My Diet/Fitness Plan, Any additional Advice Out There??

[vxrdale2010]

hi forum,

im a noob lol, from manchester, just wanted to share my diet/fitness programme with all of you and seek some advice I may not know of. So far Im losing weight and all is well but just wanted some professional advice.

As i work from home Im at an advantage and having my own treadmill is a bonus. I start in the morning on average about 11ish and I have a 50ml shot of acai berry juice(not 100% it works but mentally it does). Then i have an hour on the treadmill running off 750cals equivelant to 6.2miles a day. Then I have a bowl of cereal around 12.30 of fruit and fibre/special K(staggered days) with a green tea pill(again a mental thing) lol. Come 4ish I get peckish so i have a tomato or cucumber. Then come tea time around 7ish I will have either soup & wholemeal bread/chicken caesar salad/lasagne & salad/jacket potato & tuna, again with a 2nd green tea pill. And thats all my daily intake, then there is my BMR which is 2022 on average.

Any advice would be highly appreciated, for example should I eat cereal before my cardio workout and am i lacking any other nutrients.

I also forgot to mention I do take fibre plus tablets on the mornings I have the special k cereal.

Look forward to all comments and thank you all in advance

 

[Jericho]

Welcome to the forum. Let's take a look here.

First, you can change that 100% about acai berry to 0. The claims about that fruit is hype. The only good you do get from it is antioxidants and there are plenty of foods that are better for antioxidants. Basicly? You are just drinking calories. I know you said it is a mental thing but something mental things can add up to extra weight.

Second, there is nothing really wrong with the tea capsules but green tea is more effective as a drink than in pill form. You just don't get the same help. If you are taking it to aid with your weight loss, they aren't going to do anything on that.

The exercise is good but your diet needs more protien, a lot more.

All that being said, there is some info we don't know that would help like height, current weight and age. You are here and there is a great number of knowledgeable people who can help you along with many more on top of that here to support you on this journey.

 

[vxrdale2010]

hi there Jericho, thank you for your reply , i did forget to mention my stats lol.. Well Im 23/24 next month and in height i am 6'2 and in weight I am 13stone 3lb but I want to lose all body fat and then tone up and put my weight back on in light muscle not fat. The only fat i do have is on the stomach more than anywhere, I aint the one for an ego to have a 6pac or anything like that, just want a nice flat stomach and an healthy living. Ive always had the little stomach from a younger age but this was due to drinking so many fizzy drinks so I would recommend to all adults with young ones to provide robinsons and not coke, pepsi etc. I will know this for my future young ones. thanks again

 

[Jericho]

Ok so you are about 185 pounds. So each week you should aim not to lose more than 1% of your body weight a week. This is the safe amount to aim for. I am guessing you are male. At 6'2, you are in the ideal weight range so what you really are looking at it muscle and low fat loss more than focusing more on weight. We have a section of the forum that focuses on exercising.

Just so you know (you might already) that you can't spot reduce fat. Your body puts weight on in one order and removes in the opposite based on genetics. Looks like yours put your weight in the belly first so it is pretty much going to be the last reserves it touches.

Based on what I'm reading, you should focus on adjusting your diet to something you will be able to eat for the rest of your life. You are on range for your weight (if I am right about you being male) so dieting as us bigger people are doing is a bit different for you. I'm not as knowledgable about the toning so I suggest heading to the exercise section of the forum.

 

[vxrdale2010]

yup I am male and I never knew that is how the fat works. My other fat areas is just the hips and tummy and I look quite slim in clothes. I just wanna tighten but reading so many different internet sources. I am heading towards the one that states fat must be loss first and then tone up afterwards because i read somewhere that if I started the weight training I would bulk up more over the fat. so I dont know the facts to this. This is why I am trying to keep low on protein. I try not to have too little or too much carbs either. I can do my running everyday without fail as I have built up quite some muscle in the carves to keep me going lol

 

[Jericho]

Hmm really don't think low protein is the way to go at all. Go read the stickies in the exercise section. I can say that you can build all the muscle you want but fat will cover it so if you want a cut look (and I know you said that isn't what you are aiming for) then you will have to lose body fat.

This is about the extent of my knowledge on this side. There are much smarter people than I on this subject here. Steve is a member who can get really detailed on what you can do.

 

[vxrdale2010]

ok thank you for your help, I will have a good look in the forum and see what works with others etc Will keep on posting when I find some good facts

thanks again

 

[Jeanette401]

I just wanted to throw out a good example of the difference between low body fat with lots of muscle vs low body fat without. This page has a bunch of pictures of what different values of body fat look like - but if you scroll down there's 10% vs 10% - Body Fat Pictures and Percentages | Leigh Peele

I also want to really reinforce that protein is important. It's way way easier to maintain your muscle than to rebuild it after you've lost it. In the picture above, to be at 10% BF the guy on the left actually has more fat on his body than the guy on the right. It just doesn't show as much because he has the muscle to back it up.

Also, if you are dieting to lose fat, the chances that you will 'bulk up' from weight training are um, approaching impossible There are tricks people do to build & cut at the same time but it doesn't just happen accidentally.

Years later I really really wish that I'd done weight training and eaten more protein during my weight loss. It's water under the bridge now, but since it'd be a lot easier for you to lose muscle than to gain it, I'd err on the side of caution with that

 

[ChefChiTown]

Who'd you rather?

Me? I'll take the male Mary Kate body on the right. I would WRECK him. Just look how messy his room is. A messy room is a sign of a man who knows how to F like champ. And, it also means that he probably has some sort of bug infestation going on in his bed; a bug infestation, I might add, that could easily make a home in my pubic hair. So, not only do I get the sexual romp of a lifetime, but guess who's coming home with a new peeeeet?!?!?!