Advice on diet and training please

[AndyDean]

Hi guys, first blog on here and you advice tips on diet and training would be much appreciated.

Im 5'7 and 164lbs and 29, 32 waist, 38 chest.

My goal is to strip fat, build lean muscle and get that toned look.

My diet for training days is

6.00 - wake - 2 apples and 2 scoops of whey
6.30 - gym session for an hour
7.30 - 2 scoops of whey and 4 weetabix
10.30 - 75g of brown pasta and 4 whole eggs
1.30 - 75g of brown pasta and tin of tuna
4.30 - 4 oakcake buscuits and 2 scoops of whey
7.00 - turkey or chicken breasts, 30g of brown rice and veg (Broc and green beens)
10.00 - half tub of cottage cheese and 4 oatcakes again

Non training days

6.30 - 2 weetabix
10.30 - 4 whole eggs and 30g of brownpasta
1.30 - 1 tin of tuna and 30g of brown pasta
4.30 - 2 oatcakes and 2 scoops of whey
7.00 - 30g brown rice , chicken or turkey and veg
10.00 - 2 oatcakes and half tub of cottage cheese

Training consists of

3 weekdays on 2 off and nothing at weekends eg

mon
Chest and tri

Wed
Shoulders and bi

Fri
Back and legs

These days may change due to work but will always do 3 days

Will this diet and regime do what I want to? I have tried to work out the exact carbs I need and protein I need to maintain.

Advice and thoughs please guys!!!!!!!!!

[Machine]

i think its a great maintenance diet. maybe more calories for gaining muscle. and less calories and fewer carbs for a cut. you have to decide the goal first as doing both is increadibly difficult. Some would say impossible. In terms of training i would increse cardio for the cut and reduce for bulking. This is the bare bones of the situation. I like it simple lol. if you give details of your decided goal ie, cutting or bulking We could go a bit deeper into detail.

[Glenn]

If your non-training day follows a training day then I would have thought you want a protein hit asap when you wake up as your body will have gone overnight without any protein (apart from the cottage cheese it's digesting) and your body will still be repairing after your training session the previous day.

[Machine]

missed that glen. good point brother.

[AndyDean]

i think its a great maintenance diet. maybe more calories for gaining muscle. and less calories and fewer carbs for a cut. you have to decide the goal first as doing both is increadibly difficult. Some would say impossible. In terms of training i would increse cardio for the cut and reduce for bulking. This is the bare bones of the situation. I like it simple lol. if you give details of your decided goal ie, cutting or bulking We could go a bit deeper into detail.

Thanks for that guys, really I think it will be a cut then as I am looking for defiinition in the abs mainly. So I guess I need to drop body fat. I dont want to be big, just toned and defined. Show my abs but keep my size I am now, no bigger. If I can grow my muscles slightly at the same time that would be a bonus. (chest, tri and bi). My main goal is for a flat stomach with good abs. Any other advice would be appreciated in respect of tweeks to the diet and what sort of training I need to do. I have a real problem getting my arms bigger, my chest is definately growing. My stomach is flatter on the diet as I guess I am just eating cleaner than before. I do have a shake before bed on both nights which I forgot to mention. My stomach just seems to have hit a platau.

Cheeers Andy

[Machine]

dropping bodyfat will have an effect on your muscularity. positivly because the more cut you are the bigger you look and negitivly as the act reducing bodyfat will also eat away at some muscle mass.

The first thing you need to do is up the cardio to burn more fat. i like the low intencity 30 to 60 min route personaly.

Then its diet diet diet. You need to consume less calories than you burn in order to loose the fat. This can be done a number of ways. either literaly counting your calories in a balanced diet to ensure you eat less than you need thus creating a need to burn fat for fuel. or lowering your intake of your body's primary calorie source carbohydrate again creating a need to burn fat for fuel. both would require you to still consume a sufficiant amount of good fats and protien to ensure your body doesn't reach a catabolic state.

I'm not a dietition so one of the other guys may correct me if I'm mistaken.

[AndyDean]

cheers, so if I keep the protein high and lower the carbs in my diet above, I should be able to keep most of the muscle I have already built not much I may say, and strip away the last little layer of fat I have to show definition. what I dont want to do is reduce the carbs to fast though as I dont want to look to skinny which is what cardio did to me. I would rather do it slowly with a steady clean diet if possible to maintain size and weight but just strip bodyfat down a bit more. There must be a way of doing this. I hammer the weights 3 times a week and if I drop carbs I wont lift as much will I?

[dieselbhoi]

hi there Andy,

if your goal is to keep muscle and loose fat dave palumbo diet (http://forum.bodybuilding.com/showthread.php?t=5899101) is something u looking for. its a rather fast way of stripping fat away, so if u wanna take it slow simply reduce your carbs gradually, say by 50g every 2nd day. go down to around 100g a day, lower if u can. Once there maintain for two weeks without doing any cardio. then gradually start introducing cardio into your workouts, say 15min low intensity post workout. Increase it by 5 min every week. Take a picture of yourself at the start, then another one after 8 weeks. U'll see a massive difference. hope that helps. Good luck!!

[AndyDean]

good advice, thanks for that. Looking at my diet above, can you give me some sugesstion for a diet and examples. I am rubbish with this.

[dieselbhoi]

u got an example diet in the link above, here's more (http://fitforum.co.uk/showthread.php?115-Dave-Palumbo-Cutting-Diet/page6), read that thread for more information, any questions u can pm me and i'll get back to u asap. cheers!!