My Diet / Routine, Yay or Nay???

djruane

Hi guys just wondering if you could have a look at my diet and see what ya’s think

I’m Male 22 yeas old 5f 11" and 78kg

8: 00 - Breakfast - 3 scrambled eggs and bowl of porridge

10:00 - Break - Hand full of mixed nuts

13:30 - Lunch - A wrap with egg mayo, chicken and sun dried tomatoes

15:00 - Break - Rice cake with natural peanut butter

18:30 - 20:30 Gym - usually do weights using the machines for about 30 – 45 mins then cardio for 45 mins (X-Trainer, rowing, bike, and or treadmill)

21:00 – 21:30 - Dinner usually chicken (1 breast) stir-fry or mince (1/2 pound) with home made sauce and veg or a 3 egg omelet

The rice cakes and peanut butter at 15:00 is a new addition since Monday before that it used to be more nuts. The porridge and eggs is also a new addition since last week before that I would have had 2 weetabix and all bran. The rest of my diet and routine has been the same for well over a month. However I am not seeing much progress. I admit I do have a bit more definition but I still amnt seeing any great results around my stomach / abs which is where id really like to tone up.

One other change I am about to make is the addition of protein shakes. I just got RAM for after my work out and am waiting on an order of Whey which I intent to have a shake of in the morning and before bed.

Should this make a bit of a difference? Any advice or direction would be much appreciated.

corkcomp

the gym routing defo looks good .. diet is not the worst but you could do with adding more fruit and prob a LOT more veg .. It could also be that your simply taking in too many calories, 0.5Lb of mince is a fair bit for one person ... we dont know how big the bowl of porridge is and it looks like you could be taking in 6 - 8 whole eggs / day some days? which might be a bit extreme ...

djruane

Well my porridge portion is half a cup of porridge with about a 1 cup of low fat milk. Yeah maybe I need to cut down my dinner sizes it’s hard to get portion sizes right when cooking for one though I usually cook dinner to and split it between two nights but maybe I am still left with too much. I’ll starting adding in more fruit so maybe an apple or pear a day? Also meant to say I’m drinking between 2 and 3 litres of water a day as well and take a Rubex tablet a day for vitamin C.

conceited

Try eat 5 small meals of around 400 calories .

djruane

Ok thanks, but why 5 meals instaed of 6?

Colm_OReilly

I can tell your gym routine is horribly inefficient. Were you given this by a trainer at the gym?

Quick points.

1) Use free weights, far more beneficial.
2) Use compound exercises like squats/deadlifts/press/bench
3) Add bodyweight exercises like push ups, pull ups, dips, lunges, etc
4) Don't use time on the cardio machines as an indicator of fitness/intensity/efficiency. Look to go faster or further in your workouts.

If you'd like any more help please ask.

djruane

Cheers for the pointers Colm, no wasn’t given my routine by a trainer just something I through together myself. I must start making more use of the free weights but find squats/dead lifts/press/bench a bit intimidating as I have no experience and I’m not very strong yet. Like what weight should I start at when doing these exercises???

Don’t really use my length of tome on the cardio machines to help indicate my level of fitness it’s to try and decrees my body fat to try and tone up my stomach.

Colm_OReilly

You can start with the bar, or if that's too heavy, there's probably pre fabricated barbells of lesser weight, or those fitness class heavy sticks for want of a better word you can start with and learn technique with.

There's good instructional videos over on www.crossfit.com or www.exrx.net.

In fact, spend some time browsing crossfit.com. I'm biased of course, but I think it's a fantastic resource.

djruane

Thanks again colm, ya ive had a look at that site its v.good. Been thinkn about going to crossfit Ireland in Tallaght so mite just get the finger out and go to that to sort out me technique and what not!