Please help!!!!

[xxcarlzxx]

heyeveryone i hired a PT to set me a workout plan and diet to lean me out but its only been a week with the new diet and im sure im putting on weight and getting softer and its getting me down already!!

meal 1 whey, oats, banana,2 tsps udos
meal2 5 rice cakes and 20g whey
meal 1 pre workout 3 rice, 2 chicken breasts and salad
meal 4 50g whey banana
meal 5 300g potato, 100g chicken and sald
meal 6 200g fruit, 20g whey

isnt this alot of carbs and alot of food my plates are full and blokes i know do not eat this much,please help me?

kyli xx

[Amanda76]

I doubt you've gained much real weight in one week off that diet...but I wouldn't doubt that all the protein supplementation and sugar (fruit)/processed carbs (rice cakes) could have you bloating up a bit, especially if you don't normally eat so much of that kind of thing (everyone's different so far as reaction to that kinda stuff goes).

It does look carb-heavy...are you doing lots of cardio? Did you tell him you were trying to lean out or bulk up? Since I didn't look it all up, do you know the macros?

Where the heck is your fat? I mean...besides the udos oil. I'm assuming if you told him you were more concerned in gaining muscle that would be higher too...the amount of fat you are consuming is scary-low.

Did he give you his reasoning behind those food choices? At the very least, I'd expect him to have you eating more whole food.

[xxcarlzxx]

Originally Posted by Amanda76

I doubt you've gained much real weight in one week off that diet...but I wouldn't doubt that all the protein supplementation and sugar (fruit)/processed carbs (rice cakes) could have you bloating up a bit, especially if you don't normally eat so much of that kind of thing (everyone's different so far as reaction to that kinda stuff goes).

It does look carb-heavy...are you doing lots of cardio? Did you tell him you were trying to lean out or bulk up? Since I didn't look it all up, do you know the macros?

Where the heck is your fat? I mean...besides the udos oil. I'm assuming if you told him you were more concerned in gaining muscle that would be higher too...the amount of fat you are consuming is scary-low.

Did he give you his reasoning behind those food choices? At the very least, I'd expect him to have you eating more whole food.

I forgot to add that I consume 2 table spoons of udos choice in 3 meals so 6tsp all together!!

I told him i want to cut right down and he said this diet will do that!! i'm not convinced as I feel terrible already and feel alot softer

[TurbulentFluid]

Well I'm no diet expert but the "5x rice cake" puts me in a doubt...!?

[Amanda76]

Originally Posted by xxcarlzxx

I forgot to add that I consume 2 table spoons of udos choice in 3 meals so 6tsp all together!!

I told him i want to cut right down and he said this diet will do that!! i'm not convinced as I feel terrible already and feel alot softer

Do you know what your cals and macros are? Is that supposed to be another 3 rice cakes pre-workout?

I think you need to be eating more whole food -- I'm sure you'll feel better eating steamed brown rice, sweet potato or more oats during your second meal. I'd eat the same kinds of things pre-workout too. Except for post workout, replace your whey protein with eggs, lean meat, fish and cottage cheese. Actually having something your body has to work to digest will keep you from feeling nauseated and crashing, not to mention will raise your metabolism because your body will have to use more energy to break it down.

I'd also try adding veggies (like spinach and tomatos) to your eggs instead of eating a banana (keep your post-workout banana, though). Replace your evening fruit with veggies...colorful bell peppers can get you through the boredom of green beans and brocolli (staples of the typical lean-out diet) and add a greater variety of nutrients.

Keeping your calories and macros the same as whatever he has you on, I think doing those things will make you feel better and get rid of the bloat. Can't tell you whether the number of calories he has you on will make you drop bodyfat, but eating actual food should make you feel better.

[xxcarlzxx]

Originally Posted by Amanda76

Do you know what your cals and macros are? Is that supposed to be another 3 rice cakes pre-workout?

I think you need to be eating more whole food -- I'm sure you'll feel better eating steamed brown rice, sweet potato or more oats during your second meal. I'd eat the same kinds of things pre-workout too. Except for post workout, replace your whey protein with eggs, lean meat, fish and cottage cheese. Actually having something your body has to work to digest will keep you from feeling nauseated and crashing, not to mention will raise your metabolism because your body will have to use more energy to break it down.

I'd also try adding veggies (like spinach and tomatos) to your eggs instead of eating a banana (keep your post-workout banana, though). Replace your evening fruit with veggies...colorful bell peppers can get you through the boredom of green beans and brocolli (staples of the typical lean-out diet) and add a greater variety of nutrients.

