help really

hi guys, right il jump straight to the point, i am a personal trainer and all my clients have huge success besides myself, i am a fat bastard but im broad shouldered and big legs calves etc etc, i know exactly what to do to lose weight but i just cant keep to a diet , never have

please see below and tell me if this might work.

im 5,8ft 99kgs bf def over 30%

morning

2 scrambled eggs 100grams boerworse (meat only)

10 am mrp shake 7g carbs 25 protein

lunch

chicken and mayo tramezzini (i know kuck )

workout

3pm - mrp shake

snack - biltong or macadamia nuts

supper - 150 grams chicken, cauliflower and broccoli mash

snack - 100% whey protein

rj66 wrote: hi guys, right il jump straight to the point, i am a personal trainer and all my clients have huge success besides myself, i am a fat bastard but im broad shouldered and big legs calves etc etc, i know exactly what to do to lose weight but i just cant keep to a diet , never have

please see below and tell me if this might work.

im 5,8ft 99kgs bf def over 30%

morning

2 scrambled eggs 100grams boerworse (meat only)

10 am mrp shake 7g carbs 25 protein

lunch

chicken and mayo tramezzini (i know kuck )

workout

3pm - mrp shake

snack - biltong or macadamia nuts

supper - 150 grams chicken, cauliflower and broccoli mash

snack - 100% whey protein

You answered your own question..

Im not being a dick. But your example of a diet is shocking to say the least.

Search the forum for the diet sickies. Read them and get an understanding for a basic diet. Write something up and we can go through it.

rj66 stick to basics bud.. I'm very anti supplements.. I like to fuel my body with whole foods that are healthy and add health benefits and not just trying to eat food to trick my body into losing weight.

Good luck with your goal..

Ps congratulations on not being big headed because you a trainer and actually coming here for advice.

Rj66 on that note, have you created multiple profiles on this site, because it looks that way.

ya you right i did answer my own question, ya i think i just need to pull my finger out of my ass, hopefully il find my mojo soon soon,

ok il post one which i can follow then you guys can give your thoughts

We can only help so much bro... we can't make you eat the food or follow the diet you know. We can assist with motivation. But in the end it will be your own doing to execute it

First couple lines made me laugh.

Anyhow's, sounds like you need to find a big enough reason to eat right. Without motivation to do something it's very hard. I bet many of these guys here are like me, a bit obsessive about it all but love it all the same. If you can find that passion you'll eat whatever it takes with a smile of proudness on your face

What's your training like, you didn't mention?

whats up " pump no multiple profiles bro.

yes even though im a trainer there is alot of stuff that they dont teach in books, you need guys with experience,

i mainly have a fighting back round, anyway i posted my diet but left out all the details, here is a better version

breakfast- 6 scrambled eggs 4 whites 2 whole, 100 grams of boerwose and 2 cups sauteed spinach on most days

snack - ssn mrp

lunch - chicken and mayo tram (this needs to be changed)

snack - 50 grams biltong and macadamia nuts

supper 150-250grams cooked weight chicken or beef, mainly chicken , 2 cups cauliflower mash

snack - 1 and a half servings 100% ssn whey protein with 250ml water 50ml cream

i also take a multi vit and efas, 2 cups green tea daily


training

monday

super set

2 mins heavy bag

flat bench press 8-12 reps
standing biceps curl 8 - 12 reps

repeat 6-8 times

tuesday

kick boxing 60 mins

wednesday

super set

2 mins weighted skipping rope

bent over rows 8-12 reps
deadlift 8 - 12 reps

repeat 6-8 times

thursday

2 mins shadow boxing

tricep rope extention 8-12
push ups 20 reps

repeat 6 -8 times

friday

2 mins heavy bag

barbell walking lunge 8-12
barbell front squat 8-12

repeat 6 -8 times

saturday

turkish get up x 20 each side
seated dumbell press 8-12
upright rows 8-12

repeat 6-8

sunday rest

Hey, dude. I'm no expert or anything and still fairly new to a health lifestyle, but:

1) for breakfast, eggs and spinach should be enough. try leaving out the boerwors, too much fat content.
2) as you said, chicken and mayo tram will definitely need to be replaced.
3) biltong is ok, but only if its LEAN
4) your last snack includes whey + CREAM, why the cream?

How many calories did you calculate with this diet?

I'm not sure about the training, but it seems like too many sets on very few exercises? Rather reduce the sets and add another exercise?
I stand to be corrected through - like I said, I'm also new to this healthy lifestyle.

yo il try answer to what iv sort of learned

also stand very much to be corrected

1) for breakfast, eggs and spinach should be enough. try leaving out the boerwors, too much fat content.

fat content keeps me full, more or less keto diet rule

2) as you said, chicken and mayo tram will definitely need to be replaced.

no arguements here

3) biltong is ok, but only if its LEAN

yes keep it lean as nuts are fatty

4) your last snack includes whey + CREAM, why the cream?

the fat in the cream slows down the protein rate of digestion

How many calories did you calculate with this diet?

will work it out today

Rather stick to peanut butter with your whey to slow the absorption.

