louise said:
Hello.
I need help with reducing my fat %, ive been on this diet as follows for 6 weeks and i go to the gym 4x a week for 2 hours and go jogging 3x a week and i dont get hungry at all. i am currently at 23% body fat and want to get it down to 17%. i cant see any results either on the tape measure or on the scales its all the same . please help.
Breakfast= option1) Vegetables 130g, beans 75g
2)Vegetables 130g, poultry 135g.
snack= green tea, two piece fruit
Lunch= option1)vegetables 145g, meat 150g
2)vegetables 145g, beans 80g
3)vegetables 145g, 3 egg whites
snack= green tea
dinner= option 1)vegetables 110g, 3 egg whites
2)250g yoghurt, one piece fruit
I'm no expert but been around long enough to know the rights and wrongs and can clear some things up...
for one youre only eating 3 meals a day, that's not so good.
instead of pointing out what's bad about your diet actually, let me just instead give you an example of a good one and you can discern the differences and I'll give reasonings where i think you'll want them.
I'm guessing you don't want to do any sort of ketogenic (no carb) routine, so i'll include carbs in this sample.
meal 1: meat, low glycemic carbs like oatmeal or something (or
look here for a listing of low GI carbs). By the way stay away from fruits, they are just all fructose, goes right to your liver, bleh. Very crappy carbohydrate to use when dieting. Also toss in some green veggies of any sort that you like in this meal and in as many other meals as you can handle just to keep your metabolism pumped by having to expend calories to digest all that fiber.
All other meals are basically the same as meal 1, EXCEPT: toss in some EFA oil servings maybe twice daily in any meal besides your post workout meal.
I also wouldn't take in any carbs really besides your first meal of the day and post workout. Just eat meat, veggies, and some sort of good fats, like flax oil.
This is as clean of a diet as you can get, it just takes willpower.
The only changes to the overall daily diet other than mentioned above should be having a hi glycemic carb choice with your post workout meal along with a few scoops of whey protein. For example 3 scoops of whey and 1/4 cup of maltodextrin. Look on the webpage in the above link provided yet again for some *high* glycemic carbs this time but NOT fruit. Best thing to do is buy a bucket of maltodextrin from an online retailer . Not all sugars are the same.
Eat about every 3 hours, or divide out 5 meals amongst how many hours you are usually awake in a day.
Drink at least 1/2 gallon of water daily.
Getting into your workouts, if you're doing low intensity cardio, like a mild jog or something then wait about an hour before you eat your post workout meal. Best thing to do if you're not doing a ketogenic diet is to do your cardio first thing upon waking on an empty stomach. This is when your blood glucose levels are lowest and after a time during the cardio session, your body will switch over to burning fats for fuel instead of blood sugars.
By the way what exactly are you doing at the gym when you go? Id assume weight training ...But fill us in.
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