DIET ADVISE AND COMMENTS

Hi Guys

From March my stats were as follows:

Age: 26
Weight: 103.7
Height: 175cm
Bf%:31%

My aim was to loose weight and reduce my BF% to +- 10% and have and lean physique. For now i'm not aiming to compete, just a guy who wants to be healthy and not shy to be topless in the beach. Been exercising since 2010, but at the time my knowledge on what to eat exactly was minimal and i was thin then. I got bad advise, as to how i could have lean quality muscle so i gain bad weight.

2014 i tried those body makeover challenges and there was some progress i saw because i lost some centimeters and i started with a body fat of 20% and when i finished i was 11.2%. Thats just history.

Now I started on plan which was as follows:

From March

20-30 min Morning cardio

Breakfast:

80g future life high protein or all-brand flakes or 3 egg whites/1 slice Low gi brown bread/half avocado

Snack:

1 Plum or 1 Granny smith appple or 1 banana or handful of safari peanuts or 2 boiled eggs with a slice of low gi brown bread or half glass of 100% juice or handful of biltong


Lunch:

+-100g Basmati or brown rice/ +-150g steak/chicken breast/turkey/tin tuna/sardines/extra lean mince with green salad or brocholi or asparagus or mixed veges or frozen mixed veges

Snack:

1 Plum or 1 Granny smith appple or 1 banana or handful of safari peanuts or 2 boiled eggs with a slice of low gi brown bread or half glass of 100% juice or handful of biltong

After Gym:

Half a glass of 100% Juice

Dinner

+-100g Basmati or brown rice/ +-150g steak/chicken breast/turkey/tin tuna/sardines/extra lean mince with green salad or brocholi or asparagus or mixed veges or frozen mixed veges

My current stats:

Age: 26
Weight: 98.5
Height: 175cm
Bf%:33%

There was a slight increase in body fat, but i had started with 107.9 on waist and currently i'm 100.3 on the waist. I have been on 98. something for close to 2 weeks now, and i'm not loosing.

May you please help me in that, what can i adjust? Another problem its weekends, i struggle a lot, what can i do? cause the waking up ain't the same and but i try not to skip meals.

This makes no sense. You say in 2014 you came down to 11.2% BF from 20. Your first paragraph lists bf at 31 but at the end of the post as 33?

Read the diet stickies and use www.fatsecret.co.za to adjust your amount to meet calorie requirements.

Aim to drop your weight slowly over the next 18-24 months. This will allow your metabolism to adjust as well as your skin to shrink. You're relatively young so you shouldn't have excess skin. Check DJ's Contest prep thread to see where he started.

The first step is very simple - EAT LESS! You have to burn more calories than you consume to lose weight. Sure, all diets will eventually hit a plateau but not like this. You can't pig out on weekends, eat clean during the week and expect results bud.

1KG of Fat = 36000 Kilojoules. That's a shitload. Cut your calories.

You are getting lost on all of the details of your diet but don't realise that you are eating too much food. You can get fatter eating only healthy foods if you don't monitor your caloric intake.

Also -> Fasted cardio first thing in the morning. If weekends are tough, as soon as you wake up go for a fast walk for 30 minutes. That will get your head right to face the day. You can't have excuses when you're trying to get in shape. One excuse becomes 20 before you know it.

Awesome explanation MA. Wow. Thank you

Apologise for that typo i mean't 2013