best way to lose the last couple pounds...

[Scrap]

Ive got a system, everybody whose tested it says This is The System. Im calling it TITS, so anybody who wants tu loose weight get a set of TITS . Should cost about £ 2000.

[Howlin Mad Missy]

Ive got a system, everybody whose tested it says This is The System. Im calling it TITS, so anybody who wants tu loose weight get a set of TITS . Should cost about £ 2000.

must resist making smart arse comment.....

[Youngblood]

Ive got a system, everybody whose tested it says This is The System. Im calling it TITS, so anybody who wants tu loose weight get a set of TITS . Should cost about £ 2000.

I am very interested in TITS, but am not financially prepared to shell out $2000 at present.

[Howlin Mad Missy]

for $2k you can borrow mine for a little while

[Outlaw Immortal]

height.- 6'1
weight- 170 pounds
diet- 6:00am bowl of oats and banana
9:30am- can of tuna and a apple
12:30pm- can of tuna, can of soup and banana
4:30- usually some fruit, couple pieces.
8:30- dinner is different every night but always veggies such as brocli, peas, beans,potatoes, chicken, or white rice.

what do use think of this diet is it ok or not....

sometimes have a cup of coffee during the day, should i cut out coffee

Bro... your diet is half a diet. From looking at your diet, I see it as this: You are basically just shoving any 'healthy foods' which tv sais to eat, and making them into meals, but you dont even know why you are eating them, you dont know anything about macronutrient ratios, carb loading, basics of dieting for protein synthesis. Just stuff like that, ok before i write you a diet, I suggest whenever you have free time, rather than going on msn or some porn site, just hop on bodybuilding.com and find a natural bodybuilder who has won the natural olympia title, and just read his blog about dieting and/or training.

OK, now lets get down to business.

Majority of the people on this board are boxers, only a small percentage know about dieting, that majority percent love to give advice, not out of spite, but because they wanna help, even if it was untintentionally nutrionally wrong advice.

These are the basics you need to know:

So fucking listen carefully, you can lose weight without running, because diet is more important that anything its roughly 60-70% diet, and 30-40% training, always remember that.

this diet that you gave:

"height.- 6'1
weight- 170 pounds
diet- 6:00am bowl of oats and banana
9:30am- can of tuna and a apple
12:30pm- can of tuna, can of soup and banana
4:30- usually some fruit, couple pieces.
8:30- dinner is different every night but always veggies such as brocli, peas, beans,potatoes, chicken, or white rice.

what do use think of this diet is it ok or not....

sometimes have a cup of coffee during the day, should i cut out coffee"

Like wtf are you thinking, let me break down whats wrong with it-

Firstly, Im assuming you are a boxer, therefore you need to lose weight in order to make the cut for competition or to get lighter on your feet, but at the same time you want to maintain muscle.

When you diet to lose fat, you will also lose muscle, dont ask me why, but thats just how the body is. In order to combat this, you need weight training on the 'off days' of your boxing, PLEASE do not do it the same day, because you will break down to much muscle.

So basically try and fit 3-4 days if u can of weight training, focus on compound exercises such as bench, pullups (palm facing away from your face), deadlifts, (I was gonna say squats, but because you're a boxer you train legs enough), and if you can try and do some arm curls and dips for triceps.

Ok, so thats your gym workout- By the way (6-7 sets for each muscle. and split those 6-7 sets into 2 different workouts- THEREFORE when you finish 3 sets of a specific exercise, change the workout for the same muscle). Also aim for 6-8 reps, with heavy weight, but if u know you can squeeze an extra rep or 2, do it.

Ok so gym workout is done, cross that off the checklist.
Now to dieting:

This is your breakfast 'diet- 6:00am bowl of oats and banana', am i not correct?

Ok, the oats is good, but when you are losing weight, you have to cut all sugars off, including fructose (Fruit sugars and honey), therefore no banana. So whenever you read the label on the back of some food, read under Carbohydrates, then a subheading will say sugars, if there is anyhting more than 4grams of sugar..throw it away, just drop the can and run.

Now for breakfast have your bowl of oatmeal(carbodhydrates), and have 6 eggwhites(protein) and around 3 table spoons of cottage cheese(protein), make sure on the back of the label it has less than 4-6 grams of saturated fat.

Im happy you had carbohydrates (oatmeal), for your first meal, because in the morning the body is basically eating your muscle because u havent eaten the whole night while u slept, so the oatmeal what it does, is it basically wakes the body up and goes, hey you got energy here theres no need for you to break down any muscle for energy.

