Please advise on my Diet

Good morning guys
Please let me know what you think about the following Diet, I want to lose weight and retain as much muscle as possible (how many times have you heard that…lol)

Meal 1 (breakfast)
+- 60g oats with +- 50ml of plain yogurt

Meal 2
100g Tuna with a few raisons

Meal 3
100g Chicken breast (with graded cheese every now and then)

Meal 4
100g Tuna with a few raisons

Meal 5
Steak with a few good veggies

Pre-workout
50g protein shake + 6g Creatine + 6g Glutamine + 6g BCAA + 2g L-Carnite + tea spoon of Peanut Butter

Post workout
Exactly the same as pre workout + 30g of Dextrose

I have been following this diet for almost a month now, I’m not losing any weight at all, I think I’m losing BF as all my clothes are lose, but is there anything I should change with my diet?

I rate it 2/10

00pump wrote: I rate it 2/10

2/10 :pinch:
I need atleast 4/10 to pass

What should I change to make it better?

It would help you know your stats...

Go and read the sticky's:
www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101
www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet

Some stats might help us out...

27 years old
120kg
1.86m
BF was around 30% about 4 months back, i did lose 8kg i would guess its around 25% at the moment, but i'm standing still on my weight now for more than a month

Your bf is quite high.I was even higher than you at a stage.Post your workout program maybe we can help you there as well.Best thing for would be to get a diet direct from DJ.He will sort you out no doubt.

Drop the grated cheese and raisins and throw in veg instead with those tuna/chicken meals. Seems like your calories are way too low for your bodyweight (even on a cut), try upping your calories by 1000 for a week then drop them back down

Cut the raisins in meal 2,4.Keep your carbs to morning and pre and post workout.I would up the dextrose to 60g post workout.Add some complex carbs to your pre workout so that you have sustained energy throughout your workout.

Hi guys
Thanks for all the replies
@VonD : my current training schedule looks as follows
Monday : triceps + forearms (+- 60 minutes)
Tuesday : Shoulders + back (60 - 90 minutes)
Wednesday : Off
Thursday : Chest + Forearms (+- 60 Minutes)
Friday : Biceps (60 minutes)
i know i should do more cardio, but i train intensely and i'm really tired afterward, my hear rate is normally through the roof, but in any case, in December i want to do weights once weekly and cardio the other 3 - 4 days, I'm just scarred I'll lose the muscle I've worked so hard at building...

@Deadgoat and VonD
Isn't the peanut butter i take in sufficient in calories for my body weight?. i can up the dextrose to 60mg as well, Ondier advised me to add +-60g of oats to my pre-workout for the sustained energy release, i should probably start again
so does this diet look better?
Meal 1 : 60g Muesli + Plain yogurt
Meal 2 : 100g tuna + Banana
Meal 3 : 100g Chicken breast
Meal 4 : 100g Tuna + Nartje
Meal 5 : Steak + Vegs
Pre-Workout : 50g protein shake + 6g Creatine + 6g Glutamine + 6g BCAA + 2g L-Carnite + tea spoon of Peanut Butter + 50g raw oats
Post workout : same + 60g Dextrose without the oats

NBS wrote: Hi guys
Thanks for all the replies
@VonD : my current training schedule looks as follows
Monday : triceps + forearms (+- 60 minutes)
Tuesday : Shoulders + back (60 - 90 minutes)
Wednesday : Off
Thursday : Chest + Forearms (+- 60 Minutes)
Friday : Biceps (60 minutes)
i know i should do more cardio, but i train intensely and i'm really tired afterward, my hear rate is normally through the roof, but in any case, in December i want to do weights once weekly and cardio the other 3 - 4 days, I'm just scarred I'll lose the muscle I've worked so hard at building...

@Deadgoat and VonD
Isn't the peanut butter i take in sufficient in calories for my body weight?. i can up the dextrose to 60mg as well, Ondier advised me to add +-60g of oats to my pre-workout for the sustained energy release, i should probably start again
so does this diet look better?
Meal 1 : 60g Muesli + Plain yogurt
Meal 2 : 100g tuna + Banana
Meal 3 : 100g Chicken breast
Meal 4 : 100g Tuna + Nartje
Meal 5 : Steak + Vegs
Pre-Workout : 50g protein shake + 6g Creatine + 6g Glutamine + 6g BCAA + 2g L-Carnite + tea spoon of Peanut Butter + 50g raw oats
Post workout : same + 60g Dextrose without the oats

If you want big forearms just jerkoff :lol: secondly, why aren't you training legs bud?

