. So it cant all come from fat and protein no? If i want to have 30% protein and 20%fat, id need 50% carbs..
I know what "starches" mean as i looked it up to make sure, but not sure how it applies to my diet. What are the starches in my diet?? Are you reffering to the smoked chicken/turkey fillet ?

Why do you feel the need to have so many carbs in your plan of attack? Not sure why you want so many, but other choices are brown rice, yams, sweet potatoes, oats, bulgur, etc., if you wish to include carbs in each meal. One can easily utilize white rice/potatoes too, when offered as the 2nd pwo meal, as high glycemic carbs during that "window" aren't really an issue as long as your other dietary guidelines are impeccable.

Replace starches w/healthy fats and fibrous vegetables, and you'd be far better off IMHO. (Except maybe post-cardio and definitely w/the exception of post workout)

~SC~

Starches are carbs bro.

I suppose you'll just have to give what you have a whirl, then adjust later if results are not optimal.

Best of luck!
~SC~

Very true. But hey, mayby im a genetic freak and my body will love all that bread and il get a ton of muscle.. ;)

If possible, could u get some comments on each meal. Like my first two meals i feel is pretty good and solid. Any changes i need there ? And the other meals and so on...

Starches are carbs bro.

I suppose you'll just have to give what you have a whirl, then adjust later if results are not optimal.

Best of luck!
~SC~

That's way too much friggin bread, you are eating bread with almost every meal! Replace the bread with some good veggies, still carbs but better for your body.

Which meals with bread should i start cutting and replace with veggie stuff ? Could i possibly have bread at morning, and in my last meal, and cut it all through the day and replace with other stuff?

not as last meal..

Ok, how about in second to last, and cut it from the last ?

not as last meal..

I would try and have bread earlier in the day rather than in the late afternoon/evening.

Yeah ok. Il leave it in my breakfast, but remove it elsewhere. Mayby put in some at the meal after my shaker after weight training...Working on a "better" diet right now..Will post later to get some backfeed on it.

I would try and have bread earlier in the day rather than in the late afternoon/evening.

why again do you need so much bread? 30% protein seems a bit low for building muscle and cutting. I'd bump it towards 40+%

As i said previously, i had a hard time finding carbs. And its not really a cutting / muscle building diet. I want to lose fat mainly. Im not sure how to divide up the percentages the best. 40+% seems abit much since im not bulking. But mayby something like 45% carbs, 20% fat and 35% protein would be good...

why again do you need so much bread? 30% protein seems a bit low for building muscle and cutting. I'd bump it towards 40+%

The main thing I see is that you dont eat many vegetables. Like someone said, if you need more carbs vegies are the best option not to mention the nutritional benefits. Vegies make up one of the largest parts of my diet.

Also, ditch the orange juice in the evenings. It would be best to drop it all together but if you like it, only drink it in the mornings.

I know its hard giving up the bread. There is nothing better than fresh bread IMO. These days I only have a couple of slices in the morning and thats it.

Actually, id have no problems giving up the bread. Its just that i thought it was a pretty good source of food :)
I will try to switch most of the bread with veggies. Like lenses, potato, corn (not sure they are good, since they are fast carbs) and some other stuff.

Is my morning meal ok? It adds up to about 415 calories. Giving me a good solid start of the day.
Oatmeal, 35gram
Dark whole ray bread, 55gram (only bread for day)
Chicken fillet, smoked, 17gram
Olive Oil, 5-10ml

I also think my second meal is ok..Removing the butter and adding some Olive Oil instead..About 300 calories.
Brown rice, 40 grams (small cup basically)
Tuna Fish, 140-160 grams
Olive Oil, 5-10ml

Can anyone give me a hint if these are good enough, or if i need to change it up ?



The main thing I see is that you dont eat many vegetables. Like someone said, if you need more carbs vegies are the best option not to mention the nutritional benefits. Vegies make up one of the largest parts of my diet.

Also, ditch the orange juice in the evenings. It would be best to drop it all together but if you like it, only drink it in the mornings.

I know its hard giving up the bread. There is nothing better than fresh bread IMO. These days I only have a couple of slices in the morning and thats it.

Ok, so here we are again. Been reworking my diet today. Buying veggies and such. Replaced all bread except in the morning meal. This diet is 44.5% carbs, 22.5% fats and 33% protein. Should i try to lose some carbs and add protein and fat, any opinions on this?
Now, lets see what ya think about the below diet.

