Hello guys im hoping u can help me im trying to cut at the moment and have in the past and im finding it hard to lose weight.

This week I have been to the gym 6 times and have actually put on 1Lb. I was hoping if I give you a break down of my meals and routine you might be able to help me out.
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Stats:-
Male 27
5Ft 6"
11 stone 2Lb
B0dy Fat About 18%
Starting Weight on 8th Jan 05 11 Stone 1Lb
Though I have put 1 Lb on I have gained in some of my measurements such as chest and Arms
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Workouts:
Mon am: Low intensity cardio 45 mins on elliptical trainer.
Tues pm: Weight Training: Back, Biceps, Forearms.
Weds am: Low intensity cardio 45 mins on elliptical trainer.
Thurs am: Weight Training: (Legs) Squats, Leg Press, Dead Lifts, calf Raises.
Fri am: Low intensity cardio 45 mins on elliptical trainer.
Sat am: Weight Training: Chest, Shoulders, and Tris.
Sun: Rest
NB: Weight Training Max OT Style
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Food Groups:-
Carbs:-

Quaker Oats
Steamed Mixed Veg
Whole-wheat Brown Bread
Banana

Protein:-

Skinless Boneless Chicken Fillets
Low Fat Cottage Cheese
Turkey Rashers
Tuna
Protein Drink
Skimmed Milk

Fats:-

1000Mg Fish Oil Caps

Drinks:-

Water
Milk
Tea

What category would Cucumber and Apples come under?

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Meals:-

My daily meals usually look something like this, at the moment I dont measure macronutrients as I find it very hard to do.

Cardio Days
6:15am Wake
6:35am 45 Mins Low intensity Cardio Elliptical Trainer
7:50am About 100g Quaker Oats with Skimmed Milk
7:50am 2x 1000Mg Caps of Fish Oil
7:50am Cup of Tea with Semi Skimmed Milk and 1 Sweetener
10:30am 1/2 Wholemeal Sandwich with Cottage Cheese and Cucumber
12:30pm Skinless Chicken Fillet (Average 100g) with Mixed Steamed Veg
12:30pm 2x 1000Mg Caps of Fish Oil
3:30pm 1/2 Wholemeal Sandwich with Cottage Cheese and Cucumber
5.30pm Skinless Chicken Fillet (Average 100g) with Mixed Steamed Veg and Cottage Cheese
8:00pm Varies (Cottage Cheese and Mixed Steamed Veg, Quaker Oats)
10:30pm Cottage Cheese sometimes nothing
11:30pm Bed

On Average about 3 Litres of Water

Training Days (Mon-Fri)

7:30am Wake
7:35am 45 Mins Low intensity Cardio Elliptical Trainer
7:35am About 100g Quaker Oats with Skimmed Milk
7:35am 2x 1000Mg Caps of Fish Oil
7:35am Cup of Tea with Semi Skimmed Milk and 1 Sweetener
10:30am 1/2 Wholemeal Sandwich with Cottage Cheese and Cucumber
12:30pm Skinless Chicken Fillet (Average 100g) with Mixed Steamed Veg
12:30pm 2x 1000Mg Caps of Fish Oil
3:30pm 1/2 Wholemeal Sandwich with Cottage Cheese and Cucumber
5.30pm Skinless Chicken Fillet (Average 100g) with Mixed Steamed Veg and Cottage Cheese
7-8pm Weight Training
8:00pm Protein Drink
8:30pm Varies (Cottage Cheese and Mixed Steamed Veg, Quaker Oats)
10:30pm Cottage Cheese sometimes nothing
10:30pm Bed

On Average about 3 Litres of Water

Sat

9:30am Wake
9:35am About 100g Quaker Oats with Skimmed Milk
9:35am 2x 1000Mg Caps of Fish Oil
9:35am Cup of Tea with Semi Skimmed Milk and 1 Sweetener
10:30-11:30am Weight Training
11:30am Protein Drink
12:30pm Skinless Chicken Fillet (Average 100g) with Mixed Steamed Veg
12:30pm 2x 1000Mg Caps of Fish Oil
3pm ish a small meal of whatever from the foods listed above
6:00pm Anything my family cooks
Bed Varies

Sun

Wakes varies
Breakfast: About 100g Quaker Oats with Skimmed Milk
Breakfast: 2x 1000Mg Caps of Fish Oil
Breakfast: Cup of Tea with Semi Skimmed Milk and 1 Sweetener
Rest of the meals depend on what family are eating
10:30pm Bed
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So am I right in thinking before a Weight session I should be eating a Protein and Carbs meal and after a Fat and Protein meal?

