Routine advice required plz..

I think i will do that actually. The only difficulty i may have is keeping carbs under 100 whilst getting into the calorie range. Heres an example meal plan i just did to see what it would be like:

Meal 1: Oatmeal + protein shake
Meal 2 (post workout): Potatoe + 1/2 tin of tuna
Meal 3: (post post workout): Potatoe + chicken breast
Meal 4: Chicken breast + 1oz walnuts
Meal 5 (before bed): chicken breast + 1/2 pint of skimmed milk

totals from this day would be:
cals: 1548
protein: 214
carbs: 84
fat: 38

i'd obviously mix it up a bit with turkey/tuna instead of chicken etc. but those calories may be a bit low. I could always make the milk a pint, which would take the calories into the 1600's. Anyways, you reckon that kind of plan would work fine?
 
Are you taking a multi-vitamin since you have a lack of fruits and vegetables? I also think that you're missing to much fiber in your diet. I'd like to see a bit more fat in your diet then what you have. I would also think you might benefit more from a liquid post-workout within 20-30 minutes of your last lift.

On non-training days, stick with 1500-1600 calories and on training days, going up to 1700 is fine.

Overall, your intake looks pretty good.
 
oh i must have forgotten to type that. As well as the post workout meal i do also have a whey protein shake so thats covered.

I do also take a vitamin tablet every day (those chewy sweet-like ones). Says this on packaging:

"30 ORANGE FLAVOURED ONE A DAY VITAMINS.
Vitamins help to maintain goodhealth and Bassett's Soft & Chewy Vitamins are specially formulated to provide 100% of the Recommended Daily Allowance of Vitamins A, C, D and E.

THESE ESSENTIAL VITAMINS HELP TO PROMOTE:
Healthy bones, teeth and gums.
Healthy eyes and skin.
Resistance to infection.

The suggested daily intake will help to give the whole family added protection, not only during winter months, but also throughout the year."

is that fine for the vitamins?

As for the fiber, i kinda figured it may be lacking but wasn't sure how to get more whilst keeping calories, and mainly carbs down. I could just have a bowl of shredded wheat/otmeal with chicken for meal 3 (instead of potato). I imagine that would up the fiber quite a bit, but would increase the carbs by 14 and calories by about 80. Although i guess as its coming from 100% wholegrain wheat that wouldn't be a problem? What do reckon about that?

Oh and for upping the fat I could have a few more walnuts
 
Well, ya could always get some fish oils for fats and some flax seed for your fiber. ;) I think the shredded wheat would prob be fine, just remember to keep track of your overall cal's.

I'm sure your vitamin is okay.

You might also look into getting some powdered gatorade to mix with your protein for post-workout, it's cheap and doesn't have the high fructose corn syrup that the store bought prepared stuff has in it.
 
why what's high fructose corn syrup?

on my rest day where i do HIIT and some work on my abs, I'm not sure when i should be eating. I always do the HIIT first thing in the morning before eating and then tend to do the abs straight after it. When should i eat though? for example, today i got up, did HIIT, had a protein shake and oatmeal, then did abs and then after that had another shake and potato and tuna. Should i avoid eating before doing abs?

+shouldn't i be keeping my fat below 50?
 
one other thing i meant to ask is how important is it that i remain under 100 for carbs? I can do it for sure as i did yesterday and felt fine all day, but generally speaking is keeping carbs low one of the most important things to do to lose weight (well fat) fast?
 
You should go ahead and have your protein shake before doing your HIIT, cardio on an empty stomach as a means for fat loss has been debunked. Just treat HIIT like you would a workout session.

Give yourself 45-90 minutes before you eat and workout.

For speeding up fat loss, the carbs under 100 will provide for greater success.

I would actually have about 60-65 grams of fat if possible.
 
do you really reckon doing HIIT on an empty stomach isn't as good? I thought everyone raved about how much better it is this way?

+ should i have the oatmeal + shake before the cardio and abs then or just the shake? (as you said "go ahead and have your protein shake before doing your HIIT")
 
Nope-get something in your system before you do any physical activity, even if it is a piece of bread (hate to say that, but it's better than nothing).

It would be better if you could have the oatmeal+shake before the HIIT about 60 minutes and then another carb+protein source post-workout.
 
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