Wake Up: 2 Shredded Wheat with semi skimmed milk.

Mid Morning Snack: 1 Apple and 1 Banana.

Lunch: 2 pieces of brown bread with about 6 slices of ham.

Pre Training: 1 apple.

Post Training: Whey Protein Shake.

Dinner: Skinless Chicken Breast, brown rice, a veg e.g broccoli.

Bedtime: Protein shake with semi skimmed milk.

I'm carrying a bit of extra fat and want rid of it. I don't want to become a bodybuilder or anything ridiculous but want to see abs one day and lose the fat to look more muscular. I train about 4 days a week Mon, Tues, Thurs, Fri. I do cardio with weights on these days. Diet is my weakness and hasn't been good so I want to improve it as diet is like 70% of getting in shape I heard! I find it hard sticking to a good diet.

Is this diet plan good enough to get me where I want to go? Any constructive criticism, advice or improvements are more than welcomed!!

get urself some mcdonalds man

Wake Up: 2 Shredded Wheat with semi skimmed milk.

Mid Morning Snack: 1 Apple and 1 Banana.

Lunch: 2 pieces of brown bread with about 6 slices of ham.

Pre Training: 1 apple.

Post Training: Whey Protein Shake.

Dinner: Skinless Chicken Breast, brown rice, a veg e.g broccoli.

Bedtime: Protein shake with semi skimmed milk.

I'm carrying a bit of extra fat and want rid of it. I don't want to become a bodybuilder or anything ridiculous but want to see abs one day and lose the fat to look more muscular. I train about 4 days a week Mon, Tues, Thurs, Fri. I do cardio with weights on these days. Diet is my weakness and hasn't been good so I want to improve it as diet is like 70% of getting in shape I heard! I find it hard sticking to a good diet.

Is this diet plan good enough to get me where I want to go? Any constructive criticism, advice or improvements are more than welcomed!!

I personally don't eat cereal and would replace it with 100% rolled oats. Other thing I would also avoid is the sliced ham as it has a lot of preservatives and fake ****. Other than that it looks OK. Drink a lot of water throughout your diet. Maybe also have some vegetables for your lunch.

I personally don't eat cereal and would replace it with 100% rolled oats. Other thing I would also avoid is the sliced ham as it has a lot of preservatives and fake ****. Other than that it looks OK. Drink a lot of water throughout your diet. Maybe also have some vegetables for your lunch.

For lunch instead of ham would slicing a skinless chicken breast and putting that on the brown bread and having some veg be better? Is about 3 litres of water a day ok?

Thanks for your help.

Don't eat so heavy in the evening before bed.

Don't eat so heavy in the evening before bed.

My dinner will be about 6pm and I was told by a guy at the supplement store to drink a protein shake before bed with milk as it keeps your metabolism from slowing down through the night.

looks good i would eat anything :D

For lunch instead of ham would slicing a skinless chicken breast and putting that on the brown bread and having some veg be better? Is about 3 litres of water a day ok?

Thanks for your help.

Yeah I would say that would be better. Maybe instead of the bread have some brown or white rice. 3 liters of water a day is OK, but I suppose it all depends on how much you sweat and workout.

I personally drink about 6-7 liters of water a day and my piss is still green after the boxing gym, but that's because I sweat more compared to the average person. I used to drink about 10 liters of water a day, but I got tired of taking a piss every hour or so.

Yeah I would say that would be better. Maybe instead of the bread have some brown or white rice. 3 liters of water a day is OK, but I suppose it all depends on how much you sweat and workout.

I personally drink about 6-7 liters of water a day and my piss is still green after the boxing gym, but that's because I sweat more compared to the average person. I used to drink about 10 liters of water a day, but I got tired of taking a piss every hour or so.

I sweat when I work out but not loads! If I drink 3-4 litres of water my piss is usually as clear as water. I don't like drinking loads of water as I hate when you can hear the water moving in your stomach and hate pissin every half hour! I could swap the bread for brown rice no problems. I like brown rice.

With this diet do you think that's good enough to cut weight and bodyfat and get me in decent shape?

I sweat when I work out but not loads! If I drink 3-4 litres of water my piss is usually as clear as water. I don't like drinking loads of water as I hate when you can hear the water moving in your stomach and hate pissin every half hour! I could swap the bread for brown rice no problems. I like brown rice.

With this diet do you think that's good enough to cut weight and bodyfat and get me in decent shape?

Yeah man definitely. As long as you're working hard, and your diet it clean and natural, you will easily cut weight and body fat. Just make sure your diet is as natural as possible and the results will show.

what is that, 1200 calories a day?

That looks like a terrible diet.

Up your calories to at least 2,000 per day and work out hard

Yeah man definitely. As long as you're working hard, and your diet it clean and natural, you will easily cut weight and body fat. Just make sure your diet is as natural as possible and the results will show.

What do you mean 'natural'? Like fresh food - chicken, fish, fruit and veg as opposed to processed foods? Thanks again for your help!

what is that, 1200 calories a day?

That looks like a terrible diet.

Up your calories to at least 2,000 per day and work out hard

I stuck to a diet of about 2000 calories per day for 5 months and at first I lost a bit of weight but then I was steadily gaining weight no matter how much work I did in the gym! So I thought I'd try eating a little less and see if it works!

