Overview of my diet please

Randell Floyd

Randell Floyd

Randell Floyd

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22 Oct 2004
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United till I die
Story goes:

Jan 06 : 20st 8 ( 5ft 11" ) 36.1% bodyfat
Current 17st 8 ( still 5ft 11" :p ) 30.0% bodyfat
Age : 25

It's been a slow year for the big weight loss due to one thing or another, but thats no real excuse in my eyes. My rough goal was around 1-2lb a week so I've fallen well short of that goal. But I'm looking and feeling far better so thats what I'm focusing on atm, I've lost over 4inch around the waist too.

What I need to focus on is getting the goal back on track for the loss.

I have been cycling on a static bike for last 6 weeks, and I'm doing around 25min, 5 nights a week. Distance per night is 12(km I think the machine is, as it has no unit ) at a speed av of about 31.0 ( again km/h?). As of today I am going too trial doing HIIT instead on the bike, 5min warm up, 30sec sprint, 1min cool down, 30sec, 1min etc for 20min, then a 5min cool down making 30min and hitting around 14km.
When I reach around 15st I'll be happy to go to the local large gym I'm sure, but as it stands thats not something I'm happy doing. My real aim is to be able to get back in the swimming pool again as I'm as very ( very ) strong and able swimmer and I can do 2500m with no great problem per swim at a fast pace. I was going to be a life guard but was too young to take the test at the time so that curbed my interest.

Diet is:
7am : Large bowl of Crunchy Nuts with around 300ml of skimmed milk.
12 : 2 x white bakery rolls with sliced chicken or ham ( around 1g of fat per slice ) and salad. 2 x small pears, 2 x small apples, 1 x banana and a packet of raisins. Packet of rivita bites.
6pm : This is my major problem, I don't cook as mother cooks while at home, she tries her best with cooking for a family of 5+ with trying to be healthy so plenty of fish, chicken and cooked veg. I just and have as little of possible of any bad meat etc that served with no other option. If I'm off I usually have a large fresh soup with around 12g of far in it, or if more time I cook rice with chicken and peas. I'll never eat any bad pudding, I'll have a healthy youghurt.

Snacks are kept to a minimum, with fruit being the choice most of the time, but I have some go ahead bars that are around 3g of fat if I'm in need.

I drink around 2-3lts of just water this time of year, summer being around 5lts. At a max I'll have one coffe for brekfast and one at night.



So any thoughts on the bigger picture for all this? I'm thinking maybe the change from two baps to two sliced of brown bread might be a good move, but bar the bad tea that I'm working on I don't see any real areas of change?
 
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not got time to have a read, but the first few lines got my attention.

nice work on the big loss so far :D

i'll have another read later :p
 
I'm no nutritionist, but I've had similar weightloss to yourself (went from 19st8lb about 8 months ago, to 17st1lb today - at 6'2" - not 6 foot 2lb ;)). I think your diet looks ok.

Before I moved to the system below, I got stuck at 18st7lb. Bear in mind I still have every Friday night on the drink and get through around 25 units of booze a week (this weekend was closer to 50, but it was a special occasion.....payday ;)).

My diet cut out white bread, replacing it with granary bread (which tastes nicer now) and splitting my lunch into two parts - first part is at about 10h30 - one sandwich and a portion of fruit and the latter lunch at 14h30 is a second sandwich (with similar meats to yours) and a bag of low-fat snacks.

Evening meal is much later than yours, so I snack on oatcakes or crackers at around 17h30 and eat a final proper meal at 19h30-20h30.

I've only been on a static bike for the last week - and started HIIT straight away. I'd hit a wall two weeks ago and then this week my weight started falling again - my HIIT is more like varied, but I'm done and dusted on the bike in 15 minutes each time - aiming for four loads a week with standard peddling every other couple of days. I've yet to be able tell you how effective it is, but time will tell.

I do some press-ups, crunches and bench dips to help try and define things a little better too. Makes me feel good afterwards :)

I'm sure someone will come along and give you some excellent advice, but in the meanwhile, from someone in a very similar situation, well done on the changes you've made so far - that's an impressive loss and you should be proud :cool:
 
Randell Floyd said:
So any thoughts on the bigger picture for all this? I'm thinking maybe the change from two baps to two sliced of brown bread might be a good move, but bar the bad tea that I'm working on I don't see any real areas of change?
Click to expand...

Well done on the weight loss so far!! :) If you are eager to get back into a pool go for it, don't let anything hold you back, play to your own strengths, you know you are a very good swimmer so use it to your advantage to lose the weight. You'll enjoy it more and your confidence will grow. :)

HIIT is a good idea, but have you got a real bike to do it on? As it would benefit you a lot more resistance wise.

Regarding diet the first thing I thought of was to change the white bread to brown wholemeal bread like you suggested, much better for you. How about cutting back the fruit a little, or is it more to stop yourself from being hungry later? Possibly break down the 3 meals into 5 smaller ones, breakfast 7am, mid morning snack 11am, lunch 1pm, dinner 6pm, late night snack 8/9pm. It should speed up your metabolism and aid your weight loss.
 
you could probably do better than Crunchy Nuts for breakfast...... keep up the good work though !
 
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Thanks for the inital replies.

I was hoping to split my meals into more small meals, but sadly I'n work I can't get a break from 8-12 so thats why I have to eat lunch at a strick 12, and then after 1pm I wont get a brek untill 4.30pm so it's a lost cause on the 5 meals a day think. Change of career soon might aid that mission though!

The fruit thing is a hunger thing, but I though aiming for the 5 fruit/veg a day was a good thing, I'm sure the major worry would be the sugar from the fruit but not much else? ( still good sugar iirc ).