Now next meal
9:30am- can of tuna and a apple

Ok, how bigs the can of tuna, you should be looking at 180-200grams of tuna.
Now, cut the apple, you dont need that sugar.
Also add some vegetables, most preferably brocolli/colliflower, because of their antioxidants and multivitamins. They pretty much will help the body unlock special hormones and rebuild muscle to its fullest potential. If you havent got those vegetables, just put any vegetable except potatoe/eggplant (basically anything thats starchy=carbohydrates when you dont need them).

Only have carbohydrates in the morning (like you said oatmeal), and carbohydrates before and after a workout (we'll get into that later).

Next Meal
12:30pm- can of tuna, can of soup and banana

Cut the banana out. Umm with the can of soup, throw the potatoes out, make sure its low in saturated fat, low in sugars, you dont have to worry to much about salts, personally i dont give a shit, but too much salt generally isnt good for the bones, but if you keep to my diet and you eat clean in all meals and have 1 salty soup meal I dont think its really gonna affect you or your bones.

But anyway like i said, cut the banana out, keep the tuna(180-200grams), and find a good healthy soup.

Next Meal
4:30- usually some fruit, couple pieces.

I wanna scream at you, hit yourself now for me. GO DO IT, DO IT!!..LOL,

Man dont ever do that again. Ok firstly have a tuna/chicken + vegetable meal like the meal before, instead of this fruit bullshit. ALSO eat that meal at 3.30pm (because you should eat every 2.5 -3 hours ALWAYS REMEMBER THAT).

Oh ye that reminds me, remember how you said your first meal was at 6 then your next at 9.30, try and make that 9am, like i said 2.5-3hours, just make a timetable.

NEXT Meal
'8:30- dinner is different every night but always veggies such as brocli, peas, beans,potatoes, chicken, or white rice.'

Now we're talking, my friend, thats an excellent meal from the sounds of it, you can have that for every meal if u want instead of boring tuna.

Anyway. For theorys sake, lets just say that is your PRE-workout meal, before you train.

3 Important things to know
IN YOUR MEAL
*You need protein before a workout (a big chicken breast/ or 200gram can of tuna/or a clean low fat steak [just cut the fat off as much as u can])
*You need carbohydrates for energy (RICE or Potatoes or Wholemeal bread)
*You need to eat 1-1.5 hours before a workout and then just let it digest a bit, then after 1-1.5 hours is done, go and train hard.

After your workout is done, grab a Whey-protein shake, if you dont believe in that stuff or you dont like it, or dont have the money for it, just got home and eat a normal meal like the one you had for dinner, (also eat one table spoon of honey, im saying eat this sugar because after a workout your glycogen levels are low so in other words your body is going to eat your muscle so you need this sugar to shock your body into using the food you are eating as a source rather than your muscles)

after 1-2 hours if you still are hungry right before you sleep, grab a small can of tuna around 90grams, and a spoon of peanut butter (the spoon of peanut butter is just used as good fats in order to slow down the protein from the tuna so your body can use it the most of the night/whole night until you wake up). I didnt mention carbs, because your body will store any carbs 1-2 hours before bed as fat.

Thats pretty much it man- ok to recap it:
-Carbs in morning, Carbs before workout, Carbs after workout.
-Sugar (honey), only after workout.
-Protein each meal
-Protein only before bed, no carbs
-No fats or sugars(only after workout)

Training-
-Do gym on off days
- 6-7 sets per muscle
- 6-8 reps for each set

ALSO, im assuming you box, boxing breaks down a lot of muscle, i generally dont use boxing to lose weight, i use High Intensity Interval Training, because it proven by medical research to have the most optimal aid for fat loss.

Anyway, if you do your boxing on off days, im more than sure you do sprints-jogs-runs, watever, so you're gonna lose weight. Just dont forget to eat before boxing and after boxing.

Thats it man, you should lose 12 pound in 1-1.5 months.


OH shit i nearly forgot, you know in your pre workout meal and post workout, when you have carbs, i didnt say how much, when you do gym you need around 50 grams pre and post (so thats around 3 whole meal slices of bread/ or a medium bowl of rice), and your bowl of oats in the morning sounds right.
Look read the back, it will say much carbs is in watever type of food, just calculate it e.g. on the back of a pack of bread it will say 2 slices or bread = 35 grams of carbs, just do the math, see how close you get roughly to 40-50 grams of carbs.

PRINT this off, study it, make it your bible, its the foundation of nutrition, if you need to go more in depth, i suggest go on that bodybuilding site and ask questions to natural olympia bodybuilders for nutrition.

Thats it man, good luck, btw if you reach your target and then want to bulk to get big, just let me know, aight.

[Outlaw Immortal]

oh ye also, about the cofee, man personally i dont like caffeine and any of those drugs, but if u are gonna have a cup of cofee, have it before you exercise, thats prolly the best time.