From the Foods I have mentioned that I have what would come under the Fats Catergory?

From the foods listed can u recommend which foods I should be combing pre and post workout?

I know that I am not weighing foods and doing my Macronutrients but I guesstimate my portions (usually each portion is about the size of my clenched fist).
I am struggling with my evening meals, the ones from 8pm onwards as I have usually washed up and cant be bothered cooking again can anyone recommend what to have for these meals?

Is it possible to give me a rough idea of what weight i would need to get down to , to be sub 10% body fat?

Apart from the above can anyone see where im going wrong?

Thanks for taking your time to read this guys and I look forward to your help so I can actually lose some weight :D

So am I right in thinking before a Weight session I should be eating a Protein and Carbs meal and after a Fat and Protein meal?

Search around for PWO nutrition on this site PWO is all about Protein and carbs ! Not fats

I would try and get some more protein in your breakfast and reduce the carbs abit as 100g of oats + the milk is too much. It would be better if you could make this a meal with low carbs ( So a fat and protein meal ) after cardio. So that you dont blunt fat burning

The quantitys of fish oil hardly contribute to the fats you need.

Be patient! Stick with your exercise plan and develop your diet. You probably did not gain all of your fat in a week or a month so don't expect it to come off that fast. It will happen if you stick to your plan!

I would try and get some more protein in your breakfast and reduce the carbs abit as 100g of oats + the milk is too much. It would be better if you could make this a meal with low carbs ( So a fat and protein meal ) after cardio. So that you dont blunt fat burning

If i dont have a breakfast of that size im starving. Ok so i need a breakfast of protein and fat which foods on my list would make a meal of those requirements. Im not sure which food count as fats because most food has fat in it???

I would try and get some more protein in your breakfast and reduce the carbs abit as 100g of oats + the milk is too much. It would be better if you could make this a meal with low carbs ( So a fat and protein meal ) after cardio. So that you dont blunt fat burning

If i dont have a breakfast of that size im starving. Ok so i need a breakfast of protein and fat which foods on my list would make a meal of those requirements. Im not sure which food count as fats because most food has fat in it???

Bro you don't have any fats listed. Take some time to do research and re-develop your diet. The information is at your fingertips.

Don't guess on how much you think is right, actually sit downa and figure it all out. It makes things go so much smoother.

I can go through 100g of oatmeal and still be hungry in an hour aswell.
Looking through your list not much of it has much fat in it.

I mostly have Scrambled eggs (couple of yokes + 4 whites ) some grilled mushrooms and some turkey bacon. Quite often I break from the standard breakfast and have had tuna and mayonaise for breakfast or chicken fillet with veggies and cheese.


Widers

Dont worry about it. I always gain a pound or two my first week - probably muscle and water weight.

Be patient - week three you will notice a slight change in your clothes and by week nine people will notice.

Look at it as a life style change. Be more focused on your actions and not the results - the results WILL come.

Search around for PWO nutrition on this site PWO is all about Protein and carbs ! Not fats

I would try and get some more protein in your breakfast and reduce the carbs abit as 100g of oats + the milk is too much. It would be better if you could make this a meal with low carbs ( So a fat and protein meal ) after cardio. So that you dont blunt fat burning

The quantitys of fish oil hardly contribute to the fats you need.

I thought Carbs were good in the morning? If i eat my oats 30 mins after my cardio am i slowing the Fat burning process? should i eat my oats about 1 Hour after training to get the maximum fat burning effect?

You can have a protein carb meal around an hour and a half after cardio is complete, but personally I prefer to stick to protein/fat meals post cardio and protein/carb meals post workout while cutting.

If you are doing lifting every other day, you may want to consider something like this:

Lifting Days
Pro/Fat
Pro/FAt
Pro/Fat
***Workout***
Pro/Carb (PWO)
Pro/Carb (PPWO)
Pro/Fat (Before Bed)

Non Lifting Days
***AM CARDIO***
Pro/Fat
Pro/Fat
Pro/Carb (consisting of complex carbs like brown rice or yams)
Pro/Fat
Pro/Fat
Pro/FAt

The more a read the more confussed i get, i hate this healthy eating lark. Dont you just wish somebody would sort your diet for you. Sorry guys just feeling demotivated about my diet i can never get it right. I just dont seem to be able to lose weight ive tried on and off for over a year and been going to the GYM for about 9 years. Im getting to the point where i might get help from someone like Swolecat but im worried that i wont be able to get the foods he recommends here in the uk. Alternatively i could just eat what i like and enjoy and stay at my current weight :(

You can have a protein carb meal around an hour and a half after cardio is complete, but personally I prefer to stick to protein/fat meals post cardio and protein/carb meals post workout while cutting.


