diet plan help advice, just a conversation with anyone will do :)

[alsunky]

Hi.... (cleshay)

i am after some advice/help/possible moral boost with my current 'diet' (using diet as loosely as possible) plan and more importantly ideas on food/snack replacement

basically without boring you, next monday i want to start a 3/4 day cycle of no/very little with exception toast with poached eggs carbs diet with the 5th day normal intake.
i have tried the low/med/high carb diet, i have tried no carb diet - and as much as i am capable of sticking to these for a month to 5 weeks its just impossible to sociable enjoy life without taking a back pack of items where ever you go - if am honest

i have adapted to quorn and love it mebbe bar the sausages they are as dry as gandi's flip flop but thats off the subject, with using real meat as a treat rather than dirty pizza etc

morning 7am
multi vits, vit c, l'argine, l'carantine zinc, magnesium calcium and saw palmetto (while wispering under my breath that last 1 is for my hair/loss)
3x poached eggs
2x slices of toast
fruity drink

10:30 ish SNACK
1 tuna sandwich on brown/ granary bread (with abit of mayo) - come on am not a animal. OR peanut butted on same bread but toasted

12:30 ish DINNER
quorn chicken with rice
qorn chili with rice

2:30 snack
2x peanut butted on toast if i never had it for half 10sis or a yoghurt

4:45 before gym protien is PhD Nutrition Synergy ISO 7 Double Chocolate Cookie Flavour - if you want to get technical
1 scoop of protein with milk ( mebbe 3-4 fingers worth of milk)

gym 60mins - 90mins after (if your really intrested in helping you can view my profile on jefit for exercises and stuff or i will put them up if people are keen to help - i just dont want to waste my time typing more things out if there is no intrested)

right after gym
1 and half or 2 scoops of protine with slightly more milk (mebbe extra finger or so)

i would happily explain and recommend before and after protien shake - if asked

hour half after the gym
quorn breaded chicken / chicken rice pea's stir fry
quorn mince chili, sometimes with rice
**** small portion ****

then bed arround 11pm GMT :)

monday - gym
tuesday - gym
wednesday - swimming 6am - 7am, squach 6pm for 1 hour
thursday - gym (some times rest day)
friday - gym
sat morning - gym depending if rest day during the week
sunday - like god just chill out

i know fine well i have 2 many carbs this is due to ease more than anything
dont eat chocolate or crips real snacks - lucky
can give alcohol up with pleasure knowing how much it makes a differece with training and diet
and yes my spelling is on the dodge side, but give me a break you know what it means

i belive that anyone that wants 2 get into eating 5+ meals should start off with normal food not even diet foods it makes 100x easier with will power/duration of your diet what ever it may be, just getting your body use to eating regularlywill put a slight bit of weight initial on until you body/metabolism becomes comfortable lets say - this is all my own opinion from the year i have experienced am no doctor/ dietitian, i am only stating this because it took me 3-4 years to click on 2 meals a day wouldnt make me have this fantastic 6 pack nor was it healthy and never once did anyone say anything about metabolism playing a big part when dieting - young and naive basically

cadio - just started 3 wednesdays ago. broke my nose playing rugby a few year ago so can only breath with 1 nostril which makes anything demorlising when am panting like a dog after 2 mins not unfit as such just not taking in a steady flow/ enough of oxygen

anyways i really like to thank you for reading this if you have and would hope for pointers advice anything

darran

[Deviation]

You sure do like peanut butter. ;)

What is your BMR? What's the goal here? Bulk?

