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Pikey · 02-03-2008, 08:21 AM

Hi Brough

No problem at all, firstly 11Kg in four weeks is some going, as bodyworks said don't drop any faster than that! Are you starting this from scratch i.e. to get in shape or have you been training a while?
The rapid weight loss suggests you were carrying quite a bit of water, What is you current condition like? A couple of photo’s – relaxed from front and side would be useful to see what your condition is like.
What do you have a manual job? I only ask as this will have a baring on energy requirements.

I’m not sure how you are weighing carbs, the most accurate is to weigh them dry – i.e. looking at the weights you’ve given for rice I think you’re weighing it cooked?
Before rice etc is boiled and before potatoes are cooked. Measured dry rice is about 70% carbohydrate, cooked so it’s fluffy about 35% and potato uncooked is about 17.5%, baked becomes about is about 21%. Oats are approx 70% carbohydrate un cooked) As the amount of water varies its much better to weigh and calculate carbohydrate loads pre cooked. I’ve recommended basmati rice as it’s lower GI than normal white, brown basmati would be preferable.

Also get hold of a good multi vitamin and mineral supplement and omega 3 supplementation wouldn’t hurt, if for the final meal you eat oily fish (salmon, mackerel etc) you can forget the omega 3)

Cardio for fat loss is best performed on an empty stomach and at a moderate intensity ( you’ll see different opinions on here regarding intensity but I don’t know of any competitive bodybuilders who use HIT to assist fat loss whilst sparring muscle loss) I perform my cardio as soon as I get up, for me that means taking the dogs out for a brisk walk for at least 30 minutes, closer to a show this is in creased to 1-hour and at weekends with a further 45 minutes on a treadmill if my condition is lagging.

My opinion is you are relying on whey protein to much for your main protein source, I know it’s dead easy and convenient but aminos from whey hit the blood stream fast and can effect blood chemistry which can cause muscle loss when dieting (without going into why...)

The diet below forms the basis of my diet plan; I’ve adjusted the protein down by about 15% and carbs up by the same from my basic cutting diet. Once I know your condition and how the weight loss is progressing I’ll adjust it for you.

A few more things
No alcohol – max allowance 1 glass dry white wine per week
No Weed etc – no idea if you use or not but it messes with male hormones and causes the munchies
No milk in any drink – drink only black tea and coffee, diet pop ok but make sure you drink 3 litres of water per day – tap water is fine.

½ hour cardio every day – walking

Meal 1 10 egg whites 2 yolks
100gram oats in water (dry weight)
1 grapefruit

Meal 2 75 gram Whey Casein mix

Meal 3 200gram 8oz Chicken breast (cooked weight)
Salad
200gram 6oz Baked potato

Meal 4 175 gram Whey Casein mix

Meal 5 200 gram 8oz Chicken breast
60 gram / 2oz basmati rice

Meal 6 Post workout 100gram Whey

Meal 7 200 gram 8ozChicken, or 10oz Fish
Broccoli and fibrous veg
200gram baked potato

If you let me know how advanced you are with training I’ll critique the workout.

Thought I'd post up as well as reply direct as there will be varrying opinions...

02-03-2008, 08:21 AM	#10 (permalink)
Pikey Legend Join Date: Apr 2004 Location: Near Chesterfield Posts: 770 Rep Power:	Re: on the right track ??? Hi Brough No problem at all, firstly 11Kg in four weeks is some going, as bodyworks said don't drop any faster than that! Are you starting this from scratch i.e. to get in shape or have you been training a while? The rapid weight loss suggests you were carrying quite a bit of water, What is you current condition like? A couple of photo’s – relaxed from front and side would be useful to see what your condition is like. What do you have a manual job? I only ask as this will have a baring on energy requirements. I’m not sure how you are weighing carbs, the most accurate is to weigh them dry – i.e. looking at the weights you’ve given for rice I think you’re weighing it cooked? Before rice etc is boiled and before potatoes are cooked. Measured dry rice is about 70% carbohydrate, cooked so it’s fluffy about 35% and potato uncooked is about 17.5%, baked becomes about is about 21%. Oats are approx 70% carbohydrate un cooked) As the amount of water varies its much better to weigh and calculate carbohydrate loads pre cooked. I’ve recommended basmati rice as it’s lower GI than normal white, brown basmati would be preferable. Also get hold of a good multi vitamin and mineral supplement and omega 3 supplementation wouldn’t hurt, if for the final meal you eat oily fish (salmon, mackerel etc) you can forget the omega 3) Cardio for fat loss is best performed on an empty stomach and at a moderate intensity ( you’ll see different opinions on here regarding intensity but I don’t know of any competitive bodybuilders who use HIT to assist fat loss whilst sparring muscle loss) I perform my cardio as soon as I get up, for me that means taking the dogs out for a brisk walk for at least 30 minutes, closer to a show this is in creased to 1-hour and at weekends with a further 45 minutes on a treadmill if my condition is lagging. My opinion is you are relying on whey protein to much for your main protein source, I know it’s dead easy and convenient but aminos from whey hit the blood stream fast and can effect blood chemistry which can cause muscle loss when dieting (without going into why...) The diet below forms the basis of my diet plan; I’ve adjusted the protein down by about 15% and carbs up by the same from my basic cutting diet. Once I know your condition and how the weight loss is progressing I’ll adjust it for you. A few more things No alcohol – max allowance 1 glass dry white wine per week No Weed etc – no idea if you use or not but it messes with male hormones and causes the munchies No milk in any drink – drink only black tea and coffee, diet pop ok but make sure you drink 3 litres of water per day – tap water is fine. ½ hour cardio every day – walking Meal 1 10 egg whites 2 yolks 100gram oats in water (dry weight) 1 grapefruit Meal 2 75 gram Whey Casein mix Meal 3 200gram 8oz Chicken breast (cooked weight) Salad 200gram 6oz Baked potato Meal 4 175 gram Whey Casein mix Meal 5 200 gram 8oz Chicken breast 60 gram / 2oz basmati rice Meal 6 Post workout 100gram Whey Meal 7 200 gram 8ozChicken, or 10oz Fish Broccoli and fibrous veg 200gram baked potato If you let me know how advanced you are with training I’ll critique the workout. Thought I'd post up as well as reply direct as there will be varrying opinions...