Ok so can you help me with some examples of Protein/fat meals and protein carb meals?

Am i on the right lines here?

Eggs (Protein) and Bacon (fat)

what other protein/fat meals?

Chicken (protein) and Rice(carbs)

What i find it hard to understand is what catergory food falls under be it Fat/carbs/Protein

This week I have been to the gym 6 times and have actually put on 1Lb.

Normal water/sodium fluctuation in the body, nothing more.

~SC~

Make sure you're weighing yourself in the same state. Your weight can fluctuate 3 lb. over the course of a day. As an experiment, weigh yourself when you wake up, after dinner, and right before you go to bed.

The most consistent method for me is to wake up, do my business, and weigh myself. That way I'm always fasted.

Ok so can you help me with some examples of Protein/fat meals and protein carb meals?

Am i on the right lines here?

Eggs (Protein) and Bacon (fat)

what other protein/fat meals?

Chicken (protein) and Rice(carbs)

What i find it hard to understand is what catergory food falls under be it Fat/carbs/Protein

As usual SC brings up a good point!!!

Some of my favorite types include:

Protein: Chicken, Tuna, Egg Whites, Lean Red Meat
Fat: Flax Oil, Olive Oil, Natty PB, Full Fat Mayo,Bacon,Almonds
Carbs: Brown Rice, Yams, Black Beans

Before you go spending a lot of (unnecessary) money on online trainers, you should seek the info yourself. There's a ton of info on these forums alone, and people are always willing to help.
Second point: don't be too impatient, you can't turn into Ryan Reynolds overnight :)
Though...that is most unfortunate :mad:

So, find the info, get to know the basics, use them and give it time.
When time passes you can fine tune the program to your needs/liking.

Good luck to you!

The more a read the more confussed i get, i hate this healthy eating lark. Dont you just wish somebody would sort your diet for you. Sorry guys just feeling demotivated about my diet i can never get it right. I just dont seem to be able to lose weight ive tried on and off for over a year and been going to the GYM for about 9 years. Im getting to the point where i might get help from someone like Swolecat but im worried that i wont be able to get the foods he recommends here in the uk. Alternatively i could just eat what i like and enjoy and stay at my current weight :(

Well, without knowing the quantities of foods, your caloric intake is still a mystery.

I'd say that your "plan" is sound, but your quantities may need some tweeking. Bottom line is that if you've gone a week and have actually gained weight, you're eating too much.

Having said that, it could be alot of things, including water retention. A week isn't really enough time, but I'd say it doesn't look good at this point.

A quick google search to convert your "stones" and it looks like you're about 155 lbs and 5'6" ...

Your BMR should be about 1600 calories, so I'd say you'd need to have a daily caloric goal of about 1800 calories. (maintenance is about 2400). You are eating the right things, I just think the amounts must be out of whack.

I know it's a hassle, but just for the next couple of days, record all your meals and the amount. See where you come in for total calories.

:gl:

Ive been doing a bit more reading and have a few more questions?

I am doing fasted state cardio 3 X a week, by the time i return home its 30 mins since i finished Cardio, i then have my breakfast which is :-
90g Quaker Oats with 320ml Skimmed milk 572 cals, 6g Fat, 85 Carbs, 30g Protein.

Is this too soon after finishing my cardio and will it slow the fat burning process?

Is 572 cals too much to consume after cardio?

Another question!!

I do my weight training between 7 and 8 pm then have a protein shake straight after then leave it 30 mins and have my PWO meal. Then i eat some cottage cheese at 10.30pm and got to bed. Is my PWO meal too late?

Whats a PWO meal? :D

Whats a PWO meal? :D

Post Work Out meal.

Post Work Out meal.

Thank you kind sir!

Thank you kind sir!


No worries! :p

Hmmmmm ive been a month now and i still havent lost any weight , im eating about 1800 cals a day. Help!!!!!!

Hmmmmm ive been a month now and i still havent lost any weight , im eating about 1800 cals a day. Help!!!!!!
First thing to check is diet, you have put up some examples and have gotten some suggestions. If you take in less calories then you expend, you should lose fat. You are either nor expend calories or you taking in too many. Are you keeping a log? if not start. Anything that goes in mouth, count it.

Next thing exercise: You are suppose to be following Max-OT, way back in Sept, you were using a fair weight in bench press. Are you following Max-OT as written or have you made big changes? On cardio, you are doing 65-75% morning type , a bunch of people promote.

