Diet advice please (existing diet and training plan inside...)

[utopia4981]

Note to admins:

I suppose this query could also be posted in the Training area, but if the admins feel that that is more appropriate, please feel free to move the thread.


Please bear with me all...

I have recently got back into training after a period of about 10 years or so. My main aim at the moment is to drop as much fat as I can. Im 5'9", weighing ~16 stone (220lbs)...no idea on how much body fat.

My current training plan is this (I have only just introduced the HIIT bit in the last week):

3 day weights split, along with 3 days HIIT.

Day1:
Chest (bench press, incline db press)
Shoulders (lateral raises, military press)
Triceps (tricep pulldowns, tricep pullovers)

Day2: HIIT

Day3:
Upper back (Pulldowns, barbell rows)
Lower Back (deadlift)
Traps (barbell shrugs)

Day4: HIIT

Day5:
Qauds (squats, lunges, leg extensions)
Calves (calve raises)

Day6: HIIT

Day7: Day off

I usually rotate between 2 weight routines/cycles, each lasting 3 weeks or so (swapping exercises wherever possible)..just to mix it up and help shock the system.

In terms of sets and reps, I usually do 2 exercises per body part/area and do 2x10 for warmup, then a set of 10, then 8, then 6, then 4 reps, increasing weight as I go along. I usually rest about 90 seconds between sets...but this also includes the time it takes me to change the weights on the bar/dumbell!

I use freeweights where ever possible and a machine where I cant (I have an old YORK multigym from Argos ). I would like to implement other exercises into the routine, but I just dont have the space for any more equipment at home, and I can currently not justify gym membership. (I am currently looking at cable attachments, so any reccomendations are welcome!).

On my weight training days I usually do about 10mins on the treadmill to get warmed up (along with the usual stretching, etc), I also do about 10 mins post workout too, Again, nothing too intense (~9kph).

My HIIT workout isnt strictly 'perfect', but I do my best. I dont really time the intervals (to be honest I dont know how people do!), but I use 'distance markers' in the park I go to, so I usually do something like ~100m sprint, ~100m jog (I'll admit, towards the end I am almost crawling some of the 100m lengths!); I know its probably not ideal, but its the best I can do....the treadmill I have just isnt ideal for this in my case. My HIIT sessions last ~35mins, including warmup/warm down.

I also do some Ab exercises on 2 or 3 of the days too, usually on the days I do my HIIT.

I think thats covered my training reigime.


Now my diet...

First things first, I am a vegetarian, and to say I struggle is an understatement....no eggs, no fish.

I split my meal intake into 6 meals, all spaced about 3 hours apart. I drink plenty of water throughout the day (~5L over the day). I take mutlti-vits and Vitamin C.


Meal1:
1 scoop Impact Whey Protien with 300ml semi-skim milk
1 or 2 pieces of Fruit
(Prot 35g; Carb 40g; Fat 5g; ~Kcals 350)

Meal2:
1 scoop Impact Whey Protien with 300ml semi-skim milk
1 or 2 pieces of Fruit
(Prot 35g; Carb 40g; Fat 5g; ~Kcals 350)

Meal3:
Usually a sandwich with a nice helping of cottage cheese (~half a large tub, ~300g)
1 or 2 pieces of Fruit
(Prot 35g; Carb 80g(?); Fat 10g(?); ~Kcals 550)

Meal4:
1 scoop Impact Whey Protien with 300ml semi-skim milk
(Prot 35g; Carb 40g; Fat 5g; ~Kcals 350)

***
Meal4b: Post Weight training days only:
Creatine(5-10g)/dextrose/malto
(Prot 0g; Carb 40g; Fat 0g; ~Kcals 160)
+
Protien shake
(Prot 35g; Carb 40g; Fat 5g; ~Kcals 350)
***

Meal5: (this is my post HIIT/training meal)
Could be anything; pasta with soya, veggie sausages and mash, etc
+ veg + salad
(Prot 35g; Carb 60g(?); Fat 10g(?); ~Kcals 500)

Meal6: (before bed)
1 scoop Impact Whey Protien with 300ml semi-skim milk
(Prot 35g; Carb 40g; Fat 5g; ~Kcals 350)

Im not sure on the exact calorific contents of each meal, but I have taken an educated guess at each. I don't really snack in between meals.

Notes:

During my weight session I ususally drink about 1L of a very light dextrose/malto solution (1 teaspoon of each).

On weight training days only (not HIIT days), I will usually have a banana or two about an hour before my weight session (i.e. after meal4 but before meal5).

After my Weight training session I will have a creatine/dextrose/malto drink followed by a protien shake (as in meal 6) about 15 minutes later

On my HIIT days, I would lower my carbs in meal5 (i.e. post HIIT) and will also have a creatine/dextrose/malto drink....but not a very strong one (~20g carbs)



My query on diet....

Carbs...am I getting enough? or too much, as you can see with the amount of milk i consume, it all adds up...but its the extra protien I need...a sort of catch 22!

Milk...as you can see from my diet plan there is alot of the dairy being consumed. I am not too sure if i should add another scoop or 2 of protien powder into my diet and cut down on the milk consumed or what really.

If there are any other vegetarian gym go-ers...how do you do it??? (I dont eat eggs or fish).

Omega3? I have read alot about this on the forums, so I will be giving these a try soon.


Whats happened recently....

OK, I have now come to the dreaded plateau...In most, if not all my body areas I am no longer able to increase any weight. I have had a look at some of the training plans on the forums and am considering some at the moment, the stronglifts 5x5 seems interesting, I just need to see if I have the kit and space I need to do it at home (I have a gym at home and dont goto a private gym...all down to my finance situation).

So, thats it guys. Any pointers, advices, etc would be much appreciated.

...By the way, I used this exact routine and diet plan 10 years ago when I used to workout (actually had more exercises and reps before), and I got some amazing results (very close to single digit body fat!), but i think as the years have gone on, something has clearly changed as Im not seeing what I used to, but Im sure I used to consume sooo much more carbs back then too (I remember eating 200/300g party bag sizes of maltesers and loads of bread on a daily basis)!

[gia]

I definitely wouldn't add any more protein powder in! You're already consuming like... 4/5 shakes a day instead of whole foods. stick to 1 or 2 shakes and have proper food for other meals

[utopia4981]

Well one of the main reasons why I dont eat proper food for the other meals is because I always feel a little sick afterwards...its just too much for me to be honest.

The fact that I have a boring desk job that doesnt involve much moving around doesnt make the potential for eating more proper meals any more hopeful...I would just feel like a glutton

[gia]

Then dont eat six meals, everyones different. if you'd prefer to eat 3/4, and that works for you, then eat 3 or 4, but increase the portion size slightly. But definitely gotta replace some of those shakes, it's just too much

[utopia4981]

Thats cool, i'll see what I can do.

Thanks once again!