[alsunky]

1931.65, my body fat is dead on 23% as of monday which i was slightly disappointed but hey

my goal is simple 'ha ha - the hardest thing in the world' lose that body fat but maintaining my current muscle mass if that makes sense.

i suffer from Pectus Excavatum in a mild form i will try and upload a photo of myself so you can know my physic. getting back to this dent in my chest i am self conscious (thinking i am fat basically due to my dent and my belly sticking out when i look down) so for me to lose this i need some body fat/define belly area.

i am wanting some help with reducing carbs after morning, and i dont know what i can eat other than salad and veg - which might have to be the case. i was also wanting people opinions on any changes to my current diet/eating plan.

with regards to peanut butter its the best thing since sliced bread, americans have it it jam which am still nervous to try being a brit

thank you for your reply very much appreciated
darran

[SVT]

hi..
My suggestions for improving your diet:

Your toast should be full grain, which will offe your benefits. The rice should be brown rice.
The snack, I would substitute the toast with some chicken and keep the peanut butter.

Instead of all the rice, as you say, many carbohydrates, I would make abig salat and eat of it during the week. Try below recipe which will keep you full. Tastes a bit sweet as well.

400g carots
2 oranges, meat and juice
1 apple
40g almonds
1teaspoon cinnamon
Salt + peber

Chop it up as fine as you want

Eat along with chicken or beaf.

Good luck :-)

[Deviation]

my goal is simple 'ha ha - the hardest thing in the world' lose that body fat but maintaining my current muscle mass if that makes sense.
If only it were that simple.

PB is good, but in small doses (I love PB myself). It's very calorie dense (2tbsp = 200 calories). You need to look at the overall picture and worry less about when you're getting nutrients. Carbs themselves aren't bad. Same with fats. You just need to find the right ratio of carb/fat/protein.

Meant to ask earlier, what is you height & weight?


with regards to peanut butter its the best thing since sliced bread, americans have it it jam which am still nervous to try being a brit
It's not bad at all. The bad side is that jam/jelly/preserves are packed with sugars. I'd avoid it except on special occasions.

[alsunky]

height = 175/176 cm
weight = 13st 3 (heaviest i have ever been in my life)

with regards to peanut butter i only have a teaspoon and tried peanut butter jelly/jam or the first time, i was rather shocked - was expecting it to taste odd. but yes thats only a 1off treat



thank you very much SVT when it comes to salads i am very tunnel vision'd i think its just lettuce tomato cucumber and celery - i forget fruits and nuts are available. Thats what i was looking for just small simple ideas like that to make meals slightly more intresting and fun

i have finally uploaded a couple of photos - first time EVER, not keen on taking photos of myself but first time for everything. just go to my profile or add me for a sneak

i know i keep saying this but thanks for your reply's its a moral boost that people are intrested in helping me get my goals!!

darran

[Deviation]

with regards to peanut butter i only have a teaspoon and tried peanut butter jelly/jam or the first time, i was rather shocked - was expecting it to taste odd. but yes thats only a 1off treat
Told you it was good. ;)

You do have to get creative. Otherwise, the diet gets boring and you'll fall off the wagon. I use hot sauce (Franks Red Hot or Tabasco Chipotle) a good bit with chicken. If you eat steak, lean cuts can be a bit chewy (e.g. round steak). I marinate mine for a couple hours or overnight to help loosen it up some. For salads I add unsalted sunflower seeds, raisins, spinach, carrots (lots of em), etc..


i have finally uploaded a couple of photos - first time EVER, not keen on taking photos of myself but first time for everything. just go to my profile or add me for a sneak
Just looked over your photos. First off, don't be so self conscious. You're not a bad looking guy (no homo). And I don't see that "dent" you talk about. So maybe you just see it more because you know where to look?

[alsunky]

cheers mate. its prob my body dysmorphic i have gained from starting the gym all them years ago, but its in all walks of life you always want more or better :cool:

i have noticed a change in these last two days so almost over the moon with myself and the support you and the forum have given - i am givin myself 3 weeks and if i am not a CK underwear model i am giving this all up :p

[dacox2]

Hey Bro I have been doing the anabolic diet and it is soo easy. good food I just started a group and will send you a invite. you should read the atricle I posted the link to and get back to me on what you think.

it is a way to eat that will get you to your goals and still enjoy yourself.

keeps you from losing muscle when you are cutting