Brutally honest help needed

whitelightrider

Right folks,

Ive been on here a long time and have gotten some great advice from people. Im just getting back into training again and have set up my fitness log. However Ive noticed that I have little or no energy of late. I spoke to my instructor and he told me of the diet he is on - no sugar, no bread, and he feels great.

So I was wondering if people can advice me on what I should do. Here is my brutally honest diet and stats:

Height - 5ft 7
Weight - 11.5 stone
BF - Id say about 20%

7.30 am - Sugar free Muesli, cup of coffee, multi vit
10.30 am - Tea and toast
12.30 - Lunch - Ham and Cheese toasty
6.30 - Dinner - Pasta, Fish, Chicken, etc
11.30 - Bed

My goals - To get fit - Soccer on Tuesday, Karate on Monday, Gym on Thursday, Friday and Sunday.
Im starting back at the weights again so Ill need fuel for that.

As I said any brutally honest advice on a diet to try for energy increase would be considered!!!

d'Oracle

EAT SOME GODDAMN EGGS.





Brutal enough?

Jarren

not enough meat in your diet me thinks...and pasta for a dinner?..

Colm_OReilly

Too much carbohydrate in there - muesli, toast, bread, pasta at all your meals.

Not nearly enough protein in there, or healthy fats (nuts, natural oils)

Aim for protein at every sitting. Here's a good guide to gradually change your diet we've found works well for some people. For others, going straight into paleo/zone seems to work best.

whitelightrider

d'Oracle wrote: »

EAT SOME GODDAMN EGGS.





Brutal enough?

Yes. Thats what Im looking for. Will try and work some eggs into the diet.

whitelightrider

jarecki1976 wrote: »

not enough meat in your diet me thinks...and pasta for a dinner?..

Well Pasta and bacon, or fish. Not completely a pasta meal. Carbonara with fish or meat.

whitelightrider

Colm_OReilly wrote: »

Too much carbohydrate in there - muesli, toast, bread, pasta at all your meals.

Not nearly enough protein in there, or healthy fats (nuts, natural oils)

Aim for protein at every sitting. Here's a good guide to gradually change your diet we've found works well for some people. For others, going straight into paleo/zone seems to work best.

Hi Colm,

Ive started to buy nuts from a shop in Eyre Sq so am working them in as snacks throughout the day. Will have to look at either multi vits or fish oils aswell as Im lacking in those.

Ill take a look at that article you sent me.

justsomebloke

how much fluid are you drinking and what about fruit and veg? Is there any specfic days that you feel less energetic

whitelightrider

Joe the Santa wrote: »

how much fluid are you drinking and what about fruit and veg? Is there any specfic days that you feel less energetic

Currently Im drinking between 1.5 and 2 litres of water per day, Monday to Friday. Its harder to keep this up at the weekend though.

Fruit and Veg - definitely not getting enough of these so will need to work this into my daily intake. Basically my diet up to now is pretty crap.

There's no day in particular Joe. I just dont have the energy I used to and Im only 31!!

whitelightrider

Thats a great article Colm. Thanks for sending it on. Ill make some purchases over the weekend - Fish oils, multi vits, protein and do up a sample eating plan trying to follow those guidelines.

slingerz

The difficulty is stickin to that diet though, you have to stick to it rigidly and keep the exercise levels up

justsomebloke

whitelightrider wrote: »

Basically my diet up to now is pretty crap.

Then this is probably the reason you are still feeling sluggish. As said you have a lot of refined carbs in your diet and a very little protein and good fats. The other thing is to make sure you are actaully eating enough and not under eating

BossArky

Quick observation - you may be trying to do too much: 3 gym session plus 2 cardio (soccer & karate).

What exactly are you doing in the gym on Thursday, Friday and Sunday?

Maybe cut out one of the gym sessions, whilst working harder in the other 2. One gym day could be squat & bench, the other could be deadlift & overhead press.

The stickies are worth reading for nutritional info.

whitelightrider

Was doing a split routine:

Day 1 - Chest/Bis
Day 2 - Shoulder/Tris
Day 3 - Legs/Back

I definitely do think that I am under eating and when I do eat Im not eating the right things. Thats why Im sluggish alot of the time.

BossArky

My usual-ish comments below in bold.

whitelightrider wrote: »

7.30 am - Sugar free Muesli, cup of coffee, multi vit ... when you get up put on a saucepan of water to boil and drop in 3 eggs. Don't bother waiting for the water to heat up. By the time you have finished shower, breakfast etc the eggs will have boiled and you can bring them to work to snack on at 9:30am-10am
10.30 am - Tea and toast ... have another egg (from above) and some almonds
12.30 - Lunch - Ham and Cheese toasty ...bring your own plastic lunchbox which was prepared the night before. Tuna, fresh veg (carrots, brocolli, peppers, etc), sweetcorn, bit of pasta or rice
2:30pm - fruit or nuts or egg
4:30pm - fruit or nuts or egg
6.30 - Dinner - Pasta, Fish, Chicken, etc
9:00pm - fresh veg to snack on from fridge
11.30 - Bed ... go to bed earlier if possible. More sleep = better recovery. Aim for 10:30pm

whitelightrider

BossArky wrote: »

My usual-ish comments below in bold.

Nice one BossArky. Was looking for that cos I knew you sent it on before.
Ill start that from tomorrow and see how it goes. Ill also look at getting fish oils and some multi vits. Any particular ones that would be recommended?

BossArky

whitelightrider wrote: »

Nice one BossArky. Was looking for that cos I knew you sent it on before.
Ill start that from tomorrow and see how it goes. Ill also look at getting fish oils and some multi vits. Any particular ones that would be recommended?

My info above won't turn you in to Hercules but should be a step in the right direction.

I don't have any particular fish oil or multi vit recommendations. I take a seven seas cod liver oil tablet each morning if that helps.

whitelightrider

BossArky wrote: »

My info above won't turn you in to Hercules but should be a step in the right direction.

I don't have any particular fish oil or multi vit recommendations. I take a seven seas cod liver oil tablet each morning if that helps.

Definitely dont want Hercules, but more energy would be a welcome change!!! Thanks again.