help me clean up my diet

midlands19

hi guys

i would like ye to give me some diet advice to help me gain muscle and loose fat . i am 19 .5ft 9in and weigh around 65kg . i have recentaly joined gym to help strengthen as i injured back and neck in two road traffic accidents .i am doing 15 mins on cross trainer and 15 mins on bike along with 40 ab crunches daily .what sort diet should i wana see some results

bascialy all i want is for ye to give me some advice on what to eat so i can change diet completly .


ask me if u need more info

mark

metamorphosis

Very open question - there is not a one fit all diet. Post your typical daily diet including every morsel.

Read here -http://boards.ie/vbulletin/showthread.php?t=2055157091

here - http://boards.ie/vbulletin/showthread.php?t=2055156847

and here - http://boards.ie/vbulletin/showthread.php?t=2054876750

As a general rule of thumb cut out white flour/wheat flour - so all white bread, pasta, rice and refined sugars too - that's all your junk like crisps/choco/cake etc

Stick to whole foods - plenty of veggies, fruit, nuts and seeds, cottage cheese, dark chocolate, complex carbs like wholegrain rice/quinoa/oats/ryvita. Natural and greek yogurt, nut butters, tuna, chicken etc etc

Cut down on the carbs, get in plenty of heathy fats and up the protein


EDIT: you are light for your height - what are your goals? lose weight? definition? I would scrap your current program in favour on intervals/HIIT and a solid weights programme like starting strength or a programme hitting the compound moves like squats, deadlifts, bench press, military press etc.

Exrx.net shows videos of all these exercises.

midlands19

ULstudent wrote: »

Very open question - there is not a one fit all diet. Post your typical daily diet including every morsel.

Read here -http://boards.ie/vbulletin/showthread.php?t=2055157091

here - http://boards.ie/vbulletin/showthread.php?t=2055156847

and here - http://boards.ie/vbulletin/showthread.php?t=2054876750

As a general rule of thumb cut out white flour/wheat flour - so all white bread, pasta, rice and refined sugars too - that's all your junk like crisps/choco/cake etc

Stick to whole foods - plenty of veggies, fruit, nuts and seeds, cottage cheese, dark chocolate, complex carbs like wholegrain rice/quinoa/oats/ryvita. Natural and greek yogurt, nut butters, tuna, chicken etc etc

Cut down on the carbs, get in plenty of heathy fats and up the protein


EDIT: you are light for your height - what are your goals? lose weight? definition? I would scrap your current program in favour on intervals/HIIT and a solid weights programme like starting strength or a programme hitting the compound moves like squats, deadlifts, bench press, military press etc.

Exrx.net shows videos of all these exercises.

this is only started programe as only in gym a week. my goals is to strenten up and get defined .

my daily diet would be asfollows,


no breakfast .


dinner
spuds vegs.and red meet ,

tea would be beans , ham,salads,sandwitches,


snaks truout day would be coke ,and mabey smarties lol and sometine crisps .which i know is not ok .post me trpical day what i should be eating



mark

bp1989

midlands19 wrote: »

this is only started programe as only in gym a week. my goals is to strenten up and get defined .

my daily diet would be asfollows,


no breakfast .


dinner
spuds vegs.and red meet ,

tea would be beans , ham,salads,sandwitches,


snaks truout day would be coke ,and mabey smarties lol and sometine crisps .which i know is not ok .post me trpical day what i should be eating



mark

Please eat breakfast. There are so many reasons why you should that I'm not even going to bother getting into, it's in the stickies. For one, if you don't eat breakfast you aren't kick-starting your metabolism for the day like you should. For your lunch, lay off the potatoes. Bread at dinner is also a no-no. You should know yourself that coke and sweets are horrible for you. You're not going to see results unless you change your diet drastically.

Right here I see:
-little protein
-no healthy fat
-next to none veg

You need a good source of protein with every meal (meat/eggs), and more fruit and veg. Cut out the junk and processed carbs and you'll see the weight fall off of you, provided you watch portion sizes.

The following would be a better diet:

Breakfast
Egg omelet with mushrooms &/or ham

Lunch
Tuna salad

Dinner
Grilled chicken breast with mixed veg

Snacks: Unsalted nuts, peanut butter, fruit, rice cakes, natural yogurt.

These are really just basics, and I'm no diet expert but even I know this stuff. It's trivial.

metamorphosis

If you read the stickies you will know what to do - it's not for us to prescribe you a day meal plan.

Good luck.

midlands19

chers guys will look and see now .