DIET PLAN

10:00 AM - Morning meal - ca 400 calories
Oatmeal, 35gram
Dark whole ray bread, 55gram
Chicken fillet, smoked, 17gram
Olive Oil, 5ml
Omega 6 (not liquid, capsuel)

1 PM - Early Afternoon Meal - ca 300 calories
Brown rice, 40 grams (small cup basically)
Tuna Fish, 140-160 grams
Sunflower Oil, 5ml

Bulk with 50/50 calories/protein (might change to pure protein shake mayby? ). Consumed right after training. The training will take place about 90 minutes after the 1PM meal. - ca 230 calories

Around 4 PM - Late Afternoon Meal - ca 370 calories
Chicken 200 grams
Potato 100 grams
Chickpeas 50 grams

7 PM - Early Evening Meal - ca 230 calories
Brown rice 40 grams
Beans 40 gram
Olive oil, 5ml

10 PM - Late Evening Meal - ca 190 calories
Cottage Cheese, 50 gram
Natty PB, 20 gram
Canned Corn, 40 grams

One more comment.

Even though you have relatively low GI carbs in your plan, you are mixing them with fat at literally every meal. Some can get away with this, but for the majority of those who are overweight, mixing fats/carbs of any kind is a bad idea. May want to re-think this and lose those starches, as you seem to have some fetish w/starches, why I've no idea. The mixing of fat/carbs seems to be a very bad idea w/those who have less than optimal insulin sensitvity, and hence the reason why most of these people are over-weight and find it hard to lose that excess weight.

Again, just insight from working w/1000's and attaining their feedback on what has worked the best for lean mass preservation, pure fat loss, and not just becoming a smaller "just as fat" person. Meaning, instead of 220 lbs, one is now 190, however the fat/lean mass ratio remains the same (body composition) It has to do w/macros, where they are placed, w/what, etc., and the cardio you do, pwo meals, timing, etc. Equally reducing macros across the board to ingest "fewer than maintenance" kcals is not the answer if you wish to preserve lean mass and drop pure fat.

I'll be back in 4 days, vacation time, but just wanted to give some insight. It's my career, so it's hard to sit idle, read this, and not comment on what I know will greatly help you.

~SC~

The mixing of fat / carbs. Do u mean my use of the different Oils in my diet, and that i shouldnt that them with carbs like brown rice and veggies ?? It would greatly help if u commented on a specific meal, saying "that looks ok" or "that looks not to great, might wanna drop the X and O stuff"...But anyways, i appreciate every comment, id rather get help on the forum and adjust my diet accordingly than go with what i think is right and do it wrong.

One more comment.

Even though you have relatively low GI carbs in your plan, you are mixing them with fat at literally every meal. Some can get away with this, but for the majority of those who are overweight, mixing fats/carbs of any kind is a bad idea. May want to re-think this and lose those starches, as you seem to have some fetish w/starches, why I've no idea. The mixing of fat/carbs seems to be a very bad idea w/those who have less than optimal insulin sensitvity, and hence the reason why most of these people are over-weight and find it hard to lose that excess weight.

Again, just insight from working w/1000's and attaining their feedback on what has worked the best for lean mass preservation, pure fat loss, and not just becoming a smaller "just as fat" person. Meaning, instead of 220 lbs, one is now 190, however the fat/lean mass ratio remains the same (body composition) It has to do w/macros, where they are placed, w/what, etc., and the cardio you do, pwo meals, timing, etc. Equally reducing macros across the board to ingest "fewer than maintenance" kcals is not the answer if you wish to preserve lean mass and drop pure fat.

I'll be back in 4 days, vacation time, but just wanted to give some insight. It's my career, so it's hard to sit idle, read this, and not comment on what I know will greatly help you.

~SC~

Ok. So after looking through the comments in this thread and reading the forum, ive come upp with a new diet plan. Lets see what ya all think about it.

09:10

Day starts with 50 minutes cardio at 65-75% of Maximum Heart Rate.

10:05 (or around that time) - 250 calories

Egg Whites with some mackerel for a P+F meal straight after cardio. This will me switched with a Whey drink with some oil in it after i get my Whey.

12:00 - 290 calories

Oatmeal with a banana

3PM - 450 calories - Pre Weights meal (90-120 minutes before weights)

Tuna
Brown Rice
Corn
Green Pea's

6PM (or around that time, depending on training) - Right after training meal - 300 calories

Bulk mixed with Orange Juice (not sure how good/bad it is to mix with orange juice)

7PM - 450 calories
Chicken breast
Potato
Corn
Green Pea's
(could also mix in some beans and such if it is important)

10PM - 220 calories - Before bed meal
Natty
Cottage Cheese
Pepper
Carrot
Cucumber
(the veggies made into "sticks" to eat the mix with, pretty tasty)

12PM - Bedtime

Sweet dreams of a leaner and more fit body :)

Ive tried to center my C+P meals around my weight training, and starting and ending the day with F+P meals.

