Weight-Loss diet/exercise plan

Weight-Loss
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S_M_K

New member
Hi, this is my first post so hello to everyone. Hope some kind souls on here can find the time to give me some help.

I've started swimming with the aim of raising my fitness levels and losing the bulge that's crept up around my midriff! I want to lose the pot belly!

I've been reading up online about diet advice and the benefits of pre and post exercise nutrition, and tried to put this into practice as far as I understood it (all totally new to me).

Heres how my day went today:

5.30 - 2 rounds wholemeal toast with lightly spread margerine
6.30 - 45 mins swimming
7.30 - Protein shake (3:1 carbs to protein ratio)
10.00 - cereal bar and apple (thinking of swapping this for porridge oats)
12.30 - sandwich (wholemeal bread), yoghurt and quavers
15.00 - Apple
19.00 - poached salmon, vegetables and rice

Is this an ideal diet to meet my goals? Will this provide me with everything I need? I plan to follow this routine every day Mon-Fri, perhaps I need to do some gym work rather than 5 days of swimming?

I was planning on sticking to a rigid diet as per the above up until my evening meal, which I plan to vary daily between salmon, chicken, pasta.

Any advise and pointers would be greatly appreciated. Is this a good diet and exercise plan?

Thanks.
 
45 views and not a single reply...mann I suck!!
any help at all would be appreciated guys?
 
I wouldn't be concerning yourself with pre/post workout nutrition. That's putting the cart before the horse, so to speak. Put differently, without optimizing your workout and your overall diet, worrying about around-workout nutrition is akin to plucking a hair from your head and trying to split it with a butter knife.

On the nutrition front, we know that in order to lose fat you need a calorie deficit. With the information you provided us though, we don't know how many calories you personally need nor do we know how many calories you're consuming. Therefore it's impossible to say if this diet is "fitting" for you and your goals.

At a minimum you look low in protein and veggies.

I suggest calculating how many calories you need each day (total daily energy needs - TDEE).

Then set calories below this by 25% or thereabouts to trigger your deficit.

Fill these calories with approximately 1 gram of protein per pound of goal body weight, 25-30% fat, 2-4 servings of fruit, and 3-6 servings of fibrous veggies. If there are still calories left to "use up" you can fill them with anything you want really.

You might as well sign up for fitday.com if you're going to go through the trouble of tracking things.

Or, if you opt not to track things, I'd focus on eating as many meals as possible that are centered around balanced, whole/natural foods like lean meats, fish, eggs, nuts, seeds, fruits and veggies.

On the exercise front, swimming is a great cardiovascular exercise. Is it appropriate for your goals? It's hard to say since we don't know how much weight you need to lose. If you're not carrying around a lot of excess fat, it'd make some sense to add in some form of resistance training in an effort to preserve as much muscle as possible while dieting.
 
Useful diet program,..i hope its give you good result very quickly,..its useful for all who worried about their fat,..
 
I do a lot of weight training (akin to your swimming routine) and find that a protein shake is the perfect way to boost my energy to get through the process.

Trying to diet and exercise is inevitably pretty hard in terms of not getting tired quickly, so to make up for it I'll only have a light lunch.

What whey protein do you use? I personally go for (removed) Seems to be pretty legit and as natural as they come.
 
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