- Aug 30, 2007
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I love food, I don't want to cut out the things that make me happier than sex..
I'm 175cm - 79kg - 13% bf
I train as hard as anyone and very consistent, if only I could improve my diet id have rippling abs.
Typical day
7:30am - 2 x raisin toast + skinny latte
11am - 1x black coffee
1pm - rice & tuna canned meal
2:30pm - instant coffee with skinny milk
3pm - scour office girls desks for little chocolates or snacks
5:30pm - black coffee/skinny latte then train at gym ( always do a min 3km on tredy time around 12min). Always burn 500+ at gym and I train 6 days a week
7pm - steak + greens + sweet potatoe
9pm - search fridge for something, might find low fat low sugar yoghurt and go berserk or have an apple with sugar free peanut butter smeared all over.. Or might have an ice cream or something.
My diets fairly average but I'm
In decent enough Nic, I have a flat stomach but zero abs.. Love it get abs but I love food to much.
You need more protein in your diet around 1.5g-2 per kg of bodyweight, so around 120-160g. Based on that diet you may only be getting in 15-20g from tuna 1 small tin and 75g from 250g of porterhouse (depending no serving sizes and cut of meat). That doesn't seem like much food for someone of your size, i don't think you are overweight but you are trying to get the bodyfat down. I would say you are around 15% bodyfat as at 13% you should see some visible abs, that or you don't have any ab muscles at all. Everyone is a bit different, my top 4 abs still show even at 15% plus BF other can get to 10% and barely have abs which means the ab muscles themselves are underdeveloped. I would look to sharpen up your diet, add in more protein and healthy fats, commit to regular exercise and look to train your abs, as you become leaner and the ab muscles develop they will show through. But diet will be key.
First off cut out the chocolates/sugar snacks, save them for one night a week and keep it small (don't binge on a weeks worth in one night)
No issues with coffee, just don't over do it.
Get organised, cook up meals for 3 days in advance and have regular meals. This is the best way to not slip up.
To help feel full eat healthy fats and protein, 10g of peanut butter and 6-10 almonds help hold me over if i'm really hungry.
For me my diet looks like (i'm currently in a cutting phase and im 178cm 90kg)
Breakfast - 3 eggs and 100g of mince, greens drink
Mid morning snack - 1 tin of tuna, 15g of peanut butter and 10 almonds
Lunch - 150g/200g of chicken or lean beef, 125g of brown rice and veggies
Pre-work out meal mid afternoon - same as lunch
Post work - 30g of protein shake
Dinner - 200g of chicken/beef, 250g of sweet potato and veggies
Training - 3-5 cardio sessions a week a mix between walking, jogging and HIIT. Mon-Sat, weights session 1hr 15 mins. Split is Legs, pull, push x twice a week.