Thread: Noob needs help.

Hey fellas,

Would appreciate some advice with my diet and routine.


Stats:
180cm
87kg


Goal:
80kg


Diet:

Weekdays

7am
Oats
A scoop of Max's HGF

9am
Hydroxycut 1 tablet

10am
100g can of tuna (package says i get 76g of tuna in the can the rest must be water, salt etc) = 17.5g of protein

12am
100g can of tuna (package says i get 76g of tuna in the can the rest must be water, salt etc) = 17.5g of protein
Apple

2pm
100g can of tuna (package says i get 76g of tuna in the can the rest must be water, salt etc) = 17.5g of protein

4pm
100g can of tuna (package says i get 76g of tuna in the can the rest must be water, salt etc) = 17.5g of protein
1 tablet of Hydroxy cut

6pm
Snack

630pm - 730pm
Gym
Max's HGF protein powder - and maybe dinner

8pm
Run 25min

9pm
Snack


Weekends
Usually do some kind of physical activity but i'm not really strict with the diet. I sometime eat all sorts of stuff (including sweets, icecream, faty food). I try to limit it though.

The above diet im implementing for november.

Thanks for your help.

Originally Posted by Cable

Hey fellas,

Would appreciate some advice with my diet and routine.


Stats:
180cm
87kg


Goal:
80kg


Diet:

Weekdays

7am
Oats
A scoop of Max's HGF

9am
Hydroxycut 1 tablet

10am
100g can of tuna (package says i get 76g of tuna in the can the rest must be water, salt etc) = 17.5g of protein

12am
100g can of tuna (package says i get 76g of tuna in the can the rest must be water, salt etc) = 17.5g of protein
Apple

2pm
100g can of tuna (package says i get 76g of tuna in the can the rest must be water, salt etc) = 17.5g of protein

4pm
100g can of tuna (package says i get 76g of tuna in the can the rest must be water, salt etc) = 17.5g of protein
1 tablet of Hydroxy cut

6pm
Snack

630pm - 730pm
Gym
Max's HGF protein powder - and maybe dinner

8pm
Run 25min

9pm
Snack


Weekends
Usually do some kind of physical activity but i'm not really strict with the diet. I sometime eat all sorts of stuff (including sweets, icecream, faty food). I try to limit it though.

The above diet im implementing for november.

Thanks for your help.

Mate, your going to need to give an idea of your bf% quantity of each type of food per meal, i.e. how many grams of oats for breaky?, and a micro/macro breakdown of you diet. (In other words, total calories and the amount of Carbs/Protein/Fats) .

With your supplements I would

a)ditch the max's protein once you finish the tub you have and get some stuff from Protein direct (board sponsor). This is alot cheaper, and his products are top notch.

b)Take a fish oil (cheap ones are fine) , multi vitamin/mineral (swisse is a good one)

c)wouldn't really bother with a fat burner, but its your choice. some ppl like them others don't. Most are mainly caffeine based though.

The diet needs alot of work. Its not very balanced at all in terms of nutrients, and it looks alot like something keto based apart from the oats at the start of the day. I'm sure you will get much more experienced help than me on that front though. But props to you buddy for deciding to get active and into shape. Best of luck.

yep - i totally agree. too much emphasis on the tuna and supplements. You at least need some fruit and veges in there or you're missing out on pretty much every vitamin.

What are the snacks at 6pm and 9pm?
What is dinner?

And if you eat shit all weekwnd you're only going to undo most of the hard work you've done all week... Speaking of which, If you can stick to eating tuna in springwater 4 times a day and nothing much esle, all credit to you... But I know most people wouldn't last a week...

Designing a quality diet is as much about sustainability as it is about the right foods... If you can't stick to the diet, there's no point even trying it...

Yeah agreed with above, also need more info, diet needs abit of work..

Just a quick couple of points.

Ditch the Hydroxys, no good for you at all..., just stick with coffee or green tea..

