any nutrition experts?

For a start, you need to drop one / both of your bowls of cereal in the morning. They are empty calories and offer nothing useful to your body, except stopping you feeling hungry.

Porridge can be made on the hob (which is quiet).

Your diet is seriously lacking in protein and vitamins / minerals.

For your evening 5pm meal, start including some eggs (scrambled / poached / dry-fried etc).
 
Haze said:
I can eat like a horse and gain no weight, always been like that, people kept telling me as I get older it would change, 37 now and still the weight as when I was 17
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I hate you and hopefully your fat on the inside :)
 
thanks for all the comments everyone, really appreciate it :)

Quick update, using myfitness pal to eat at least 3000 calories a day now
im doing rough measurements


work can be difficult as they are not always there (or just 1 person that can only cook basic things like Fish and chips)

but, ive now added on the odd occasion the following :

Chicken
Salad
Chicken pie with Broccoli and carrots (had this tonight)
Greek Style yogurt with bananas
switched white bread to Wholemeal (but i might switch back to white, not liking the taste tbh)


myfitness pal was telling me i was getting no Vitamin A or C and practically zero protein before i added the above
 
ShiWarrior said:
The ones in the little sachets ? I heard they were bad for you, I buy the big packet of Quaker oats.


Tbh I think a sachet won't be enough for me I'd have 2 of them
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No, overnight oats. You soak the oats overnight in your choice of liquid (milk / yoghurt etc), and add fruit / seeds / nuts / etc. Means no cooking in the morning.

Google will turn up loads of recipes if you need a starting point.
 
Well I'm getting enough protein, been hitting over 100 grams a day (too much) so I'm eating normally now, hitting about right each day

At the moment, large bowl of porridge with 1 banana and milk, snack time I buy a sandwich which I varey each day, normally fish or chicken, sometimes a banana too or an almond croissant or 2
Lunch is either cooked meal at work if they are in (until 29 April) otherwise sandwich again.
Evening usually toast with cheese, but looks like illI be doing vegetables with chicken or fish soon
 
100g isn't too much, the RDA for protein is stupidly low - it's basically set at the bare minimum for health for a sedentary individual - and since it's the most satiating macronutrient, vital for growth/repair of lean body mass and aids in favourable body composition (in conjunction with actually using that lean mass to work against gravity in some manner) you can't really go wrong with a higher protein intake when doing manual work or anything athletic.

Looks like you're making some good changes though, keep up the good work.
 
ShiWarrior said:
Well I'm getting enough protein, been hitting over 100 grams a day (too much) so I'm eating normally now, hitting about right each day

At the moment, large bowl of porridge with 1 banana and milk, snack time I buy a sandwich which I varey each day, normally fish or chicken, sometimes a banana too or an almond croissant or 2
Lunch is either cooked meal at work if they are in (until 29 April) otherwise sandwich again.
Evening usually toast with cheese, but looks like illI be doing vegetables with chicken or fish soon
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good changes - but Cheese on toast has zero nutrional value for an evening meal. Change to the chicken/fish/veg as soon as you can.

Banana's are ok but they do have around 30g of carbs in a medium banana. so that's an extra 60g's a day of carbs.

Use myfitnesspal or https://www.nutritionix.com/ to log your food for a week and post back.
 
Calculators give you an educated guess of starting point to work from, then you can adjust calories up or down depending on what's happening in the real world as far as scale weight and measurements change (or don't) over a period of weeks - they're just a starting point to work from given their accuracy can be hit and miss due to input errors or tracking inaccuracies.

If meals are well structured and calorie intake is where it should be, then you'll be in the right ballpark for a good spread of protein, carbs and fats by default; it's only when you're chasing specific performance or body recomposition goals that tighter targets for the three macronutrients become a bit more important.
 
Sorry to hijack, got a question about whey protein in weight loss.

So i'm 6ft and quite obese so currently trying to lose my gut.

At the minute I struggle with breakfast, in terms of I find it hard to eat in the morning and when I do i find i'm usually starving after eating something like shredded wheat.

Rest of the day i'm pretty good at keeping myself strict with no snacks and drinking roughly 2-3L of water a day.

Lunch time is usually chicken and a massive bowl of mixed veg and when I get home from work around 6pm I'll have whatever's been made for me for dinner (Last night was a homemade chicken curry yum)


I've been suggested trying porridge with water and adding a scope/30g of flavoured diet whey protein powder as an alternative to sugar, is this something that is recommended for me? I like porridge anyway and have a box of Quakers 27g sachets in my drawer, but i'm clueless when it comes to nutrients in general, I normally just stick to three meals a day and try and get on with it.
 
Uncle_Gravy said:
Sorry to hijack, got a question about whey protein in weight loss.

So i'm 6ft and quite obese so currently trying to lose my gut.

At the minute I struggle with breakfast, in terms of I find it hard to eat in the morning and when I do i find i'm usually starving after eating something like shredded wheat.

Rest of the day i'm pretty good at keeping myself strict with no snacks and drinking roughly 2-3L of water a day.

Lunch time is usually chicken and a massive bowl of mixed veg and when I get home from work around 6pm I'll have whatever's been made for me for dinner (Last night was a homemade chicken curry yum)


I've been suggested trying porridge with water and adding a scope/30g of flavoured diet whey protein powder as an alternative to sugar, is this something that is recommended for me? I like porridge anyway and have a box of Quakers 27g sachets in my drawer, but i'm clueless when it comes to nutrients in general, I normally just stick to three meals a day and try and get on with it.
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It depends on how much sugar you're adding in really. What's the a typical measurement that you'll include in a bowl of Porridge? Also, how much Porridge are we talking about?

If you're serious about loosing some weight, download the myfitnesspal app and track everything you eat. If you put yourself into a caloric deficit then you WILL loose weight.
 
well the porridge sachet is 27g, I use water instead of milk and normally i'd just add sweetener instead of sugar to add flavour, obviously if I try that whey protein out I won't bother with sweetener.
 
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