how could i improve my diet

jordan282

jordan282

jordan282

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4 Nov 2009
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756
Breakfast: 50g of whey protein, big handful of oats and skimmed milk shake
Mid morning- Peanut Butter Sandwich /roll
Early Afternoon- Tuna Sandwich/roll
Early evening-fruit/nuts
After gym/rugby training-50g of whey protein with water followed by a healthy meal.

Obviously their are variations but I don't want to right an essay. I think my only downfall is too much bread.
 
Not enough meat, vegetables, eggs or fish.

Real food should be the staple of your diet. Supplemented with supplements, not based on them.
 
Freefaller said:
What are you trying to achieve?
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Well I am a rugby player I hit the gym twice a week hard. Its difficult to train for rugby,play and hit the gym several times due to time and restrictions on my body. On a Sunday I cant do anything due to pain! I am trying to shift excess fat whilst gaining some muscle
 
What? I play(ed) rugby and hit the gym hard - what time restrictions and body restrictions have you got?

IF you want to put on some mass, you need to eat more whole foods, you're eating sod all there to be honest. You need to eat a LOT more lean meats and fish, veg, and wholegrains (you'll need carbs for rugby and gym).

Don't know much about how much you weigh or what you do. But you need to really revise your diet and your lifestyle.
 
Most probably because you're barely eating anything to allow your body to recover.

What's 'a healthy meal'?

Looks like you're probably tipping around 2200-2500 calories at best. Which wouldn't really be enough for the gym, let alone running around playing rugby too.
 
joke thread right? if not you have issues....
you barely eat - where are your 3 basic meals? breakfast does not consist of a kidney inducing protein shake and nuts lol, same for evening meal.
so basically your actually only eating lunch properly.

your just pumping your body with chemical **** it seems, stop reading those fitness magazines and start learning how to cook a meal. bbcgoodfood will point you in the right direction.

and if you cant afford food, i suggest you spend less on shakes so you can start eating a substance that your body can actually do something with.
 
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iamtheoneneo said:
and if you cant afford food, i suggest you spend less on shakes so you can start eating a substance that your body can actually do something with.
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Source please to study prooving this?

It is well know that high protein diets can be taxing on the kidneys but I'd like to see information relating to whey, other than 'bro science'.

The OP does state a healthy dinner, in the evening but we've yet to find what this is. As already stated more whole food is required but is the attitude? :confused:
 
iamtheoneneo said:
your just pumping your body with chemical **** it seems, stop reading those fitness magazines and start learning how to cook a meal.
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Chemicals? It's just protein, nothing wrong with it. I agree he does need to eat more proper food but he can still have protein shakes as long as he isn't substituting it for a proper meal.
 
Yea, you're not getting enough 'real' protein in there. You want to up your meat and vegetable intake. You should look at body building diet if you want to pack on some bulk.
 
Real protein? Do you mean he needs a variety of protein sources? Protein powder is real protein.
 
my body building diet consited of
Morning = 6 egg white 2 yokes (scrambled) 2 slices of wholmeal bread
Mid morning = Protein shake creatine inc (creatine will help repair the muscle quicker)
Lunch = Steak or boiled chicken veg rice and greens
Mid afternoon = protein shake with whole nuts and fruit
Evening meal = Pilchards on toast *wholemeal with Baked beans (whole tin)
before bed id have my last protien shake or a protien bar

If you are looking to gain muscle bulk size etc YOU NEED TO EAT
If you dont you starve the body and it will store FAT as a defence and steal PROTIEN from muscle to convert into carbs to fuel your body and in such you will loose size and feal very weak

Protein shakes are great as PART of the balenced diet but not a replacment

take creatine as well and aminio acids (5 mins before a workout) and IRON tablets to keep the iron intake up as you excersize a lot also FISH as it has natuaral fatty acids in it and amega 3

TIS ALL GOOD

if you are trying to loose weight and NOT build size then a whole differant diet plan is needed

Every body is differant and need to plan there diets accordingly . this is just a guide and what worked for me
 
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iamtheoneneo said:
joke thread right? if not you have issues....
you barely eat - where are your 3 basic meals? breakfast does not consist of a kidney inducing protein shake and nuts lol, same for evening meal.
so basically your actually only eating lunch properly.

your just pumping your body with chemical **** it seems, stop reading those fitness magazines and start learning how to cook a meal. bbcgoodfood will point you in the right direction.

and if you cant afford food, i suggest you spend less on shakes so you can start eating a substance that your body can actually do something with.
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tumtums said:
Yea, you're not getting enough 'real' protein in there. You want to up your meat and vegetable intake. You should look at body building diet if you want to pack on some bulk.
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His diet is far from perfect, but you guys seem to to have some nutional misunderstandings too...
 
