Advice on diet plan...

S

sc0ttb

0
Hey, Just trying to lose a few pounds and tone up etc. Go to the gym about 4 possibly 5 times a week and do weights 2-3 times and running & cardio on my rest days.

The gym has never posed a problem to me and i love training however i know my results are hindered by my diet so i've decided to try something new. What do you think of this:

Breakfast 9am
Fruit salad with raisins, pumpkin seeds and spoonful of yoghurt
2 slices of Brown toast with jam
Coffee

Lunch 12am
Tuna & Sweet corn sandwich with no butter
Low fat yoghurt
1 chocolate digestive biscuit!
Possibly Coffee

Snacks
Banana
Apple (possibly 2)

Dinner 7pm
Baby potatoes
Frozen Vegetables - spinach, Brussels sprouts, carrots etc
Fish or red meat

Could I afford to be having a bowl of cereal at around 9pm if still hungry? So far I haven't been doing this but do feel hungry around this time... Also, is this enough to fuel my body if i'm training, i usually would eat twice this in a day! I can cope with this but am worried that if i starve myself any food i take will be retained as fat.
 
sc0ttb said:
Breakfast 9am
Fruit salad with raisins, pumpkin seeds and spoonful of yoghurt
2 slices of Brown toast with jam
Coffee



Lunch 12am
Tuna & Sweet corn sandwich with no butter
Low fat yoghurt
1 chocolate digestive biscuit!
Possibly Coffee

Snacks
Banana
Apple (possibly 2)

Dinner 7pm
Baby potatoes
Frozen Vegetables - spinach, Brussels sprouts, carrots etc
Fish or red meat
Click to expand...
You need protein with every meal (even snacks). Also I am not sure you caloiric intake is enough. To much fruit important over veggie importance. Could make better complex starch carb choices as well. Not enough good fats.

Read this for a better understanding of foods you need for your body, especially during a fat loss phase.
John Berardi - Lean Eatin' Part I
John Berardi - Lean Eatin' Part II

What is your current exercise routine in detail?
 
theleip said:
You need protein with every meal (even snacks). Also I am not sure you caloiric intake is enough. To much fruit important over veggie importance. Could make better complex starch carb choices as well. Not enough good fats.

Read this for a better understanding of foods you need for your body, especially during a fat loss phase.
John Berardi - Lean Eatin' Part I
John Berardi - Lean Eatin' Part II

What is your current exercise routine in detail?
Click to expand...

I've only started lifting last week so haven't got my workout detiled yet... I do 20mins on treadmill before weights and thats 3 times a week. On my rest days i do cardio - usually a 5-7km run (varies between road and treadmill) and then possibly some abs or light swimming.

On the diet - i know i'm not getting enough protein so i will have to start taking more but i was just worried that it would not do me any favours when losing weight? But if i'm excersing then ill be burning it off or converting it to muscle i guess... Thanks for the links ill read them tomorrow cheers :)
 
Read lean eatin'. It answers many of your questions, and addresses most of what's wrong with your diet.

You need to get 20-30g of protein per feeding. Also, do cardio after weights, not before.
 
Thanks that article is fantastic - i can now see how bad my diet is! I'll def be going for a high protein one now and it will be much easier for me to stick to as well because i like meat and eggs and generally high protein foods but i thought it would be easier and quicker for me to lose weight by just cutting down on what i ate altogether. But reading that article has shown me that its all to do with what u eat and not just less calories etc! I'm making a list of stuff to get from the food store tomorrow... :)
 
I am glad you took the time to read the article and that it helped you so much. Education is the start of the body you want. If you need anymore help just post. :)
 
Hi yeah article is very good - a lot to take in but I got the general jest of it and have it bookmarked for reference. I've def upped my protein intake and feel much better for it! Not as hungry which is great. I took a protein shake before gym yesterday and then one afterwards as well. Usually only take one but I felt that I could do with a second as I did a pretty full workout.

My only concern with the diet is fear of taking too many eggs. I've always know too many eggs to be very bad for the body? Is it ok to eat on average 1-2 a day if removing the yokes? Also, I'm slightly concerned about the timing of my calories. It's best to eat the majority in the morning and less at dinner then something small in the evening? I need a suitable food I can eat at around 9pm that isn't going to add a lot of weight on or lie in my stomach! I usually lie down about 11pm so that’s about 2 hrs after I would eat. Is a small bowl of muesli or shredded wheat ok?

Also got a load of mixed nuts but they come with raisins and apricots etc as well. Are these to be avoided or is a handful when hungry quite ok?

Thanks for the advice again :)

[EDIT]
I've started to take protein at every meal now but I'm thinking that I maybe should be taking some sort of protein around 3pm? Normally I have a banana but that means I'm going from 1pm to 7pm with nothing other than a protein shake & piece of fruit! Any thoughts on this?
 
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