Cutting body fat. Hows my diet?

[cjuenchico27]

So I'm back training after a good few months out after an ACL injury (nightmare) and then another 2 months following a minor boxer's fracture. Went from 77 to 80kg in my off time and if i'm honest i haven;t been as lean as I'd like for the last 3 years or so.

I'm 23, 5'11", 79-80kg (175lbs) and about 25% bodyfat. Just looking to cut to get leaner at the moment, but i guess if i had a goal i'm looking to get down to about 70kg (154lbs). So hows this for a rough daily diet/exercise plan to cut fat?

06.45 - 30 minute run

07.30 - 2 poached eggs with hot sauce, a bowl of porridge with honey and berries, mug of green tea and multivitamin and fish oil tablets

10.00 - Greek yogurt with almonds, seeds, honey and rasberries

1 - Chicken Breast, slice of low fat cheese and vegetables
3.30 - Protein Shake

5.30 (pre workout) - Vegetable omelette with brown rice and hot sauce.

7.30 - 9.30 - Workout

9.45 - Recovery shake

As my recovery shake will be my last meal of the day I'm thinking about maybe switching it out for a banana for simple carbs and a casein shake for my protein as it will digest as I sleep (i go to bed not long after I get home from training) but as it is digested so slowly will it hinder my fat cutting goals at all?

Any advice would be much appreciated.

Cheers guys!

[Madan]

Looks good to me but I'm not an expert!

But I'm wondering what kind of hot sauce do you eat with your eggs? Spiracha? Never heard of hot sauce + eggs, can u enlighten me on that? Thx

[cjuenchico27]

Looks good to me but I'm not an expert!

But I'm wondering what kind of hot sauce do you eat with your eggs? Spiracha? Never heard of hot sauce + eggs, can u enlighten me on that? Thx

Yeah it's sriracha hot sauce. Not too much added but just adds a nice flavour, mixes well with the yolk. I just love hot and ****y stuff, always looking for anything i can add it to I'm just weird like that.

[Augustane]

So I'm back training after a good few months out after an ACL injury (nightmare) and then another 2 months following a minor boxer's fracture. Went from 77 to 80kg in my off time and if i'm honest i haven;t been as lean as I'd like for the last 3 years or so.

I'm 23, 5'11", 79-80kg (175lbs) and about 25% bodyfat. Just looking to cut to get leaner at the moment, but i guess if i had a goal i'm looking to get down to about 70kg (154lbs). So hows this for a rough daily diet/exercise plan to cut fat?

06.45 - 30 minute run

07.30 - 2 poached eggs with hot sauce, a bowl of porridge with honey and berries, mug of green tea and multivitamin and fish oil tablets

10.00 - Greek yogurt with almonds, seeds, honey and rasberries

1 - Chicken Breast, slice of low fat cheese and vegetables
3.30 - Protein Shake

5.30 (pre workout) - Vegetable omelette with brown rice and hot sauce.

7.30 - 9.30 - Workout

9.45 - Recovery shake

As my recovery shake will be my last meal of the day I'm thinking about maybe switching it out for a banana for simple carbs and a casein shake for my protein as it will digest as I sleep (i go to bed not long after I get home from training) but as it is digested so slowly will it hinder my fat cutting goals at all?

Any advice would be much appreciated.

Cheers guys!

You sound like you know exactly what you're doing. Only suggest I would have is to have alternatives to meals that are around the same calorie range, so that the same meal every day doesn't get stale.

[cjuenchico27]

You sound like you know exactly what you're doing. Only suggest I would have is to have alternatives to meals that are around the same calorie range, so that the same meal every day doesn't get stale.

That's great to hear! Cheers bud! I'll try my best but being a student on a tight budget and schedule it gets hard to mix things up meal wise. Got a few ideas for lower carb breakfasts on off-days and maybe a good lean mince burger once or twice a week to keep things fresh. As far as snacks go I'm pretty stumped. Any suggestions?

Also what do you think about my post workout/pre bed meal? Should I go with the recovery shake or the casein and banana?

Cheers

[Sugarj]

So I'm back training after a good few months out after an ACL injury (nightmare) and then another 2 months following a minor boxer's fracture. Went from 77 to 80kg in my off time and if i'm honest i haven;t been as lean as I'd like for the last 3 years or so.

I'm 23, 5'11", 79-80kg (175lbs) and about 25% bodyfat. Just looking to cut to get leaner at the moment, but i guess if i had a goal i'm looking to get down to about 70kg (154lbs). So hows this for a rough daily diet/exercise plan to cut fat?

06.45 - 30 minute run

07.30 - 2 poached eggs with hot sauce, a bowl of porridge with honey and berries, mug of green tea and multivitamin and fish oil tablets

10.00 - Greek yogurt with almonds, seeds, honey and rasberries

1 - Chicken Breast, slice of low fat cheese and vegetables
3.30 - Protein Shake

5.30 (pre workout) - Vegetable omelette with brown rice and hot sauce.

7.30 - 9.30 - Workout

9.45 - Recovery shake

As my recovery shake will be my last meal of the day I'm thinking about maybe switching it out for a banana for simple carbs and a casein shake for my protein as it will digest as I sleep (i go to bed not long after I get home from training) but as it is digested so slowly will it hinder my fat cutting goals at all?

Any advice would be much appreciated.

Cheers guys!

Hi there,

This diet is full of terrific, healthy choices......but if I'm honest I do think you're sinking too much food between 7:30 AM and your evening workout to even contemplate weight loss.

