Fat loss query from pratik

[biglee]

hey !!

man u need to publish a book ...seriously ! it'd be a hit ~!~

myself pratik . i am a college student and live in manipal ,
karnataka .

my height is 5'10 and weight 101.5 kgs . my ideal weight should be
around 70-75 mark .

i eat 5 small meals daily and run for 3 kms daily on a mountain
terrain (quite inclined and zig zag pathways ...lol )
i do 10 pushups and 3*15 crunches daily after the workout .


my meal plan is ~

i get up at 8 and drink 1 ltr of lukewarm water with lime and 1 tsp
honey


meal 1. ( 10 am )
4 idlis with sambhar and chutney

meal 2. ( 1 pm )
4 chapatis , one cup of dal , one cup of vegetables ... ( i try to eat
all the green ones and dont touch potato ) and lots of tomatoes and
cucumber .

i go for my running/jogging routine at 5.30 pm

meal 3. ( 7 pm )
same as meal 2 .

meal 4. ( 10 pm )
fruits

meal 5 ( around midnight )
one or two apples or oranges

i go to sleep at around 1.30 am

i did lose 5 kgs in around 1 month and i'm bent on losing all of them
as fast as possible !!

my first question is that i'd like to have a athletic body with well
defined muscles so , do i really need to go to the gym ? or should i
lose the weight first or can both of them can be done together

secondly what exercises do u suggest ?


pls guide me what fruits are SAFE to eat ( low carb) and how many shud
i eat in meal 3 .

and , is my food plan ok or do i have to modify it ?

and what is a " cheat meal " ?

cheers !!!

[biglee]

Hi Pratik,

You planning 5 meals a day is really good..but you are taking only
carbs as your food...

here is a lengthy story for you buddy.

Get up - have water and lime as you usually do and go for the mountain
running(early morning cardio burns more fats)
On returning
meal1 - 4 idly + any one side dish + 2 egg whites

meal 2 - 2 roti + 1 glass skimmed milk + veggies

meal 3 - 1 hand full of almonds

meal 4 - 2 roti + 1 cup dal + veggies(1 hour before workout)

Weight training in the gym(you will lose calories in cardio but only
weight training can help you lose the flab fast and make your body
more athletic)

Meal 5 - i cup of skimmed milk immediately after workout

Meal 6 -1 big plate of veggies + 2 egg white + 1 yolk + 5 almonds

This should be a wonderful diet and plan for you

Cheat meal s having one meal to control your craving.. Something like
having a small pizza once a week and doing two times of cardio that
day would be ideal....

cheers,
http://biglee-murali.blogspot.com

[Surya]

"man u need to publish a book ...seriously ! it'd be a hit ~!~ "

Yes that would be fine!
Why don't you put up one body building course in an pdf e-book?
We do have some of the ebooks but they are written by western authors
who do not take into account Indian foods and Indian lifestyle.
And they mention a lot of food items which are totally alien to Indian
menu(or highly expensive even if available)............like jerky,
hash browns, ensure drinks, steaks,salmon etc etc.
Also they often would not consider the situation of most of the gyms
in India which are not so high-tech and featurised.

Please if you could write down an ebook, it would be great for us
Indian gym-goers.

[biglee]

Hi surya,

It would be my pleasure to write down a book for indian
bodybuilders.... but to be frank i am in the process of learning...
and learning has no end though :)

but i would like to learn a lot more basics before i could really pen
down a book.. So till then i will be regularly blogging here and
helping people as much as possible with the little time that i have..

Thank you very much for your affection and concern... Your concern
will be addressed soon....

Cheers,
http://biglee-murali.blogspot.com