Add the cardio in before you have your oats first thing in the morning..

you arent really eating any fats at all???

and you 'might' eat dinner after gym?

Hey fellas,

Thanks for all the comments thus far.

The truth of the matter is that i'm lazy (and terrible) at food preparation. I am happy to go through whatever anyone suggests as long as its no fuss (in terms of food prep).

Thanks for the big up's about the tuna. Again, i'll eat anything, even it's hard to down, i just need someon to guide me through it. I'm dedicated but lazy at the same time.

in terms of body fat percentage, again, im not really into all the measurements counting etc etc. Im just an average aussie, who will go through what it takes just as long as there is certainty that it will work and its worthwhile.



Questions that i've got, if I may add:

Can a lack of carbohydrates or fats hinder wieght loss?

Is the fat that you get from tuna and skinless chicken all that you need on a daily basis?


Thanks again!

Originally Posted by Cable

Hey fellas,

Thanks for all the comments thus far.

The truth of the matter is that i'm lazy (and terrible) at food preparation. I am happy to go through whatever anyone suggests as long as its no fuss (in terms of food prep).

Thanks for the big up's about the tuna. Again, i'll eat anything, even it's hard to down, i just need someon to guide me through it. I'm dedicated but lazy at the same time.

in terms of body fat percentage, again, im not really into all the measurements counting etc etc. Im just an average aussie, who will go through what it takes just as long as there is certainty that it will work and its worthwhile.



Questions that i've got, if I may add:

Can a lack of carbohydrates or fats hinder wieght loss?

Is the fat that you get from tuna and skinless chicken all that you need on a daily basis?


Thanks again!

LOL! Mate, those two things don't Have any fat in them in the first place!

Ok, a few things. You will have to measure/weigh your food. There will be some counting of calories, no one here will want to do All the work for you. Usually some food prep is required for any Ballanced diet. Regardless of who you are.

And a lack of carbs or fats may or may not hinder fat loss. But you DO need some fats and carbs in your diet!
Everyone is different, and nothing works 100% the same for two different ppl. So sorry but no guarantee per se. But follow any structured meal plan and you will see Some results.


The average Aussie is a very general description sorry mate. Can you be more specific? do you have much muscle or is it mainly fat? or somewhere in between?

Sorry, but there isnt much to work with atm.

I would suggest you trawl a few threads on dieting and nutrition, and perhaps training, on this forum to help expand your knowledge and improve your understanding of the whole weight loss pursuit.

Cable,

Totally get where you are coming from! As a first port of call, check in the Diet and Nutrition section for some food ideas - there is some great knowledge there.

Some thoughts on possible 'no fuss' meals:

For breakfast, WPI and oats in whatever combo you prefer seems to be a fave choice for bodybuilders, as you get a good mix of protein, carbs and a little fat.

For lunch and dinner, good no fuss protein extends beyond tuna:
- boiled eggs
- cottage cheese
- legumes (lentils, chickpeas etc)
- sashimi
- BBQ anything (except sausages, unless you know what's in 'em)

My strongest recommendation would be that you resign yourself to an hour of cooking / prep a couple of times in your week to set up some tasty base ingredients. Then you can put together tasty, healthy meals with no effort.
To set up some yummy meals:
- boil as many eggs as you think you will eat in 2-3 days
- grill, simmer or bake some chicken breasts, then leave to cool, slice, and store in an airtight container in the fridge.
- prep up some easy stirfry ingredients: thinly slice beef and chicken and freeze in single serve freezer bags; do the same with broccoli, mushrooms, carrot, green beans, capsicum etc, or go buy the prepackaged frozen veges (and parcel out into meal-sized serves for convenience if you want).
- package up some snacks in single serves to grab in the morning: raw almonds/ pumpkin seeds, carrot & celery sticks (store in the fridge), tomato and cucumber for a big salad, etc etc.