My days of being punched in the head are long gone, but I do still diet whilst training hard in respect of local distance road and track running races.

My race weight is not much lower than your aim, but I don't get as high as 175Lbs......however, barring a healthy evening meal I find that portion sizes really are a factor if serious weight loss is what you're after.

A 30 min morning run won't shift too much weight unless you're doing it at a serious pace. But if you do a morning run at serious pace day after day.....you can 'run' a likely injury risk. But if you were to add up all the calories, or even weigh the food you're putting in between then and your evening workout I'd be surprised if you could put yourself in calorie deficit with even a two hour workout.

Everyone is different. Perhaps try weighing yourself nightly before you go to bed and see if the pounds are dropping off. But if your weight simply hovers around 175Lbs.......you now know why.

[cjuenchico27]

Hi there,

This diet is full of terrific, healthy choices......but if I'm honest I do think you're sinking too much food between 7:30 AM and your evening workout to even contemplate weight loss.

My days of being punched in the head are long gone, but I do still diet whilst training hard in respect of local distance road and track running races.

My race weight is not much lower than your aim, but I don't get as high as 175Lbs......however, barring a healthy evening meal I find that portion sizes really are a factor if serious weight loss is what you're after.

A 30 min morning run won't shift too much weight unless you're doing it at a serious pace. But if you do a morning run at serious pace day after day.....you can 'run' a likely injury risk. But if you were to add up all the calories, or even weigh the food you're putting in between then and your evening workout I'd be surprised if you could put yourself in calorie deficit with even a two hour workout.

Everyone is different. Perhaps try weighing yourself nightly before you go to bed and see if the pounds are dropping off. But if your weight simply hovers around 175Lbs.......you now know why.

Hmm... I was always of the knowledge that your breakfast should be the largest meal of the day. Even with 2 poached eggs and a bowl of porridge with skimmed milk its still lower than 400 calories. I checked most of my meals and based on my BMR and activity level I'd still be at around a 500-800 calorie deficit which is what I'm targeting. I was also told that something like what I've got for my pre workout is pretty spot on... an old coach recommended it to me. It's digested by the time I start training and fuels me to really go HAM for those 2 hours.

As for the runs, I guess I'll have to either up the pace or maybe replace them with a HIIT circuit early afternoon on my days off. Keep Sunday as an outright rest day though.

What you think?

If it turns out I am eating too much between waking and training what would you suggest I do to counter this, like what should I take away? I know it's a late hour to be training but it's the only times I can fit around my schedule.

[Sugarj]

Hmm... I was always of the knowledge that your breakfast should be the largest meal of the day. Even with 2 poached eggs and a bowl of porridge with skimmed milk its still lower than 400 calories. I checked most of my meals and based on my BMR and activity level I'd still be at around a 500-800 calorie deficit which is what I'm targeting. I was also told that something like what I've got for my pre workout is pretty spot on... an old coach recommended it to me. It's digested by the time I start training and fuels me to really go HAM for those 2 hours.

As for the runs, I guess I'll have to either up the pace or maybe replace them with a HIIT circuit early afternoon on my days off. Keep Sunday as an outright rest day though.

What you think?

If it turns out I am eating too much between waking and training what would you suggest I do to counter this, like what should I take away? I know it's a late hour to be training but it's the only times I can fit around my schedule.

Well, the only person I can compare to is myself......and I'm pretty sure that I wouldn't lose weight with that diet. A very large breakfast plus the mid morning yoghurt seems pretty heavy before dinner. Then you have a mid afternoon protein shake, then tea......all before training. It seems a lot for a guy wanting to lose a lot of weight.

I think the best and healthiest plan would be to weigh yourself straight before bed every night over the next week and see if you have dropped a pound or so over the next seven days. If your weight stays the same, it might be time to drop one or two of your intermediary meals, or at least reduce portion sizes.

If this time next week you've lost a couple of pounds on your schedule you can simply ignore me.......and continue with your plan and diet.

Best of luck and please report back.

[cjuenchico27]

Well, the only person I can compare to is myself......and I'm pretty sure that I wouldn't lose weight with that diet. A very large breakfast plus the mid morning yoghurt seems pretty heavy before dinner. Then you have a mid afternoon protein shake, then tea......all before training. It seems a lot for a guy wanting to lose a lot of weight.

I think the best and healthiest plan would be to weigh yourself straight before bed every night over the next week and see if you have dropped a pound or so over the next seven days. If your weight stays the same, it might be time to drop one or two of your intermediary meals, or at least reduce portion sizes.

If this time next week you've lost a couple of pounds on your schedule you can simply ignore me.......and continue with your plan and diet.

Best of luck and please report back.

Cheers pal! Will do!. Quick question though. Wouldn't I be better to weigh myself in the mornings as I won't be carrying as much food/water weight?

[Sugarj]

Cheers pal! Will do!. Quick question though. Wouldn't I be better to weigh myself in the mornings as I won't be carrying as much food/water weight?

Entirely up to you.....as long as the weigh in time is consistent. First thing in the morning after the proverbial visit to the toilet and before breakfast (or even a drink) is as low as you'll weigh in a day. But remember, you may be dehydrated.....and your true weight might be a couple of pounds heavier.

But the only reason I weigh myself after the last evening meal is to determine whether I can permit myself a treat before going to bed!! Ha ha

See how you get on, I may well be wrong on your portions. If there is little or no weight loss in a couple of weeks, come back to the thread and I'll let you know a few of my own sneaky tricks.