Diet advice

slingerz

Can someone critique this diet for me?
Breakfast: Protein Shake
Mid Morning: Tea
Dinner: Chicken or Beef or Bacon w/Carrots,Broccolli, Cauliflower, Cabbage
mid Afternoon: Tea
Evening: 3 eggs w/Tea or another protein shake
Been doing this for a while and havent seen anything happen. I dont think there is any carbs in there so I thought I would lose it.
I do weight training 3 times a week and cardio in the form of football/rugby training 2 other nights a week. 5ft 11 and 14 and 3/4 stone. Would love to lose a stone to a stone and a half weight by the time January comes around and pre season GAA training starts.
Any ideas?

rubadub

You could be eating far too little and slowing your metabolism. And I would have more whole foods, not just shakes, I mix whey with oats in the morning, or whey, oats, milk & egg to make pancakes.

You list "tea" as though its a meal! Have you worked out your calorie intake? if you are going hungry you are probably eating too little. You should read the sticky posts at the top of the page.

aye

Eat something!

You couldnt be getting enough calories, starving your body is not going to help.

your snacks need to be something more than Tea, have some almonds/ peanut butter on oatcakes/tuna.

personally i think you should have some carbs for your training.

try to get more in at breakfast too.

you need some healthy fats, nuts, fish etc and some fruit.

http://www.bodybuilding.com/fun/issa64.htm

corkcomp

slingerz wrote: »

Can someone critique this diet for me?
Breakfast: Protein Shake
Mid Morning: Tea
Dinner: Chicken or Beef or Bacon w/Carrots,Broccolli, Cauliflower, Cabbage
mid Afternoon: Tea
Evening: 3 eggs w/Tea or another protein shake
Been doing this for a while and havent seen anything happen. I dont think there is any carbs in there so I thought I would lose it.
I do weight training 3 times a week and cardio in the form of football/rugby training 2 other nights a week. 5ft 11 and 14 and 3/4 stone. Would love to lose a stone to a stone and a half weight by the time January comes around and pre season GAA training starts.
Any ideas?

there is a lot more to loosing weight than dropping carbs, also if you are lifting (hard?) 3 times a week and taking in a lot of protein maybe you are building some mass? You need to eat more (of the right things) - include fruit for brekie and salad with the eggs in the evenings and forget the shakes IMO ... depending on your body type and the intensity of sessions etc you may need to do cardio more then *2 per week - depending on how fast you want to get to your goal ..

TommyKnocker

Hi There

You can use the Harris Benedict Formula to work out your daily calorie requirements.

Harris Benedict Formula

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

First work out you BMR. This is the number of calories you would use up if you lay in bed all day and did not move too much.

Then adjust for your activity level

Harris Benedict Formula Activity levels

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

This gives you a rough ball park figure of the number of calories you should eat every day to maintain your current weight.

If your goal is to gain weight (lean mass) adjsut the calories upwards by between 300-500 per day and if your goal is to lose weight (fat weight) adjust the calories down by 300-500 per day. Of course you have to be eating the right kind of foods

If you know you Body Fat percentage (BF%), then use the Katch Mcardle Formula to calculate your calories, as it is suposed to be slightly more accurate as it takes into account your Lean Body Mass (LBM)

Katch Macardle Formula

370 + (21.6 * LBM in kg) * activity level

Katch Mcardle Activitiy Levels

• Sedentary = BMR X 1.2 (little or no exercise, desk job)
• Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
• Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
• Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
• Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

You should NEVER be consuming less then your BMR figure !!!

As has been posted already, read through the stickies both on the Fitness forum and also the Diet & Nutrition forum. Lots of good advice to be found ther for free

Hope that helps some.


Best Regards,

M

slingerz

rubadub wrote: »

You could be eating far too little and slowing your metabolism. And I would have more whole foods, not just shakes, I mix whey with oats in the morning, or whey, oats, milk & egg to make pancakes.

You list "tea" as though its a meal! Have you worked out your calorie intake? if you are going hungry you are probably eating too little. You should read the sticky posts at the top of the page.

I've read those stickys but to be honest I dont feel hungry at any stage. its a casein protein that i take not whey. i could add in a green apple or something to it also but I'd not sure i'm hungry enough for it. I may include a chicken fillet with the eggs but i dont like salads so i wont be eating them.

aye wrote: »

Eat something!

You couldnt be getting enough calories, starving your body is not going to help.

your snacks need to be something more than Tea, have some almonds/ peanut butter on oatcakes/tuna.

personally i think you should have some carbs for your training.

try to get more in at breakfast too.

you need some healthy fats, nuts, fish etc and some fruit.

http://www.bodybuilding.com/fun/issa64.htm

I would eat tuna but i find it pretty bland to be honest especially the tinned stuff. i heard the stuff in the pouches are supposed to be better so i might try them.

corkcomp wrote: »

there is a lot more to loosing weight than dropping carbs, also if you are lifting (hard?) 3 times a week and taking in a lot of protein maybe you are building some mass? You need to eat more (of the right things) - include fruit for brekie and salad with the eggs in the evenings and forget the shakes IMO ... depending on your body type and the intensity of sessions etc you may need to do cardio more then *2 per week - depending on how fast you want to get to your goal ..

