My current diet

[steve_langford]

Breakfast- oatmeal with 1tbsp raisins 1tbsp walnuts

meal 2 - peanut butter sandwich , apple

meal 3 - jacket potato with tuna

pre training - 1 banana , 10 almonds

post training - protein shake

meal 4 - peanut butter sandwich

(all bread is wholewheat/brown)

Im training 3hrs a day 6 days a week.

Im currently 105kgs and trying to get down to 90ish kgs.

what you guys reckon?

[i got guillotined]

you like peanut butter then lol

[Tyrie]

Whats your cardio work consisting of at the moment steve?

[i got guillotined]

when are you aiming to fight steve

[steve_langford]

When Im at the gym (fitness gym) i train 1hr cardio and lots of light weight/high rep stuff on cable machines.

last night at eclipse i did 1hr of pad work , 1 hr bjj technique , 1hr bjj rolling.

I aint really started the cardio side things in a big way yet , just getting my diet sorted and slowly breaking myself in.

oh and yeah peanut butter rocks lol

[steve_langford]

when are you aiming to fight steve

december dude

[Jay]

have a browse for the grapplers guide to nutrition someone posted up in these forums a while ago mate, it's really good! personally i'd avoid eating loads of sandwiches and eat the jacket with tuna after training rather than midday or anything.

[DetoxGuru.com]

try subbing the potatos n sarnies for a base food like spinach , rinse it , serve it raw , not steamed or touched , just plain old raw.

eat your tuna with that and a smidgeon of olive oil and a little salt n pepa ! if you fancy it , natural shit if poss , natural salt is good shit , i got some info on it ill post it here laters!

[steve_langford]

try subbing the potatos n sarnies for a base food like spinach , rinse it , serve it raw , not steamed or touched , just plain old raw.

eat your tuna with that and a smidgeon of olive oil and a little salt n pepa ! if you fancy it , natural shit if poss , natural salt is good shit , i got some info on it ill post it here laters!

cheers dude

[DetoxGuru.com]

think randys diet is worth a look if you wanna shake it up a bit , also very important IMHO is listen to your body and feel what its absorbing easily and lay off stuff it isnt.

Pineapple is cheap at the mo ( 99p in lidl ) eat 1/4 a day as a natural way to help digestion via bromelain.

and it tastes mint so if your off chocolate and shit might take out some of your cravings!

[DetoxGuru.com]

check out what randy has to say!,

http://www.google.co.uk/search?q=randy+couture+DIET&sourceid=navclient-ff&ie=UTF-8&rlz=1B3RNFA_enGB264GB264

[steve_langford]

think randys diet is worth a look if you wanna shake it up a bit , also very important IMHO is listen to your body and feel what its absorbing easily and lay off stuff it isnt.

Pineapple is cheap at the mo ( 99p in lidl ) eat 1/4 a day as a natural way to help digestion via bromelain.

and it tastes mint so if your off chocolate and shit might take out some of your cravings!


was just gonna ask about cravings lol

I could murder some lindor choccys :(

[Badnews]

have a browse for the grapplers guide to nutrition someone posted up in these forums a while ago mate, it's really good! personally i'd avoid eating loads of sandwiches and eat the jacket with tuna after training rather than midday or anything.


that may have been me! :D

PM me your email and I'll forward it on pdf. I also have the follow up book which gives suggestions on how to make the diet more interesting. I can vouch for how effective the grapplers guide is, an excellent book! I dont know anyone who's seen it and not agreed!

[steve_langford]

that may have been me! :D

PM me your email and I'll forward it on pdf. I also have the follow up book which gives suggestions on how to make the diet more interesting. I can vouch for how effective the grapplers guide is, an excellent book! I dont know anyone who's seen it and not agreed!

PM'ed buddy

[Badnews]

PM'ed buddy

i expect to be bought a pint sometime in the future! :D (a low carb one of course!)

[steve_langford]

i expect to be bought a pint sometime in the future! :D (a low carb one of course!)

no problem lol

[stapesmk1]

Try this Steve.

105kg = 231lbs
Target = 90kg/198lbs
Aim to lose 2lbs per week steadily over 16 weeks

Meal 1: 3 Satchets of Original Oatso Simple (48g Carbs)
(6.30am) 3 Scoops Whey Protein (30g Protein)
50g Blueberries (3g Carbs)
1 Tbsp Cool Oil
Blended in water

Meal 2: 1.5 Tins of Tuna (45g Protein)
(8.30 am)1 Apple (25g Carbs)

Meal 3: 60g Brown Rice (43g Carbs)
(12pm) 1.5 Boiled Chicken Breasts (45g Protein)
1 Packet Steamfresh Veg (12g Carbs)

Meal 4: 1.5 Tin of Tuna (45g Protein)
(2pm) 1 Apple (25g Carbs)

Meal 5: 1.5g Boiled Chicken Breast (45g Protein)
(5pm) 1 Packet Steamed Veg (12g Carbs)

