Help with diet

Aye, but I find I use way less than equivalent of pasta, and it makes all the difference from just eating the other 'ingredients' together which, although probably better, I still maintain is a bit weird, plus it cooks in like 3 minutes too :p
 
Thanks for the replies all. Just a quick point, I don't want to cut out carbs entirely, I just want to lower them. I will cut them out entirely when I go on a cut in the future but that won't be anytime soon.

Had a bit of a play with some diet options today and came up with the following:


Breakfast: 3 poached eggs on 2 bits of wholemeal bread, bit of butter

Brunch: Shake (30g Whey, 40g Oats, 400ml Milk, 40g peanut butter)

Lunch: Tuna Salad (140g tuna, 50g sliced cheese, bit of mayo, random salad (lettuce, onion, peppers etc)

Afternoon snack: Shake (as above)

Dinner: Chicken Salad (as above but with 100g of chicken)

Evening Snack: 40g peanut butter, 50g brazil nuts, 50g cheese


This comes to 3439 cals, 270g protein, 132g carbs, 218g fat. A bit lower in cals than I would like. Could do with bulking up the 2 salad dishes, thought about adding a bit of mayo/avocado/olive oil or something to them. Thing is I'm a little worried on the amount of fat i'm consuming, is it ok?

Any changes to the above you would make?

Cheers.
 
Don't be scared of all fats! Some are very good for you, olive oil etc. Cook using flax seed oil or hemp oil, have fantastic weight loss properties. Looks like a good meal plan, would have veg in the evening with the chicken just to mix it up a bit.

I assume you are working out as well?
 
Dont bother trying to cook with flax seed oil you will destroy any goodness, add it after cooking by all means
 
iSam said:
Don't be scared of all fats! Some are very good for you, olive oil etc. Cook using flax seed oil or hemp oil, have fantastic weight loss properties. Looks like a good meal plan, would have veg in the evening with the chicken just to mix it up a bit.

I assume you are working out as well?
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Yea I know there are good fats as well as bad ones but I'm still learning lots about the diet side of things. Have been training a few years but only in about the last half a year have I even looked into the diet side of things. Was just very naiive to begin with really, now I have seen the error of my ways!

Yea I've got a fairly decent gym routine going (imo of course!), 4 days a week chest/legs/shoulders+bi/back+tri split.

Anything else I could chuck in the salad to bump the cals up then?

Oh, and I will also have the odd extra bit of meat and veg if the rest of the family has it, I will just pinch some some and eat it in addition to my diet above, but obviously this wont happen everyday.
 
Perhaps I've missed this in the thread. But... Why are you so focused on keeping carbs very low? Surely if Ketosis isn't the aim, and you're lifting big enough to warrant 4000-4,500 kcals. Low carbs will make high intensity lifting very difficult. I've probably missed something though!

Very low carb on a lifters diet is unfortunately, very boring. The trick is to find low sugar marinades, and (if you're allowing fibrous carbs) a variety of veg and ways they're prepared. Stir Fries, marinades, salads e.t.c can effectively spice up 'yet another' portion of chicken.

It's part of the reason I don't believe in low carbs. Everything we do is for our enjoyment, and I don't think any form of 'diet' should be unpleasant :) But perhaps I love my food too much :p

Ant :cool:
 
WantoN said:
It's part of the reason I don't believe in low carbs. Everything we do is for our enjoyment, and I don't think any form of 'diet' should be unpleasant :) But perhaps I love my food too much :p

Ant :cool:
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I cant say I'm finding a low carb diet not enjoyable, cant go wrong with plenty of meat, eggs, cheese and green veggies plus I get to indulge my carb loving at the weekends
 
iSam said:
Avoid the yoghurts, full of sugar, will stop your body entering ketosis therefore stopping your gains. Nuts are a great source of fat and protein.
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Not all of use are wanting to get into Ketosis. Each to their own though, I've achieved awesome results by a varied diet, including yoghurt, the odd chocolate bar here and there and things that one "shouldn't" eat... but I don't really care :p Furthermore my BF% is less than 13% as a result of my hardwork and varied diet, at just near on 6'1" and over 15st of pretty lean solid muscle I don't think much of what I do is wrong. I eat what my body tells me it needs.