I'm not sure how excellent this diet is but i have:

30-40g Protein Shake in the Morning with 80g of Porridge with semi- skimmed milk (couldn't do water) sometimes have a little bit a syrup if i am getting bored of the taste

Workout- 45-60 Minutes

30-40g Protein Shake

1/2 bag of salad with cucumber, carrots, tomatoes and 1 tin of tuna with full-fat mayonnaise or Deli style Coleslaw (still hungry shall have a boiled egg)

Snack- 2 boiled eggs

Evening meal- Usually either a big portion of chicken/turkey/ lean beef

i.e. Tonight having lasagna but using chicken slices (99% chicken) instead of pasta sheets and white sauce is double cream with some grated cheese with a large side of vegetables usually Broccoli

(would like to have more fish for my main meals but just not a massive fan of it)

Before bed- 1/2 pot of cottage cheese with chives

then just drink lots of water with the odd one or two with no added sugar juice

and possibly a beer every now and again woopsy



If i am doing running on that day I have more carbs and will have granary bread for breakfast and lunch and run in the evening. If it is my long run i tend to have brown rice or wholemeal pasta for lunch not sure if that is good for me though.


I am no expert, and if the more experienced people comment about my diet not being suitable then listen to them.
 
My diet was excellant for what i needed and that is why i said A GUIDE not for everyone

He needs to keep protien and carbs up and get vits n mins from veg and other such foods

I stopped body building then went on a diet when i got up to 18 stone to loose all the fat as i put so much weight on (Had polyps in my nose and sinuses so could not breath and work out properly had op to remove them but by then i was 18stone of lard) so went on a completly differant diet and am now 11 stone 2 and i lost that weight in 1 year and managed to keep a good body due to knowing what i was doing so my advice is based on ACTUALLY DOING THE DIETS and spending time researching differances in workouts

IE fat loss dont let heart rate go above 120BPM otherwise you are hitting cardio and it will NOT efficiantly burn fat

Body building is much differant as i would do 1 cardio workout a week and 4 days would be spent doing 4 to 6 reps of very heavy weights on differant body parts etc and not worrie to much about heart rates strenth training is very similer to body building but slightly lower weights and 8 to 12 reps and 4 to 5 sets on each body parts etc

It would take to long to explain everything due to how differant people will react to each type of workout etc
 
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lynchy6789 said:
I'm not sure how excellent this diet is but i have:

30-40g Protein Shake in the Morning with 80g of Porridge with semi- skimmed milk (couldn't do water) sometimes have a little bit a syrup if i am getting bored of the taste

Workout- 45-60 Minutes

30-40g Protein Shake

1/2 bag of salad with cucumber, carrots, tomatoes and 1 tin of tuna with full-fat mayonnaise or Deli style Coleslaw (still hungry shall have a boiled egg)

Snack- 2 boiled eggs

Evening meal- Usually either a big portion of chicken/turkey/ lean beef

i.e. Tonight having lasagna but using chicken slices (99% chicken) instead of pasta sheets and white sauce is double cream with some grated cheese with a large side of vegetables usually Broccoli

(would like to have more fish for my main meals but just not a massive fan of it)

Before bed- 1/2 pot of cottage cheese with chives

then just drink lots of water with the odd one or two with no added sugar juice

and possibly a beer every now and again woopsy



If i am doing running on that day I have more carbs and will have granary bread for breakfast and lunch and run in the evening. If it is my long run i tend to have brown rice or wholemeal pasta for lunch not sure if that is good for me though.


I am no expert, and if the more experienced people comment about my diet not being suitable then listen to them.
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Whats is it you are trying to achieve <bulking or fitness ie cardio long distance running etc> as that diet defanatly isnt for weight loss hehe
 
therutz said:
Body building is much differant as i would do 1 cardio workout a week and 4 days would be spent doing 4 to 6 reps of very heavy weights on differant body parts etc and not worrie to much about heart rates strenth training is very similer to body building but slightly lower weights and 8 to 12 reps and 4 to 5 sets on each body parts etc
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What? You have strength training and bodybuilding completely the wrong way around ;)
 
No i havnt

Strenth training you work out till you hit around 14 to 16 reps then add more weight to hit 8 to 12 reps etc BODY BUILDING you work up to 8 to 10 reps and then add weight to drop it back to 4 to 6 etc

Diets are differant to as with body buildiong you do not worrie about putting fat on as well as this helps whilest in strenth training you wasnt to keep fat minimal

sorry if you think this is wrong but its what i was tought by pro body builders and a lot of research.
 
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