captfit Posted June 16, 2013 Share Posted June 16, 2013 Hello everybody I am doing stronglifts for a while now here is my log :http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=29174&start=255 Over the period of last 6-7 months i have gained about 7kgs of weight . Although there is improvement in physique indicating my muscle weight has increased but my gut has also increased and waist gone up by atleast 1.5 Inch . Current StatsWeight - 86.5kgs , Waist 36 Inch , Height - 179cm and 23yrs Old Male . I am typically working out 3-4 days a week doing compund lifts amd have just started light cardio sessions mailny Walking 2-3 times a week . What i typically eat is this :- Morning Pre WorkoutToast of Brown Bread with 1tbsp Peanut Butter + 1 Cup Coffee Post WorkoutProtein Shake+2Bananas Snack ( Occasionally )Sprouts 1 bowl Lunch2 Indian Wheat Bread ( Chapati ) + 80-100gms Soy + Curd + Some Fruit ( Mango/watermelon ) SnackProtein Shake with 400ml Milk Dinner 2 Indian Wheat Bread ( Chapati ) + 100gms Paneer ( Cottage Cheese with slightly higher fat ) + Cup of any lentil soup + Some Fruit Other than this 2 cups of tea or coffee everyday and some days i add peanuts , almonds , olive oil to my diet . Now my question is what changes shall i incorporate in diet or workout so that i can safely loose enough fat to get those 2 inches off my waist . Link to comment Share on other sites More sharing options...
C.O. Posted June 16, 2013 Share Posted June 16, 2013 Its a tough area to get rid of fat. Cardio is key and it looks like you eat a lot of bread. Maybe substitute some fruits and veggies for carbs in place of bread a couple times a day and cut your bread down from 4 times a day to 2? Not saying its a guarantee but it could help. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted June 17, 2013 Share Posted June 17, 2013 no more bananas and cheese. that might help. especially not two bananas at once. thats like 40 carbs and a bunch of sugar. Link to comment Share on other sites More sharing options...
captfit Posted June 17, 2013 Author Share Posted June 17, 2013 Thanks for the tips , appreciate it . I guess i can cut on some bread and maybe just cut short the nos of Bananas as well . I am still new to cardio and am trying to build up endurance . I have my medical on 1st Aug and want to get down to 80-81 kgs from current weight on 86kgs by then . Link to comment Share on other sites More sharing options...
captfit Posted June 28, 2013 Author Share Posted June 28, 2013 Hello guys just implemented some of your tips and this how my diet looked today : BreakfastSpinach, raw 2 cupsRoasted poha chivda ( Made of rice fried with some potatoes and peanuts , indian breakfast )Cottage Cheese 50gms SnackSoy Milk - 4oomlProtein Powder - 1 Scoop Lunch Lentil Curry - 1 BowlIndian Flat Bread ( Roti ) - 2 Evening Snack1 Banana DinnerBrown Bread 2 ToastsPaneer ( http://caloriecount.about.com/calories-paneer-cheese-i290496 ) 60-70 gms Post Dinner1 Apple300 ml Milk with Half Scoop Protein Is this okay if i am looking to drop 5-6 kgs fat in a month or shall i reduce further . I am also taking Creatine which i will stop from 1st July so i am hoping i will loose 1-2kgs of water weight as well . Link to comment Share on other sites More sharing options...
rickb Posted June 28, 2013 Share Posted June 28, 2013 Be careful with white potatoes too. Not that they are bad in a smaller quantity, but they have a higher GI rating than sweet potatoes. I never eat white potatoes when cutting. Link to comment Share on other sites More sharing options...
captfit Posted June 30, 2013 Author Share Posted June 30, 2013 Anyone got any meal ideas of around 1500 Cal with just enough protein to keep me from loosing muscle Link to comment Share on other sites More sharing options...
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