[remorseless08]

oh ye also, about the cofee, man personally i dont like caffeine and any of those drugs, but if u are gonna have a cup of cofee, have it before you exercise, thats prolly the best time.

Your right dude, i was just eating anything that i thought was healthy and you are right again i didnt know why i was eating or what time i should be eating them. I see now the biggest mistake i was making was having a big feed when i get home from training and not eating before training.
Your a champion for helping me out with this diet mate, this is seriously the best advise ive been given about dieting and what to eat and when to eat and why to eat.
I was just about to start a lemon detox diet tomorrow for 7 days, what do you think about these diets, are they fads or for real.
Ill be starting this diet tomorrow, the only problem with the times i eat is, im restricted by work and those are the times we all sit down and eat.
Icould never really understand nutrition but you have put it into perspective for me and now i have a better understanding of it. Ive already printed the diet of and ill be using it as my bible for sure and ill check out that bodybuilding site.
Thanks again brother

[remorseless08]

Ive got a system, everybody whose tested it says This is The System. Im calling it TITS, so anybody who wants tu loose weight get a set of TITS . Should cost about £ 2000.

so scrap how do these TITS work and were do i get them from, ive played with tits in the past but im not sure there the same sort of tits your talking about... or are they?

[Outlaw Immortal]

oh ye also, about the cofee, man personally i dont like caffeine and any of those drugs, but if u are gonna have a cup of cofee, have it before you exercise, thats prolly the best time.

Your right dude, i was just eating anything that i thought was healthy and you are right again i didnt know why i was eating or what time i should be eating them. I see now the biggest mistake i was making was having a big feed when i get home from training and not eating before training.
Your a champion for helping me out with this diet mate, this is seriously the best advise ive been given about dieting and what to eat and when to eat and why to eat.
I was just about to start a lemon detox diet tomorrow for 7 days, what do you think about these diets, are they fads or for real.
Ill be starting this diet tomorrow, the only problem with the times i eat is, im restricted by work and those are the times we all sit down and eat.
Icould never really understand nutrition but you have put it into perspective for me and now i have a better understanding of it. Ive already printed the diet of and ill be using it as my bible for sure and ill check out that bodybuilding site.
Thanks again brother

Bro i dont even know wtf a lemon detox diet is, if its another Atkins diet, just set it on fire. Bro most diets are confusing, dont make sense, and usually ending up causing either physical or mental harm, your moral gets low, but your body fat doesnt.

Dieting is simple, all you do is reduce your caloric intake, and stay away from junk, and train with High intensity interval training, along with gym (if u want to maintain your muscle mass). And thats it man, thats all there is to it.

I dont even have good genetics, so take it from me, it works.

'the only problem with the times i eat is, im restricted by work and those are the times we all sit down and eat.'

Bro, tell me about it, i used to work at oportos last year, the pieces of shit only gave me 1 break for a 8hour shift.
Ok before i get into your options, best thing to do, is to time your meals so that your 2nd meal would be eaten 0-30minutes right before work, thus extending your time to eat your next meal at work.

Ok NOW to the OPTIONS,
1)Ask if you can split your 30min break into Three 10minute breaks. IF THAT DOESNT WORK---->
2) Tell them you have to take gym seriously because your coach put you on a diet--------> If that doesnt work
3) This ones a last resort, put a can of tuna in your pocket and go to the toilet, it should take you maximum 5 minutes to eat it, once you eat it, it should hold you for 2.5-3 hours, three hours being the maximum time until your next meal

Im pretty sure you can manage to do this, just cook some colli flower before hand and put it in a glad snap lock bag, and put it in your pocket. So basically you would have 1 can of tuna in one pocket, and 1 small bag of colliflower in the other pocket. Then go to the toilet and munch it down in 5min.

Goodluck bro, if u got any more questions just let me know.

[ono]

That was a good post.

Just to add a few things...

Don't worry about Fructose too much. It doesn't generally cause an insulin spike so it's not to be avoided like the plague.

Apples are a good convinient low GI food. As are Bananas.

And also, this is controversial but, a post workout insulin spike isn't necessary. Mainly because the initial 30-60 minute “rapid” phase of glycogenesis immediately post-exercise is not dependent upon insulin.

Welcome to the forum Outlaw. You seem like a very good asset, especially to this board.

[Outlaw Immortal]

hahaha thanks man, as for the fructose thing is debatable, a lot of bodybuilders have different opinions, im just safe than sorry, you know what i mean

[ono]

hahaha thanks man, as for the fructose thing is debatable, a lot of bodybuilders have different opinions, im just safe than sorry, you know what i mean

Yeah i know what you mean. Green Vegetables are better in general, but apples and bananas are very convinient. Especially for people taking meals to work with them. Sometimes when i'm giving advice i just know the person isn't going to steam some brocolli before they go to work