please critique my diet

bubbleking

Hi Everyone,

I have been trying to lose weight since January 1st - New years resolution :rolleyes: anyway I have been making steady progress - losing roughly 2.5lb a week but in the last 10 days or so I think I have hit a plateau. Im training pretty hard 4-5 times a week (i have a fitness log if people want to check that out) so it must be in relation to my diet. Any help would be greatly appreciated. Below is my diet for 2 separate days and i dont deviate much from this

day 1

8am - Bowl of porridge made with water and 2 slices of wholegrain toast

11am - piece of fruit usually an orange/banana

2pm - Tin of tuna with the Brine drained, two slices of wholegrain toast and a piece of fruit

5pm spag bol with 1/2 pound of mince and pasta instead of spagetti with Brocholli

8pm usually just 2 pieces of wholegrain toast if im feeling hungry and maybe some tuna on training days

Day 2

8am - 2 boiled eggs and 2 pieces of wholegrain toast

11am - piece of fruit

2pm - chicken salad with lots of lettuce and tomato

5pm - 2 baked chicken breasts drisseled in olive oil, with broccoli and rice - I try to eat wholegrain but its mostly long grain

8pm - usually just 2 pieces of wholegrain toast if im feeling hungry and maybe some tuna on training days

Thats pretty much it - I try to drink 2l of water a day and more on training days - how can this diet be improved??

Thank you all

Edit - oh forgot to mention im a 22yr old 5'10 male and i got my maintenance calories taken in the lab as part of an experiment they are 2600. on my trining days I eat bigger portions of carbs i.e. I just add more pasta /

edit again; I was 92kg im now 84kg but most of that was lost in the 1st four weeks roughly

SueWho

Are you male or female? I'm no expert but your diet looks good apart from the toast at 8pm- you just don't need that. Also why do you need to eat bread the same morning you eat porridge? I'd sooner eat a bigger bowel of porridge or add fruit/ nuts/ seeds to it than eat bread as well.

Also did you say you're eating 1/2 pound of mince in one dinner? That line isn't very clear. That sounds like too much mince, it's very fatty.

bubbleking

SueWho wrote: »

Are you male or female? I'm no expert but your diet looks good apart from the toast at 8pm- you just don't need that. Also why do you need to eat bread the same morning you eat porridge? I'd sooner eat a bigger bowel of porridge or add fruit/ nuts/ seeds to it than eat bread as well.

Also did you say you're eating 1/2 pound of mince in one dinner? That line isn't very clear. That sounds like too much mince, it's very fatty.

I have edited in some more info there - I am male

the only reason id eat toast at 8pm is because id get hungry after training - should i just not eat after training?

Yup I eat 1/2 lb of mince for dinner maybe twice a week - il cut that out so

SueWho

In fairness you're diet is very good. Lean steak grilled would be healthier than mince but there's not that much else you could really improve on, in my very unexpert opinion that is

Fear Uladh

SueWho wrote: »

Are you male or female?

The King part in the username gives it away.;)

OP can you post your fitness log?

bubbleking

sure here is my fitness log from boards - Like I said before I dont post my GAA training there because it isnt really quantifiable but Im training with the GAA 3 times a week

http://www.boards.ie/vbulletin/showthread.php?t=2055780137

Thanks for the advice so far

TommyKnocker

Hi BubbleKing

Just a few things.

1. When were your maintenance calories worked out? Back at the start of Jan when you were 92kg or recently when you are 84kg?

If at the start, the you have lost over a stone. You will need to workout your maintenance calories again, because what was maintenance at 92kg is over maintenance at 84kg.

2. Using this site http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ I calculate you maintenance calories at 3132 at 84kg. I used a multiplier of 1.6 on your BMR, which is between moderately and very active.

3. I take it you want to lose body fat and not just weight? If this is the case, then I would advise cutting down drastically on amount of starchy carbs you are consuming and try and get some good protein in at every meal. Try and swap in some veg, salads and fruit instead of the bread, pasta and rice.

Best Regards,

M

bubbleking

B-Builder wrote: »

Hi BubbleKing

Just a few things.

1. When were your maintenance calories worked out? Back at the start of Jan when you were 92kg or recently when you are 84kg?

If at the start, the you have lost over a stone. You will need to workout your maintenance calories again, because what was maintenance at 92kg is over maintenance at 84kg.

2. Using this site http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ I calculate you maintenance calories at 3132.

3. I take it you want to lose body fat and not just weight? If this is the case, then I would advise cutting down drastically on amount of starchy carbs you are consuming and try and get some good protein in at every meal.

Best Regards,

M

Thanks man,

they were worked out when i was 88kg - im getting the test done again next tuesday I think. It was basically done by wearing a mask hooked up to some weird machine for 3 hours while I completed basic activities such as sitting reading, washing dishes, sprinting, jogging, sweeping the floor, playing tennis etc and thats how they worked out my maintainance - dont ask me how it works because I have no idea

Yeah i want to lose body fat I had it taken when i was 93kg by a dexa scan (another research study) and it was 27% - id like to get the same done in maybe april to see how im getting on and id love to be in the 10-12% category.....so il cut out the starchy carbs but what are they exactly??

Thanks again

TommyKnocker

Hi BK

Items marked in bold are starch based carbs. I also added some samle changes in red.

day 1

8am - Bowl of porridge made with water and 2 slices of wholegrain toast

Try adding some nuts and seeds and maybe some berries to your porridge and cut out the toast.

11am - piece of fruit usually an orange/banana

Try getting some protein in here as well. Maybe switch to an apple with some cottage cheese and maybe some mixed nuts

2pm - Tin of tuna with the Brine drained, two slices of wholegrain toast and a piece of fruit

Lose the toast again and have a big salad. Mixed leaves, tomatoes, red onion, spring onion, mixed peppers etc...

5pm spag bol with 1/2 pound of mince and pasta instead of spagetti with Brocholli

If this is before training then the starchy carbs are not too bad. But don't go over board on them. Or you could drop the starches and increase the amount of veg with this meal. Also make sure you are using lean mince and mixed it around by using chicken, turkey steaks, Salmon, Tuna, steak etc

8pm usually just 2 pieces of wholegrain toast if im feeling hungry and maybe some tuna on training days

Again lose the bread. Maybe have some scrambled eggs and a salad or again cottage cheese and some mixed nuts.

Day 2

8am - 2 boiled eggs and 2 pieces of wholegrain toast

11am - piece of fruit

2pm - chicken salad with lots of lettuce and tomato

5pm - 2 baked chicken breasts drisseled in olive oil, with broccoli and rice - I try to eat wholegrain but its mostly long grain

8pm - usually just 2 pieces of wholegrain toast if im feeling hungry and maybe some tuna on training days

Best Regards,

M

bubbleking

B-Builder wrote: »

Hi BK

Items marked in bold are starch based carbs. I also added some samle changes in red.



Best Regards,

M

Thanks man really appreciate that