) 40G OATS WITH SUGAR FREE JAM OR HONEY 50G OF MP MAX

2) 2 SLICES OF SEED BREAD WITH 100G -105G OF CHICKEN 1 MANDARIN AND 1 APPLE

3) 150G CHICKEN 100-150G OF MICRO WAVE BASMATI RICE 1 MANDARIN

4) 50G WHEY 50G OATS OR ALL IN 1 MRP WILL BE USING MP MAX GAINER HALF SERVING WITH SCOOP OF WHEY AND NUTS


5)PWO 25G WHEY 50G DEX 10G GLUTAMINE

6) TEA HOME MADE CHILLI OR STIR FRY OR SOMETHING LIKE THAT

7) 2 SCOOPS OF 80% WHEY 1 tea spoon peanut butter (natty)
This is my diet at the moment. Im losing fat very slowly any tips for speeding up the process around this basic frame work

Any room to up your activity mate? Your diet looks pretty decent to me.

I loves my food, so i greatly favor upping kcals out rather than reducing kcals in.

Cardio?

I love cardio, seriously, it's so fun and it increases your recovery rate as well (at least that's what my experience tells me).

You have mail if you still have your tiscali address

Cheers Paul i will have a read. Cardio wise i do 30 mins after weights 3 times a week my bpm is 130 or just over.Sometimes i do intervals on the cross trainer. I am sat at a desk all day for work but at the weekends we walk a fair bit what with shopping and walks in the forest or beach

You dont need cardio, just do a high fat diet.

KP

kp1512 wrote:You dont need cardio, just do a high fat diet.

KP

Indeed.
Add 400g fat to your diet and the lard will come right off!

lolhigh fat my arse i need carbs

HAHAHAHAHAHA!...

On a serious note, cardio..all the way..cardio done in a time manner (for fat loss over 12-16 weeks) is NOT bad for you..but doing cardio day in day out can lead to a cumalitive negative effect on the entire body.....(this last bit is where the No Cardio tossers assume there entire argument on)

KP

drop the bread and any rice/pasta and have sweet potato instead

If I were you,

I would determine approximmtely my lactate treshold, which is really close to the ventilatory treshold, basicaly you can notice you start breating deeply and with a higher frequency (this is an approximate method, but better than the 220 minus age etc etc) when you experience this specific breathing check your HR. you will have a HR corresponding to your treshold.
Train let say 10 BPM lower than your ventilatory/lac treshold for 30 to 45 mins 3 times a week and you should see an improvement. After 4 weeks like this reevaluate your ventilatory/lac treshold and train for 1 hour three times a week 15 to 20 BPM under your "new" treshold.

I could see extra fat loss by doing this on an "empty" stomach, I prepare a mixture of sencha (green tea) 1 table spoon, yerba mate 1 table spoon, 500 to 1000 mg WTE. I leave the mate and the sencha at least 30 minutes in 300 ml of hot water. That's what I would call a primitive energy drink but that works. Drink the same post workout prepare it before you leave for your session it will be ready when you are back,then 1 hour later 15 grams of EAA. That's more or less for the peri cardio WO "nutrition". This is not pure science just a protocol that works well for me. Kp did post something about TE and fat as energy source during cardion.

Cycle your carbs weekly: CARBS, Little Carbs, "No" carbs, CARBS, Little carbs, "No" carbs, "No" carbs.
But any combination that modulate the calories dayly and the amount of carb you give to your body is OK. As long as it works for you.

SCOTT GALTON wrote:) 40G OATS WITH SUGAR FREE JAM OR HONEY 50G OF MP MAX

2) 2 SLICES OF SEED BREAD WITH 100G -105G OF CHICKEN 1 MANDARIN AND 1 APPLE

3) 150G CHICKEN 100-150G OF MICRO WAVE BASMATI RICE 1 MANDARIN

4) 50G WHEY 50G OATS OR ALL IN 1 MRP WILL BE USING MP MAX GAINER HALF SERVING WITH SCOOP OF WHEY AND NUTS


5)PWO 25G WHEY 50G DEX 10G GLUTAMINE

6) TEA HOME MADE CHILLI OR STIR FRY OR SOMETHING LIKE THAT

7) 2 SCOOPS OF 80% WHEY 1 tea spoon peanut butter (natty)
This is my diet at the moment. Im losing fat very slowly any tips for speeding up the process around this basic frame work

