Sport 6 Pac diet?

Sport Fitness
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Norfolk_boy

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It has occured to me in the last year since I first joined the gym that gaining the 6 pac abs you want is no easy task by any means. I do around 150 sit ups every other day during my gym work out but my diet is the thing that's holding me back.

I'm young (17) and quite slim but with a huge appetite, I tend to eat too much junk food which I know wont do my 6pac goal any good but I have tried to chage my diet recently by eating less junk food and more fruit but I often get very hungry between meals and start stuffing my face with tip bits. Luckily for me I don't really put on much weight but that's no excuse as far as i'm concerned.

I have decided I need to work on a strict food plan diet in order to achieve my goal of 6 pac abs but i'm unsure what I really need to be eating more of and less of to build 6 pac abs? Any advice would be very much appreciated.

Thanks in advance Nathan
 
Read all stickies.

Post your current diet in detail.
 
I have had a good read of the stickies and they have been very helpful and it has now occured to me that im eating around about the right number of calories for my age/height/weight but i'm simply not eating the right stuff! Below is an average day of what I eat:

Morning

Co Co Pops
Banana
Fruit Yogurt
Crisps

Mid-day

Beans on toast with fried/boiled egg or bacon sandwich or ham sandwich with crisps

Crisps/banana/ham sandwich

Evening

Microwave meals eg Chicken, peas, carrots and gravy/ lasagne/mashed potatoes & suasages

Yogurt/ apple crumble

Night snack

crisps/ co co pops

I also go to the gym 4 times a week and play football (soccer) and badminton at weekends.
 
Derwyddon you have got the wrong end of the stick it's not like i'm not trying. I was just giving an example of what my diet has been like for the past year. From now I really want to change that to a much more healthy diet that will beneifit what I do in the gym and what results I get from the gym. I intended to write up a new diet plan after reading stickies and gathering more information on what's right to eat when I have more time.
 
Its a hard diet to build on, re-read the stickies ask questions and do some research.

Here are some quick tips / corrections

You are eating 3-4 meals a day, you want 5-7.

Say goodbye too: Crisps (I am guessing this is chips? Is this a UK thing?), microwave meals, cereal (co co pops), I dont know what a apple crumble. No more mashed potatoes.

Also- I am also guessing that the yogurt you are eating is high in sugar? (this means check it) What type of bread are you eating? What do you drink?

You need a protein source in every meal. Try to get veggies in every meal also.
 
Ok as of now I have stopped eating crisps (or chips as I think that's what you american people call it, im from the UK btw). I have also changed my co co pops cereal for oats. The yogurts I eat are low in sugar so that's ok and from now on I am determined to eat only fruit or a sandwhich instead of eating any junk food between meals. The bread I use is medium sliced superlife bread is that ok?

I will increase the number of meals I eat a day like you said but are microwave meals really that bad? Even if they contain some veggies and protein? It's just since my mum left ive been left with microwave meals in the evenings seen as my dad is a prity useless cook like me lol. Guess i'll need to learn to cook then aye?

Also a friend of mine has given me a tub of protein shake called 'progain' which I intend to use even though I can't stand the taste just yet.

Also I drink about 5-6 glass of water each day so that's not too bad I guess. I'll put up my new diet plan when I have had abit more time to see what's right for me and what I can cook and then see what you make of it.

Cheers for the help
Nath
 
Norfolk_boy said:
Ok as of now I have stopped eating crisps (or chips as I think that's what you american people call it, im from the UK btw). I have also changed my co co pops cereal for oats. The yogurts I eat are low in sugar so that's ok and from now on I am determined to eat only fruit or a sandwhich instead of eating any junk food between meals. The bread I use is medium sliced superlife bread is that ok? Sounds good. Is the bread white or wheat bread?

