Dietary Advice / Critique

Butty

Hi all,

Just looking for some advice on my current diet – any help would be appreciated. I’m 6ft and currently weigh 13.5 st. Not sure what my body fat % is but not particularly low but I also have a reasonably big build.

My goals are to add some bulk to upper and lower body and also reduce body fat particularly around that problematic midriff area!!

I’m currently doing a 4 day workout programme consisting of 2 days cardio and 2 days weights. Programme has been given to me by my personal trainer and I actually do the weights sessions with the trainer. Currently working through an area specific core and flexibility programme before I move onto the compound lifts in a few weeks time. Trainer put me through a detailed assessment and identified specific areas that I needed to strengthen and improve flexibility in order to get max benefit from my weights routine.

I feel that my diet is the final part of the puzzle that needs to be rectified. Think I’m in pretty good shape but would still appreciate comments.

Daily diet goes something as follows:

Breakfast:
Porridge / weetabix, banana and low fat yogurt (not one of the ones that’s low in fat but full of sugar – it has low sugar content).

I regularly go my gym sessions in the morning so on these days breakfast is split into:
Pre-workout – banana and yogurt
Post-workout – Chicken breat / tin of tuna, 2 boiled eggs and 2 slices wholemeal toast

10am:
Cup of tea, no sugar, skim milk
1-2 pieces of fruit (orange / apple / grapes / strawberries)

Lunch:
I generally have lunch in 2 parts (12pm & 2.30pm). Deli by work where I get 2 salads (Chicken/avocado/lettuce/tomatoes/peppers & beef/tomatoes/celery/peppers/lettuce/onions) so I have them separately.
On occasions I have a large wholemeal wrap with chicken, avocado, lettuce, tomatoe, onion, cheese, etc).

4.30pm
1-2 pieces of fruit (orange / apple / grapes / strawberries)

7pm
Dinner – usually consists of chicken / lean beef or lamb / fish with roast or boiled vegetables (carrots/broccoli/snow peas/beans/etc) and 300ml low fat milk

9.30pm
Varies between piece of fruit, a yogurt or if I’m feeling hungry perhaps some crackers and cheese.


Probably tend to eat a little less at weekends as I wouldn’t be up as early in mornings etc but don’t tend to eat much junk. My main vice is a few beers on Friday / Saturday night.


All advice would be appreciated!!

Mellor

It looks good on the face of it, it's quite similar to mine, but maybe its misleading, re: portion size.
What's your calorie requirement for maintenance? What are you aiming for?

If I was to change any areas,
Dinner - Change the milk to water. Its a small change that saves you 150 cals
Lunch - What way is the meat cooked in the salad, is there a dressing. As posted, it could either be really low calorie/carb or really high calorie/fat
Snacks - Its easy to over do it with fruit. 2 apples could be 200 cals, this twice a day could be a big chuck of your daily requirement. Refer back to portion size as this is fine if other meals are in check, sized smaller to compensate.

corkcomp

Butty wrote: »

Hi all,

Just looking for some advice on my current diet – any help would be appreciated. I’m 6ft and currently weigh 13.5 st. Not sure what my body fat % is but not particularly low but I also have a reasonably big build.

My goals are to add some bulk to upper and lower body and also reduce body fat particularly around that problematic midriff area!!

I’m currently doing a 4 day workout programme consisting of 2 days cardio and 2 days weights. Programme has been given to me by my personal trainer and I actually do the weights sessions with the trainer. Currently working through an area specific core and flexibility programme before I move onto the compound lifts in a few weeks time. Trainer put me through a detailed assessment and identified specific areas that I needed to strengthen and improve flexibility in order to get max benefit from my weights routine.

I feel that my diet is the final part of the puzzle that needs to be rectified. Think I’m in pretty good shape but would still appreciate comments.

Daily diet goes something as follows:

Breakfast:
Porridge / weetabix, banana and low fat yogurt (not one of the ones that’s low in fat but full of sugar – it has low sugar content).

I regularly go my gym sessions in the morning so on these days breakfast is split into:
Pre-workout – banana and yogurt
Post-workout – Chicken breat / tin of tuna, 2 boiled eggs and 2 slices wholemeal toast

10am:
Cup of tea, no sugar, skim milk
1-2 pieces of fruit (orange / apple / grapes / strawberries)

Lunch:
I generally have lunch in 2 parts (12pm & 2.30pm). Deli by work where I get 2 salads (Chicken/avocado/lettuce/tomatoes/peppers & beef/tomatoes/celery/peppers/lettuce/onions) so I have them separately.
On occasions I have a large wholemeal wrap with chicken, avocado, lettuce, tomatoe, onion, cheese, etc).

4.30pm
1-2 pieces of fruit (orange / apple / grapes / strawberries)

7pm
Dinner – usually consists of chicken / lean beef or lamb / fish with roast or boiled vegetables (carrots/broccoli/snow peas/beans/etc) and 300ml low fat milk

9.30pm
Varies between piece of fruit, a yogurt or if I’m feeling hungry perhaps some crackers and cheese.


Probably tend to eat a little less at weekends as I wouldn’t be up as early in mornings etc but don’t tend to eat much junk. My main vice is a few beers on Friday / Saturday night.


All advice would be appreciated!!

if everyones diet was that good it would be great!! There isnt really anything bad in there so it comes down to cals in VS cals out if your trying to drop fat ..