Diet advice, want to lose bodyfat

#15

Can someone advise me on my diet?

I train kickboxing twice a week, but I am not happy with my results so far.
I have too much bodyfat so I have sorted out a diet that I want to stick to. Before I start, I want to make sure that it is ok.

My training is going to be as follows:
Monday: Gym
Tuesday: Running (3KM at first, working up to 5KM)
Wednesday: Kickboxing (90 mins - 120 mins)
Thursday: Light running, light weights.
Friday: Kickboxing (90 mins max)
Saturday: Light weights, light kickboxing training (30 mins of each).
Sunday: Rest.

My diet is going to be:

Breakfast: (one of...)
- 2 weetabix, regular milk
- Scrambled eggs (2)
- Boiled eggs (2)
- Porridge

Morning snack:
- Rice cakes with peanut butter (2) with orange juice

Lunch
- Wholemeal pitta bread with chicken, turkey or tuna. Followed by organic yoghurt with berries.

Dinner
- Organic pasta (tomato and basil sauce), with lean chicken or salmon. Broccoli, carrots.

Evening (one of...)
- Organic beans
- Eggs if I didn't have them for breakfast.

How does this look?

At the minute, I drink a lot of orange juice, is this good or bad?
Also, what are good alternatives to bread?
Is rice better than pasta?

If anyone could give me tips on what to do in the gym, I'd be very grateful, I don't have much of a clue when it comes to weights.

I know there are a lot of Qs in the post, but I would really appreciate any help or criticism!!

J-Fit

#15 wrote: »

Can someone advise me on my diet?

I train kickboxing twice a week, but I am not happy with my results so far.
I have too much bodyfat so I have sorted out a diet that I want to stick to. Before I start, I want to make sure that it is ok.

My training is going to be as follows:
Monday: Gym
Tuesday: Running (3KM at first, working up to 5KM)
Wednesday: Kickboxing (90 mins - 120 mins)
Thursday: Light running, light weights.
Friday: Kickboxing (90 mins max)
Saturday: Light weights, light kickboxing training (30 mins of each).
Sunday: Rest.

My diet is going to be:

Breakfast: (one of...)
- 2 weetabix, regular milk
- Scrambled eggs (2)
- Boiled eggs (2)
- Porridge

Morning snack:
- Rice cakes with peanut butter (2) with orange juice

Lunch
- Wholemeal pitta bread with chicken, turkey or tuna. Followed by organic yoghurt with berries.

Dinner
- Organic pasta (tomato and basil sauce), with lean chicken or salmon. Broccoli, carrots.

Evening (one of...)
- Organic beans
- Eggs if I didn't have them for breakfast.

How does this look?

At the minute, I drink a lot of orange juice, is this good or bad?
Also, what are good alternatives to bread?
Is rice better than pasta?

If anyone could give me tips on what to do in the gym, I'd be very grateful, I don't have much of a clue when it comes to weights.

I know there are a lot of Qs in the post, but I would really appreciate any help or criticism!!

Diet looks clean and rich in protein, you seem fairly active. I would say in that case you are overeating. Cut portion size and keep one eye on the scales. Adjust portion size according to your weight in the first two weeks. If you're stable, drop portion size. If your dropping, well done!

#15

J-Fit wrote: »

Diet looks clean and rich in protein, you seem fairly active. I would say in that case you are overeating. Cut portion size and keep one eye on the scales. Adjust portion size according to your weight in the first two weeks. If you're stable, drop portion size. If your dropping, well done!

Thanks, any idea how many calories that would be? Per day? I think you are right about overeating - I always seem to be hungry.

J-Fit

#15 wrote: »

Thanks, any idea how many calories that would be? Per day? I think you are right about overeating - I always seem to be hungry.

Drop around 500 to begin with and see where that gets you. Rinse and repeat. I have the same problem as you - always hungry but I have to seriously regulate myself to maintain by bf levels. I count calories fairly stringently because I know I have the capacity to go over yet I stay quite lean all year round. You may have to do the same.

bubblyone

#15 wrote: »

Can someone advise me on my diet?

I train kickboxing twice a week, but I am not happy with my results so far.
I have too much bodyfat so I have sorted out a diet that I want to stick to. Before I start, I want to make sure that it is ok.

My training is going to be as follows:
Monday: Gym
Tuesday: Running (3KM at first, working up to 5KM)
Wednesday: Kickboxing (90 mins - 120 mins)
Thursday: Light running, light weights.
Friday: Kickboxing (90 mins max)
Saturday: Light weights, light kickboxing training (30 mins of each).
Sunday: Rest.