Personally I'd suggest the following based on the limited info you've provided:

1)Do cardio before breakfast if you can (as well as after your weights). steady state cycling, skipping, rowing whatever really
2)Drop the bread. Although it is seeded and thus lower gi you dont need it. Replace it with some basmati rice, sweet pots or yams
3)"TEA HOME MADE CHILLI OR STIR FRY OR SOMETHING LIKE THAT" stiry fry normally contain noodles? you dont need them. You also need to know what your eating and how much. Try having some lean red meat here instead with some broccolli
4)Drop the dextrose pwo. Have WMS or oats
5)have less carbs pre workout. Try 25g pre. Your already having alot of cho in meal number 3. By the time you hit the treadmill after your weights you want your glucose reserves to be pretty empty so your body can utilitze adipose tissue for energy instead of burning off those carbs
6)Whilst I'm not a fan of anything high fat consider adding in atleast some omega3. Has numerous health benefits and does aid fat loss. Have at least one serving of salmon or mackeral or even just tuna+walnut oil. Omega3 also has antiinflammatory properties so will aid in recovery.
7)Add alcar to your supplement regime. amoungst other things it increase fatty acid mobilization into the mitochondria to get used for energy. Take pre breakfast and/or pre cardio. Doses of 3-4g once to twice daily I find are very effective at reducing abdominal fat.
8)Although you dont want to eat more fats consider it because eating (the right) fats help with nutrient partitioning which is just as important as what you eat.

Hope that helps

Agree with Nrage,

globaly lower your carbs, Alcar is nice, coconut oil, ground sesame or sesamine (if you can pay the price) 20 grams of fish oil a day, if possible with some carb to use as "hormonal" and "structural fat instead as an energy source. WTE 2000 mg a day. 1000 mg pre WO weight or cardio or combination of both. GSE 800 mg a day aromatase inhibitor.

I could see your pictures, you have a very strong frame and you are muscular it is hidden under some fat, but definitely once you will have gotten rid off that, you will look impressive.
I still have one week to go with usual running session 3 times a week and then weights. Then I will get into this kind of complex training you could give a try to see what it does for you.

3 times a WEEK

400 meter run 12 pushups pushup bars, 6 to 8 pullups, 20 squats body weight, 15 lunge each leg, 15 crunch,dumbbell military press 15 reps, dumbbel bent over raw 15 reps, dumbbell romanian dead lift 20 reps. =1 REP

week 1: 3 reps
week 2: 3 reps
Week3: 5 reps
Week4: 2 reps
Week8: 4 reps
Week9: 4 reps
Week10:6reps
week11: 3 reps

I thought about dropping the bread. Also i have relised that i have not listed my supps

6 am 10g glutamine

7am with breaky multi vit, 1gvit c,ginsing,1000mg grean tea and glucosoamine

30mins preworkout pulse with 10g glutamine

post workout i have 10g of glutamine

5g mono with tea

before bed
1g vit c, b complex, echinacea, 6g omega3, cal,mag, zinc,glucosoamine,peppermint oil (helps with the protein farts)

Sorry i missed this out but i just take them it s like second nature

Also i never eat pasta or noodles as i really dont like them. Is cous cous an option. My portion size for tea is usually 150g chicken or 8oz of beef be it steak mince or steak. I never use tinned sauces for tea we make stuff from scratch ans i would have with that 1/4 cup of rice or half a sweet pot and loads of veg

Hey Scott

Just as I've posted this on MP after a request thought you might be interested in seeing it. If you used it you'd probably want to add a few carbs here and there - it's calorie restrictive but I'm feeling great on it after a week and the fat's stripping off nicely

Throughout the day
15-20g BCAAs
Green tea


On waking:
30g whey
30g oats - made as porridge with 75ml semi milk and water and 1tsp honey
2 fish oils
3 cissus caps
Black coffee (high caffeine 'Java' )

10:30
150g chicken
1/2 bulb raw beetroot
100g raw broccoli
1 tomato
1tsp EVOO
Green tea
2g fish oil