On a positive note I only drink around 2 bottles of larger a month and a couple of shots of JD so alchol intake is a not a problem :p

I also have the mentality that if the family are having a chinese or say we might go out for a meal with my friends once every couple of months I just try and be sensible with what I order but just not worry too much about it, as I think thats how a lot of people crack and give up.

I have also found the a big brick wall on some weeks, even the ones I feel I ate very well and should have lost 2-3lbs, and I end up the same weight! I just have positive attitude and if I gain a pound I kick butt the next week to try and catch up, and if I loose a couple I have the same though on getting another couple in the bag.

I belive I have reached a point now, nearly 11months in that I know I wont give up, even if the goal weight takes another two years. I find my current diet pretty easy to go with as I'm a creature of habbit and it's not a weight on my mind ( bad pun I know ).

If I'm honest 18 months if my time limit at a push as I get my work shares bonus and I might be off to travel the world, so I'm hoping to be around 11-12st by then. Also in my mind once I get in the gym/pool the weight should drop off at a slighty faster rate as I'll be going full steam then.


My only other worry is left over skin after loosing around 8st, I don't think I've heard a man story after this, and if things are bad a cut of the share money might have to go on plastic surgery.




My weekly weigh ins
Date - Weight - Fat % ( n/a due to faulty scales )

Code: 
08/01 20.05 n/a
15/01 20.03 n/a
22/01 20.00 n/a
26/01 19.11 n/a
05/01 20.01 n/a
12/02 19.11 n/a
19/02 19.10 n/a
26/02 19.08 n/a
05/03 19.06 n/a
12/03 19.02 n/a
19/03 19.01 n/a
26/03 19.03 n/a
02/04 19.01 34.0
09/04 19.00 33.8
16/4  18.12 33.5
23/4  18.13 33.6
30/04 18.12 33.4
07/05 18.12 33.5
13/05 18.09 32.8
21/05 18.09 32.9
28/05 18.07 32.6
04/06 18.08 32.8
11/06 18.07 32.5
18/06 18.05 32.1
25/06 18.03 31.9
02/07 18.04 32.0
09/07 18.06 32.4
16/07 18.05 32.1
23/07 18.01 31.8
30/07 18.02 31.7
06/08 18.03 31.8
13/08 18.02 31.5
20/08 18.02 31.5
27/08 17.13 31.0
03/09 17.13 31.1
10/09 17.12 30.8
17/09 17.10 30.5
24/09 17.09 30.4
01/10 17.12 30.5
08/10 17.08 30.2
15/10 17.07 30.0
22/10 17.08 30.1
 
Jaap74 said:
you could probably do better than Crunchy Nuts for breakfast...... keep up the good work though !
Click to expand...


It's seem it's only around 6g of fat for the bowl, sugar might be a bit high though but it's a cereal I find I can eat without getting bored of, and sugar that at such a early time of the day, and the fact bar the sugar from fruit I'm not eating much sugar in my diet should just about fall on the OK side?
But any advise would be taken on board and tried.
 
Crunchy nut > special k
White rolls > brown bread

Thats the exact 2 things i changed when 'dieting'
 
Have you ever used calipers to measure your bodyfat %? I don't trust scales at all, but saying that at least your readouts form a pattern. Can you not secretly eat during work? :p There is a 5hr gap between breakfast and lunch, during that time you must be starving, once your body adjusts to this it can go into starvation mode where it stores fat not knowing when the next meal is coming, this will hold you back.

Fruit is good of course, maybe spread out more if you can manage 5 meals a day would be more beneficial. Regarding loose skin, you seem to keep yourself hydrated on 2-3 litres a day which is plenty, this will help reduce stretch marks, but maybe consider using some sort of lotion on yourself, I wouldn't have a clue what to recommend so I won't even try. lol

You've got the right attitude and with a little tweaking to your diet, the lbs will be coming off. :) Keep up the good work!
 
Personally i think its poor, firstly you could do a lot better than corn flakes. Oatmeal is a far superior breakfast. Also where is your protein source, your body has been inactive for roughly 8 hours and hasnt had any nutriants over that time so breakfast is the most important time of the day. So you need a protein source here, id chuck a boiled egg in, and a source of fruit.

7am - 40g Oats with 200ml Skimmed milk
- 1 boiled egg
- Item fruit

12:00 - Change it to a chicken breast, and have loads of vegetables

4:30 - Tin of tuna
- Piece of fruit
- Low fat natural yogourt

6:00 - 1 slice granary bread + thick peanut butter
2 boiled eggs
Item fruit
Drink

8:00 - Handful of mixed nuts
- Low fat natural yogourt


And get in the gym dont be scared of what people might think of you, i started of at 18st of pure fat and i didnt care about going in the gym, your going there to lose your fat and a good training routine is going to make a lot of difference to your weight loss. People go there to train not to lok at others and comment, your there to do somthing about your weight. Who cares what others might be thinking of you, who cares you dont know them so their not important. So just go there, if you want to lose weight you will go to the gym.

Add in some morning cario as well, get up earlier and do 30mins fast walk/light jog, this will make a difference.
 
scales? i would go get yourself checked properly.

my scales tell me i have 40% body fat (oh and 50% water), yet i know that is completely wrong!
 
Good work, keep it up until you reach your goal.

Go with the mirror, when your satisfied with how you look then you've reached your goal, the numbers dont really mean all that much once your happy :)
 
Randell Floyd said:
Atm it know that scales wont give me proper bodyfat but as a comparisment they do just fine :p
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yeah, as long as you use the same ones atleast it is consistent.
 
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