Posted by: Chris | 2008/06/03

Advise please

Morning, Hope all is good and well with you...

I have a problem regarding my diet. I would like to get into the low single didgets regarding fat loss but at the same time, increase my lean muscle. I go to gym during my lunch break 5 days a week, and 3 days a week I have evening activities, so I push heavy as well as implement quite a bit of cardio into my lifestyle. An example of my daily diet is...
6am- Allbran, milk and whey.
8:30am- Meal replacement (41g protein/ 47g carbs approx 388calories)
11am- brown & wild rice with lean mince (approx 40g carbs from my rice) or durem wheat pasta instead of rice.
after gym- double serving of whey (50g protein) & 3x servings Game (approx 60g carbs)
3pm- tin of dry tuna & 10 provitas
5-5:30pm - Meal replacement as above
sometimes 6:30pm- Small glass of pure orange juice & serving whey (25g protein) before evening activity (starts 7-7:30)
Post workout- 1 1/2 serving Game & serving Whey.
9:30- 3 pieces of steamed hake & serving steamed broccoli & other veg.
Before bed (approx 11pm) serving whey
sometimes at 2am, serving whey...

My confession is that my water intake is poor as well as my fats and sleep. I think that perhaps this could be why I battle to lose fat in increase muscle. I've always been big into my training and tried to eat clean for a while. I've been on this diet for over a month now with no cheats (except on weekends I dont eat as much, maybe miss one or 2 meals) I would like to achieve great amounts of fat loss as well as increase my lean muscle substantially. I'm 23 and weigh 97kg's at about 15% BF. I have always battled to lose fat and build muscle, despite my efforts over the years. I am not fat, just with to have a lean stocky build.
Your help and advise is greatly appreciated.

Kind regards,

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Our expert says:
Expert ImageDietDoc

Dear Chris
The diet you describe is certainly very low in fat, but it is so high in proteins and energy that I suspect you are not losing fat because of the high energy intake. I would recommend that you contact a clinical dietitian who specialises in sports nutrition to get this problem sorted out (visit the Association for Dietetics in SA Website at: and click on "Find a Dietitian" to find a dietitian in your area), or contact the Department of Human Nutrition at the University of Potchefstroom who specialise in assisting athletes. Always remember the following: a) if you ingest more energy or kilojoules than you burn, then you will either gain weight or not lose any weight; b) carbohydrates are 'protein-sparing' and also provide sufficient energy at a low kJ level to fuel aerobic exercise that you need to do to lose fat; c) excessive protein intake can be counterproductive and potentially dangerous; d) building muscle tissue takes time and a great deal of dedicated exercise esp with weights. I am concerned that you will damage your kidneys if you keep on using so much protein, so do please consult a clinical dietitian who will work out an individual diet prescription for your regimen.
Best regards

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