Keeping your calories and macros the same as whatever he has you on, I think doing those things will make you feel better and get rid of the bloat. Can't tell you whether the number of calories he has you on will make you drop bodyfat, but eating actual food should make you feel better.

hey huni, the pre workout meal is brown rice, so you say 2nd meal have egg whites maybe? what about whey in the morning as this is the best source of protein which your body needs straight away?

and at night meal 6 would you have eggs instead of whey or maybe have a little of both? xxx

[Amanda76]

Prior to whey, eggs were the standard by which protein bioavailability was judged by...the difference in bioavailability between egg whites and whey is practically nothing so you'll utilize the protein in your eggs just as efficiently as with your whey with all the other food you are eating (complex carbs and fats slow digestion).

2nd meal -- just try to eat protein from an actual food source as often as possible...doesn't really matter what it is. Eggs whites, more chicken...from the way the competitors around here talk about being sick of it, I think tilapia several times a day is a pretty common thing. You have lots of choices...you don't have to eat "morning" or "snack" food before noon, even though we are wired to trained to think that way.

Glad you're eating that brown rice pre workout...

At night, I'd definitely choose something that ISN'T as quickly broken down as whey or egg whites. That's why a lot of people choose to eat cottage cheese and nuts before bed. Cottage cheese contains casein protein which takes almost 8 hours to completely break down. Add some fat to that (like your udos oil) and that will further slow down digestion.

[dvsness]

That is one of the most poorly laid out diets I've ever seen. You paid for that?

[imperfectly_lou]

Is your PT a nutritionist? If not, I wouldn't be paying them for any sort of diet plan!

[terracotta]

I have to agree with the others. That diet doesn't look too great. You could put together a good diet yourself just by combining a protein, carb and fat source for each meal. Check out www.hotnfit.com if you are interested in designing your own diet.

[xxcarlzxx]

yes he's A personal trainer and he designed this eating plan, great hey haha!! thanks everyone for you help and advice looks like back to square one now xxxx

[Bronwyn]

Hi,
I did not read the whole topic - so maybe somebody told thos before.
What I see - I would say not very much proteines and too much fast carbs....
mainly fruit in the evening.

I have one rule: in the morning I may eat some fruit and carbs, in the noon only few complex carbs from brown rice or oats and in the evening only vegetables and meat... last meal only proteines and a little bit vegetables or low fat cottage and vegetables....

[MuscleMom]

How much longer are you working w/ this trainer?

[xxcarlzxx]

Originally Posted by MuscleMom

How much longer are you working w/ this trainer?

I have been with him to 2 1/2 weeks and I feel terrible already! I sed to do heavy weights and I did eat the right food but to much haha!! now he's got me doing high reps and I feel soft, he's going to change the diet but i dread what he's going to give me this time!! basicly I want to be leaner, drop body fat and have toned leaned muscle all year round, I can bulk up to quickly .. any1 got a eating regimme that works for them to keep lean please suggest xxx

[TurbulentFluid]

Dump him.

The whole thing sounds awful.
And take the advice above, supplements are just that - supplements. Choose eggs over whey whenever you can!

[Louie nz]

What I eat when I want to lean up fast:

9am - 30g oats mixed with 20g whey and hot water
12pm - 150g turkey breast with 100g sweet potato and 100g veges
3pm (post train) - 130g canned tuna (in water) with 100g brown rice and 100g veges
6pm - 6 egg white omelette (plus 1 yolk) with 150g veges
9pm - 40g casien protein blended with ice

Of course I don't eat this same thing each day but thats a sample of one day. Every meal I change the protein type, and each day try to eat as many different vegetables as I can. It works for me (:

(p.s. I agree with what others here have posted to you, dump your trainer - a proper nutritionist will cost about the same)

[dvsness]

Originally Posted by Louie nz

What I eat when I want to lean up fast:

Yours seems to be lacking dietary fat as well.

[xxcarlzxx]

Originally Posted by Louie nz

What I eat when I want to lean up fast:

9am - 30g oats mixed with 20g whey and hot water
12pm - 150g turkey breast with 100g sweet potato and 100g veges
3pm (post train) - 130g canned tuna (in water) with 100g brown rice and 100g veges
6pm - 6 egg white omelette (plus 1 yolk) with 150g veges
9pm - 40g casien protein blended with ice

Of course I don't eat this same thing each day but thats a sample of one day. Every meal I change the protein type, and each day try to eat as many different vegetables as I can. It works for me (:

(p.s. I agree with what others here have posted to you, dump your trainer - a proper nutritionist will cost about the same)

thanks huni i'll try that!!!! what about fats though when should i have udos choice which is the healthy fat I use and how much wud you recommendxxx?