This gives you the base to make all sorts of tasty meals, such as:
Breakfast:
- Oats with almonds and cinnamon (+ a WPI shake)
- Chopped boiled eggs and avocado on rye or multigrain toast (with pepper and lemon juice - makes a huge difference if you can be bothered)
- Chopped almonds, berries and cottage cheese mixed into yogurt for a quick protein hit.

Lunch:
- salad nicoise: rocket, tomato, cucumber, tuna, capers, balsamic vinegar, lemon juice and a little feta cheese
- chicken salad: chicken, tomato, sweet corn, capsicum, chopped boiled egg, and a little lemon/ olive oil dressing
- any other salad or sandwich combo
Dinner:
- beef stir fry: veges, your prepped up beef and veges, a tsp sesame oil, some soy and rice wine vinegar and a dash of chilli
- thai chicken: chicken, veges, a tsp oil, 1 tsp red curry paste, 1/4 cup low fat coconut milk, lime juice.

... blah blah blah,.. you get the idea.

sorry, this is a bit of an epic saga, I guess the bottom line is that you can have really good food and get ripped at the same time, and if you have tasty meals you'll stick at it longer!

Originally Posted by jane_doe

Cable,

Totally get where you are coming from! As a first port of call, check in the Diet and Nutrition section for some food ideas - there is some great knowledge there.

Some thoughts on possible 'no fuss' meals:

For breakfast, WPI and oats in whatever combo you prefer seems to be a fave choice for bodybuilders, as you get a good mix of protein, carbs and a little fat.

For lunch and dinner, good no fuss protein extends beyond tuna:
- boiled eggs
- cottage cheese
- legumes (lentils, chickpeas etc)
- sashimi
- BBQ anything (except sausages, unless you know what's in 'em)

My strongest recommendation would be that you resign yourself to an hour of cooking / prep a couple of times in your week to set up some tasty base ingredients. Then you can put together tasty, healthy meals with no effort.
To set up some yummy meals:
- boil as many eggs as you think you will eat in 2-3 days
- grill, simmer or bake some chicken breasts, then leave to cool, slice, and store in an airtight container in the fridge.
- prep up some easy stirfry ingredients: thinly slice beef and chicken and freeze in single serve freezer bags; do the same with broccoli, mushrooms, carrot, green beans, capsicum etc, or go buy the prepackaged frozen veges (and parcel out into meal-sized serves for convenience if you want).
- package up some snacks in single serves to grab in the morning: raw almonds/ pumpkin seeds, carrot & celery sticks (store in the fridge), tomato and cucumber for a big salad, etc etc.

This gives you the base to make all sorts of tasty meals, such as:
Breakfast:
- Oats with almonds and cinnamon (+ a WPI shake)
- Chopped boiled eggs and avocado on rye or multigrain toast (with pepper and lemon juice - makes a huge difference if you can be bothered)
- Chopped almonds, berries and cottage cheese mixed into yogurt for a quick protein hit.

Lunch:
- salad nicoise: rocket, tomato, cucumber, tuna, capers, balsamic vinegar, lemon juice and a little feta cheese
- chicken salad: chicken, tomato, sweet corn, capsicum, chopped boiled egg, and a little lemon/ olive oil dressing
- any other salad or sandwich combo
Dinner:
- beef stir fry: veges, your prepped up beef and veges, a tsp sesame oil, some soy and rice wine vinegar and a dash of chilli
- thai chicken: chicken, veges, a tsp oil, 1 tsp red curry paste, 1/4 cup low fat coconut milk, lime juice.

... blah blah blah,.. you get the idea.

sorry, this is a bit of an epic saga, I guess the bottom line is that you can have really good food and get ripped at the same time, and if you have tasty meals you'll stick at it longer!

*sigh* Jane you seem to have so much more enthusiasm than i do for this lol, Me> You>

nah.. i'm just a bit of a guts.. love my food! :-)