I will increase the number of meals I eat a day like you said but are microwave meals really that bad? Even if they contain some veggies and protein? It's just since my mum left ive been left with microwave meals in the evenings seen as my dad is a prity useless cook like me lol. Guess i'll need to learn to cook then aye? Microwave meals are garbage, massive amounts of sodium. You would save money by buying a lot of chicken. It is easy to cook chicken, can you boil water? lol

Also a friend of mine has given me a tub of protein shake called 'progain' which I intend to use even though I can't stand the taste just yet. It grows on you, give the breakdown of it, and check for ingredients you dont know so we can make sure it is a good choice.

Also I drink about 5-6 glass of water each day so that's not too bad I guess. I'll put up my new diet plan when I have had abit more time to see what's right for me and what I can cook and then see what you make of it. More water :)

Cheers for the help
Nath
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Read bold.
 
The bread I eat is white I take it I will need to be changeing that for wheat?

Rightio niceone for the information i'll be getting rid of the microwave meals in exchange for proper cooked meals such as meats and veggies.
 
Not ALL wheat bread is-----well wheat bread. READ THE LABEL. ONLY wheat that starts off with WHOLE WHEAT FLOUR (or the alike) is actually a foudation of really being wheat bread. Wheat bread (lol) that starts of with, ENRICHED wheat flour,,,,,,,,is NOT THE SAME. I eat Whole wheat PITA pockets (3 ingredients: Whole Wheat, yeast, and salt--fantastic thing to eat, and good carbs). I would definately stay away from the sugar ladened coco puffs! EATING TOO MUCH sugar causes inappropriate insulin spikes (and insulin can be a FOE and a FRIEND), which causes this: increase in blood sugar (insulin released to stablize), your energy---temporarily increases, then DROPS LIKE A ROCK-----and this VERY THING, is what causes CRAVINGS. Your far better served by eating good slow releasing carbs (which also turn to glucose eventually,,,,,but more slowly, and insulin is released more slowly and THUS blood sugar remains more stable). I recommend always (in fat loss) to eat protien WITH appropriate amount of carbs at the same time. Whether one believes this or not, eating JUST protien and depriving your body of carbs,,,,,,the body WILL convert protien for ENERGY,,,,,,,,not just muscle building and one will lose protiens full effect on muscle. Though carbs can be a friend and foe as well, carbs are important part of the equation.

I reccomend, looking for things YOU LIKE TO EAT THAT ARE CLEAN FOODS, this will help you STAY ON IT--this is KEY. If you need sugar (get it from Simple sugars like fruit)------Sugar to a large degree is THE ENEMY (refined sugar I am talking about). Find lean meats you like, find complex carbs you like, find Fiber or whole grain cereal you like (look at the cereal and see where SUGAR IS located in the list of ingredients......the further down the LESS in it. A refined sugar blood spike WHEN ACTIVE has far less impact, then when your not, be mindful of this. Get serious educate yourself on what food does and more importantly, what the ingredients are in food and what it does. Try as much as possible to STAY AWAY FROM: High FRUCOSE CORN SYRUP,,,,,,its in practically everything-its difficult to get away from..but its CRAP (a form of refined COOKED sugar)----------
 
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Chillen said:
STAY AWAY FROM: High FRUCOSE CORN SYRUP,,,,,,its in practically everything-its difficult to get away from..but its CRAP (a form of refined COOKED sugar)----------
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It didn't really occur to me until a few weeks ago to check the ingredients for bread i was buying.. i thought wheat bread was wheat bread... anyway, last time i went, i decided to look, and low and behold, the wheat bread i had been buying for quite some time contained HFCS. So I found a bread that did not have it, but the first ingredient is "Stone ground whole wheat flour". what the heck does that mean?
 
