Diet Help

JamesU2005

JamesU2005

JamesU2005

Soldato
Joined
30 Nov 2005
Posts
3,084
Location
London
Trying to ditch some ever present bodyfat, as despite working out almost every day bar weekends, it would seem I'm not shifting any.

I'm almost certain this is due to my diet, and far too many carbs.

I don't think my current calorie in take is high at all, I'd be surprised if I tipped 2000, but thus progress over the past 6-months has been limited to non-existent.

Time for a change! So here's what I come up with so far.

7:00AM - Breakfast
Honey Oats Cereal with Milk
Whey Protein Shake

1:00PM - Workout 45 Minutes (Mon/Wed/Fri - Weights Split, Tue/Thur - HIIT Cardio)

2:00PM - Lunch
Tuna Sandwich with Wholegrain bread
Whey Protein Shake

7:00PM - Dinner
Chicken Breast
Vegetables


This plan is way off being useable, think I should probably be eating something before workout but not sure what.

Any help will be really useful.

Maybe there are some plans available online you would recommend?

Thanks,
 
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I'd say you're not eating often enough

You want to try and aim for 5-6 small meals a day, keep your metabolism at it's peak. Also, having a small amount of carbs before bed isn't a bad idea. Keep your metabolism working away while you sleep.

I'd include a meal an hour before your work out. And again at about 5pm. It doesn't have to be much, a handful of mixed nuts and dried fruit if you're at work and can't make anything or eat anything much.

Also, a cheat meal once a week is actually a good thing. Stops your metabolism from getting used too the low calorie intake and again, slowing down
 
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Not eating enough, relying too much on shakes. Eat more wholesome foods. Add eggs for breakfast, or some meat of some kind, or at least a decent cereal like porridge.

Add some veggies, fruit and nuts during the day.

Over cook the night before so you have something for lunch the next day - I do this a lot, it's very useful and a good way of getting some decent amount of food.

Whilst you don't have to eat every 2hrs on the dot, I find grazing throughout the day is much easier and makes me less lethargic than eating big meals 3x a day.

Some mince of some kind, in a tomato or sauce of your choosing with herbs and spices, cooked with some veggies, with a decent carb like wholemeal pasta or couscous , or wild rice for example can be split into small tupperware boxes and pre-prepared. I've bought 10 small tupperware boxes, 2 for each day at work with portions of food in there.

If you're worried about it getting samey, use one tupperware meal, and another meal.

Unless you're allergic to fish, add fish to your diet. Whilst I love my red meat, I now have 60% of my meals a week which contain fish. Sure, for lunch it's less easy, but certainly for dinner it's great.

My favourite breakfast is a couple of smoked haddock fillets, with 2 or 3 poached eggs, a small bowl of natural yoghurt with oats and cinnamon. Then later during the day I'll have a couple of portions of fruit, some mixed, unsalted, unroasted nuts. Then my meals spread around "lunch" (i.e. whenever I get hungry!). Then a banana and a coffee before going to the gym, and perhaps a bit of honey or chocolate to give me a boost if I'm feeling run down. Then unless I eat after coming back from the gym I'll have a customised FF post work out blend shake. (TM)!! ;) And then a low to 0 carb meal, typically fish, or lean meats, with lots (and I mean lots) of veg and / or salad. Then before bed I'll have some cottage cheese or some dried meat or any slow releasing protein - unfortunately whilst a steak would be ideal, it's not really practical! :D
 
Thanks for the pointers.

My big problem is that I'm stuck in the mind set that fewer meals and calories are the way to go, which obviously it's not, more about the quality of the food going in.

Lunch is the tricky one, because I'm at work and there are no kitchen utilities, which is why I suggested the Tuna on Wholemeal.

Also overall I'm not a big eater, never have been, but always been high on carbs nevertheless, so think I'll struggle having lots of meals.
 
What's your lifestyle like? Sedantry? Active? Do you go to the gym or do exercise regularly? Other than dropping bodyfat what else are you after?

Do you not have a microwave? If not, there are meals possible that you can eat cold, but it's up to your taste buds to accept it or not!
 
Freefaller said:
What's your lifestyle like? Sedantry? Active? Do you go to the gym or do exercise regularly? Other than dropping bodyfat what else are you after?

Do you not have a microwave? If not, there are meals possible that you can eat cold, but it's up to your taste buds to accept it or not!
Click to expand...

Well, I go to the gym every lunch time on weekdays, but for the rest of the day I'm pretty "sedantry".

For the past 6 months at 1:00PM it's been a Workout 45 Minutes (Mon/Wed/Fri - Weights Split, Tue/Thur - HIIT Cardio).

However, while I think there have been some small muscle gain, it's hidden under a layer of fat.

I feel the workout is right, but my diet is limiting my progress.

No microwave :( Which is why lunch is a bit tricky.
 
How about this for a diet example:

7:00AM - Breakfast
Porridge
Whey Protein Shake

10:30 - Snack
Fruit - Advice on which is best for Pre-Workout

1:00PM - Workout 45 Minutes (Mon/Wed/Fri - Weights Split, Tue/Thur - HIIT Cardio)

2:00PM - Lunch
Tuna Sandwich with Wholegrain bread
Whey Protein Shake

4:30PM - Snack
Dried Fruit

7:00PM - Dinner
Chicken Breast
Vegetables

10:00PM - Pre-Bed Snack
Suggestions - Not a big fan of Cottage Cheese.

I know I need to add more so please suggest, so long as it's simple and quick to prepare. Not in the house for very long. Working all hours :(
 
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If eating at work is difficult then I'd suggest having a bigger breakfast.

Something like what FF has is ideal - you could have an omlette with veggies which you could cook the night before, warm them up by adding to the omelette and then maybe a bowl of porridge (which you could add the whey too if you want) with a bannana and some cinamon.

All that would take around 15 mins to make and eat unless your like me and eat like a snail... :D
 
Go for more natural whole food as already mentioned and aim for more protein and more importantly fat (as this will stop you getting hungry between meals) and lower carbs.
 
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