And use that or almonds for your morning fat.

ok sweet, will do.

does everything else look ok for a start, will probably follow for 6 weeks then switch up the training etc etc

Hey rj66

You mention in your second post that you use SSN MRP, but in your first post you said it is an MRP with 7g carbs 25 protein. SSN’s MRP has 28g Protein and 15g Carbs and their Lean MRP has 28g Protein but 15g Carbs. I don’t know if you are changing the serving size or something else to get 25g Protein and 7g Carbs but just watch out for these MRPs, most of them are filled with simple carbs that will hamper your fatloss. SSN has Maltodextrin, Fructose and Corn Starch as Carb sources. Rather stick with whole foods like 00pump suggested.

rj66 wrote: ok sweet, will do.

does everything else look ok for a start, will probably follow for 6 weeks then switch up the training etc etc

Rather work out calories of your diet first. And calories ull need for fatloss... or your going to waist 6 weeks.of.your time.

sorry its the diet whey by supa shape, its made by ssn.

yes working on calories now.

il go 500 cal under maintenance, that should be safe correct

Perfect

cool, im going to go with 2800-2500 calories, more or less following

50% carbs, 30% protein and 20% fat

any suggestions

or should i stick with high fat fewer carbs

rj66 wrote:

1) for breakfast, eggs and spinach should be enough. try leaving out the boerwors, too much fat content.

fat content keeps me full, more or less keto diet rule

I'm confused..
Are you following a keto lifestyle?

rj66 wrote: cool, im going to go with 2800-2500 calories, more or less following

50% carbs, 30% protein and 20% fat

any suggestions

or should i stick with high fat fewer carbs

Doesn't really matter what macro ratio you follow as long as your in a calorie deficit. Your main focus should be overcoming your resistance to sticking to a diet plan. Have you given any thought as to why you keep falling off the wagon? That's where my attention would be.

Eish, I sure hope these aren't the kinds of diets you are giving your clients :huh: Seems like there are still LOADS of basics that you need to learn yourself before helping any other people!

Flex wrote: Eish, I sure hope these aren't the kinds of diets you are giving your clients :huh: Seems like there are still LOADS of basics that you need to learn yourself before helping any other people!

No need to belittle the guy.. He is here for help.. you will be pleasantly surprised what is taught in one's studies.. My jaw drops when I here what dieticians have drawn up for people I know.. and they qualified ..

Sorry did not mean to belittle him or anything. And yeah that might be the case, just was not taught the correct things.

haha dont worry guys, no offense taken,

yes you will be shocked of what gets taught.

i have all the information i need but i battle to apply it to myself,sometimes reading too much can also cause issues. when i was younger no issues eating clean but now fuck food is too nice.

all my clients have the same issue, they cant stick to diets or eating plans, you must remember these are people who have never followed any sort of eating plan or exercise routine ever,

you cant give them a keto diet cause they cheat too much yet they demand fast results, even a diet thats worked out to the tee they all complain its too much food etc etc.

its easy to work with guys that are willing to do anything but aish majority of people is another issue.

for my clients i have standard diets ranging from 1500 calories to 3500 calories, i give them one depending on their age, sex body weight etc etc. in a nut shell

im glad i posted this because its given myself insight to apply myself harder.

anyway im on 2700cal per day, will see how it goes, based on my avg heart rate and duration im burning around 300 calories per workout so might adjust calories if im losing more then 1,5kgs per week

Well best of luck with it this time around.

In truth, diet plans are actually a lifestyle change in the way you eat. This shift is not so easy. Many of us have been through it. But in my experience as times goes on you or the body begins to LOVE eating clean. Your body no longer really wants "tasty" junk food because your body has been retuned to eat what's good for it and the body seems to know what good for it once it's been retuned. You'll also notice when you do eat junk you quickly feel crap. Also some of the diets that people put up are so boring I'm not surprised people have a hard time sticking to it. Meals don't have to be boring just get a bit creative, get a good flavouring system and they become really enjoyable and healthy.

Actually a good way to retune the body via diet is through paleo diet or even a keto diet (depends how extreme you wanna go). Thats how I did it for a full year. After that my body rarely craved junk and thrived on good quality protein, fats and carbs. If I was to advice someone I'd say follow a paleo diet for 6 months to a year for a cutting phase. Most newbies will still gain muscle during this phase since it's early days in your development and muscle gains will happen.

COOL I GOT YOU, today actually went wel, it actually feels good to be doing things right again.

i am motivated now as im not even in good shape but some how i can motivate others. hell i cover my gut well and even though im not in that great of shape im not short of clients so if i can get myself in pretty good shape then skies the limit.

i have put the good and the bad things you guys have said on a white board in my office just to remind me that you guys help answer even the dumbest of questions which is cool. BMR is also my screen saver, it will remind me to stick to the basics.