Fatloss Diet/neutrition advice needed!!

[jayjay11]

Hi there im currently on fatloss training and to be honest i am struggling with it. I know the problem is my neutrition/diet but i dont know where to start with it all i have done some research,but to no avail.

Age:23
Sex:male
Weight:81 kg/ 11st.10
Height:183cm/6ft
Bodyfat:16/17% ( hand held device measurement.
Suppliments: ON Whey,Animal Cuts,Flaxseed oil, multivitamins,L-Toreine,Jack3d (occasionally). Was using clen and ketofien but it didnt seem to effect me at all and think it was a bunk batch!

I have been training on and off for 1 year and serouisly for 1 year i was 18 st and decide3d enough was enough but im still no happy about the way i currently look,i seem to carry alot of fat around my back and chest area although i realise you cannot spot reduce i could do with pointing in the right direction.

Current routein is alternating superset sessions. I.E- back/shoulders day one,Triceps/legs days 2 etc for about 50/60 mins at 80% max lift weight.
Also i do 40/50 mins medium intensity cardio IE- treadmill at 0.9/1.0 km pace for 5 km without rest as i dont feel ready for HIIT yet.
I tend to do this 3 days on one day off 6 days per week,baring in mind with my job as a waterboard engineer i walk pipelines for upto 6/7 hours per day.


I know my problem is diet and i struggle to eat over 1250 cals per day na typical day would be as follows.

6 am: wake/ 1ltr of plain water 1 coffee with 2 sugars.
12 pm: 2 bananas and an orange or apple 1 pkt of beef jerky,2 ltr water.
4pm: Return home/3-4 plain crackerbreads with either houmous or peanut butter both with olive spread.
4:30pm. 2 scoops of on whey with 1/2 pnt of semi skimmed milk/gym
6m Return/ medium sized dinner such as turkey breast and salad or beef stir fry with noodles and veggies, salmon salads, 5 egg omlettes etc.

As you can see its not that great and needs help desperatly and i think ive seen the best advice going on here, i try to drink a minimum of 5 ltrs of plain water a day i just seem to struggle to eat regulary with my current job etc but i know it has to be done in order to move onwards and upwards towards my goal, a bit of an essay i admit but i gathered you need to know as much as possible. If theres anything ive missed give me a shout will up load sokme pics soon.,

Any help would be much appricated regards,J.

 

[obsessedwliftin]

Bro you are starving yourself. What is worse is you are doing it right out of the gate for your first meal. You need to look up the Harrison Benedict formula. Figure out your daily caloric needs. Then you can adjust say 500 cals lower to cut fat. You should be eating 6-7 small meals a day ensuring that each has a good amount of protein in each meal. Carbs should be complex carbs such as sweet potato or brown rice. Vegetables such as brocolli etc. Once you figure your caloric needs then you have a base line in which to begin. Honestly bro I eat what you wrote in one meal almost. We will help you along but you have to get a bawse and then we can start. Welcome to EF.

 

[kagenical]

The only way to cut down with calories that low, in a way you actually WANT (aka not losing tons of fat AND muscle) is to survive on basically protein only foods.

You're living on carbohydrates right now... Not enough carbohydrates for your body to function, might I add. Since your body is used to carbs, with constant insulin spikes (sugar in coffee, fruit, bread products for lunch etc.) most to half of the calories your body requires for metabolism, but doesn't get from food, will come from stored protein in your body - aka, muscle.

You need many more grams of protein, more fat, and less carbs if you're going to eat that few calories. Carbs aren't the enemy, and unrestricted fat intake can certainly be an enemy of the average diet, but under 1500kcal, for super rapid weight loss, you must be very careful. Your estimate of 1250 seems quite low for the foods you're eating... Things like peanut butter and humus are very calorie dense... I'd estimate you're eating between 1500-1600kcal, which isn't too bad. You'd still benefit from more protein and fat, and fewer carbs.

Breakfast - 4 scrambled eggs, your water, and coffee (no sugar, or use half sugar and half sweetener). 280kcal, 28g protein, 25g fat.
12 - Beef Jerky and a lean protein source (serving of fish, beef, tuna, cold lunch meat if you have few options). Lots of fresh green vegetables and some sweet veggies for carbs (carrots). 300-500kcal, 30-50g protein, 10g fat, 20g carbs.
4pm - Meal is good if you're going to work out afterwards.
4:30 - Meal is fine
Dinner - Meal is fine.