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    I need to lose body fat

    Ok, im a fit individual, I weight train three times a week and run three days a week. I have been weight training for 4 years so I have a fair amount of muscle but a little bit to much body fat which i need to get rid of.

    I like my food and alcohol and I enjoy a drink at the weekend so i figured that if i can sort my food diet out then I will give myself the best chance of losing weight. Its not something i want to do quickly.

    So i am in need of a good diet plan but i do not know where to start!

    I need a diet that will help strip the fat but have enough protein to help carry on building muscle.
    Whilst i know the foods i should be eating its the variety i struggle with.

    Does anyone have any good sites or diet plans that could guide me towards helping to shift the body fat?

    I would really appreciate some help as i really do put in the hours in the gym and now need to sort my diet out!

    Thanks

    22 Comments

    Original Poster

    thanks for that i like the look of the zonediet site.

    I hear wedding bells:thumbsup:

    muscletalk.co.uk/

    Original Poster

    chesso whilst i am planning the wedding this has nothing to do with it funnily enough!

    Im just a little annoyed at myself because if I could get my diet right I would be in perfect shape because of the work i put in in the gym. It also annoys me that i pay £60 a month membership and I should be getting more from it!

    Original Poster

    esq i did start looking at that but the thread is massive!

    Original Poster

    im googling but all i get is sites where you have to pay, i would like some sort of diet plan etc etc and what the best foods are to eat.

    Best Protein Choices
    Skinless chicken
    Turkey
    Fish
    Very lean cuts of meat
    Egg whites
    Low-fat dairy products
    Tofu
    Soy meat substitutes

    Favorable Carbohydrates
    Most vegetables (except corn)
    Most fruits (except bananas & raisins)
    Selected grains (oatmeal and barley)

    Good Fats
    Olive oil
    Almonds
    Avocados
    Fish oils

    The links I mentioned will give you the info you require + the Crossfit site will show you how to modify the Zone to accommodate your level of fitness.

    esq3585;5322034

    Could try … Could try .http://www.hotukdeals.com/item/313975/the-official-hukd-gym-fitness-threa/



    Good idea

    brettytopbanana;5322036

    chesso whilst i am planning the wedding this has nothing to do with it … chesso whilst i am planning the wedding this has nothing to do with it funnily enough!


    :-D

    Im just a little annoyed at myself because if I could get my diet right I … Im just a little annoyed at myself because if I could get my diet right I would be in perfect shape because of the work i put in in the gym. It also annoys me that i pay £60 a month membership and I should be getting more from it!


    Can't go wrong if you have a good balanced diet.
    Just cut out the chips and the beer.:thumbsup:
    I bet your G/F thinks you're perfect already.

    Original Poster

    she better had think im perfect or else there shall be trouble!!

    Prob wont want to hear it but the most effective way is AM cardio. Wake up and go and do a 30 min walk, or say 30-50 lengths 3 times a week. Do it on the days you are not weight training.

    Honestly after a month, my stomach had gone right down.

    I read somewhere once that to have a good body, its 40% exercise and 60% diet

    Original Poster

    I do cardio in the morning and on the days that i do not weight train. So i weight train mon wed and fri and run tues thurs and sat with sunday off.

    I have now found a book that i am going to loan from the library written by someone from mens health its called Men's Health muscle chow : more than 150 easy-to-follow recipes to burn fat and feed your muscles.

    So i am going to give this a try and it is a 2 month plan, but i dont see it as a 2 month thing so il just plod along and see where it takes me.

    Also, when I get 5 i'll post a diet which is pretty good for what you need.

    check out myprotein.co.uk

    They seem to have some diet plans going on...

    Original Poster

    i would really appreciate that woz.

    my friend eats 17 egg whites a day in the form of omlettes. chiken fillets. etc. and he trains 6 days a week. he doesnt touch bread.

    Banned

    Yeh so you need to go on a cut. Reduce your calorie intake. Take out the alcohol from your diet. See what Wozs diet plan is. Also check out this forum - forum.bodybuilding.com/for…=16
    Read the stickies. What is your weight training routine?

    Original Poster

    well my weight training routine is a an alternated plan.

    So week 1 goes like this and all exercises are done with 3 sets of 6 finished with a set of 25 reps at a lower weight
    Week 1
    Day 1- Chest

    incline smith machine bench press-
    flat bench dumbell flye-
    decline dumbell press-
    machine flye-
    bench press-
    cable crossover
    incline dumbell bench press


    Day 2

    Shoulders

    smith machine shoulder press
    cable machine lateral raise
    Dumbell front raise
    dumbell shoulder press
    incline barbell from raise

    Triceps
    overhead dumbell extension
    cable machine pressdown
    dumbell kickback
    one handed tricep pressdown
    seated tricep dip

    finished with some Trap exercises

    Day 3

    Back

    Bent over row
    Lat pull down
    seated machine row
    curved lat pull down
    reverse pec dec

    Biceps

    Preacher curl
    hammer curl
    dumbell curl
    crossover curls
    one handed cable machine curl


    --------------------------------------------------------------------------------------------------------------------------------------------------
    ok this is week 2 and it consists of doing 4 x 12 reps for each exercise.

    Day 1
    Chest

    Decline dumbell press
    flat bench dumbell flye
    incline dumbell press
    biangular machine bench press
    machine flye
    bench press

    Day 2

    Shoulders
    dumbell shoulder press
    lateral raise
    front raise with cable machine
    machine shoulder press

    Triceps
    Cable press down
    bench dip with added weights on my legs
    cable machine kickback
    overhead dumbell extension
    one handed cable pressdown

    finished with trap exercises

    Day 3

    Back
    one arm dumbell row
    machine lat pulldown
    bent over row
    reverse pec dec

    Bicep
    one arm preacher curl
    hammer curls
    dumbell curl
    crossover curls
    cable machine bicep curl
    hi cable- double bicep curl


    And that is my routine which is alternated. I find it to be a very good routine and i try to up the weights as soon as i can

    Banned

    What about legs? Also try some deadlifts. What can you bench? Looks good though and if it is working then thats great!

    Original Poster

    apologies i do my legs on my cardio days, but i have problems with my knees so my leg days are quite light. i am waiting to see a specialist to see what they say about my knees.

    Banned

    brettytopbanana;5323144

    apologies i do my legs on my cardio days, but i have problems with my … apologies i do my legs on my cardio days, but i have problems with my knees so my leg days are quite light. i am waiting to see a specialist to see what they say about my knees.



    Yeh dont bother going heavy if you are in pain.

    Original Poster

    i can barely squat 5kg thats how bad my knees are.

    This programme is on the telly tomorrow. Don't know if it's worth look.

    bbc.co.uk/pro…h7c
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