1:30
Salmon or smoked mackerel
150g chicken
1/2 bulb raw beetroot
100g raw broccoli
1 tomato
1tsp EVOO
Green tea
2g fish oil

4:30
30g whey
50g coconut milk
Green tea
2 cissus caps
2g fish oil

PWO
40g WMS
5g creapure
5g BCAAs

+20 mins
35g whey

+1 hour
Any lean meat
Curly kale
Spinach
Garlic/ginger etc
Red onion
Another vegetable or two

Before bed
250g quark
2g fish oil

SCOTT GALTON wrote:I thought about dropping the bread. Also i have relised that i have not listed my supps

6 am 10g glutamine

7am with breaky multi vit, 1gvit c,ginsing,1000mg grean tea and glucosoamine

30mins preworkout pulse with 10g glutamine

post workout i have 10g of glutamine

5g mono with tea

before bed
1g vit c, b complex, echinacea, 6g omega3, cal,mag, zinc,glucosoamine,peppermint oil (helps with the protein farts)

Sorry i missed this out but i just take them it s like second nature

Also i never eat pasta or noodles as i really dont like them. Is cous cous an option. My portion size for tea is usually 150g chicken or 8oz of beef be it steak mince or steak. I never use tinned sauces for tea we make stuff from scratch ans i would have with that 1/4 cup of rice or half a sweet pot and loads of veg

My original recommendations stand. I personally think your eating too many carbs for what you want to acheive and in uneven quantities. Up to you at the end of day buddy

Nrage is 100% right nothing more to say.....

Thirded...

Cool Cheers chaps i will have a rethink on the carb situation and reduce them as per the comments. Many thanks for all your help chaps at least i know where to got diet wise

So hows it going then? what changes have you made?

Yeah how's it going? Cutting is an area I know very little about so I tend to stay out of this kind of thread as I can't contribute much... but the advice above sounds excellent .

Well i have had some thoughts and had a chat with someone from CNP. To be honest they have suggested 260g of carbs and 260g protein with some good fats added. My carbs will be coming from basmati rice,sweet spuds,normal spuds and granary bread on Fridays at work as i only get one break.
From the carb amounts it would seem i can have 40g of carbs and protein with each meal if i eat 6 meals a day. I will be doing an extra 30 mins cardio on Monday night. My girl will take me with her to the gym on Monday so when she is doing a class i will walk home the long way round!
However i have an odd month coming up what with being on Ho,iday and going on a course so the diet wont start properly until the second week in April

One important thing is to not be impatient with fat-loss,don't freak at the scales and get an objective opinion on body comp.

If it was me, I'd lower my carbs as suggested and keep the majority early in the day. There is room for a little cheat here and there with the food but try to remain strict - a cookie here and there is fine as long as it's not half a pack...

Looking at your daily intake, I'd say it's probably your carb timing and the quality of carbs that's doing the damage, you're a much bigger guy than me and you're not really taking on many more carbs than me in a day. I do High Rep low rest stuff 4 days a week and 45mins cardio(Xtrainer) on my off days. I do cardio on weight days if I feel like it but generally don't bother on leg days - just a 10 min cool down.

An example of my training is today I'll be doing 10 squats supersetted with 10 SLDL, 45s rest *4. Then 5*10 calf raises at 30s rest. This is defiantely working well for me, I've now surpassed my target weight of 10st to 9st13 and I still have 2 weeks left on this curent cycle and I have no los of strength.

To be honest the pics dont do me any favours.The pics were taken about an hour after a birthday party so i had eatena fair bit of birthday food! I do look a fair bit leaner now, nothing special by any means but a bit better.
The new diet is in a rough draft in may head at the moment as i wont be using it properly for about 3 weeks.I will doa trial run this week and see how it goes

SCOTT GALTON wrote:To be honest the pics dont do me any favours.The pics were taken about an hour after a birthday party so i had eatena fair bit of birthday food! I do look a fair bit leaner now, nothing special by any means but a bit better.
The new diet is in a rough draft in may head at the moment as i wont be using it properly for about 3 weeks.I will doa trial run this week and see how it goes

keep at it and post up your progress. who you speak to Mr keyes?