I would go back and look at log or start log on food and exercise. Weight each day just to enter in record. My guess - you are taking in extra calories. You think meat is smaller than it is, not watching serving size, something. Start drinking water, a gallon a day.

rtestes i have started to keep a log of my food and have been doing a Max OT 3 day split as in week 6 (i think it is) of the Max OT Course. I do cardio in a fasted state 3 morinings a week on my non weights days for 45 mins, i dont measure my exact heart rate, i sweat while im doing it but i am still able to talk. I drink 3 litres of water a day. If your interested Rtestes you can have a look at my Fitday journal http://www.fitday.com/WebFit/PublicJournals.html?Owner=Leechad

My diet mon - fri is accurate on fitday but not on sat and sun as i have no idea of the of the values in the food my mum cooks.
So im doing fasted cardio for 45 mins M-w-f and weights T-T-Sat

Rtestes , anyone?

Guys sill not lost any weight so im obviously doing something , maybe everyting wrong.

Question: 30 mins after fasted state cardio in the moring i eat 90g of Oats with skimmed milk it comes to aroung 572cals and has 85 carbs, will these carbs stop the fat burning progress?? could this be whats making my morning cardio a waste of time?

Guys sill not lost any weight so im obviously doing something , maybe everyting wrong.

Question: 30 mins after fasted state cardio in the moring i eat 90g of Oats with skimmed milk it comes to aroung 572cals and has 85 carbs, will these carbs stop the fat burning progress?? could this be whats making my morning cardio a waste of time?

90g of oats in the morning? Isn't 572 calories too much for one meal on a 1800cal diet? The popular opinion is that you should have a protein and fat meal after fasted cardio, so that the fat burning process continues. And yes, that much carbs will shift your body into metabolising the carbs, instead of the fat stored in your body.

If you are not losing weight you are not on a calory deficit. Period. You could have a crashed metabolism, losing muscle and gaining fat, or, surely better, losing fat and earning a bit of muscle, but if your weight stays the same or increases, you are taking at least as many calories as you are burning.

Do you measure your bf%?

Wow!! I struggle to eat 40g of Quaker Oats in the morning!!!

Looking at your Fitday Journal you eat a hell of a lot of Bread...infact you eat a lot of carbs full stop. Try and cut them down or don't eat much carbs after 7pm....and get a good Protein powder..the one you had listed had 50g of carbs in 1 serving :confused:

I also noticed you either miss out or don't eat much on Sat & Sunday on Fitday.....Are you like me...I have a drink most of the time on the friday night then tend to not track what I eat the next couple of days!! :o As you know Alcohol will hinder progress/fatloss.

Try having an large omelette some mornings instead 90g of oats. You just need to try tweeking your diet about untill you see some results.

Don't give up...it's happened to us all!!! :tucool:

Wow!! I struggle to eat 40g of Quaker Oats in the morning!!!

Looking at your Fitday Journal you eat a hell of a lot of Bread...infact you eat a lot of carbs full stop. Try and cut them down or don't eat much carbs after 7pm....and get a good Protein powder..the one you had listed had 50g of carbs in 1 serving :confused:

I eat 2 slices of bread a day half ot the sandwich in the morning the other in the afternoon, surely you cant say thats alot can you?

I just checked my protein drink and it actually has 75g of carbs but i am taking it straight after training, so i thought the carbs would be required.

I also noticed you either miss out or don't eat much on Sat & Sunday on Fitday.....Are you like me...I have a drink most of the time on the friday night then tend to not track what I eat the next couple of days!! :o As you know Alcohol will hinder progress/fatloss.

I dont really fill fitday in over the weekend as my diet over the weekend includes a couple of meals i have with my family and i have no idea what the values are of the foods.

Try having an large omelette some mornings instead 90g of oats. You just need to try tweeking your diet about untill you see some results.

How about scrambled Egg instead of an omelette?
Don't give up...it's happened to us all!!! :tucool:

how many eggs do you use?

Yes lee, scrambled eggs would be good as well! I usually use about 3-4 egg whites and 1 whole egg. You could stick some mushrooms and tomato's in for some extra flavour....and a small sprinkle of low fat cheese :drool:

I was around the same weight as as you at xmas (11 stone) and it has took me since then to get down to 10 stone. I'm eating around 1500-1700 cals a day and seeing progress. Some people might think thats not enough food intake a day but I'm only a small guy 5ft 6"....so I think its plenty. I still have my cheat on a saturday where my cals go up to about 2500. :D

I get a good protein powder which had 30g Pro/0g Carb/2g Fat! PM me and I'll give you details of the website I order from...(it's in England).

Are you eating wholemeal bread and pasta??