My diet is going to be:

Breakfast: (one of...)
- 2 weetabix, regular milk
- Scrambled eggs (2)
- Boiled eggs (2)
- Porridge

Morning snack:
- Rice cakes with peanut butter (2) with orange juice
Be careful with the amount of peanut butter-great for healthy fats and protein but the calories add up really quickly. Try weighing it a few times until you get an idea of how much to use
Lunch
- Wholemeal pitta bread with chicken, turkey or tuna. Followed by organic yoghurt with berries.

Dinner
- Organic pasta (tomato and basil sauce), with lean chicken or salmon. Broccoli, carrots.
Organic probably won't make a huge difference...but portion size definitely will. Definitely definitely weigh out the pasta. It's very easy to throw out calories with carbs.

Evening (one of...)
- Organic beans
- Eggs if I didn't have them for breakfast.

How does this look?

At the minute, I drink a lot of orange juice, is this good or bad?
-How much is a lot? I'd probably just get rid of it. If you're trying to drop fat you may as well eat your calories and have the fruit. It's sugary but not filling you...and may actually contribute to your hunger
Also, what are good alternatives to bread?
-Oat cakes, rye crackers, tortilla wraps...if you have to have something
Is rice better than pasta?
-Depends on how you tolerate them. But brown rice and wholewheat pasta preferable if you must have them
If anyone could give me tips on what to do in the gym, I'd be very grateful, I don't have much of a clue when it comes to weights.
-Depends again on whether your main aim is fat loss or you'd like to improve strength/improve your kick boxing and drop fat as a nice side effect! I'm sure someone will chime in anyway.

I know there are a lot of Qs in the post, but I would really appreciate any help or criticism!!

Hope this helps!

Mellor

bubblyone wrote: »

Hope this helps!

To elaborate in case you don't get his point.
Paenut butter, while healthy (if its a clean variety) , is very calorie dense due to the fact that it is made 100% peanuts and will be 50-60% fat content. Now, I'm not saying that fat is bad, it isn't. But its easily to eliminate a deficit.

Pasta, organic or otherwise, is full of calories and white carbs.

Orange juice can have as much sugar as coca-cola

#15

Mellor wrote: »

To elaborate in case you don't get his point.
Paenut butter, while healthy (if its a clean variety) , is very calorie dense due to the fact that it is made 100% peanuts and will be 50-60% fat content. Now, I'm not saying that fat is bad, it isn't. But its easily to eliminate a deficit.

Pasta, organic or otherwise, is full of calories and white carbs.

Orange juice can have as much sugar as coca-cola

OK thanks.
What should I do if I want lower my bodyfat?

Rice instead if pasta?
Is there another fruit juice that has less sugar than OJ?
Or should I stock to water?

What spread should I use instead of peanut butter?

bubblyone

#15 wrote: »

OK thanks.
What should I do if I want lower my bodyfat?

Rice instead if pasta?
Is there another fruit juice that has less sugar than OJ?
Or should I stock to water?

What spread should I use instead of peanut butter?

To lose fat you need a deficit-fewer calories going in than you expend. Someone earlier suggested dropping your calorie intake by 500 per day which would be a good place to start.

Reduce your portion size of rice and pasta if you must have them and go for wholegrain/brown versions with a lower GI. Weigh them. They add significantly to calorie intake. Aim to get your carbs from vegetables and fruits in general though.

Water instead of fruit juice.

Nothing intrinsically wrong with peanut butter but it has around 90 calories per tablespoon and is easy to get measurements wrong and erase the deficit as Mellor said. This video goes through measuring: http://www.youtube.com/watch?v=JVjWPclrWVY

#15

Can anyone tell me if eating eggs everyday is a bad idea when trying to lose fat? Thanks.

J-Fit

Only if you exceed your caloric limit for the day.

#15

J-Fit wrote: »

Only if you exceed your caloric limit for the day.

Ok, I don't think I phrased it properly. My mistake. Are eggs high in calories?

J-Fit

#15 wrote: »

Ok, I don't think I phrased it properly. My mistake. Are eggs high in calories?

Somewhat. 90 in a medium one, 120 in a large but it all adds up. They are, by the way, one of the best foods you can eat for muscle gain or fat loss.

Mellor

J-Fit wrote: »

Somewhat. 90 in a medium one, 120 in a large but it all adds up. They are, by the way, one of the best foods you can eat for muscle gain or fat loss.