Lets hear some comments, im sure im making many mistakes :)

That looks pretty good Andreas. When you say bulk and orange juice at 6pm is this whey protein mixed with orange juice? I'd stay away from Orange juice this late in the day, even after a workout. I usually just mix mine with milk or water and this contains enough low GI carbs to assist recovery by replacing glycogen stores in the muscles.

Also, where do you get your vegies and how you cook them? I have vegies with almost every meal and I steam them. Not only is it really easy (only takes a few minutes) but the vegies retain most of their nutrients. I eat heaps of brocolli and collie (love it!) and I chuck in herbs and spicies for a bit of variety.

You also want to avoid eating the same thing everyday. Check out this thread by causticmuse.

http://forums.johnstonefitness.com/showthread.php?t=10500

There are heaps of great recipes and they are really easy to prepare. She has also put in all the nutritional info so most of the work is done.

If you stick to the diet structure of what youve posted above you should get great results. No diet is ever perfect and as you gain experience youll be able to adjust it to your needs. :tu:

The bulk is a vegetable form of calorie + protein shake. I really dont have any preference, i can drink it with water no problem..

As for veggies. They are my achilles heal i guess :) I realize i dont eat a ton of them. But the corn and pea's are all canned in water. I pop a can open and what i dont eat i just store in the fridge. As of now, i feel i have a good spread of c/p/f and i can start mixing some stuff up. Like replacing some of the brown rice with veggies but still get the same ammount of calories per meal and such. By the way, what is collie (looked it up, translation was "dograce" umm ok riiiiight) ?

Anyways, thanks for your response, its appreciated.

That looks pretty good Andreas. When you say bulk and orange juice at 6pm is this whey protein mixed with orange juice? I'd stay away from Orange juice this late in the day, even after a workout. I usually just mix mine with milk or water and this contains enough low GI carbs to assist recovery by replacing glycogen stores in the muscles.

Also, where do you get your vegies and how you cook them? I have vegies with almost every meal and I steam them. Not only is it really easy (only takes a few minutes) but the vegies retain most of their nutrients. I eat heaps of brocolli and collie (love it!) and I chuck in herbs and spicies for a bit of variety.

You also want to avoid eating the same thing everyday. Check out this thread by causticmuse.

http://forums.johnstonefitness.com/showthread.php?t=10500

There are heaps of great recipes and they are really easy to prepare. She has also put in all the nutritional info so most of the work is done.

If you stick to the diet structure of what youve posted above you should get great results. No diet is ever perfect and as you gain experience youll be able to adjust it to your needs. :tu:

By the way, what is collie (looked it up, translation was "dograce" umm ok riiiiight) ?



Sorry :) I meant Cauliflower

http://www.wholehealthmd.com/refshelf/foods_view/1,1523,15,00.html

Ahh ok. Thoose aint to bad.

Looking at that site, it says " Cauliflower/1 cup cooked florets " What does a "cup" mean. Is that a kind of measurement or is at just a cup, and if so, how many grams in a cup ?

Sorry :) I meant Cauliflower

http://www.wholehealthmd.com/refshelf/foods_view/1,1523,15,00.html

Ahh ok. Thoose aint to bad.

Looking at that site, it says " Cauliflower/1 cup cooked florets " What does a "cup" mean. Is that a kind of measurement or is at just a cup, and if so, how many grams in a cup ?

A cup is a common cooking measurement. If you want to convert it into something go to onlineconversion.com

The number of grams (weight) in a cup depends on what you are measuring in the cup. To work it out you need a database that lists all the different types of foods.

I went to my account at fitday.com and it says that 1 cup of cauliflower has 25 calories and it gives all the other measurements and macronutrient amounts etc. Using a resource like fitday is the easiest way to work it all out.

Ahhh the conversion site was great, been looking for something like that, thanks..

A cup is a common cooking measurement. If you want to convert it into something go to onlineconversion.com

The number of grams (weight) in a cup depends on what you are measuring in the cup. To work it out you need a database that lists all the different types of foods.

I went to my account at fitday.com and it says that 1 cup of cauliflower has 25 calories and it gives all the other measurements and macronutrient amounts etc. Using a resource like fitday is the easiest way to work it all out.

"The cardio looks good, yes, but your diet doesn't, IMHO.

I see the inclusion of way too much bread, juices where you don't need them, etc. I'd lean more towards lean meats, healthy fats, and fibrous green veggies in place of all those starches.

Just an opinion.

~SC~"


Hey swolecat, whats up? question 'fer ya!

If you were to eat this example you gave up here, what kind of foods would you eat to get you're carbs (other than pwo simple carbs?)