Eating/Exercise Routine Advice

roakes

roakes

roakes

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Joined
3 Aug 2004
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Birmingham
Hey all,

Need a quick bit of advice, see if I'm on the right track or what needs to be changed.

Right...so...I am Male, 26, 6ft3 and currently about 16 st 10 lbs. Looking to lose a couple of stone but been some weights too. I currently go to the gym on Mon, Wed and Fri nights.

So yeah, my current eating regime is:

On a gym day:

Morning: 50g oats heated up with water.

11am - An apple

1pm - Tuna & Cucumber sandwich made with wholemeal bread, tuna, extra light mayo and soya butter on the bread. Also a banana.

3pm - An orange

5:30pm - 100g fresh pasta with healthy stir in sauce and 1 steamed chicken breast

Then the gym.

On a none gym day it is the same but the 5:30 meal is cooked for me by my Nan and is whatever she decides to make really.

At the gym I am currently burning off about 650 calories total according to the readouts on the various cardio machines, also doing various weights but not pushing myself too hard.

Now I tried to quickly tally up my calorie intake (for a gym day) and I think it's probably around 600-700 calories total.

So...any advice? Get the feeling I'm probably not eating enough, I think I'm taking in less calories than I'm burning off, on a gym day at least.
 
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Yeah I looked at that site after doing a search, thing is I am not looking to start buying powders etc. rather just eat the food.

From looking around it looks like I do need to up my calorie intake to 2000 a day. I just need to find some extra bits to add into the meal plan above to do that, can anyone make any suggestions?

I am unable to cook any food during the day as being at work, so need to be able to prepare the extra either in the morning or the night before.

HELP! :)
 
Have a look again and a proper read.

There was bits on powders and steriods, but there was shed loads of suggestions and hints in the Bodybuilding Nutrition and Newbie Training articles.

Quite good, think I have figured out why I haven't been making quite the progress compaired to what I have been. :)
 
Yeah had a good read, will pop out tonight, pick up some cottage cheese, turkey ham, ryvita, peanut butter and some other snackables that are a good source of calories but low fat.

One thing I didn't get from it though, as I do about 650 calories burned by cardio (plus whatever from weights) should I be aiming to hit 2000 calories a day or 2650?

I need a nutritionist :)
 
go for about 2500ish, 2k is way to low for someone at 16 stone 10lbs in my opinion.

Aren't you starving all the time?
 
Hmmmm no not really, well, not what I would call starving. But yeah a little hungry, which was what made me consider I wasn't getting enough calories. I looked at the suggested meal plans and there was always a lot more than I'm having, so was looking for some suggestions to fill in the gaps :)
 
So then, before I disappear to Asda (need to get my camping stuff for Download too) What do you recommend I should pick up to add to the meal plan at the start? Just need something quick easy and lunchboxable :)
 
roakes said:
So then, before I disappear to Asda (need to get my camping stuff for Download too) What do you recommend I should pick up to add to the meal plan at the start? Just need something quick easy and lunchboxable :)
Click to expand...


Some nuts, raisins, you know those mixed bag things, perfect for snacks. Low fat yogurts too. :)
 
Ok so I picked up some ryvita, weight watchers cheese triangles, low fat peanut butter, cottage cheese with pineapple, low fat plain yoghurt and some bags of mixed fruit and nuts. All of which I will have each day along with the other stuff. Sound ok?

Thinking 2 ryvita with peanut butter, 2 with the cheese, then take small pots of cottage cheese and yoghurt too. The fruit and nuts are a pack of 6 mixed variety bags the "You are What you Eat" range.
 
low fat peanut butter? one of the good things about peanut butter is the fat, its a good source of EFAs :]
 
Just checked the jar, says non-hydrogenated fat, so assume that's still good? Just slightly reduce amounts of it.

Anyway, how does this look now:

Morning: 50g oats heated up with water, 2 ryvita with peanut butter

11am - An apple, 2 ryvita with low fat cheese spread, small bag of mixed fruit/nuts.

1pm - Tuna & Cucumber sandwich made with wholemeal bread, tuna, extra light mayo and soya butter on the bread, a banana, cottage cheese with pineapple.

3pm - An orange, 2 ryvita with wafer thin chicken slices, low fat plain yoghurt.

5:30pm - 100g fresh pasta with healthy stir in sauce and 1 steamed chicken breast.

Then the gym.
 
Would thrown in something after going to the gym,

200g cottage cheese before bed is a favourite for me.
 
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