Help

[leekirtley]

Rite I’m trying to lose a bit of weight and I’ve got stuck,

Training
20 minutes on cross trainer before breakfast.
ju jitsu 4 nights a week
judo 1 night a week or wrestling
Conditioning (weights) 2 times a week
1 day off
Plus my job is very active as I install central heating so I imagedgen I burn quite a few cal's at work

Diet

Breakfast
Multi vit
Cod oil
Glucosamine
Porridge and 3 egg whites and 1 whole egg
Or
2 wheat a bix with a banana 3 egg whites 1 whole egg
Black coffee

10 o’clock
Protein shake with water and a

Dinner
Chicken sandwiches with salad on brown bread (seeded batch)
Apple

2 o’clock
Activia sugar free yogurt
Orange or different piece of fruit

4.30pm
Tea spoon of natural peanut butter
Piece of fruit or hand full of raisins
Black coffee

6-7.30 training

8 pm
Usually chicken or steak
With veg or a little rice or little baked potato

9.30
Usually nothing sometimes cottage cheese with pineapple

I also drink 2.5 litres of water a day
And one a week I eat a large cheat meal pizza n chocolate for afters something like that.

Any improvements or suggestions would be helpful thanks.

[TheUnfitOne]

I know f-all, but I'd thought that was pretty damn good tbh !

[CraigSt.Clair]

Well I have been following the Grapplers handbook and training at least 3 times a week (one hour conditioning and one hour technique) then doing weights once or twice a week and going for a run normally twice a week and I've dropped 50 odd pounds mate.

I have stopped drinking pretty much, as in I just don't drink lol and drink SHITLOADS of green tea.

Might work bud?

[Wiegieboard]

What is your current weight and bodyfat percentage OP?

[leekirtley]

76 trying to get down to 70.
body fat 14-16%

also at 10am its protein shake and a banana.

i also drink 2 cups of green tea a day! usally on a night before bed

[Jamie Taylor]

Fatty Lee. Do more exercise you lazy cunt. :p

Why only 20 mins on x-trainer ? What intesnsity is the 20mins ? If you're doing it for fat loss ( which I'm assuming you are as you're doing it before breakfast ) then you want to be doing around 45 mins really at a low intensity. If you're training at 60 % mhr or above you would be best off eating something first.

Diet looks very similar to mine. Maybe have a post workout shake with a lil high gi carbs straight after your weighst sessions, then your meal an hour or so after. As long as you're keeping your calories below expenditure it wont be a problem and would probably help recovery. Nothing wrong with the way you're doing it though especially as you have a jacket straight after which is ideal. I just cant face food straight after a hard session, much prefer a tasty shake ! You may....MAY be taking in too many calories hence the reason you're stuck or obviously you're not burning enough through training. Check both.

Do you not like fish ? maybe replace some of the chicken / steak with some nice salmon, mackarel etc so you're not having the same thing twice in one day.

Just some suggestions but to be honest that looks fine. What exactly are you doing in your conditioning sessions ? And where you wrestling at splash ?

[Bodyactive]

Totally agree with Jamie, its all about calorie expenditure. I use a bike when dieting as i find it easier to maintain target heart rate and i will generally aim for around 30-40mins to start with and in the final stages up it to around 50mins-1hr.Everbodys metabolism is different so you will have to judge it based on your results.I have included a link with some relevant info on diet- http://www.bodyactive-online.co.uk/nutrition/programs/fatloss/loseBodyFat.asp

[Bateman]

4.30pm
Tea spoon of natural peanut butter
Piece of fruit or hand full of raisins
Black coffee



8 pm
Usually chicken or steak
With veg or a little rice or little baked potato



Any improvements or suggestions would be helpful thanks.

Can you not move your 8.30 to 5.30 , also drop your 4.30 and have a 3.15 half tin of tuna, half tub of cottage cheese.

Maybe a protein drink at 7 - 7.30 when you dont train.

Stapes on here did me an eating plan , I basicaly had had all my high protein meals done by 5.30 , even now I eat my last meal at 4 , i then just have protein shakes and fruit from then on..

its worked well ...