another "is my diet good" question

fret_wimp

im mid 20's. I go to the gym 4 times a week. Im about 5.5 ft tall and a tiny bit over 10 stone weight. Im no way over weight, but i have a pinch of fat over my gut thats preventing me getting decent abs.
I go to the gym 3-4 times a week to help sort this out and watch my diet. I would appriciate if someone in the know would comment on my gym regeme and diet.

Gym Regeme is as follows:

• Run for 25 mins or 4km, whichever comes first.
• Do 150 crunches for the abs(5 x 30) with my feet elevated on the gym ball
• 100 (5 x 20)reverse crunches(Lie facedown on the floor with your palms near your chest. Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together)
• 30 (3 x10) bench press of 50kg's(notch 5 on the machine) ( i think, im not fully sure of the scale of the machine though)
• 30 (3 x 10) on a machine for shoulders(hold a bar like bicycle handlebars and pull it down to your chest, and let it back up again, again 60kgs if i understand the machine correctly(notch 6 on the machine)
• 30 (3 x10) for biceps and triceps each(60 total), again notch 6 on the machine.

This workout takes me roughly 60 mins and still gives me time to get to work after. Ive been doing this since Janurary. I used to go last year, but didnt have a habbit so woud go 3 times some weeks, and not at all other weeks. i now go at least 3 times a week, every week.


As for my diet, on an average day it consists of:


Breakfast
2 slices of O Hara's Wholemeal bread( you knwo the small slices), toasted with two spoons of beans.I was told beans or eggs are good for protien after the gym. hopefully thats correct.

Lunch
Brown bap with bacon leutice and tomato, and a fruit youhurt, weightwatchers, not because its low cal, but because i actually like the taste!

Afternoon snack
Muller fruit corner and bowl of kellogs special K red berries, again because it tastes awesome and is hopefully better for me than chocolate.

Dinner
Chicken Stirfry/ Beef Stirfry / Curry, all served with brown rice and salad.

Snack before bed
I may or may not have 2-3 rich tea biscuits with a cup of tea.


This diet and gym regeme is 10000% better than what i done last year as although i wasnt overweight then either, i was super unfit. Im thinking if i keep this up il eventually get to where i want to go, but just want to be sure im going the right way about it.

All comments appriciated.

Dovers

fret_wimp wrote: »

Breakfast
2 slices of O Hara's Wholemeal bread( you knwo the small slices), toasted with two spoons of beans.I was told beans or eggs are good for protien after the gym. hopefully thats correct.

Lunch
Brown bap with bacon leutice and tomato, and a fruit youhurt, weightwatchers, not because its low cal, but because i actually like the taste!

Afternoon snack
Muller fruit corner and bowl of kellogs special K red berries, again because it tastes awesome and is hopefully better for me than chocolate.

Dinner
Chicken Stirfry/ Beef Stirfry / Curry, all served with brown rice and salad.

Snack before bed
I may or may not have 2-3 rich tea biscuits with a cup of tea.


.

Your diet is not bad but it could be a lot better. Breakfast- wholemeal bread or any slow release carbs (eg. porridge) is good here. Try add some protein in the form of eggs. For lunch instead of bacon I would opt for some lean white meat eg. chicken/ turkey or some oily fish such as salmon or tuna. Yoghurt is ok but watch for the sugar content. Often low-fat yoghurts are made tasty with lots of sugar which can be just as bad as a high fat content.Try natural yougurt and add your own fruit. Afternoon snacks- Special K/ Muller fruit corner. These are not ideal as snacks due to the high sugar content of each (hence the great taste!) You should replace these with fruit/ nuts to stave off hunger between meals. Same goes for your bedtime snack, rich tea biscuits are no good. Try a glass of low-fat milk and a slice of brown toast. Dinner is fine

I notice you are lacking fruit and veg you need to include this in your diet aswell as lots and lots of water (aim for 2-3 litres per day) if you want to shed fat.

Hope this helps

Colm_OReilly

As a general rule whenever someone posts a 'is my diet good' question it's not.

Beans are not an exceptionally rich protein source. Eggs are. Overall too many carbs, and the starchy kind too. Reduce these in favour for healthy fats (nuts, coconut oil) and more protein (meat) and veg.

Get rid of the biscuits too.

Your workout routine could do with major overhaul as well.

fret_wimp

cool, thanks for the comments guys. I have asked my gym for a review of my diet and exercise regime, so hopefully i will get chatting to a trainer this week/next week to create a better program for me.

The only problem with eating more meat is that i dont eat poultry that is not free range, and the canteen here doesnt say where its poultry comes from. its an ethical thing more than anything else, but i guess il just have to work around it.

Il update when its done for completeness.

corkcomp

OP, your diet is ok (ish!) - at least it looks like a sustainable diet and its nothing too drastic BUT, I would make the following changes - have porridge with a couple of pieces of fruit for breakfast or wholemeal (100%) bread ... Lunch looks fine but make sure to bulk up with plenty salad + veg .. The afternoon snack is not great - ditch the special K, there is nothing of any value in there! maybe have bran flakes or a small bit of muesli or something with fruit + nuts + high fibre ... Dinner looks good ... The biscuits are a no brainer!

Regarding the gym routine, your cardio could definately do with a shake up, If you like your carbs i dont think 25 mins * 3 per week would cut it ... Even if you were to do 3 * 25 min proper HIIT cardio sessions I think it would be the minimum - i would do 45 mins flat out 5 or 6 times a week and this works!

fret_wimp

I hate porridge! Ive tried it with water, with milk, adding fruit, jam, honey and i hate it!

Is there any cerial ( wheetabix, bran etc etc) that I could substitute for the porridge?

Il lose the beans as of tomorrow. il have 1 piece of wholemeal toast and a poached egg. is that a better alternative? I just want to make some small changes now, until i get chatting with a trainer, which will take a week or two.

Dovers

fret_wimp wrote: »

I hate porridge! Ive tried it with water, with milk, adding fruit, jam, honey and i hate it!

Is there any cerial ( wheetabix, bran etc etc) that I could substitute for the porridge?

Il lose the beans as of tomorrow. il have 1 piece of wholemeal toast and a poached egg. is that a better alternative? I just want to make some small changes now, until i get chatting with a trainer, which will take a week or two.

The small changes you can make now are to start consuming more water (bring a two litre bottle to work and sip at it throughout the day), All bran/ Weetabix (no sugar)/ a good muesli any of these are fine for breakfast. Peanut butter (not a cheapo brand) on wholegrain toast is a good option also if you want to vary it a bit.