Thread: pls help

Originally Posted by assassin

meal one after cardio= 5 eggwhites + one egg yolk + 1 cupskimmed milk200grams) + 3 slices(oz) whole wheat bread ..
Use 1/2 C. Skimmed Milk and have 3/4 C. of Oats or Oat bran instead of the whole wheat bread

meal2= 1 apple +1 scoop whey protein..
You need some fat here. I would suggest taking fish oil. Have about 8-10 fish oil capsules a day. Also, you could add some celery too

meal3= grilled meat(200gmsteak)/or grilledfish or grilled chicken+2 slices(oz)whole wheat bread+40grams tahini(made from sesame used a lot here in egypt (40grams provide about 20grams nice fats+6pro+7carbs))
Bread is not your best choice but the 2 slices per day should be fine. Try to get your bread from sprouted grain bread instead if you can.

meal4=2 bananas+1 scoop whey+cup skimmed milk(400grams)
Is this a PWO meal? Have only 1 banana and you could have fat free sugar free yogurt instead of all that milk

meal5=tuna can(140gm)+vegetables(300grams carrots+greenpeas or brocolli)
This is good but don't forget some of those fish oils. You could also do olive oil or avocados if you want. Don't skimp on the healthy fats.

meal 6=1 scoop whey protein oryougurt made from skimmed milk + some vegetables...
Instead I'd suggest 1 C. of Fat Free or 1% Fat Cottage Cheese. Also need some healthy fats to slow down digestion further.
that's nearly 2000 calorie intake with around 20%fats and around 40%protein and around 40 % carbs

my weight training is after meal 3 or 4 i havent't do thid plan for a long time but i'm afraid if there's something wrong with it , what do u think really i have to make to help me to lose my fats and get ripped i'm also afraid of dehydration and lossing muscles and stuff as i don't have much muscles to lose any of it any body can help me ??????

Actually your plan is not bad at all. I did make some comments above in bold for you that should help

thnx friend i guess fats is my problem maybe that's the reason i feel slow progress as in the last period i took only about 20 grams daily of fats and not enough essential stuff ,,, i know it's not my calorie intake it's my low fat habits :s but what do u suggest for me to complete my fat intake is tahini a good choice?? i thought it was the easiest for me but what about olive oil or supplements how do i use it and how much?? ....

something else my friend shall my days off be lower in calories or what??

Originally Posted by assassin

thnx friend i guess fats is my problem maybe that's the reason i feel slow progress as in the last period i took only about 20 grams daily of fats and not enough essential stuff ,,, i know it's not my calorie intake it's my low fat habits :s but what do u suggest for me to complete my fat intake is tahini a good choice?? i thought it was the easiest for me but what about olive oil or supplements how do i use it and how much?? ....

Lookin good thus far....I like what jodi has done! Great info there!

As for efa's...olive oil, avacado's, fish oil caps, flax seed oil, natural peanut butter (not to much of this), almonds, walnuts, and most nuts. Those are some good choices for efa's. Fish oil caps and oils are great b/c you can just pour some oil in your shake and you never taste it or pop some fish pills and there are your fats with no additional nasty flavors!

Originally Posted by assassin

something else my friend shall my days off be lower in calories or what??

You could do that....lower them slightly or change the macro's around/ drop some carbs and add some extra efa's to replace the lost cals. Its all about balance bud!

thnx man but how much fats i must try to reach shall i go for more than 20%??? how much olive oil or flaxseed capsules will do the job??

Originally Posted by assassin

thnx man but how much fats i must try to reach shall i go for more than 20%??? how much olive oil or flaxseed capsules will do the job??

Ity really depends on your body and how you react to fats. I generally like to keep my fats lower...but thats just me. You need to play around with your diet and find out what works best for you.

You could keep your fats around 20% and either do 40/40 prot/carb ratio or a 50/30 prot carb ratio.

Generally 1tbl of oil = 14g fat.

thnx a lot man what about u how much have u been training ?? u seem to be kinda advanced than me

Originally Posted by assassin

thnx a lot man what about u how much have u been training ?? u seem to be kinda advanced than me

Hehe I've been around these parts for a while and I have been working out for a few years now. I use to live in the diet/nutriton forum to help kind people like you but got busy with work and life. But now I'm back to help out where I can!

In time you will learn your body and the way it reacts to certain things. Just as long as you stick with it and work hard you will see results my friend! Your body is like a science so the more you read into it and study it the more you will gain!!

i hope so i really want to make serious gains , thnx a lot for ur help c u later my friend , hope u r back soon from ur shoulder injury.. that really sucks

Originally Posted by assassin

i hope so i really want to make serious gains , thnx a lot for ur help c u later my friend , hope u r back soon from ur shoulder injury.. that really sucks

Thanks bud! I am back at it and have been for a little bit....making some great progress thanks!

I'll be around no worries bud I'm here to stay!

now i got flaxseed oil capsules it's 1000 mg each but it's kinda expensive how much should i consume ??? shall i take one capsule at meal 2 and take one table spoon olive oil ate meal 3 or what shall i do??

olive oil is easy for me there is a lot here at home ,, i need also some advice for my before bed meal as u told me i nead some fats sorry for disturbance

Just split the efas yup evenly.....little bit through out the day. No need to get carried away right now....and yes flax seed may be a bit expensive so there is no problem substituting olive oil in its place.

As for meal 6...just get some cottage cheese and mix in either some natural peanut butter or some other form of fats....actual nuts, mix in olive oil, pop a few fish oil caps. What ever works for ya.....

nice thnx my friend now i guess i have a nice view maybe i'll look for wheat germ oil also it has omega 3 and they say it boosts the energy for athletes and sports i'll go for it thnx 4 ur help m8

i got peanut butter but it has some vegetable oil in it shall i buy another one with no oil in it ??? or this is ok???