8 weeks in to diet.
 

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wow thats some work there mate,wouldnt mind a copy of yourt diet

Good work.

Pete il write out my diet later when at work and send it over.my mate knows his stuff and it was trial and error for a few weeks before diet to see how much I needed to lose weight and how much cardio to start of on.might need to tweak a few things for you as you could be heavier etc etc.

that would be coolI think Iam running about 17 stone

Can you fire me a copy too please bud ? :king:

I wouldn't mind a peek at the diet either if that's ok please, results look great

Il just post it up here save me sendin it out.heres a tip get a treadmill for your spare room if you have one.30mins power walking on it.fasted.works a treat.

Ive got a lifesytle tread mill and stepper in the workshop.I used to do my c ardio in a morning but I havnt really done any for some time now,I usually train at 7.30 with weights fasted.
maybe time for a change

What does fasted mean?

Before breakfast Paul.im nightshift so for me its 2pm when I get up.

Ah i see, does it burn more calories then.

Burns more fat mate

Cool I'll give it a try

Athletic fucker. lol:grin:;-)

right
training days
4 eggs,50g wheat and gluten free cereal
200ml semi skimmed milk
50g protein

post workout
50g protein
75g carb(from haribo sweets or rice cakes and jam)

250g chicken/fish,50g rice

50g protein,50g peanut butter

250g lean mince and veg

250g lean mince and veg

50g protein.tablespoon oil;

non training days
4 eggs,50g wheat and gluten free cereal
200ml semi skimmed milk
50g protein


250g chicken/fish,veg

50g protein,50g peanut butter.

250g lean mince and veg

250g lean mince and veg

50g protein.tablespoon oil



cardio wise im doing 30 minutes fasted 6 days per week.
15mins high intensity interval training after my workouts and just yesterday i got told to do 30 minutes extra at nights on my non training days aswell so should see some better changes with that along with the carbs i got took off me at the weekend.

on a saturday i get to have a "cheat meal" usually just have a chinese or indian two course followed by some ice cream.apart from that im the same food every day.not easy but need to know exactly what im eating and change things if fat loss stops.

also on two inferno fat burners split throughout the day and 80mcg clen two weeks on one off with that.

Couple of questions Steven, what times are you eating at, how are you coking the mince , (ie,just browning it or adding a sauce etc ?)

Excellent work pal. Diet seems pretty do-able but I'm up at 18 stone now so would probably have to increase macros somewhat to maintain mass?? Can't argue with them results in the time frame, good as any 'transformation' I've ever seen.

Cheers guys.apreciate the comments.stephen yeh you would need to eat more.when I've tried to diet I've lowered the cals way to much and got nowhere until my mate has learned me a few things
..KSA as I'm nightshift I eat at 3pm,6pm,9pm,midnight,3am and 6am when a get home.
For the mince the following is a great meal.
Brown mince.
Drain fat
Add two tins chopped tomatoes,onions,mushroom,chillie flakes,oregano,paprika and garlic.i use tubs of lasy garlic.just mix and let simmer.then I just mix in a pack of microwave veg.
One tin tomato for each 600g pack mince.

I take my hat off to to you man,thats a pretty strict diet and training programme

This is where im failing i think.

Before, i never had any excess weight due to always active, football for 2 teams and mountainbiking etc. Lifestyle isnt like that now thou.

When i first tried to lose a bit, i went on a cereal diet for 2wks, seemed to lose a bit and worked then, but im trying it again on a more prolonged period of around 6-8 months now.

I have lost a bit so far, but feel the last bit is hard to get down, midriff section.

Still eat cereal regular, but i added in some omlette most mornings, and try get some meat most days, chicken breast etc, but i dont have control over my food like back home.

I need a proper diet to follow, as i think im under eating sometimes and that doesnt help lose weight.

whats your weight routine?

Chest+tris
Legs
Delts and biceps
Chest and triceps
Back and rear delts


My mate also takes over my trainig the amount of sets etc just now.I'm only training 4 days per weeks just now as the amount of cardio and lower food I'm struggling with energy.im not a moody person but the last week its really got to me and I can't be arsed with anyone.head down and dig in time.as said will get complete pics up in 5 weeks time and see what has been achieved.already way past what I thought I'd get.

Great progress, shredding nicely, will take some info from your diet as currently not happy with my cutting diet,

can you post what you eat when please,

big difference,highlighted some points

1.cereal is either whole earth or Sainsburys do one doves farm organic.get them down gluten free isle.just mix protein in shake and pour over cereal.its really nice as I have choc orange whey.

2.Replace haribo with whatever,looking for 70g sugary carbs which is like 100g sweets.my favourite is marshmallows tho as they are pure sugar.dont know how many banana you would need to have to make up those carbs tho.