Meal 6: 100ml Liquid Egg Whites (11g Protein)
(10pm) 2 Scoops Miscellar Caesin (20g Protein)
1 Tbsp Cool Oil
Blend in water

Pre & Post Training: 2 Scoops Whey Protein (20g Protein)
30g Waxy Maize Starch (25g Carbs)

Total Carbs= 218g (1.1g per 1lb of target bodyweight)
Total Protein= 281g (1.4g per 1lb of target bodyweight)

a) Meal times are based on working a normal 9am-5pm and training at 7pm-9pm so adjust to suit your work and training commitments.
b) Cool Oil you can get from Boots or Good Oil from Tesco.
c) Waxy Maixe Starch is from myprotein.co.uk.
d) If eating the tuna is difficult or a timing issue then switch to a quick protein shake with 45 protein in.
e) Drink 2 litres of water per day.
f) Don't add any salt or sauce to your food.
g) Every Saturday or Sunday (not both)have 2 cheat meals before 6pm to kick start your metabolism again.
h) Avoid alcohol. (Drink Becks alcohol free).
i) Don't be frightened if this is more food than you eat now. The key is quality and meal timing. The total nutrient values over the day are more important than trying to eat less. You will gradually eat less carbs over 16 weeks but maintain your protein.

Weeks 1-4: Menu as above

Weeks 5-8: Adjust- Only 2 Satchets of Oats with Meal 1; 40g Brown Rice
with Meal 3.

Weeks 9-12: Adjust- Only 1 Satchet of Oats with Meal 1; 20g Brown Rice
with Meal 3; No apples.

Weeks 13-16: Adjust- No Oats with Meal 1; No Brown Rice with Meal 3.

Look at taking Total Performance Multi Vit (myprotein.co.uk), CLA, Atro-phex (BSN) and L-Carnitine.

Enjoy.

Stapes

[steve_langford]

Try this Steve.

105kg = 231lbs
Target = 90kg/198lbs
Aim to lose 2lbs per week steadily over 16 weeks

Meal 1: 3 Satchets of Original Oatso Simple (48g Carbs)
(6.30am) 3 Scoops Whey Protein (30g Protein)
50g Blueberries (3g Carbs)
1 Tbsp Cool Oil
Blended in water

Meal 2: 1.5 Tins of Tuna (45g Protein)
(8.30 am)1 Apple (25g Carbs)

Meal 3: 60g Brown Rice (43g Carbs)
(12pm) 1.5 Boiled Chicken Breasts (45g Protein)
1 Packet Steamfresh Veg (12g Carbs)

Meal 4: 1.5 Tin of Tuna (45g Protein)
(2pm) 1 Apple (25g Carbs)

Meal 5: 1.5g Boiled Chicken Breast (45g Protein)
(5pm) 1 Packet Steamed Veg (12g Carbs)

Meal 6: 100ml Liquid Egg Whites (11g Protein)
(10pm) 2 Scoops Miscellar Caesin (20g Protein)
1 Tbsp Cool Oil
Blend in water

Pre & Post Training: 2 Scoops Whey Protein (20g Protein)
30g Waxy Maize Starch (25g Carbs)

Total Carbs= 218g (1.1g per 1lb of target bodyweight)
Total Protein= 281g (1.4g per 1lb of target bodyweight)

a) Meal times are based on working a normal 9am-5pm and training at 7pm-9pm so adjust to suit your work and training commitments.
b) Cool Oil you can get from Boots or Good Oil from Tesco.
c) Waxy Maixe Starch is from myprotein.co.uk.
d) If eating the tuna is difficult or a timing issue then switch to a quick protein shake with 45 protein in.
e) Drink 2 litres of water per day.
f) Don't add any salt or sauce to your food.
g) Every Saturday or Sunday (not both)have 2 cheat meals before 6pm to kick start your metabolism again.
h) Avoid alcohol. (Drink Becks alcohol free).
i) Don't be frightened if this is more food than you eat now. The key is quality and meal timing. The total nutrient values over the day are more important than trying to eat less. You will gradually eat less carbs over 16 weeks but maintain your protein.

Weeks 1-4: Menu as above

Weeks 5-8: Adjust- Only 2 Satchets of Oats with Meal 1; 40g Brown Rice
with Meal 3.

Weeks 9-12: Adjust- Only 1 Satchet of Oats with Meal 1; 20g Brown Rice
with Meal 3; No apples.

Weeks 13-16: Adjust- No Oats with Meal 1; No Brown Rice with Meal 3.

Look at taking Total Performance Multi Vit (myprotein.co.uk), CLA, Atro-phex (BSN) and L-Carnitine.

Enjoy.

Stapes



cheers mate...thats superb!

[i got guillotined]

kool man, any show in particular?

[steve_langford]

kool man, any show in particular?

angrrrrrrrrrrrrrrrrrrrrrrrrrrrr