recommend me a diet

MyPeopleDrankTheSoup

Right, I read all the stickys as requested but I wouldn't mind some expert opinion from you folk to make sure I'm maximizing my time. I'm just back from a boozy 10 days in Eastern Europe and heading to Miami Aug 30th so trying to get in as best shape for that. Off the booze till then.

The scales say I actually lost weight after Europe but I can feel myself that I've put on fat and probably lost muscle. I'm 89kg in the morning now and about 5'10". I'm not sure of my body fat percentage but it's fairly high, I'm definitely not packing much muscle.

I'm hitting the gym every day and doing a bit of weights and then a lot of cardio, about half an hour on eliptical or 25 mins on treadmill. I'm planning on trying HIIT soon.

The most important bit, diet:
Morning
Boiled egg with salt and 2 or 3 slices of bread (need that bread, can't eat eggs without it)
or
2 Weetabix biscuits with a bit of whole milk

Lunch
Bagette with chicken, mayonaise, stuffing
or
Lunch in local restaurant, usually chicken breast with garlic butter (not good but lovely), mash and veg.
or
An apple/banana/orange if I'm not feeling too hungry
or
Tin of tuna

Dinner (after gym)
Loads of lean mince and some boiled potato, no sauce or butter. Love this meal, could eat it nearly every day
or
Salmon, spud and veg
or
Steak, spud and veg
or
Tin of tuna and fruit if I had lunch in the restaurant

Night-time
Some nuts, some fruit, some Glenisk low fat yogurth or some tuna.
Just one of the above usually.

Is this too much diet for my weight and height? I kinda think I might be eating too much and not actually calorie deficit but I'm hoping the high cardio makes up for this. And I don't want to do a crash diet where I have a serious calorie deficit too early.

Naos

Hi there George,

First off - I'm no expert

However it seems to me like you are eating a lot of carbs for someone wanting to lose weight:

- Try eat your carbs in the morning and at lunch.
- Cut out bread, potatoes, pasta and other starchy carbs. If you must, eat wholegrain bread and whole grain rice.
- Try cut down on salt.
- Eat 5 - 6 meals a day, with a 2 - 3 hour space inbetween.
- Cut out the mayo and garlic butter - It may be nice but is not helping you lose weight.

Here is a typical day for myself, I too am 5 10 and currently 83kg in the morning:

08:00 - 30g porridge with two scoops of Whey Protein + 200ml Milk
11:00 - Apple & Almonds
13:00 - Chicken fillet, 30g brown rice, stir fry veg & Green thai paste
16:00 - Orange & Almonds
18:00 - Chicken Salad (Lettuce, Tomato, Pepper, Onion,) & Fried egg.
21:00 - 1 Scoop Whey Protein + 200ml Milk

This is on my off training days. Now it may not be perfect, I'm still honing it, but it works for me and I don't feel hungry as I'm eating regularly. You can substitute the whey protein for tuna etc.

MyPeopleDrankTheSoup

That looks like a good diet, I might try and take it on for the month. Are you on calorie deficit?

Naos

Last time I logged it into fitday DOT com, it was around 2100 kcals.

So yeah it is a calorie deficient diet, because I've some fat I want to lose.

Note: On a training day I have a RAM shake after weights which is around 400kcals.

BraziliaNZ

yeah Naos's diet looks pretty good. Cut out that bread in the morning, if you want eggs just make an omlette and add veg and ham. Porridge is also a great breakfast, make it with water and flavour it with some yoghurt. Also get rid of the baguettes at lunchtime, those things are awful.