Hey, im trying to lose a few pounds, im 5ft 11" and currently 12st 10pnds but thats fat rather than muscle.

I really need some help on my diet, as i really dont know what to buy, so a good meal plan for UK shops would be helpful if anyone could sort me out!

At the moment im going the gym 4 times a week, doing 20 mins Xtrainer, 10 mins running, 10 mins biking, and then weights on the machine type things. Is this enough?

Any tips would be helpful! Thanks :)

Hi there
Firstly u need to read the stickies as you will get a good lot of information in there.

How long you been going to the gym? What exactly do you do in regards to the machine exercises?
You will find more benefit constructing a 3 day a week full body type weight program...which you can follow and then do the cardio after the weights or at seperate time of day (if possible)

Also can you give us a idea of your current diet.breaking it down into meals
Ie
Meal 1 toast/milk/cornflakes
Meal 2 sandwich ....

etc

then we can suggest how to improve that

Thats the thing, i dont really have a set diet, and i wouldnt know what to eat, and how much or whatever, i really need some help with a plan i can stick too, i just cant seem to do it lol.

And on the weights, im doing 3 sets of 8, and im doing pull down, chest press, bicep curls, tricep press, rear deltoid? (kind of like a rowing motion), doing free weights on my shoulders, just holding out infront of me and the Fly machine, were you pull your hands together infront of you.

Cant really remember the names of them all, but i can get more detailed when i go the gym tomorow.

First off - ALL the dietary information that you NEED to know is set out in easy to understand English in the stickies. Read those, and you will then be able to do it.

Next, your lifting routine lacks lower body work, core work, and balance. Check out professional lifting plans like Mark Ripptoes "Starting Strength".

There are plenty of good beginner plans posted around this forum. Finding out how to get in shape is a whole lot easier than actually getting in shape. Best to start investing the effort now!

Ok, iv got together a simple plan of my diet.

Breakfast

Peice of whole meal toast
Water

Brunch

Cheese and crackers (2 crackers)
Banana

Dinner

Sandwich (chicken or tuna salad)
Packet of crisps

Afternoon

Apple

Dinner

Need some advice, usualy eat chicken/fish and potatoes lol

Thats my diet 5 days a week, when i work. And on the weekend its pretty similar, normally without the breakfast.

So will that accompanied with about 40 mins cardio 4 a week help to shed the pounds?

You didn't read the stickies. :bang:

Ok, iv got together a simple plan of my diet.

Breakfast

Peice of whole meal toast
Water
(NO PROTEIN SOURCE ...NOT ENOUGH CALORIES ..BREAKFAST SHOULD BE ONE OF YOU MAIN MEALS..AFTER 7-8HRS SLEEP YOUR BODY NEEDS THE ENERGY.CAN YOU GET SOME WHEY PROTEIN AS THAT IS QUICK AND EASY?..IF NOT ADD IN TWO WHOLE EGGS AND TWO EGG WHITES AND MAYBE ANOTHER PIECE OF TOAST OR SOME OATS WOULD BE BETTER)
Brunch

Cheese and crackers (2 crackers)
Banana
(AGAIN NOT ENOUGH PROTEIN..ID TRY COTTAGE CHEESE AND APPLE /ALMONDS HERE)

Dinner (LUNCH)

Sandwich (chicken or tuna salad)DO YOU HAVE ACESS TO A MICROWAVE? IF SO TRY SOME SWEET POTATOES WITH TUNA OR CHICKEN..DELICIOUS AND EASY..
Packet of crisps--SUBSTITUTE WITH APPLE OR GRAPEFRUIT OR SOME ALMONDS/PEANUTS

Afternoon

Apple---ADD SOME WHEY PROTEIN OR 2 GLASSES OF SKIM MILK

Dinner---BROCOLLI/VEGGIES/ WITH A GOOD PORTION OF CHICKEN FISH IS FINE

Need some advice, usualy eat chicken/fish and potatoes lol

BEFORE BED TRY 200G COTTAGE CHEESE WITH 2 SPOONS OF PEANUT BUTTER
MAKE SURE AT LEAST 2 LITRES OF WATER A DAY ALSO
Thats my diet 5 days a week, when i work. And on the weekend its pretty similar, normally without the breakfast.

So will that accompanied with about 40 mins cardio 4 a week help to shed the pounds?


Hi if you carry out that diet Yes you will lose the pounds but i would suspect a lot of muscle also...losing a stone in weigh is not difficult..But you want to take it nice and slow...2-3 lbs and you will do it within 6-7 weeks easy ,if you are consistant.
Your diet is way low on calories ,deficient in protein.I have added a few basic suggestions(IN CAPITAL LETTERS) but as Double said you do need to read the stickies!!
Dont be scared of eating good clean food .eat Well and train hard and you will do it.

http://forums.johnstonefitness.com/showthread.php?t=1222

study this as everything is covered nicely in here.

right, ill sort out a proper plan tomorow, iv read the stickies, well most of it, and you can give me tips on my final plan lol.

Cheers for help so far lo

Ok, iv got together a simple plan of my diet.

Breakfast

Peice of whole meal toast
Water

Brunch

Cheese and crackers (2 crackers)
Banana

Dinner

Sandwich (chicken or tuna salad)
Packet of crisps

Afternoon

Apple

Dinner

Need some advice, usualy eat chicken/fish and potatoes lol

Thats my diet 5 days a week, when i work. And on the weekend its pretty similar, normally without the breakfast.

So will that accompanied with about 40 mins cardio 4 a week help to shed the pounds?

You're starving yourself. You've got very little protein. PLEASE read the stickies. :read: Hints: A piece of toast is not a meal. An apple is not a meal. :read:

The most important considerations are (1) how many calories you are getting, and (2) your macronutrient breakdown. If you've read the stickies, and if you UNDERSTAND the stickies, you should be able to put together a pretty solid diet. Read up, all the information is there! :read:
:gl:

Right, Iv made an excel chart of a basic plan of what i could eat, i still havent finished it, and need a few pointers on it. All help appreciated :tu:

http://img517.imageshack.us/img517/3696/dietimageuu7.th.jpg (http://img517.imageshack.us/my.php?image=dietimageuu7.jpg)

Same comment: more calories, more protein. You should aim for 2,000 calories at a minimum.