[dvsness]

Fats taste good! I don't know why you'd want to waste your fat intake on a supplemental oil. Nuts, nut butters, avocado, eggs...

[xxcarlzxx]

Originally Posted by dvsness

Fats taste good! I don't know why you'd want to waste your fat intake on a supplemental oil. Nuts, nut butters, avocado, eggs...

arh ok huni cool, well i eat nuts and seeds i just get a bit confused it thats enough, not a keen lover of advocado but could have that once in a while!! what are your macro intakes to stay lean like yourself? xxx

[dvsness]

Originally Posted by xxcarlzxx

arh ok huni cool, well i eat nuts and seeds i just get a bit confused it thats enough, not a keen lover of advocado but could have that once in a while!! what are your macro intakes to stay lean like yourself? xxx

Lol, I have no interest in staying lean year 'round. I bulk pretty hard off-season. Nuts and seeds are GREAT, especially if they're RAW. Monounsaturated fats are easily damaged by light/heat, so raw is where it's at.

When dieting this summer, I used a high pro, mod fat, low carb approach with a weekly carbup. When dieting last year, I used a cyclical diet. I responded to both practices very well.

I like 40/40/20 ratios for adding mass, but for my last prep, I honestly was about 60/35/5. I thrive on high pro diets and I make sure to have a pro/fat meal at least 1x/day + my prebed meal.

[xxcarlzxx]

Originally Posted by dvsness

Lol, I have no interest in staying lean year 'round. I bulk pretty hard off-season. Nuts and seeds are GREAT, especially if they're RAW. Monounsaturated fats are easily damaged by light/heat, so raw is where it's at.

When dieting this summer, I used a high pro, mod fat, low carb approach with a weekly carbup. When dieting last year, I used a cyclical diet. I responded to both practices very well.

I like 40/40/20 ratios for adding mass, but for my last prep, I honestly was about 60/35/5. I thrive on high pro diets and I make sure to have a pro/fat meal at least 1x/day + my prebed meal.

thank you for your advice huni!! im going to start having cottage cheese n pb before bed again like a i used, my aim is i need to lean down something that I can cope with all year round, as i find it way to easy putting on muscle mass and I'm looking for lean muscle instead. I am nearly 10 1/2 stone even though i dont look that heavy i am so want to lean out to around 9 would be nice I know i will loose a bit of muscle but I would like my abs more defined and overall everything more defined really instead of having big arms haha

[fitinidaho]

Originally Posted by dvsness

Lol, I have no interest in staying lean year 'round. I bulk pretty hard off-season. Nuts and seeds are GREAT, especially if they're RAW. Monounsaturated fats are easily damaged by light/heat, so raw is where it's at.

When dieting this summer, I used a high pro, mod fat, low carb approach with a weekly carbup. When dieting last year, I used a cyclical diet. I responded to both practices very well.

I like 40/40/20 ratios for adding mass, but for my last prep, I honestly was about 60/35/5. I thrive on high pro diets and I make sure to have a pro/fat meal at least 1x/day + my prebed meal.

Wow...how can you add mass on 40/40/20? I lose weight like crazy when I do that.

[xxcarlzxx]

Originally Posted by fitinidaho

Wow...how can you add mass on 40/40/20? I lose weight like crazy when I do that.

wish i would carbs stick to me like glue

[Amanda76]

Originally Posted by fitinidaho

Wow...how can you add mass on 40/40/20? I lose weight like crazy when I do that.

Raise total calories would be above maintenance and you'll bulk no matter what your macros are.

[dvsness]

Originally Posted by fitinidaho

Wow...how can you add mass on 40/40/20? I lose weight like crazy when I do that.

Originally Posted by Amanda76

Raise total calories would be above maintenance and you'll bulk no matter what your macros are.

Precisely. 40/40/20 is pretty common for bulking. Extreme ectos may have to bump carbs up to 50%.

[xxcarlzxx]

Originally Posted by dvsness

Precisely. 40/40/20 is pretty common for bulking. Extreme ectos may have to bump carbs up to 50%.

soooo no bulking for me!! haha!! any more suggestions on diet anyone any good daily plan which i could see work haha!!

[dvsness]

Originally Posted by xxcarlzxx

10 1/2 stone

Forgive my ignorance; is that 138 lbs? Do you know your bf%?

[rubes00]

so are those your pics on your bodyspace?? cuz if they are it looks like you should know quite a bit

[xxcarlzxx]

Originally Posted by dvsness

Forgive my ignorance; is that 138 lbs? Do you know your bf%?

yes around 138lbs huni and 22% bf xx