Advice on diet

Joey1349

I have started a big change to my diet as of late, in the hope pf losing 3 stone in the next few months. Along with this I am getting exercise in the gym also, swimming, running, walking, row etc.

I know alot of people on here know alot about diets and was wondering if anyone had any advice/suggestions/opinions of my current 'new' diet.

Typical day:

Breakfast:
Apple and Nuts (Brazil nuts), Orange juice

Lunch:
Salad (lettuce, tomato, hard boiled egg, tuna, low fat mayonaise) corn on cob plus 2 slices cooked ham.

Snack:
Low fat Fruit yogurt, cranberry juice

Dinner:
Steak strips, small portion of mash potato, onions, carrots, cabbage

Snack:
Cereal

Thats it, throughout the day I am rarely without a bottle of water in hand, so am getting alot of water in.

Hows it look? Should I increase veg, meat?
Thanks for the opinions, trying desperately to lose this weight!!:cool:

TommyKnocker

Hi Joey

Can you give you Sex (guessing male), height, weight, age please and also an idea of what a typical gym session look like.

Weights lifted, time or rower, treddie etc.


Best Regards,

Michael

Joey1349

B-Builder wrote: »

Hi Joey

Can you give you Sex (guessing male), height, weight, age please and also an idea of what a typical gym session look like.

Weights lifted, time or rower, treddie etc.


Best Regards,

Michael

Hi Michael, Im male yes.
18, 6' 2 in height, and at the moment I'm 18 stone. Typical gym session would be 20 mins tred, 20 mins bike, 10 mins row plus some other abs exercises. Still waiting for program to be done up by instructor.

TommyKnocker

Hi Joey

So for you current stats I reckon that you require around 3,370 calories daily to maintain the same weight. So you could knock around 500 calories off this figure, bringing you to around 2,870 to start losing around 1lb of body fat per week. You may notice a bigger loss for the first couple of weeks which will then taper off.

As you drop body fat (weight) you will need to reevaluate you calorie needs, as you will require less calories at 17 st than you do at 18 st and so on. I use this site to work out calorie for folks who do not know their body fat %

Work out your BMR and the click on the link to workout you daily calorie needs.

Typical day:

Breakfast:
Apple and Nuts (Brazil nuts), Orange juice

Not the greatest breakfast to be honest. Would be better with some oats with the nuts (and use a variety of nuts) with a small drop of milk and drop the OJ in favor of maybe 2 mandrins.

Lunch:
Salad (lettuce, tomato, hard boiled egg, tuna, low fat mayonaise) corn on cob plus 2 slices cooked ham.

Lunch is not too bad, but I would drop the mayonnaise and switch to a salsa and cooked ham is not the best protein source. Chicken, beef, turkey & Oily fish are best.

Snack:
Low fat Fruit yogurt, cranberry juice

Again not the best choice. Maybe try some peanut butter and half an apple or some cottage cheese with some berries blended in.

Dinner:
Steak strips, small portion of mash potato, onions, carrots, cabbage

Dinner is not too bad. But as your goal is to lose weight, then I think you should try to drop the mash and have more veg instead.

Snack:
Cereal

What kind of cereal? if it's some form of packet cereal, then it is probably loaded with sugars. Again try for some veg sticks or some cottage cheese and fruit.

When you are doing you gym induction tell the instructor what your goal is and ask him/her to base your routine on free weights rather than machines.

Better still have a look at either of these programs

• Starting Strength http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
• Strong Lifts 5x5 http://stronglifts.com/

And ask your instructor to go over these lifts with you. Start off with the empty bar until you have your technique sorted, then as the program states, start adding on weight gradually. These are probably some of the best programs for a beginner to weights.

Well Hope that helps some.


Best Regards,

M

Joey1349

B-Builder wrote: »

Hi Joey

So for you current stats I reckon that you require around 3,370 calories daily to maintain the same weight. So you could knock around 500 calories off this figure, bringing you to around 2,870 to start losing around 1lb of body fat per week. You may notice a bigger loss for the first couple of weeks which will then taper off.

As you drop body fat (weight) you will need to reevaluate you calorie needs, as you will require less calories at 17 st than you do at 18 st and so on. I use this site to work out calorie for folks who do not know their body fat %

Work out your BMR and the click on the link to workout you daily calorie needs.


When you are doing you gym induction tell the instructor what your goal is and ask him/her to base your routine on free weights rather than machines.

Better still have a look at either of these programs

• Starting Strength http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
• Strong Lifts 5x5 http://stronglifts.com/

And ask your instructor to go over these lifts with you. Start off with the empty bar until you have your technique sorted, then as the program states, start adding on weight gradually. These are probably some of the best programs for a beginner to weights.

Well Hope that helps some.


Best Regards,

M

Some great advice there Michael, thanks for the time into that! Im looking forward to getting down again. Its a slippery slope putting on weight, happens in a blink of an eye! So I sure as hell am not going to put it on again once Iv lost it, simply not worth it.
Thanks again Michael.