I don't restrict my diet at all, I eat everything, I just vary it and don't got OTT on some things. IT's important not to worry too much and just enjoy your food and eat well rather than be ultra conscious of every calorie, gramme of fat/protein etc... Frankly a lot of it is unnecessary and obsessive.
 
Freefaller said:
Not all of use are wanting to get into Ketosis. Each to their own though, I've achieved awesome results by a varied diet, including yoghurt, the odd chocolate bar here and there and things that one "shouldn't" eat... but I don't really care :p Furthermore my BF% is less than 13% as a result of my hardwork and varied diet, at just near on 6'1" and over 15st of pretty lean solid muscle I don't think much of what I do is wrong. I eat what my body tells me it needs.

I don't restrict my diet at all, I eat everything, I just vary it and don't got OTT on some things. IT's important not to worry too much and just enjoy your food and eat well rather than be ultra conscious of every calorie, gramme of fat/protein etc... Frankly a lot of it is unnecessary and obsessive.
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Indeed, I agree totally. It depends on your genetics. I have rubbish genetics so I struggle to shift fat. I go 6 days on zero carbs then a day where I 'carb up' and make sure I eat plenty. That's when I eat yoghurts etc. Has worked really well. I'm 6"4' and about 15 and a half stone, body fat must be about 12-13%.
 
That's pretty good mate :)

I guess I'm rather lucky, I'm more endo/meso so have an advantage, but also retain very little bodyfat and carry higher test levels naturally which again helps. I'm naturally very powerful and my size is now reflecting my strength.

I don't carb cycle or worry too much about what I eat, though I do eat well, and know a lot about food and nutrition and how my body responds to it :)
 
Ok well I've calculated the numbers for my diet and came up with the following:

Code: 
Eggs and Whey	Calories	Protein	Carbs	Fats
Eggs (3 - poached)	213	18	0	15
Bread (2 slices)	160	8	28.2	1.6
Butter	110	0	0	23.6
Whey and Water	118	24.6	1.8	2.1
Totals	601	50.6	30	42.3
				
[B]Protein Shake	Calories	Protein	Carbs	Fats[/B]
Whey (30g)	118	24.6	1.8	2.1
Oats (30g)	108	3.3	18.1	2.4
Milk (400ml)	200	14.4	19.2	7.2
Peanut Butter (40g)	237.6	10	7.6	20
Totals	663.6	52.3	46.7	31.7
				
Tuna Salad	Calories	Protein	Carbs	Fats
Tuna (127g)	139	32.6	0	0.8
Cheese (50g)	208	12.7	0.1	17.4
Mayo (2tbsp - full fat)	225	0.2	0.42	24.48
Olive Oil (2 tbsp)	240	0	0	18
Totals	812	45.5	0.52	60.68
				
Protein Shake	Calories	Protein	Carbs	Fats
Whey (30g)	118	24.6	1.8	2.1
Oats (30g)	108	3.3	18.1	2.4
Milk (400ml)	200	14.4	19.2	7.2
Peanut Butter (40g)	237.6	10	7.6	20
Totals	663.6	52.3	46.7	31.7
				
Chicken Salad	Calories	Protein	Carbs	Fats
Chicken (100g)	165	31	0	4
Cheese (50g)	208	12.7	0.1	17.4
Mayo (2tbsp - full fat)	225	0.2	0.42	24.48
Olive Oil (1 tbsp)	120	0	0	9
Totals	718	43.9	0.52	54.88
				
Evening Meal	Calories	Protein	Carbs	Fats
Brazil Nuts (50g)	341	7	1.6	34.1
Peanut Butter (30g)	153.5	5.9	4	12.8
Cheese (50g)	208	12.7	0.1	17.4
Totals	702.5	25.6	5.7	64.3
				
				
Daily Totals:	4160.7	270.2	130.14	285.56

Fat count seems ludicrously high but I'm struggling to keep the calorie count up if I take a few bits out. Thoughts?
 
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