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GarryA87

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Good Afternoon,

Back in the day i used to swim for a well established team in my area and (not being big headed as it was the only thing i was good at) i was extremely good. Expenses ran low and we couldnt afford to do it anymore.

Since then when i went to secondary school i discovered sweets and unhealthy treats which left me looking disgusting and feeling very self concious!

College was more helpful as i had more desire to hit the gym and i started to get back in shape (that was 3 - 4 years ago!) since then i had reached what felt like a dead end.

Now i have been doing research and as of monday 16th i have changed my diet from:

Kebabs, Carbs, sweets and drinks to...

Morning:
Pure Protein GRS-5 (from Sci-MX, Gradual release)
2 x Pyro MX Lean Burn capsules (supress appetite and speed up metabolism)
Fat free yoghurt and Muesli or Cereal
Fruit

Mid-Morning:
Fruit and Water

Lunch:
2 x Pyro MX
Pot of Salad
Water

Mid-Afternoon
More Water
2 x Pyro MX

Workout
17 minutes running/Walking
16 minutes Cross Trainer
15 minutes bike
10 minutes rowing
Along with lifting weights.
Pure Protein shake after workout

Also playing Squash two times a week for an hour.

i drink about 3 litres of water a day and no carbs after 12 if any at all.

I feel great so far... a lot more "fresher" than i have.

Any suggestions to great abs and do you think what i am doing (as it is a 7 day plan, 5 days at the gym) is going to work?

Thank you for your time :)

Garry
 
Hello there =) hehe welcome!

first could i ask: is your goal weight loss or muscle gain? it's hard to do both at same time and isnt very efficient.

It seems to me that you're really really are undereating! if those are the only things you actually eat in a day.
Sorry if I must say but you're going straight to disaster with this diet. anyone correct me on this?

First how tall and what is your weight? those are important to determine your minimum daily BMR. (but regardless you're way undereating right now especially since you exercise a lot, which isnt bad but then you need the right amount of calories too)

If you are an average sized man, you should need at least 1500 kcal to 2000 kcal to diet even with minimal exercise.
You work out a lot, so you probably need more, but we need your stats for that.

I'm not very keen on taking pills either: usually green tea and fiber rich diet would replace your appetite suppressants and metabolism boosters.

If you want to build muscle, then you shouldnt be in calorie deficit at all because your body cant build muscle from nothing. even if you eat protein shakes. but not sure what's inside that pure protein MX you use?

Also carbs dont kill ;) .. dont think there's been anything to show that you shouldnt eat carbs after 12, or after anything really. People have been told not to eat before sleeping (2-3h before) but then it hasnt shown to make much difference (according to what I've read)
but am no professional either :)

=) hope that helps.. good luck!

checked pure protein has 200 kcal per serving.. so I averaged your daily calories to 2x200 plus "normal" servings of your other food, assuming salad doesnt have fries and bacon in it! .. between 700-1000 kcal. not enough!
 
Last edited:
Sinui Hi, Thanks for the reply! =D

I am initially aiming for weight loss and then move onto muscle building
I trained hard for 10 years so i have a good frame i just need to burn it off.

Current Stats:
Height: 5"10
Weight: 187lbs (13.4 St)

Target Weight: 160 - 165lbs

I feel i do need to up my daily intake and i was going to do this by having egg whites in the morning along with 2 more "snacks" before and after lunch consiting of more fruit and a handful of almonds or similar.

what steps do you suggest i take from now on?

And no my salad consists of tomatoe, cucumber, coleslaw and shredded carrots.

The mix of Pure Protein shakes and Pyro-MX pills have worked...

I have lost about 3 - 4lbs this week.

Let me know what you suggest and thanks again for the reply!

Garry =)
 
helllo =) am glad I could help a bit..

Considering your height and stats, you should make sure to up your calorie intake to minimum 1500 kcal a day.

you need to understand that what you eat doesnt actually matter much to loose weight (although of course staying away from processed food, high fat etc.. will help your health): it is how much you eat. Hence I see that you're only eating (mostly) protein with some veg but actually having carbs in your meals wouldnt make a difference in your weight loss, as long as you keep under your daily BMR+exercise calorie total.
For example, the Atkins diet, based only on protein, makes people immediatly gain the weight back,
Indeed you are NOT trying to gain muscle, where high protein would be useful.

Plus loosing more than 2lbs of fat per week isn't healthy and will make you more likely to gain it back after you stop. The body is happier to adapt to small changes. Sudden large changes are usually due to water loss, not fat.


I'm not saying that the pills havent worked: protein shakes are protein and calories but only really needed when you're trying to build muscle, which you need to be in calorie excess for. Because the body can only build muscle when has enough energy for the basic needs. Plus muscle burns more energy and therefore is usually the first to go when loosing weight since the body tries to lower its metabolism, unless you train to maintain it.
How about switch to something tastier and solid? steak :p ? chewing on actual food, helps the brain to register you're eating and therefore will make you feel fuller faster.

And Green tea plus fiber rich food like whole grain, will have the same effect as your pyro-mx. It's just tastier and cheaper in my opinion ;)

I just prefer avoiding pills if I can find a natural alternative.

there ^^ hope this helps .. good luck! and be sure to read around for more advice
 
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