fatCan you give me some diet advice for long term gains?
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Hi Dan,
I have only recently signed up to fitness advisor but have been reading your posts/answers for a while. I particularly took an interest in your advice for the chap who wanted help getting cut for his holiday several months ago, I wondered if you could give me some advice my aim like so many is too reduce my body fat. I have set July 25th as my date to reach my goal as this is the date of my holiday but I would like to generally change the day to day diet in order to maintain a lean frame in the future. Some info about myself Im 6ft 5in, weight 105-110kg I would say im fairly lean anyways but do carry most of my fat on my lower stomach and chest area and am quite wide hipped and large in the thigh area. I play rugby 2-3 times week training twice, matches once. I'm a regular gym goer but have to admit to rarely sticking to a routine or plan more of a wing it kind of trainer. I am currently working on the finer points of my diet and gym routine.
My diet as it stands is on a non gym day is
7am 2 pints of water - Scrambled egg, wholemeal bread (1/2 teaspoon of butter)
10am – apple & protein shake or (homemade turkey meatballs x 2 or boiled eggs x 2)
10.30 green tea pint of water
1:30 – usually meat in home made sauce basmati rice and greens
2:00- pint of water
3:30 – wholegrain rice cakes with cottage cheese
7:00 – homemade curry or chilli (varies), veg, basmati rice or home made chips (oven baked)
I will have several more pints of water throughout the day
I usually gym train in the mornings (on an empty stomach) – so will move my breakfast to after training
And on rugby training night I will eat usually a omelette around 6:30 then often miss the main meal or eat it 8:30-9
I am interested in supplements to aid my diet am working on a small budget due to new family members.
i also realise diet will need to change nearer to my holiday for extra cutting etc and would also like to find out more about
Water manipulation
Salt manipulation
glycogen manipulation
Any information would be greatly appreciated
Regards
Adam
I have only recently signed up to fitness advisor but have been reading your posts/answers for a while. I particularly took an interest in your advice for the chap who wanted help getting cut for his holiday several months ago, I wondered if you could give me some advice my aim like so many is too reduce my body fat. I have set July 25th as my date to reach my goal as this is the date of my holiday but I would like to generally change the day to day diet in order to maintain a lean frame in the future. Some info about myself Im 6ft 5in, weight 105-110kg I would say im fairly lean anyways but do carry most of my fat on my lower stomach and chest area and am quite wide hipped and large in the thigh area. I play rugby 2-3 times week training twice, matches once. I'm a regular gym goer but have to admit to rarely sticking to a routine or plan more of a wing it kind of trainer. I am currently working on the finer points of my diet and gym routine.
My diet as it stands is on a non gym day is
7am 2 pints of water - Scrambled egg, wholemeal bread (1/2 teaspoon of butter)
10am – apple & protein shake or (homemade turkey meatballs x 2 or boiled eggs x 2)
10.30 green tea pint of water
1:30 – usually meat in home made sauce basmati rice and greens
2:00- pint of water
3:30 – wholegrain rice cakes with cottage cheese
7:00 – homemade curry or chilli (varies), veg, basmati rice or home made chips (oven baked)
I will have several more pints of water throughout the day
I usually gym train in the mornings (on an empty stomach) – so will move my breakfast to after training
And on rugby training night I will eat usually a omelette around 6:30 then often miss the main meal or eat it 8:30-9
I am interested in supplements to aid my diet am working on a small budget due to new family members.
i also realise diet will need to change nearer to my holiday for extra cutting etc and would also like to find out more about
Water manipulation
Salt manipulation
glycogen manipulation
Any information would be greatly appreciated
Regards
Adam
By Adam walker – over 1 year ago
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Assuming you are presently maintaining your weight, the best place to start is any carbohydrate you eat at your last meal or two of the day. I don't know the amount you are eating but this should probably be cut by about half to start - although don't cut it too much after rugby games.
Also, have a whey protein shake or ideally essential amino acids before your training sessions. Both of these will cause more fat loss than exercising on an empty stomach. The whey will probably support better recovery and repair and the essential amino acids (EAAs) have been shown to (to put it simply) repair and grow muscle tissue as you train. For EAAs take about 6 grams right before you hit the weights.
Don't worry about the water, salt and glycogen depleting/loading for now. Feel free to ask me about that closer to the time.
Otherwise, see my MuscleDiet Six-Pack Plan for all the details you'll need - http://fitnessinventor.com/articles/1789-musclediet-six-pack-plan
Nutritionist and Supplement Specialist
Im sure this question has been asked a thousdand times but have you any advice reccoemndatiosn for the supplements you suggest.
i.e friom what iv been reading on this site you reccomend
Protein
EAA's
Glutamine
creatine (also in the past when iv taken creatine (cyclone to be exact) it coincided with me having severe hamstring tears during rugby but this just may be an unlucky coincidence have you ever heard anythign else like this)
fish oil tablets (im not a massive fan of fish)
could you suggest what to look for in these products or infact a specific product?
Thanks for any help
Adam
The hamstring tear is just a coincidence. Studies show no increase in injuries in subjects using creatine versus placebo and either show similar (or lower) incidence of cramps, so if anything creatine may decrease cramp risk when exercising in the heat and will certainly improve performance.
I use Universal EAA Stack just before training but there are others on the market also. I also add about 15 grams of hydrolysed whey protein just to ensure very high levels of aminos in my blood during training and 3 grams of creatine. Before training, I also either take a pre-workout NO product (I've used several) without geranium (DMAA) or I have a few strong cups of green tea and 3 squares of dark chocolate or chocolate powder (don't have milk or casein as it will neutralize the benefits of both the tea and the chocolate).
You definitely should take fish oil capsules (at least one or two a day) if you don't eat fatty fish more than twice per week but even if you do, you should probably take capsules on the days you don't.
Nutritionist and Supplement Specialist