Desperate!Please help with diet

[timmyn]

Hi everyone

I have posted this befor but probably with the wrog Title. Any help with the diet below would help. I am thinking of competing in a couple of months. My bodyfat would be around 18-20%. I would really like to put on more muscle and lower the bodyfat...this is what I am battling with...I have seen quite a bit of muscle gain on the last few months, but the fat is covering it

Okay, lets give it a go.....please feel free to jump in and let me know what needs to be changed, or what I am doing wrong...

Height: 151cm - A shortie
weight: 45kg ( You have no idea how long it has taken me to get to this weight, I had been stuck on 43kg for soooo long )

Diet:
8:00am 1/2 cup oats
1/4cup fat free soy milk
Splenda
1 slice w/w taost with 1/4 cup cattage cheese
Multi-vitiamins

11:00 am 1 can tuna
1/2 cup cottage cheese
2 w/w lite crackers

1:30pm 1/2 cup brown rice
100g chicken breats/fish
50g sweet potatoe
1/2 cup brocolli

4:00pm 1 Apple
6 Almonds
1 Tblsp Sultanas
1 Bounce Protein Ball (yum!)

5:30pm - 6:30pm Train

6:45 Post work-out protein shake (Protein Powder, Water,Fat free milk, Flax Seed Oil & Glutamine)

9:00pm Dinner - Sweet potatoe
Brocolli
100g chicken Breats/fish/lean steak
salad

I do have a sweet tooth, so maybe once or twice a week I am a bit naughty and will have a piece of chocolate cake or apple pie.

I usually train 5 x a week. I have not been doing much cardio for the last 5 months, as I had been trying to get the weight to increase, and this seems to have worked. i do weights 3 x a week ( full body work-out with 2 exercises per body part - heavy weight with beteen 6-8 reps)), 1 combat class a week (full speed cardio) and a light weight session with some HIIT 1 x a week. I have also seen some good muscular gains with the heavy weight, and am hoping this is where the weight came from I take No Xplode as well as some liquid Aminos during training.

I am thinking of getting a personal trainer to get me started. Up to now, i have been able to train wisely, due to completing a fitness instructor course part-time. So this has halped me greatly, as well as extensive research on nutrition and all the great advice on this site!

Thanks

[Khsmile]

I think for meal 1 you could add about 4 or 5 egg whites and 1 whole egg. And after your workout the shake is good, but you need a carb to help get the protein to your muscles faster.--you dont need the flax in the shake after workout either--this will slow down the process of getting protein to the muscles. And the sweet tooth thing is going to slow down fat loss as well. Try having a chocolate flavored protein shake like casein at night. I do this with water and ice and its my milkshake!!

[ChickenTuna]

if you're really serious about your goals, I would get rid of the cake and pie

[timmyn]

Hi Guys

Thanks so much for the prompt reply and the great advice. Yeah! I know, the cake and pie will have to go and i have made up my mind, I am going all the way, so I will be really serious about the diet..

Khsmile:
What sort of carb do you reccommend in the post-workout shake??

I am getting my Mucle milk Chocolate pudding in today, so maybe this will help the sweet tooth for a while and closer to comp time - it's all gone

I am aiming at between 1600-1800 calories a day, and don't mind upping that to put on a bit more mass/size, but I will have to keep the body fat as level as I can till cutting time. Do you guys think that this calories are ok for now??

Really appreciate you guys stopping by and the advice

Timmy

[Khsmile]

After workouts, i normally have a whey shake with a banana. You want fast acting carbs, like fruit, since they are digested much faster than say oats.
I think that is a good start for calories. If you see that you arent gaining like you want, you can slowly increase them until you find what is right for you.

[timmyn]

Thanks Khsmile

Will add that banana in Post workout from now on - it's funny I have my son who trains with me, and i make sure he has a banana in his PWO shake, but thought it might be too many calories in one go for me - will change that!

I think I will throw in some cottage cheese and Peanut Butter as a bedtime snack - that should see me through the night?? And also curb those dessert cravings The Almonds and Sultanas help me if I do feel for something to nibble on during the day! Not to keen on those protein bars

Also, have an appointment with a Comp trainer this evening, so should be interesting - will let youknow what she thinks about my diet tomorrow.

Will try and get some pics up soon..

Thanks Ladies

[timmyn]

Hi guys, I am still here, been really busy at work - well did have an appointment with the trainer, but did not get into details YET!. I have my assessment next Tuesday, where we will do the whole run-down - body composition, body fat, muscle mass, measurements, muscular strength and cardio fitness - should be interesting...and photo's (really apprehensive about this!)

For now, i am still sticking to my diet and it's going well - however, I started to introduce just a little more cardio ( 2 x per week at 30 minutes after weights) and I lost almost 1 Kilo in just over a week - so I am going to stop doing too much cardio till I am told too - It was sooooo hard to get my weight up in the first place - and besides I feel I need to bulk up now...so not looking at weight of anything else right now - just eating right and training hard - I DO NOT want to lose any of the precious muscle that I have - it is too hard to come by in the first place Maybe it's because I had not done too much cardio for a while??? I have even stopped doing the Combat for a while

Anyway - I will let you know how the assessment goes - and what the verdict is like!!!!