Obviously Medium/large is subjective. But I think you are over estimating the cals there.

The eggs I buy are 50-65g, and are about 75-90cals. A 90 cal egg is pretty big, 120 cals is huge

J-Fit

Mellor wrote: »

Obviously Medium/large is subjective. But I think you are over estimating the cals there.

The eggs I buy are 50-65g, and are about 75-90cals. A 90 cal egg is pretty big, 120 cals is huge

It's not that subjective if you shop in the same supermarket chain every time and purchase their 'medium' or 'large' range.

Tesco "Medium" range 90 cals http://www.tesco.com/superstore/xpi/6/xpi58999606.htm

Can't find one for the large but it does say it on the box. It's true when you weigh the actual egg's insides it can often come in less and other supermarkets may classify eggs in different sizes.

penguin00

Im no expert here but i will share my experience,
Was 15.5 stone last sept/oct..was getting out of hand so decided to do something about it..Always found other peoples questions here very helpfull and the advice usefull. Now down to a steady 13.5 stone with 6 new holes in my belt and alot more definition and got the old spot back on the gaelic football team!! ..I got most of my info from the stickies and the nutrition section..that G em mod knows what she is on about..I worked out my calorie needs from her post. I bought a food weighing scales and cut out the nutrition info from the pack on everything I ate. I worked out the cals, carbs, protien and fats for the weights of food I was eating and split it into 6 meals every day, reducing carbs to very little in the evening. I planned what I ate every week on a sunday and stuck to it. This made sure I didnt go over my.... say 2500 calories. I weighed myself every week same time in the morning time. If I didnt drop in weight I upped the cardio.(at a tough pace not a stroll or wee jog) and dropped the daily calorie intake for the next week. Its hard to get used to and a pain doing all the calcs but you will find you eat the same stuff every two weeks and get to know the contents of food in around a month...Ive stoped taking a daily diary of the food but keep up an exercise diary especilly for weights. Its good to look back and see the progress when you start to flag! it gives you another boost and makes you realise the hard work you have put in and gets you back in the mood for that next trip to the gym. Also I read burn the fat feed the muscle got it as an e book found it very usefull..One thing I can say is just be honest with yourself, get the training in and the diet plan sorted and give it time. the days are getting longer so more time to pound the pavements or get a cycle in.
Best of luck and sure keep reading the posts in this form to change up exercise plans to avoid boring workouts...you will get addicted to this site but thats a good thing.

P.

bubblyone

penguin00 wrote: »

Im no expert here but i will share my experience,
Was 15.5 stone last sept/oct..was getting out of hand so decided to do something about it..Always found other peoples questions here very helpfull and the advice usefull. Now down to a steady 13.5 stone with 6 new holes in my belt and alot more definition and got the old spot back on the gaelic football team!! ..I got most of my info from the stickies and the nutrition section..that G em mod knows what she is on about..I worked out my calorie needs from her post. I bought a food weighing scales and cut out the nutrition info from the pack on everything I ate. I worked out the cals, carbs, protien and fats for the weights of food I was eating and split it into 6 meals every day, reducing carbs to very little in the evening. I planned what I ate every week on a sunday and stuck to it. This made sure I didnt go over my.... say 2500 calories. I weighed myself every week same time in the morning time. If I didnt drop in weight I upped the cardio.(at a tough pace not a stroll or wee jog) and dropped the daily calorie intake for the next week. Its hard to get used to and a pain doing all the calcs but you will find you eat the same stuff every two weeks and get to know the contents of food in around a month...Ive stoped taking a daily diary of the food but keep up an exercise diary especilly for weights. Its good to look back and see the progress when you start to flag! it gives you another boost and makes you realise the hard work you have put in and gets you back in the mood for that next trip to the gym. Also I read burn the fat feed the muscle got it as an e book found it very usefull..One thing I can say is just be honest with yourself, get the training in and the diet plan sorted and give it time. the days are getting longer so more time to pound the pavements or get a cycle in.
Best of luck and sure keep reading the posts in this form to change up exercise plans to avoid boring workouts...you will get addicted to this site but thats a good thing.

P.

Sums it all up really! And BFFM is a great ebook. Tom Venuto really knows what he is talking about-no fancy stuff, no banned foods, no expensive pills...eat proper food (but fewer calories) and exercise. His body fat solution deals with the motivational aspect of it all too. Also very good!