Bud u are eating like 2000 calories,u are way under eating.

@ NBS train 2 small muscle groups together and do 1 large muscle group on it's own. You can do a small muscle with a large muscle if you really need to. Can you only train 4 times a week?

And when do u train legs?

Are you the type of guy that gyms with tracksuit pants and never trains legs?

hey piss off i train in track suit pants and train legs twice a week, buggers won't grow

CHAPEL wrote: hey piss off i train in track suit pants and train legs twice a week, buggers won't grow

Hahaha at least you put in effort.most people don't.

its fine next month, hopefully, i will be stimulating them /hijack over.

Hi DJ
If I upper my calorie intake wont I gain weight instead of losing?, besides that, if my calorie intake is to low why am I not losing weight?...

When I do cardio in Desember is will focus on legs (since I’ll be spinning). Normally I don’t train legs, I have naturally big legs and don’t really worry about them, I work in the city and walk around the whole day between sites, I also always take the stairs

@iman
I can train 5 days, even 6, but I have read on a few forums that its better if I train 2 days then rest a day, train 2 and rest again, but I’m no expert and only going by what I’ve read.

Dude you explained it to yourself.

If I increase my calorie intake won't I gain, and then besides that, if my calorie intake is to low why am i not losing weight... at 30% bodyfat, you need calories bro, your body is feeling it is being starved it doesn't remeber what 10% was like, it is going to want to stay where it is at, hence the reason you need to slowely drop calories.. Anyway, at 30% I wouldn't even waste my time trying to do it on my own, contact DJ spend a bit of cash of a diet and his working you through an eating plan + training plan, listen to him, don't cheat, and within 6 - 8 months, you will be feeling so good about yourself.. But remeber this, once you go that route, stop asking other guys questions, stop getting confused by their responses, stop reading mens health eating plan, etc.. Just do exactly what he says and you will get to where you want to quicker than you thought possible.

Your not losing weight due to your metabolism that is being shut down due to too little calories, mostly carbs. The same happend to me, upped my carbs by 100g (400calories) and I started losing weight again.

You will have to find out what is the best way to train your body. It's better to do small muscle groups together and big one's on their own. You can then take the weekend off to fully recover. Try keeping your training by 40 minutes. Add in 20-30 minutes of low intensity cardio after your workout.

Training Example
Monday: Chest
Tuesday: Arms
Wednesday: Shoulders
Thursday: Legs
Friday: Back

NBS wrote: Hi DJ
If I upper my calorie intake wont I gain weight instead of losing?, besides that, if my calorie intake is to low why am I not losing weight?...

When I do cardio in Desember is will focus on legs (since I’ll be spinning). Normally I don’t train legs, I have naturally big legs and don’t really worry about them, I work in the city and walk around the whole day between sites, I also always take the stairs

@iman
I can train 5 days, even 6, but I have read on a few forums that its better if I train 2 days then rest a day, train 2 and rest again, but I’m no expert and only going by what I’ve read.

at the moment u are eating about the same amount as your body needs to have healthy living, your metabolism is going to slow down as your body thinks u are starving it... u need to rework your whole diet bud.

also u should be weight training and doing cardio if u want to loose weight,stopping weight training is the worst thing u can do as the minute u stop weights u loose muscle mass,the less muscle mass u have the less fat u will burn.

NBS wrote: 27 years old
120kg
1.86m
BF was around 30% about 4 months back, i did lose 8kg i would guess its around 25% at the moment, but i'm standing still on my weight now for more than a month

Hi NBS

I have almost the same stats as you except that I'm 112kg, 1.87m and also on 30%.

DJ recently just posted a nice thread "Dieting 102" which should explains things nicely for you.

I'm also on a mission to get my abs out and also trying to put a better diet together for myself.

Good luck man and keep us posted with your progress.

@NBS How much weight training experience do you have ie months/years?

Over the last few years there's been a lot of hype about training each body part once p/week. But in my experience as long as you give each muscle at least 72hrs rest you should be good to hit that same muscle again which means you can train each muscle group at least twice a week with adequete daily calorie intake. Just like in the old days.

When I started training in my teens I a got good results naturally training each group twice a week and have now started doing so again after trying the once a week thing.