Have a great week-end guys - it's a long week-end here in Oz land and aslo my son turns 17 tomorrow - so lots of teenagers running around my place this week-end. Hope I survive..............and no birthday cake for me ChickenTuna

Timmy

[smartini]

if your going to consider competeing your whole diet needs a complete overhaul your eating to many carbs and having to many snacks...when are you considering doing a show?

[timmyn]

Hi smartini

It will be around the end of September...

Please let me know what you think I should change or comletely leave out. Like I said I am seeing a trainer this week, and will post what they advise as a diet when they give it to me.

I had been eating more than usual, as i needed to increase my weight quite a bit. Last year I was stuck around 43kg and could not get the scale to move. In December, I lost both my parents in an accident, and went right down to 38kg with no training for about 10 week, as they lived in South Africa and I had to go back to sort things out. But when i got back home and started back in training and eating, my body seemed to respond quite well, so I just needed to get the weight back again. That is why it I was eating alot. But I know i will have make many changes with the new decision of competeing. And everyones input is greatly appreciated, as I do not have too much knowledge regarding competitions etc.

Thanks again
Timmy

[buffmom24/7]

My first suggestion is drop dairy. At 17%,You may need to include some cardio depending on where you're holding bodyfat. You don't want to be giggly on stage.

[timmyn]

Hi buffmom

Thanks for the reply - so leave out the cottage cheese??

Is there anything else from the diet I listed above that you think I should leave out?

It's a pity - I really enjoy the cottage cheese, but I think you are right, i feel my bodyfat might have gone up a % or so, so definately not the right thing. I am going to start up the cardio this week, at least 20-30min after weights at a slower pace to see how it works, because when I do high intensity cardio, I lose really fast and some of it is muscle too - which I don't want. So I will start slowly and up the intensity later on, just so I can start dropping the fat slowly...

Does this sound alright to do???

Timmy

[~Lisa~]

Originally Posted by Khsmile

After workouts, i normally have a whey shake with a banana. You want fast acting carbs, like fruit, since they are digested much faster than say oats.

Hey there!

I was just reading thru this thread and wanted to throw something out there... for the past 6 or 7 months I had been doing exactly this. I was drinking a whey protein drink and having a banana along with it as my "simple carb"......

Recently I asked an online personal trainer friend her opinion of my whole day's worth of food... and she had this to say about my post workout meal:

I would nix the fruit for a simple carb after the workout. It may seem like fruit is a good choice because it's simple carbs, but it actually isn't. Here's the thing with fruit....Most fruits contain fiber, some in small amounts, others in more. Fiber slows the digestion and absorption. Fructose can not be metabolized and released rapidly enough by the liver to provide adequate amounts of glucose to the working muscle. Fructose is more readily converted into liver glycogen, as opposed to muscle glycogen.

If you can, dextrose is ideal. You can buy dextrose from many supplement companies online. You also can use powdered gatorade, as dextrose and sucrose are the main ingredients. The liquid gatorade in bottles isn't as good. Not the same amounts of dextrose.

So, since I read this, I've been having two drinks as my post workout "meal"... the whey protein and the powdered gatorade. Since it doesn't fill me up, about 30 minutes to an hour later I'm eating a real meal. Like right now... a huge romaine salad w/ tomatos, cucumbers, almonds, flax seeds and onions.

[timmyn]

Hi Lisa

That is interesting - anyone else out there with their views on this????? Their are so many different ideas on things.....

I have also heard that dextrose is ideal in P/WO shakes....

The meal sounds yummy Yep! time for morning snack I think ))

Tuna & Rice crackers MINUS the Cottage cheese

[timmyn]

Hi Guys

Still here - just been extremely busy - as usual

Anyway, as mentioned before, I was going to see a trainer to try and tighten things up a bit - excuse the pun

Well, I got to see him on Monday and did a bit of training with him - we did legs on Monday - and it's Wednesday and I still can't walk properly or sit on the toilet without cursing
But I guess this is all good pain??..

Anyway, he had given me a tweaked diet according to what I was having. I will post up a general day he has given me, and would appreciate any comments on it:

Meal 1: 1/3 Cup Oats with F/F Soy Milk and Splenda
2 Egg Whites

Meal 2: Small can of Tuna
2 Corn Thins

Meal 3: 100g Chicken/Fish/Lean Steak
200g Sweet Potatoe
Veggies/salad

Meal 4: Protein Shake
Small piece of fruit
8 Almonds

Meal 5: 100g Chicken/Fish/Lean Steak
Veggies/Salad

Meal 6: 1 Low Fat Yoghurt


For Meal 3 we can sometimes add 1 cup of cooked Pasta or 1/2 Cup of Brown Rice instead of the Sweet Potatoe

So going to give this a try for a while and see what happens.

Hey smartini you looked great at the NPC Junior Nationals - Well done

Well, look forward to any advice on the above

Timmy