3.rice is either brown or uncle bens long grain rice in the microwave.not anything between them.

4.eat peanut butter with a spoon.its heaven for me when dieting.

5.yeh just tins chopped tomatoes etc in a pot with the mince and mix.with the spices its like a chillie.best meal if the day by far.

6.oil is just extra virgin just gulp it down off a spoon or mix in shake.

1.cereal is either whole earth or Sainsburys do one doves farm organic.get them down gluten free isle.just mix protein in shake and pour over cereal.its really nice as I have choc orange whey.

could i replace the cereal with fine scottish oats?

2.Replace haribo with whatever,looking for 70g sugary carbs which is like 100g sweets.my favourite is marshmallows tho as they are pure sugar.dont know how many banana you would need to have to make up those carbs tho.

think id need to eat a banana tree to get that much carbs. maybe grapes are a better option. or something like waxy maize starch/maltodextrin?
i take it its for the insulin spike after training. wms and maltodextrin are good sugary carbs and could mix it with my PWO shake

3.rice is either brown or uncle bens long grain rice in the microwave.not anything between them.

i eat basmati brown rice anyway so that suits me

4.eat peanut butter with a spoon.its heaven for me when dieting.

i eat PB the now but only 15g servings,usually get a tub from myprotein,glad i can eat more as i love it

5.yeh just tins chopped tomatoes etc in a pot with the mince and mix.with the spices its like a chillie.best meal if the day by far.

ideal,could eat this all day

6.oil is just extra virgin just gulp it down off a spoon or mix in shake.

cheers

Yeh mate malto dextrin etc is fine.i also use cnp pro recover as its high in sugars.i just love to eat the sweets etc after training also.oats would probably be alright if you ain't sensitive to them.they bloat me up so had to find an alternative.

Brilliant mate youve done really well there.brill progress.id like to start a diet like this.my problem is tho that i can eat at 7am then not again until 1pm then not again after that untill around 7-7:30pm would that cause a problem?also can i ask if you dont mind how much does the diet cost a week?

ill just get wms or maltodextrin and add it to my pwo shake then get a meal when i come in.
i use myprotein fine oats the now without issues so ill go with that. need to stock up on the mince,just aswell i can get 2.5kg for £10 from work or it could get pricey. i get 5kg of chicken breasts for £17 where as asda or the likes would cost me over £35 for 5kg

would you mind putting up your exercises and sets/reps?

days you do weights/cardio etc?

i started out at 12.5 stone and decided i wanted to bulk up so did 5x5 bulking routine!

now im 14.2 stone on a dirty diet! with a body like your first pic but want to look like your other pics!

You don't need every set I do mate.just now training is a hit or miss.im knackered one day and feel fine the next.cardio is in one of my posts above.it aint easy.im living in side ma own head just now and can't be bothered wae anyone.

Brilliant mate youve done really well there.brill progress.id like to start a diet like this.my problem is tho that i can eat at 7am then not again until 1pm then not again after that untill around 7-7:30pm would that cause a problem?also can i ask if you dont mind how much does the diet cost a week?

Didnt see that question mate.that would be had to do dieting on them times.i would be chewing my own arm off if waiting that amount of time between meals.can you not even get a quick shake I'm between them and those times have your solid meals.price wise god knows I try to buy in bulk,I don't smoke or drink so dont mind spending cash on food.with the supplements and meat each month its quite a bit.

You have done well!

I have a question if your training fasted when do you have your breakfast? Is it after your workout with your post workout shake and haribo?

Wow, so I guess we can't refer to you as Wee Stevie anymore? :sad: You're right though, those legs of yours are incredible! ;-):cry::clap:

Am still wee Stevie as av now lost aw ma size:cry:


Will update pics in two weeks time and that will be 4 weeks since the above pics.condition has improved greatly to the point where doing first timers show on may 26th is a reality.

Your head is clearly in the right place mate, Id go for it. Be a reward for all the hard work put in. Be a shame to have done it all as a 'rehearsal'.
Quick question, your nutrition guy, do you think in all honesty he would have been able to produce such an affective plan if he had not seen you face to face and how you responded to certain foods/macro levels? Reason I ask is its clear my stumbling block at the moment is my diet. I dont want to pay some guy over the internet to put me one together if its unlikely to work as well as if I had someone who i could see regarding results. Think Ive answered my own question there but still keen to hear how much of a role your guy has played from the original 'diet' been formulated to what it is now?

I have tried the online thing with other people Stephen and to be honest I didn't get on to well with it.although I know other people who have had great success with it.i like getting checked over on a Saturday and also he is just a txt or phone call away.also the face to face thing is you can't lie about weight loss at the end of the week as hes going to be looking over you.