Ya i've definitely put on some mass from the lifting as i am lifting pretty hard but I wouldnt think its a huge amount of mass. I may need to include more cardio and to be honest I'm not a fan of treadmills but i feel they are the only cardio machine to actually make me feel like i've been doing something. I may need to include a spot of this with the training

B-Builder wrote: »

Hi There

You can use the Harris Benedict Formula to work out your daily calorie requirements.

Harris Benedict Formula

English BMR Formula


Men: BMR = 66 + ( 1290.8) + ( 889.1 ) - ( 170 ) = 2075.9 *1.725 = 3580.9

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

First work out you BMR. This is the number of calories you would use up if you lay in bed all day and did not move too much.

Then adjust for your activity level

Harris Benedict Formula Activity levels

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

This gives you a rough ball park figure of the number of calories you should eat every day to maintain your current weight.

If your goal is to gain weight (lean mass) adjsut the calories upwards by between 300-500 per day and if your goal is to lose weight (fat weight) adjust the calories down by 300-500 per day. Of course you have to be eating the right kind of foods

If you know you Body Fat percentage (BF%), then use the Katch Mcardle Formula to calculate your calories, as it is suposed to be slightly more accurate as it takes into account your Lean Body Mass (LBM)

Katch Macardle Formula

370 + (21.6 * LBM in kg) * activity level

Katch Mcardle Activitiy Levels

• Sedentary = BMR X 1.2 (little or no exercise, desk job)
• Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
• Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
• Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
• Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

You should NEVER be consuming less then your BMR figure !!!

As has been posted already, read through the stickies both on the Fitness forum and also the Diet & Nutrition forum. Lots of good advice to be found ther for free

Hope that helps some.


Best Regards,

M

Ok according to your calcs i need 3580.9 calories to just maintain my current weight.

TBH I dont think i'm getting in anything near that amount so I figure I should be dropping weight. But it doesnt seem to be happening

aye

slingerz wrote: »

Ok according to your calcs i need 3580.9 calories to just maintain my current weight.

TBH I dont think i'm getting in anything near that amount so I figure I should be dropping weight. But it doesnt seem to be happening

rubadub wrote: »

You could be eating far too little and slowing your metabolism.

you should only be eating around 300 - 500 calories less per day

slingerz

ok but if i ate that much i would feel full and bloated beyond belief.

Is there any reason why I shouldnt be losing weight given my current diet is what i'm really asking i suppose

aye

slingerz wrote: »

ok but if i ate that much i would feel full and bloated beyond belief.

Is there any reason why I shouldnt be losing weight given my current diet is what i'm really asking i suppose

read this

http://www.exrx.net/Questions/StarvationEffect.html

t-ha

slingerz wrote: »

Can someone critique this diet for me?
Breakfast: Protein Shake
Mid Morning: Tea
Dinner: Chicken or Beef or Bacon w/Carrots,Broccolli, Cauliflower, Cabbage
mid Afternoon: Tea
Evening: 3 eggs w/Tea or another protein shake
Been doing this for a while and havent seen anything happen. I dont think there is any carbs in there so I thought I would lose it.
I do weight training 3 times a week and cardio in the form of football/rugby training 2 other nights a week. 5ft 11 and 14 and 3/4 stone. Would love to lose a stone to a stone and a half weight by the time January comes around and pre season GAA training starts.
Any ideas?

I think your lying is holding back your progress. Either that or you need to padlock your fridge at night.

slingerz

t-ha wrote: »

I think your lying is holding back your progress. Either that or you need to padlock your fridge at night.

What lying are you on about. I've put the facts down there.

corkcomp

IMO your metabolism could be shot from meal content + timing rather than taking in too few calories. I would try to make sure you have a proper breakfast and avoid shakes. if you cant or wont increase fruit or veg you will probably have to use portion control when dealing with carbs (and protein!)

t-ha

slingerz wrote: »

What lying are you on about. I've put the facts down there.

The idea that you could do that much exercise and eat that little without losing weight makes thermodynamics cry.

Either your workouts suck monkey balls, you've only being doing this for a day so far, your idea of having chicken for dinner involves raiding an entire chicken coop, or you're lying.

P.S. The calories still count, even if no-one sees you eat it (just in case that's where we're going wrong).

Yapamillias

slingerz wrote: »

What lying are you on about. I've put the facts down there.

For better accuracy you should find your body fat percentage and then your BMR. You want to be feeding your muscles while starving your fat stores to get rid of them. If your doing 3 days gym as well as other training youwill lose weight (as long as you are eating properly). Poster Aye remarked and gave you a link about the starvation effect. If you are eating too little your body will reduce metabolism as well as start storing more food as fat. 200-500 calories LESS than what you need and you will lose weight. You cant expediate the process by cutting out 1000-1200 more calories (or however many it is).

mega man

your eating too much protein.
If you wanna loose weight, dont eat so much protein. You maybe gaining muscle but loosing fat so thats why your not getting results on the scale.
plus carbs are far more important than protein.

scooby man

go out and do excercise works every time:)