Questions about my diet

stiofain2005

Hi i just have a few questions about my diet. Im 6ft and 12.6st. I normally play football but i have been injured for quite a while so i have cut down my diet to try and keep the weight off as i couldnt really do any exercise apart from a bit of weights. I had surgery to fix my groin injury 2 weeks ago and didnt really stick to my diet while i was at home for the 2 weeks. But back on my diet now. This is my diet:

9.00 - Porridge

11.00 - Apple and hard boiled egg.

1.30 - Wrap with chicken and cheese and a banana

4.00 - Some nuts and a yoghurt

6.00 - Brown pasta with chicken and a sauce

8.00 - Protein Drink

Now im just wondering if i am undereating as im starving by lunchtime and very hungry in the evenings after dinner? Im assuming that this could be cos i am used to eating more in the evenings for last 2 weeks. Have also been quite tired recently but that could be cos i dont really get any exercise.

Ok so assuming im not undereating how should i adjust my diet when i start training (fingers crossed) again. My normal schedule will be football training tue and thurs evening and weights in the gym in work at lunchtime for the other 3 days of the week. Wont do anything on sat as i have game on sunday.

Any help would be most appreciated.

g'em

12 and a half stone for your height is relatively light, and so you really don't need to be concerned about over-eating at the moment. Kudos for keeping your diet in check while you're injured but don't be worried about doing more than just a "bit" of weights - retaining and building lean muscle mass is the best insurance policy you can provide yourself to prevent unsightly spread and even prevent injury.

stiofain2005 wrote: »

9.00 - Porridge

11.00 - Apple and hard boiled egg.

1.30 - Wrap with chicken and cheese and a banana

4.00 - Some nuts and a yoghurt

6.00 - Brown pasta with chicken and a sauce

8.00 - Protein Drink

At first glance, yes, it looks like you may be eating too little although you haven't said how big your portion sizes are. Judging by your current weight and appetite I'd guess there the smaller side of moderate though.

The increased hunger and tiredness are both mroe than likely linked, the easiest way to get around it is to slowly push up your food intake and see how your body responds. Adding seeds, dried fruit and nuts or milled flax to porridge is a great way to increase your intake of healthy fats; these fats also increase your feelings of satiety and help you stay fuller, longer.

As you start to train again you'll need even more food to keep you topped up so you could look at having two lunches instead of one - one at 12 and one at two for example.

Hard-boiled eggs, chicken breasts and slices of deli ham are easy on-the-go snacks and I'm sure others can provide more examples...

stiofain2005

Thanks for the advice g'em.

I would definately say that the portions are small. I normally put seeds on my porridge but i have taken to having my porridge in work to have a few more mins in bed (god im lazy ). Think ill have to start bringing in the seeds with me.

I do understand the importance of weights.I have been doing weights for most of the year but when i say a bit i mean that i have not being doing really anything for my legs cos of the injury. Going to get a new program done in a few weeks though. it is just at the min i cant do any cos i cant lift anything heavy for a few weeks.

So think ill try and up the portions a little bit.

When im training for football and will be finished pretty late should i be replacing some of the carbs or should i just have more of a protein meal after as i will probably be going to bed soon after?

stiofain2005

Oh and regarding me being relatively light for 6ft, i would say im an average build but have a little bit of a belly at the mo so therefore i want bit of a calorie deficit to get rid of said belly. I could definately do with reducing my body fat %.

g'em

stiofain2005 wrote: »

When im training for football and will be finished pretty late should i be replacing some of the carbs or should i just have more of a protein meal after as i will probably be going to bed soon after?

Eat the carbs - you'll need them after training. Just try and allow an hour or so between bed and food, you're much less likely to get indigestion that way.

And as for the belly - train hard & lift - the belly will more than likely take care of itself

rubadub

g'em wrote: »

12 and a half stone for your height is relatively light, and so you really don't need to be concerned about over-eating at the moment.

Well in boxing he would actually be a light heavyweight, or higher depending on organisations. I am 5'11'' 165lb and still have a bit of a belly.

So think ill try and up the portions a little bit.

It would be worth getting a small scales and checking your portion sizes, even if just for a week or so. The "portion size" quoted on odlums porridge oats is 30g. This is a photo of 35g of muesli


Not much. Many overeat simply due to oversized portions. I used to easily eat 800kcal of muesli for breakfast.

It is worth learning how to read nutritional info and calorific values of all the food you eat. I guarantee you will be surprised by some. I would get some protein in the breakfast too. Maybe an egg or some whey in the porridge.

An Citeog

rubadub wrote: »

Maybe an egg or some whey in the porridge.

I know you meant just the whey in the porridge or an egg on the side, but has anybody tried mixing an egg in with the porridge? Doesn't sound the most appetising but I'm sure somebody somewhere has tried it before!

rubadub

An Citeog wrote: »

I know you meant just the whey in the porridge or an egg on the side, but has anybody tried mixing an egg in with the porridge? Doesn't sound the most appetising but I'm sure somebody somewhere has tried it before!

I make pancakes with oat flakes, egg, whey, water, milk.

Can be just oats and egg liquidised with a little water.

Mix and match as you wish, just use any old pancake recipie and use oats instead of white flour.

fatal

I started off at about 187lbs and this is what im currently consuming on a daily basis:

Breakfast: porridge + 5 eggs(5 whites 2 yolks)

mid mornin snack: 2/3 pieces of fruit and 500ml milk

lunch: somethin like a triple decker chicken sandwhich and 500ml milk or protein shake

afternoon snack: can of tuna

preworkout shake

postworkout shake

dinner: chicken of fish with veggies and 1 litre of milk

about 2 hours before bedtime: 1 litre of milk and maybe a tin of tuna

Most of milk which I drink is low fat milk.
In the space of 4 weeks my weight has gone from about 187 to just over 200lbs

stiofain2005

rubadub wrote: »

I would get some protein in the breakfast too. Maybe an egg or some whey in the porridge.

For the protein in the breakfast is it enough to put sesame sunflower seeds on it?

Ill defo look into getting some scales as the portion sizes always confuse me when im trying to work out how much i should be eating.