what does my diet need less off or more of?

gym bunny

ok so my brekkie is weetbix with low fat milk and banana or wholemeal toast 11.00 am

then gym for 1 and half hours drink bout litre of water here 1.30 till 3.00

then have an apple and pear after gym. 3.00

dinner is nearly always meat poppies veg 6.00

if im hungry bout 8.30 ill have tea and a bit of cake/biscuits

in the morning i have a green tea pill too are these ok

what could i improve i wanna lose a few pounds please help:):)

baybike

Eat more often...'they' say to eat 6 small meals at regular periods throughout the day.
Try to keep track of the cakes/biscuits you're eating. We often eat these without realising how much we're eating of them
Cut back on white carbs...have more veg than potatoes on your plate, eat porridge/eggs instead of weetabix.

these points are just a few things I've learned in my weightloss quest:oI'm sure there'll be much better advice coming your way soon...but the best advice I could give you is read through this board, you'll soon see who knows their stuff and then take on board(and act on) what they tell you.

Good luck!

Frogdog

More protein in your diet, cut out all cakes and biscuits.

You should also post up what you do in the gym.

Obviously since you're trying to lose bodyfat I presume you're lifting weights?

gym bunny

what i do in the gym is treadmill for 30 mins and dats running not wwalking i do bout 5k in 30 mins

then i do weights; leg curl 25kg 3 sets of 15 reps
leg extention 27kg 3 sets of 15 reps
seated leg press 35kg 3 X 15

shoulder press 7.5kg 3x15
lat pulldown 20kg 3x15
free weights: bicep curls 2kg 3x15
tricep kickback 2kg 3x15
over head extention 3kg 3x15

then i do abs with the ab roller thing and then streching.

what do ye tink,could i do anything different or improve?:):)

tscul32

your lunch seems to be an apple and a pear. maybe if you ate more at that time you wouldn't be feeling hungry at night?

justsomebloke

from the look of it you probably aren't eating enough, that and you only seem to eat within a 7 hour window when you aren't snacking at night and you have no lunch. So either you don't start eating early enough of don't eat late enough in the day. That and your diet is missing both protein and good fats from the look of it.

In relation to your exercise regime I don't want to sound bad but it's a bit pants to be truthful. From the weights you are lifting and the type of exercise you are doing you probably believe the myth that if you lift any bigger you will put on to much muscle. As you may have noticed I called it a myth cause that is what it is a myth. Get an instructor to give you a proper weights programme based on compound lifts with free weights and you will see much better results especially if you get your diet in order

Frogdog

+1 to the advice Joe the Santa gave above.

gym bunny

have ye any sugestions for sometin small but better than an apple for lunch time i get full easy and stay full long enough. and when in the evening should i stop eating.?

with my exercise is the cardio ok and how could i change my weights?

thanks guys:):)

bp1989

dont believe the myth that you should stop eating after a certain point in the day. its your total food intake over the whole day which really matters.

Frogdog

There's nothing wrong with apples, they're very good for you, it's just that an apple and a pear don't constitute a "proper" lunch in my opinion. You should be aiming to get a mix of carbs, protein and healthy fats into all your meals. Could you have something like a small tin of tuna, a small chicken breast, a couple of boiled eggs, a piece of steak etc? Have one of these options with either an apple, a pear or whatever piece of fruit you wish.

As for weights, you seem to be using a lot of machines. The weight machines only target one muscle in particular. Ask your gym instructor to show you the compound exercises. These are the movements which require you to use more than one muscle, ie. bench press, squat, deadlift, military press, chin ups, pull ups etc. You will typically use free weights (dumbbells, barbells, your bodyweight etc.). These free weights require the supporting muscles of the muscle/muscles you're targetting to work also. Personally, I find it easier to increase the weight lifted with free weights, as opposed to machines, thereby creating more muscle which, in turn, burns more fat from my body.

The above is only a bit of advice from my own personal experience, hopefully others can add to it. However, you should read the stickies on this forum (particularly "Nutrition 101") and on the Fitness forum. Best of luck!

justsomebloke

here is the link in the fitness forum to the thread Frogdog is referring to http://www.boards.ie/vbulletin/showthread.php?t=2054876750

before going any further probably best to get your stats, goals and how often you train

gym bunny

thanks for all the advice ive improved my diet over the last few days and der is a difference already im eating more carbs and having more dairy is that the good fats.?

my stats are 5 foot 4 incehes and 9stone 9pounds i'd like to lose bout 7 - 9 ponunds and i train 3 days a week and do aerobic classes another day so bout 4 days working out a week.

im gonna get a weights program set up in the gym aswell tomorrow.

any more advice would b great
thanks.:):)

Frogdog

Gym bunny you're eating plenty of carbs already - it's more protein you need.

And dairy is a food group, fat isn't. You get the healthy fats (monounsaturated fat, polyunsaturated fat etc) from oily fish such as tuna, salmon, trout, mackerel etc, from nuts and seeds, avocados, olive oil and other oils, any nut butters or fish oil supplements, eggs, etc etc.

Have you read the stickies? Because if you have you wouldn't be asking questions like whether dairy is a good fat.

justsomebloke

Frogdog wrote: »

Have you read the stickies? Because if you have you wouldn't be asking questions like whether dairy is a good fat.

agreed read the stickies here and the one I posted to the fitness forum and then have a rethink of how you could make it better, post it and we can give suggestions

twincamman

eat plenty fruit and veg,anyway cake and buiscuits have to go,have a yougurt or something,dont just excercise in the gym ,get out to the woods and country,fresh air is good ,i was 22 stone ,now 16stone 12pounds,and i just did those simple things

metamorphosis

gym bunny wrote: »

ok so my brekkie is weetbix with low fat milk and banana or wholemeal toast 11.00 am

then gym for 1 and half hours drink bout litre of water here 1.30 till 3.00

then have an apple and pear after gym. 3.00

dinner is nearly always meat poppies veg 6.00

if im hungry bout 8.30 ill have tea and a bit of cake/biscuits

in the morning i have a green tea pill too are these ok

what could i improve i wanna lose a few pounds please help:):)

Ok you seem confused by what foods are in the macro nutrients. It is glaringly obvious that you have not read the stickies. Everything i bolded is a carb source

As you see your whole diet is pretty much carbs with very little of protein and very little healthy fats.

Protein sources:
cheese - not the processed muck slices but GOOD cheese, cheddar and also cotaage cheese

Dairy. With yogurts try to stick woth natural as the flavoured yogurts are full of suger generally.Milk, soy milk

Lean meat like chicken, turkey, steak

Fish.



Healthy fats:
Nuts and seeds(unsalted) like almonds, brazils cahsews. These are also a great source of fiber and also are a fair source of protein. Brazil nuts are an abundant source of selenium which we lack in this country,

Nut butters,

Fish

Cake and biscuits will do you no favours.
Try some good quality dark chocoalte.

Plenty of whole, unrefined foods will make your body function well and look and feel good.

Try to get in some more veg?

gym bunny

thank you ULSTUDENT this is exactly what i wanted to know now i can put it in to action.

i,m only new at this so i,m just learning so thanks again for puttin in in simple terms.:):)