lols said:
ive put a lot of fat around my stomach/hips wondering if its from my diet..?
typical days as follows:
coffee w goats milk prior to exercise
m1; low fat cottage cheese, natural yoghurt, scoop protein powder, 1/2 apple
m2; almonds or humous and mushrooms/vegies
m3; tuna/chicken w salad, tpsn flax oil
m4; same as m2
m5; red meat/fish or chicken w cooked green veg, coconut oil
m6; (occasionally) cottage cheese & flax
i have a couple glasses wine p/w - but i find it hard to believe that this would be the sole contributor to the increase in bf%
exercise is 2-3x p/w weights and 2-3 cardio sessions 1 hr - total 6x p/w
anything i can change to reduce bf%
Thx
Honestly I can't tell if you're joking or not. Doesn't seem like a too well thought out diet. The username (Lols) as in laugh out loud's kinda throws me off too, but just in case you arent joking, here's my recommendations...
First off, concerning cardio, I'm a high intensity advocate.. Sprints for example, outside somwehere. Here's just one example of reasonings for this approach taken from a google search
"There are several variables, but one of the key variables is something called Excessive Post Oxygen Consumption (EPOC). This is basically how elevated your metabolism after exercise.
Generally speaking, aerobic work only raises EPOC a small amount for 5-15 minutes after you finish exercising. So aerobic work burns fat at an increased rate during and then for a short while afterwards. After this, your body settles back down to it's original state and some form of normality begins to restore.
Anaerobic, however, such as sprints (weightlifting sessions fall into this also) etc... while buring more glucose during the activity, raise EPOC for upwards of 36hrs after exercise, and this is almost exclusively from fat stores. While you may eat carbs afterwards, and insulin switches off lipolysis during these times, your body compensates by ramping up fat oxisidation at other times when it can. It's clever like that.
In laymans, jogging elevates your metabolism for a short while after exercise, sprinting elevates it for a long while after exercise. If you do aerobic, you want to avoid "switching off" fat burning by ingesting food for about half an hour to continue fat buring. If you do anaerobic, your metabolism will be elevated for a long time afterwards, so it doesn't make much difference, although with it being a glucose-buring activity, you may wanna eat sooner so try and switch cortisol off as soon as possible. "
taken from
http://www.discussbodybuilding.com/m_38198/tm.htm
I also take it you have no interest in spending any amount of time going no carb, so I'll make this diet with carbs. If you feel you want a more hardcore type plan, then say so.
typical days as follows:
black coffee prior to exercise or caffeine pills ( I assume this is Am cardio before eating)
m1 (post cardio meal, wait about half hour if not doing high intensity cardio) 3 scoops whey, 1/2 cup maltodextrin or dextrose or a combo of both (or some form of quick carbs, check the glycemic index of foods. Take a look
HERE and find some foods hi on the GI list for consumptin post workout)STAY AWAY FROM FRUITS
m2; 1/2 chicken breast, small serving of some clean non processed healthy carbs with a medium GI listing (again check the list.)
m3; tuna/chicken w salad, tpsn flax oil, 1/2 lb boiled/steamed frozen veggies
m4; same as m3
m5; red meat/fish or chicken w cooked green veg, coconut oil
m6; (occasionally) cottage cheese & flax
ELIMINATE THE WINE. Alcohol calores are burned as fuel before anything else in the body, you want to be using up your FOOD calories.
exercise is 2-3x p/w weights and 2-3 cardio sessions 1 hr - total 6x p/w
Do some research on some matabolism boosting /thermogenic/fat mobilization products and buy some. They arent god's gift but they help.
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