cutting some fat

[lil john]

Bit of advice please on cutting fat.

If I maintain my lifting 3days a week, and walking to and from work.

Think diet is the main key to loose some unwanted fat, and be a bit healither for my heart etc.

So advice on a plan to follow for eating, how often, types of food etc.

I have been struggling with energy tho, and seem to only be able to train with glucose drinks.

[Cookie]

First off we would need to see a few days worth of eating to see what your currently consuming.

By the sounds of you needing to use a glucose drink before a training session your either not consuming enough calories or carbohydrates prior to training or throughout the day. Or your burning off your carbohydrates relatively quickly & are suffering blood sugar crashes.

Have you had any blood sugar tests done?

[lil john]

Ok well I shall take a nite of the next couple days.
I know my diet certanly isn't ideal and I shall also make notes of how I'm feeling etc.

My bloods are due to be done. Got a assesment as changed gp next week, once that's done then I shall be gettin bloods done

[lil john]

Been ill with some sinasitus or some crap but as a general guide to how I eat

7:45 porridge - half cup oats, cup of milk

12:30 what I ate night before, mince and basmati rice small portion for example. Apple.

4:30 either sandwhich, cous cous with tuna, mince and rice sort of thing, small portition. Normally a pear.

After training - just under a pint of milk

Tea- time varies - mince or chicken, with basmatu rice or pasta, carrots, mushroom etc in there. Tried smalling down portion as normally quite large.

Milk is semi skimmened

Suppliments-
Multi vit and iron
60mg coenzyme q10 (legs been better since having it so will experiemnt with it)
1000mg glucosamine
1200mg fish oil

Small portions are basically a takeaway size clear box, them smallish ones.

If feeling week I will tend to find somat sugery to try boost up. And every few days ill prob have some choclate.

[lil john]

Also about 2-3l of water and a pint of juice

[Cookie]

7:45 porridge - half cup oats, cup of milk

Could do with a little more protein in this meal.

12:30 what I ate night before, mince and basmati rice small portion for example. Apple.

I normally do the same & have a warm up meal. Are there any vegetables or salad with this one?

4:30 either sandwhich, cous cous with tuna, mince and rice sort of thing, small portition. Normally a pear.

Wholemeal sandwich? Any salad or vegetables?

After training - just under a pint of milk

Try using a basic chocolate milk drink after training. Sainsbury's have one for about a quid. Half a bottle will supply enough calories then look to have your main meal about 90 minutes after this.

Tea- time varies - mince or chicken, with basmatu rice or pasta, carrots, mushroom etc in there. Tried smalling down portion as normally quite large.

"Quite large" would depend on the individuals perspective. If its consumed on a training day you can get away with a little more than days when your not training.

What time do you normally have this meal? Do you eat anythin

[/quote]Milk is semi skimmened[/quote]

Can't stand skimmed milk. Have found a nice hemp milk in Sainsburys which I use from time to time but usually its full fat all the way for me.

[/quote]Supplements
Multi vit and iron
60mg coenzyme q10 (legs been better since having it so will experiemnt with it)
1000mg glucosamine
1200mg fish oil[/quote]

Try adding a couple of kelp tablets per day to help with thyroid balance. Brimlowes in Dewsbury sell them for about 3 quid for 500. Green tea is also worth considering as an aid to fat metabolism & general antioxidant.

Small portions are basically a takeaway size clear box, them smallish ones.

They sound about right.

If feeling week I will tend to find somat sugery to try boost up. And every few days ill prob have some choclate.

Look at the feeling weak as not having consumed enough calories prior to that feeling & adjust slightly the next day. Try to get about 12 servings of vegetables each day. A serving is about 80g.

[lil john]

There are some veg but certanly not that much.

Choclate milk, now that does sound good. How big are the bottles?
Morning protein, cud this be anything, cottage cheese for example?

[Cookie]

There are some veg but certanly not that much.

I have some with nearlt every meal.

milk, now that does sound good. How big are the bottles?

A litre

Morning protein, cud this be anything, cottage cheese for example?

Cottage cheese or eggs.