silent assassin

hi im 203 lbs about 20 - 30 of this I need to lose, but the rest is ok, this extra weight I carry is around the midway area.

could you kindly have a look at my daily diet and give me your honest opinion on were you would make changes.

many thanks.

8.00am - Porridge oats and honey and whey protein shake, multi vitamin, epa.

9.30 am - gym

11.30 am - protein shake

12.30 am - tuna sandwich and banana

2.30 - light snack ie, turkey salad

5.00 - chicken fillet, boiled rice, and vegetables. 2 slices wholemeal bread.

7.00 - sometimes bran flakes.

on addition to this i drink lots of water through t the day and train 2 days on 1 day off 2 days on, off at weekends and after each session of weights I include half mile swim.

its not the same everyday and varies.

thank you very much for your help.

my goal is bodybuilding with a little weight loss.

any dick can create a baby, but it takes a real man to raise it right.

Biggly

Dump the rice at 5.00, it's just sugar. At the very least get some brown rice.

Bran flakes are crap, eat something more nourishing in the evening. Don't bother with bran flakes for fiber, veggies, even baked beans, are better. Don't bother with them as a slow carb either, they're not. Bran flakes suck, big time.

Apart from that you're doing alright but try cycling your carbs or calories once in awhile, as your body will get too used to whatever you're eating.



B.

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silent assassin

thank you very much for your advice, it has really helped me out as I am new to bodybuilding.

silent assassin

any dick can create a baby, but it takes a real man to raise it right.

Leever

I would like to re-hit the cycling of calories because it is very important. Cycling your calories will allow you to shed some more weight with out going off your diet (this has been a huge factor in my weight loss). It will allow you to have a free day or at least a day that you are not watching the calories to closely.

I have been lifting and trying to lose body fat at the same time. I exercise every day either doing cardio or lifting...sometimes both. Either way I stay active so I can use those calories. I cycle my calories by using the Zig-Zag diet as a reference. I also eat about 6-7 times a day so I am never hungery. The food that I do eat is very high in calories like oatmeal, eggs, chicken, etc. I stay away from simple sugars like rice and some pastas. I would suggest keeping track of what you eat (calorie wise) and make sure that your diet consists of high protein so your body doesn't try to find protein else where in your body.

Half of knowing what you want, is knowing what you have to give up in order to get it.
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