Its just means that the BASE ingredient is WHOLE WHEAT and they used a process to GRIND it down to a powder to form dough once water is added. Stoned ground whole wheat os GOOD. ALOT of wheat bread has high fructose corn syrup, While I say stay away from it, moderation wont hurt you, but I do avoid it in my diet unless I have no choice. Sometimes my store is out of the bread I get, so I settle for low calorie wheat bread but only 45 cals a slice (im just trying to PICK THE BETTER ALTERNATIVE, since the one I use isnt available), and it has HFC in it.....but DO avoid it when EVER you can. Look at labels......this stuff is in practically everything. barbecue sauce, A1, Heinz 57, breads, canned fruit (LOL),,,,,,and on and on

Sugar comes in MANY hidden names: frucose, lactose, glucose, basically anything with OSE on the end is a form of sugar though in moderation its not bad, but I say------stay away from it like the plague. Another thing I want to add is GET GOOD FATS in the diet. Like Natural peanut butter (BE SURE to measure PB......takes a SMALL AMOUNT for ALOT OF CALORIES--But its GREAT FOR A DIET losing or gaining), or combo it...with Oatmeal--which is great--if you like it that way (i sure do).......

Dont confuse lactose though, its in cottage cheese, milk and other dairy stuff. this has a different molecular setup and doesnt effect blood sugar the same.......Cottage cheese (no fat variety) is VERY GOOD thing to eat. Key to remember is to maximize the amount you can eat, at the same time staying under or at your limit caloric wise. I ALWAYS eat more carb laden foods on days I do chest and squats, and have cardio the same day. If im just doing cardio but no weight training (rest), I lay off abit (I dont need it) since I refed after my workout.........
 
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Thanks a bunch!!

i eat about a tablespoon of natural PB every other day, if not everyday.. and also get fat from almonds.. that's a "good" fat source, right? That's what I heard anyway.

Sorry to hijack this thread!

once i get this diet thing down, i'll be good to go.
 
Yes, NUTS ARE GREAT! especially almonds.......and Walnuts (walnuts have a fiberous make up different than the others). Cant go wrong with the good fats in PB or nuts-------or better,oily fish

Shoot, I go through ONE whole jar a week............of PB. I LOVE IT! And it helps me help myself to stay on my diet--which is now no longer called a diet. For example WE ALL HAVE DIETS........whether we over eat or not, track or not, we have to eat, and all have diets.. If for example, you go on a "Diet" to lose weight, and lose it........then WHAT? you are FACED with choices at that time. WHAT...go back to old habits? or maintenance of what you had earned........so it HAS TO BE A LIFE CHANGE!
 
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Chillen said:
it HAS TO BE A LIFE CHANGE!
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Exactly! My job just paid for a 12 week weight watchers class.. it was pretty commical to see all these people eating salads everyday and chicken breast that was not fried and such.. then after the 12 weeks.. here comes all of the fast food again.. like they were just on a 12 week diet. i hate the word diet as a verb.. i tell everyone that it's only a noun.. and you chose what's in it.
I'm no expert, but I have a handle on the basics and EVERYONE gives me a hard time telling me that I dont need to lose weight.. they dont understand that its about maintenence. :eek: enough of my rant. anyway..
I'll go back to posting everything I eat in my so called diary and post it in fitday.com to check out the macro breakdown until i really get a grasp on it.
thanks!
 
Rock on dude. Picture your goal,,,,,,,,,BE YOUR GOAL..........when you reach it, I gurantee,,,,its a feeling not compared (unless its nat. peanut butter...lol, just kidding)
 
Jesus and there was me thinking that I would just be safe with buying any wheat bread. I 'll be sure to make sure the bread contains whole wheat flour in it next time. Have to say I am a great lover of peanut butter on toast and PB sandwiches, for the last two days I have eat nothing but that and fruit between my main meals. All that's left is for me to stop eating microwave meals in the evenings and eat proper cooked meals which I intend to check the labels in my local supermarket to make sure it contains the good stuff. I feel so much better now I have started to make an effort to change my diet for the better. :)
 
Yes, not all whole wheat bread is the same (and yes even some contain the HFC). Mind you a small amount isnt gonna kill ya (lol), but I do recommend staying away from it as its a form of the wrong type of sugar to consume. Be careful with Wheat Bread, be SURE that IS what your getting. enriched flour sucks whether its white or based from wheat--because the refine it and still bleach it.
 
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