I calculated (approx) your diet and it is -

160 grams protein
30 grams fat
220 carbs.
= 1815 calories

That doesnt seem too bad overall but I would try to spread the protein intake evenly rather than having most of it later in the day. Fat maybe increase a little (do you use marg/butter on your bread?). Carbs are low, could try too eat slower acting carbs rather than lottsa fruit ie. wholegrain bread, oats etc. The ham has alot of salt, could have tuna or steak instead.
Need to know your weight, and is that you in the pic?

I calculated (approx) your diet and it is -

160 grams protein
30 grams fat
220 carbs.
= 1815 calories

That doesnt seem too bad overall but I would try to spread the protein intake evenly rather than having most of it later in the day. Fat maybe increase a little (do you use marg/butter on your bread?). Carbs are low, could try too eat slower acting carbs rather than lottsa fruit ie. wholegrain bread, oats etc. The ham has alot of salt, could have tuna or steak instead.
Need to know your weight, and is that you in the pic?

Hey mate thanks for your help. Nah that ain't me in my avvy, that's an Irish boxer called Darren Sutherland. I've changed my diet a bit, on the advice of a poster called Sukenhoy, so it now looks like this:

Wake Up: 2 Shredded Wheat with semi skimmed milk.

Mid Morning Snack: 1 Apple and 1 Banana.

Lunch: Skinless Chicken Breast and brown rice.

Pre Training: 1 apple.

Post Training: Whey Protein Shake.

Dinner: Skinless Chicken Breast, brown rice, a veg e.g broccoli.

Bedtime: Protein shake with semi skimmed milk.

Any more alterations or advice would be appreciated.

You plan on eating the same diet everyday?

What do you mean 'natural'? Like fresh food - chicken, fish, fruit and veg as opposed to processed foods? Thanks again for your help!

Right fresh food - no processed garbage like sugar, candy, or **** with ingredients that you have trouble pronouncing. Just eat more veggies and fruit for snacks and stick to lean meat that is cooked properly (no oil or flavor additives). Try to stay away from adding a lot of salt (or any at all) to your meals. Either oven roast, steam, or boil your meats.

I remember when I first switched to eating all natural foods and doing moderate exercise in the form of weights, swimming, and ab exercises, I lost about 15 pounds in 2 months.

There are obviously posters on here that are more scientific in their approach to a diet (like trrmmo), but I am just posting based on my own experience.

Good luck man.

If I were to grade that diet I'd give it a C-/D+. In other words, it's pretty bad.

Some suggestions for improvement -

learn the fundamentals and apply them. Athlete's need fat, carbs and protein, in roughly these proportions - 15 percent fat, 35 percent protein, 50 percent carbs. Fat has a significantly higher caloric density than protein or carbs, so about 30 percent of your calories should come from fat (the first numbers were by weight, not calories). Your diet is way too low in fat, and too low in carbs at least relative to the amount of protein you're getting.

Your diet is also low on calories. I don't know how big you are, but most athletes need to eat more than you're eating.

Last, I'd also strongly suggest that you eat some beef, especially some beef with some fat on it. The protein and fat in beef is about as high quality/nutritious as food gets. Potatoes are also an especially high quality form of carbohydrates. The expression "meat and potatoes" has meaning behind it.

As far as quick fixes go, go ahead and get rid of the diet food. There's no reason to be eating plain rice and skim milk when your diet is already too low in fat. As far as I'm concerned, that kind of food is mainly for people who are overweight but don't exercise. Don't worry about excess fat on your body, just train hard and eat right. People come in different shapes and sizes, and a good diet and training routine will reveal the healthiest version of your natural self, which is a reasonable thing to aim for.

Sorry if that was a little insulting in its thoroughness. You did ask for it, though!

Hey mate thanks for your help. Nah that ain't me in my avvy, that's an Irish boxer called Darren Sutherland. I've changed my diet a bit, on the advice of a poster called Sukenhoy, so it now looks like this:

Wake Up: 2 Shredded Wheat with semi skimmed milk.

Mid Morning Snack: 1 Apple and 1 Banana.

Lunch: Skinless Chicken Breast and brown rice.

Pre Training: 1 apple.

Post Training: Whey Protein Shake.

Dinner: Skinless Chicken Breast, brown rice, a veg e.g broccoli.

Bedtime: Protein shake with semi skimmed milk.

Any more alterations or advice would be appreciated.

Once again, need to know your WEIGHT and approx fat level.

In the morning add some protein like egg white. For lunch addd some vegetables, use a little oil when you cook the chicken. Try eating some fish products like tuna or sardines occasionally, beef is also good. Whey protein is mainly good if you dont get the time to eat other forms of protein such as meat but it is not necessary if you have got the time to cook some meat.
Supplements you could use fish oil caps and a multivitamin but not necessary if you eat a good variety of food. Drink lots of water too.
Post training add some carbs if your protein shake contains none, could be the banana you have as mid morning snack.

that diet sounds good but if i was you i would change what you eat around a bit, like not completely but like just mix around the fruit and veggies you have to get the benifits of all the vitimens and maybe instead of the chicken have some fish everynow and then just so you dont get bored of eating the same foods everyday?? :)

get rid of ham. thats a pork wanna be :lol1: