Diet-what's missing

thesecretforme

Okay I'm trying to make improvements to my physique. I've a skinny frame.
Here is my diet:

Breakfast:

Bowl of Special K/Toast
Tea

Lunch:
Toasted Ham Sandwich/Soup and Bread

Dinner:
Meat, Potatoes, Vegetables.
Glass of Milk

Snacks:
Tea with cake/biscuit.

Supplements:
Multivitamin
Vitamin D
Fish Oils.

metamorphosis

thesecretforme wrote: »

Okay I'm trying to make improvements to my physique. I've a skinny frame.
Here is my diet:

Breakfast:

Bowl of Special K/Toast - cut the special k. its rubbish. porridge?yougurt, fruit, eggs maybe?
Tea

Lunch:
Toasted Ham Sandwich/Soup and Bread-white bread? if so again chuck it because its rubbish. fish of some sort, cottage cheese and nuts, Veg thrown in too. is the soup home made ot pre packaged. you can make your own soup and make enough to last for a few days. all you need is veg, water and stock cubes

Dinner:
Meat, Potatoes, Vegetables.
Glass of Milk have lean cuts of meat like skinless chicken, turkey, steaks etc if there is any visible fat,cut it off. how many potatoes. dont go overboard with them. also try sweet poatoes. very good for you and nice

Snacks:
Tea with cake/biscuit.- everynight? once in a while is ok but you would be surprised how quickly that 'one' biscuit or 'sliver' of cake adds up. maybe a square or 2 of dark cocoa. 70% up. the higher the better

Supplements:
Multivitamin
Vitamin D
Fish Oils.

there's hundreds of topics on this. do a search and read them - read the stickies too.

you should aim to have protein, some veg and healthy fat at every meal. peanut butter is great source of protein and good fat. holland and barrets have a 1kg tup of it for ust over 6 euro. no added salt or sugar.

cut out the white bread/pasta/rice and replace with wholegrain. dont go overboard though with the carbs

do you go to the gym or exercise?

rccaulfield

Change everything- read about nutrition and the need for 6 meals a day with a portion of lean protein in each meal-give yourself 2 weeks for research then begin!

thesecretforme

Yes I work out regularly.

I don't like Peanut Butter.

Should I be taking sometype of Protein Supplement.

A few years back, I took Creatine-never again.

Protein Supplements are fairly expensive, amn't I right?

I tried cutting out white-bread completely but I just couldn't I go from having a mixture of white bread and whole-meal.

legend365

Try these:


Bowl of Oats - Either have them as is or microwave to have porridge (abit of jam or honey makes it edible)


Eggs - Do anything but fry em. Scramble, boil, hard-boil, omelette


Fish - Tuna, salmon

Chicken - grilled

Homemade veg soup - easy to make google is your friend.

FTA69

Should I be taking sometype of Protein Supplement.

You should be aiming to consume at least a gram of protein per pound of body weight, at intervals of about every three hours. Protein shakes and whanot are useful and conveniant for this purpose, especially if you are working/ have a busy schedule etc. It isn't prohibitively expensive and you'd get 4-6 weeks supply for around €30.

I don't like Peanut Butter.

Try eating cashew nuts then, they are a bit pricy though. You could just eat the peanut butter anyway, you'll get used to it after a while.

A few years back, I took Creatine-never again.

Why is that?

I tried cutting out white-bread completely but I just couldn't I go from having a mixture of white bread and whole-meal.

Why couldn't you? Swapping white bread for wholemeal, and white rice for brown rice isn't a big deal like. These are the sort of adjustments you'll need to make in your diet to see results, if you can't do that at least then you aren't going to make much progress to be honest.

rubadub

thesecretforme wrote: »

I don't like Peanut Butter..

What about other nuts?

thesecretforme wrote: »

Protein Supplements are fairly expensive, amn't I right?

No, not unless you like paying over the odds for brand names. www.bulkpowders.co.uk and www.myprotein.co.uk have unbranded whey very cheap. You can get a 5% discount for your first order with myprotein. You can enter my code at checkout MP99441 I get some "referral points" too if people use it.

I tried cutting out white-bread completely but I just couldn't I go from having a mixture of white bread and whole-meal.

I view them as different animals. I said to a mate I was eating just brown bread, he was saying white toast & butter was nicer than brown bread toast and butter. I was saying "well compare like with like, white toast & butter has more in common with mars bars"

colman1212

Just wondering where you guys generally buy nuts? Seem to cost a fortune anywhere I see them and always seem to have lots of added salt etc...

Vamoose Killers

Holland & Barretts have them cheap enough sometimes. No added salt etc.

VanBosch

I've seen Special K being slated many times on this forum as being rubbish. Is there any breakfast cereal which is okay to eat or are they all bad as they are usually processed/full of sugar? Are the Nestle ones which are whole grain any better? I heard Cherrios are meant to be okay?

I know porridge is the best but if you had to have a breakfast cereal which one would be best?

Thanks

FTA69

VanBosch wrote: »

I've seen Special K being slated many times on this forum as being rubbish. Is there any breakfast cereal which is okay to eat or are they all bad as they are usually processed/full of sugar? Are the Nestle ones which are whole grain any better? I heard Cherrios are meant to be okay?

I know porridge is the best but if you had to have a breakfast cereal which one would be best?

Thanks

Museli perhaps?

Vamoose Killers

I have some organic granola which seems to be pretty good for you. A good alternative to porridge.

blackgold>>

Eat more food.

metamorphosis

VanBosch wrote: »

I've seen Special K being slated many times on this forum as being rubbish. Is there any breakfast cereal which is okay to eat or are they all bad as they are usually processed/full of sugar? Are the Nestle ones which are whole grain any better? I heard Cherrios are meant to be okay?

I know porridge is the best but if you had to have a breakfast cereal which one would be best?

Thanks

It's all on the nutrition label. look at the ingredients. in nearly all cereals there is more than one type of sugar. Shredded wheat is the best out of them imo. no added salt/sugar or anything else followed closely by weetabix which has minimal sugar levels etc compared to others. then there is muesili but watch out. go for ones with no added sugar and WATCH the portion size! Then porridge - that's the ideal one.

Or why not make your own cereal. mixture of dried fruit, almonds, brazils, flax, proeten powder, pine nuts etc and add your milk.

Link to the cheerios nutrition info http://www.cerealpartners.co.uk/brands/cheerios.aspx

metamorphosis

Vamoose Killers wrote: »

I have some organic granola which seems to be pretty good for you. A good alternative to porridge.

Again be carefull to look at the labels to be sure. organic granola is fine but with granola in general what do you think keeps the clusters together .... SUGAR! it's a bitch!

Vamoose Killers

ULstudent wrote: »

Again be carefull to look at the labels to be sure. organic granola is fine but with granola in general what do you think keeps the clusters together .... SUGAR! it's a bitch!

This is the one I eat:

http://www.goodness.co.uk/cgi-bin/detail/stockcode/502013.html

metamorphosis

Vamoose Killers wrote: »

This is the one I eat:

http://www.goodness.co.uk/cgi-bin/detail/stockcode/502013.html

The one thing i hate about granola / muesli is that a portion does nothing for me. at least 35gms of porridge cooked looks substantail but the same of muesli just depresses me. its wayy too easy to overeat it imo. DAMN!

Vamoose Killers

But that one I linked too is pretty good isn't it?

Just find that it's good to change it up a bit. One morning porridge, the next granola, the next an omlette...

metamorphosis

Vamoose Killers wrote: »

But that one I linked too is pretty good isn't it?

Just find that it's good to change it up a bit. One morning porridge, the next granola, the next an omlette...

it certainly has a lot less sugar compared to many cereals. forsties is 37g per 100g i think and coco pops is 34g per 100gm, special K is the mid 20's per 100g. whereas this is 10g per 100g. by comparison weetabis is 4.4g sugar per 100g and you could add yougurt, fruit, nuts for some more affect.

goota ask is there really a need for the black treacle AND agave considering how agave is already so sweet.

However it is certainly better than most granolas out there or from what iv seen

with the agave syrup i know that it's a lot sweeter than sugar etc so it takes less of it to use than regular sugar

a couple articles that might be usefull reading http://www.latimes.com/features/health/la-he-nutrition30-2009mar30,0,4068006.story