So ive decided to start working out - food intake

The_One

The_One

The_One

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Recently decided to start working out.

Mainly because it will give me something to do over the winter when im not out running and cycling.

Doing a beginners 3 day split

Currently only weight 10stone. Have been this weight all my adult life and hasn't fluctuated (30yrs old)

Am I eating a decent amount?

Breakfast - Two Weetabix with 200ml semi skimmed milk
Glass of orange juice

Mid Morning - 25g whey with 200ml semi skimmed milk

Lunch - Either a whole chicken breast with cous cous or noodles or tin of tuna with a jacket

Mid afternoon - 25g whey with 200ml semi skimmed milk/ some fruit

Tea - Red meat or chicken/vegetables/boiled potatoes or possible chilli with rice

Evening = Protein bar
 
How tall are you? Macros wise you can find online calculators / apps to help you track each days intake. There is a nutrition thread somewhere that is worth reading.

What routine are you on?
 
Use something like MyFitnessPal to log your food intake. Make sure you accurately measure the portions of food. Be shocked by how wrong your food intake is for your goals. Adjust, rinse, wash, repeat :)

That's pretty much how it went with me anyhow.
 
FrenchTart said:
Use something like MyFitnessPal to log your food intake. Make sure you accurately measure the portions of food. Be shocked by how wrong your food intake is for your goals. Adjust, rinse, wash, repeat :)

That's pretty much how it went with me anyhow.
Click to expand...

This, really just do this.

Weigh everything. How big a chicken breast? how much couscous, chilli, rice, veg etc? Remove all the variables and track with as high a degree of accuracy as possible.

Eggs, fish (mackerel, salmon), nuts, oats etc the list of foods is endless and is a common place suggestion easily found with a quick google :)
 
Removed the processed crap like weetabix, you don't need to take milk with a shake.

Eat more fish and veg, and more good fats like avocados and nuts.


But you need to log things and weigh things and be very honest with what you eat. Have you worked out your BMR and RMR? Measuring arbitrary calories and food intake without knowing what your benchmark is pointless.
 
Absolutely anything etc... People in this country have been conditioned to feel the breakfast needs to be cereal and so on. It should be regarded as just a meal. Whilst my normal breakfast is mackerel and eggs, I often will have left overs of dinner, or any sort of meat nearly always with eggs though! :D

You can make oaty banana pancakes if you like sweet things. (Eggs, a touch of milk, mashed banana, crunchy peanut butter, and oats.) you can whey if you REALLY want but it is unnecessary. You can change the fruits to suit.

Steak is always a breakfast of champions, but not affordable really.

Something which I loved about Malaysia, noodle broth with loads of meats - bliss! However that's too time consuming to make...

I sometimes use some turkey mince to make turkey patties for brekkie - loads of onions, chilli and herbs and spices. :D
 
Freefaller said:
Absolutely anything etc... People in this country have been conditioned to feel the breakfast needs to be cereal and so on.
Click to expand...

Tell me about it. People I know make comments about my "odd" breakfast habits. I'll eat anything I like for breakfast. Meat and rice is a good one.
 
If you're skinny then you aren't eating enough, regardless. You have had great advice already but I am going to be difficult and suggest you adopt the "see-food" approach, initially.

To get bigger, I find I generally have to be eating pretty much all the time. Admittedly, I have been 15kg heavier than my "before lifting" heaviest (leaner, too, honest) and so my BMR is a bit silly given my training habits, too, but if you are not used to eating a lot then eating everything is generally pretty fool-proof. :)

Track and be honest with your intake: this is probably the best thing you can do. Then go nuts with... Nuts. Fish. Seeds. Vegetables... If it once had eyes or was grown on a tree/plant, eat it.

If you don't want to over-complicate things, then just eat everything, doing your best to save processed crud to single points in the day, generally post-workout (not for anabolism, but because your glucose is through the roof, anyway).
 
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