Transformation 2012

I'm looking for guided direction on the transformation I plan to make in the remainder of this year. Im looking to drop a significant amount of weight. I am 1.64m tall and weight 102kg not quite sure about %bf but i will get it checked out asap.

My current diet looks like this, I have been on it for a week now:

Meal 1
1 cup oats
2 scoops whey or 5 egg white + 2 whole eggs hard boiled
Multivitamin

Preworkout shake - Nutritech Maximum Performance

**Workout

Meal 2 -Postworkout
2 Scoops whey
1 Slice wholegrain seedloaf

Meal 3
130g Pilchards
1 cup Wholewheat pasta or rice
1 cup steamed farmstyle vegetables

Meal 4
130g Pilchards
1 cup stir fry

Meal 5
2 Portions grilled hake fillet
1 cup steamed farmstyle vegetables
1 cup black coffee (stimulant for late night studying)

If you need any other info that be helpful in allowing you give me any advice, please feel free to request it

Cut the bread post workout and have whey and dextrose or waxy maize. I would suggest waxy maize.

Add in another meal at 102kg you can eat more than that and still drop fat. Add in somethin like casein and nuts before bed. I would swap all pasta for rice or oats or potatoes. Wholefoods are harder to digest and thus burn more calories.

Work out your maintenance cals and post that up ill help you with macros.

Without knowing what your bodyfat% it is impossible to advise you properly boet. You could be anywhere between an Olympian and morbidly obese at 1.64m 102KG.

BF% is pretty important for the right advice.

Drop the pilchards altogeher, rather use chicken or steak,your diet needs a lot of revising,ready the dieting 101 thread in the contest prep section,I wouldn't use waxy maize startcg,only vitargo or dextrose.

DJ wrote: Drop the pilchards altogeher, rather use chicken or steak,your diet needs a lot of revising,ready the dieting 101 thread in the contest prep section,I wouldn't use waxy maize startcg,only vitargo or dextrose.

Can you please explain why?

As waxy maize has minimal effect on inslin,its a complex carb not a simple carb..

Some one once put up a study by will brink I think it was, it was the effect of carbohydrate sources replenishing glycogen stores in athletes through different carbohydrates, top of the list was vitargo, then dextrose/glucose and then waxy maise starch.

ok thanks guys i will take a look at the dieting 101 thread.. as for my bf% i will get that checked out at the sport science centre will post up pics by 2moro nyt at the latest

@Dj why would you drop the pilchards? Are they an inferior source protein? Because i sought them as the closest yet economical alternative to tuna

i dont know the nutritional information on them but i find there are better protein sources with no additional fats that u wont need. stick to chicken,beef,egg whites,whey and tuna/white fish.

Meal 1
1 cup oats
6 egg white + 2 whole eggs hard boiled
Multivitamin

**Workout

Postworkout
2 Scoops whey
30g dextrose/glucose

meal 2
200g chicken
1 cup of rice

Meal 3
150g lean beef
1 table spoon olive oil
1 cup steamed farmstyle vegetables

Meal 4
200g chicken
20g nuts
1 cup stir fry

Meal 5
2 Portions grilled hake fillet
1 cup steamed farmstyle vegetables

meal 6
2 scoops whey + 1 table spoon olive oil

try something like that

Thats not a train smash all I'd have to get is dextrose, nuts and more beef. Will have to run by the shops and pick some up Dischem and PnP should sort me out