Diet advice.

m5ex9oqjawdg2i

Hi folks.

I made some changes to my diet lately, conciously eating healthier as I want to tone up and lose a bit more fat. My diet for the past 5 days is as follows.

Monday
8:30am: one shredded wheat mixed with a portion of All Bran with low fat milk
1pm: Left over stirfry with white boiled rice. Jar of sauce was added to the stirfry.
9:pm About 2 slices of McCambridge bread with calvita cheese.

Tuesday

8:30am: one shredded wheat mixed with a portion of All Bran with low fat milk
11:00am: one hard boiled egg
1:00pm: Half a pan of McCanbridge with tuna mixed with mayonaise and sweetcorn on a nice portion of leutice.
4:00pm: Apple and some Glenisk vanilla low fat yogart.
9:00PM (Can't remember exactly but I will put it up soon)

Wednesday

8:30am: one shredded wheat mixed with a portion of All Bran with low fat milk
11:00am: one hard boiled egg
1:00pm: Half a pan of McCanbridge with tuna mixed with mayonaise and sweetcorn on a nice portion of leuttce.
4:00pm: Some Glenisk vanilla low fat yogart.
9:00PM Home made vegitable soup with some potatoe, added one stock pot, chicken flavour.

Thursday

8:30am: one shredded wheat mixed with a portion of All Bran with low fat milk
11:00am: one hard boiled egg
1:00pm: Half a tomatoe, one boiled egg, 200g of tuna (in brine, drained) large portion of lettuce.
4:00pm: Some Glenisk vanilla low fat yogart.
9:00PM Home made vegitable soup with some potato, added one stock pot, chicken flavour.

Friday

8:30am: one shredded wheat mixed with a portion of All Bran with low fat milk
11:00am: one hard boiled egg
1pm: Nice portion of steamed celery, mushrooms and half a green pepper with some seasoning, basil and rosemary. Half a tomato, hard boiled egg and a small portion of lettuce, 3 slices of McCambridge bread with spreadable butter.


Not sure what I will have tonight, if I have anything at all...

I know there are some things that some of ye will object to, bread, butter, mayonaise etc etc, but these foodstuffs make eating the other foods bearable, especially on a continuous basis. If I don't have at least this then eating this will not last for long.

I used to drink a lot of tea with two generous tea spoons of sugar in each cup, I don't that much tea anymore, if I do it's only half a tea spoon per cup.

What do people think? I hope to continue this pattern for as long as I can, I want to add more protein in my diet, so might up the intake of tuna to one tin a day, or at least every second day. What are peoples opinions on the amount of eggs I eat? It's 2-3 a day, almost always hardboiled. Is this healthy?

Today is the only day I was hungry and I might get myself a packet of crisps later :P

Thanks.

columok

Height, weight, activity level?

At a glance that seems horrifically low on good protein, good fats and seems overly dependant on low nutrient carbohydrates. The exception seems to be your lunch when you stick with a tuna salad. Ditch the sugars, bread,breakfast cereal etc. Don't sweat the mayonnaise. Tbh i'm not sure how you aren't starving all of the time.

Skip the crisps maybe and get yourself some steak!!!

As an indicator my standard portion of eggs is 6 scrambled. I wouldn't worry about 2-3 a day and might get some of those into your daily breakfast or in the evening.

m5ex9oqjawdg2i

columok wrote: »

Height, weight, activity level?

At a glance that seems horrifically low on good protein, good fats and seems overly dependant on low nutrient carbohydrates. The exception seems to be your lunch when you stick with a tuna salad. Ditch the sugars, bread,breakfast cereal etc. Don't sweat the mayonnaise. Tbh i'm not sure how you aren't starving all of the time.

Skip the crisps maybe and get yourself some steak!!!

As an indicator my standard portion of eggs is 6 scrambled. I wouldn't worry about 2-3 a day and might get some of those into your daily breakfast or in the evening.

Height: 178cm
Weight: 84KG (But I wouldn't take this into account as I lift weights regularly)
Activity level: I got to the gym most nights for an hour to 90 minutes. Sometimes two hours if I have the time. I don't get home from work until 7pm so I don't have that much time to myself.

Ditch the breakfast cereal??? Why?

As for sugars, I don't it very very rarely. I don't even eat that much chocolate. Some at the weekends, maybe a picnic bar the odd time during the week. Haven't had anything like that in about 2 weeks now.

I barely changed my old diet and I seen results, I just want to get there faster is all. I know I don't need to change my diet in order to see results, as I have done that in the past. It just takes longer I eat more protein now than I used to, but I might go back on the shake. What you think of that?

I am not looking to seriously bulk up, I am more interested in reducing the fat %, I am very happy with my build and muscle content at the moment, well I could increace the triceps abd biceps a little, but that's it. Whenever I cook I use extra virgin olive oil, I use real butter when I have toast (which is not that often), I like to snack on nuts but I don't eat so much fish anymore as it's expensive. Rather not eat the breaded fish.

Is McCambridge bread not healthy? I need LOTS of fibre because of stomach problems I have had in the past. The bread, salad and all-bran help with this. It's an neccessity really.

I intend on increasing my intake of tuna, I love it but it does upset my stomach, producing a lot of acid and I find it hard to suggest sometimes.

I think I will get some cottage cheese from lidl too (thanks to the thread about snacking for that) but I have no idea what it tastes like.

I also want to stay away from any red meats, was suggested to me by my gym instructor.

Kimia

I agree with Columok, you need way more protein and leafy veg - how are you not starving all the time?

You seem to have way too many sugars in your diet so you probably are crashing up and down all day. Way too much bread. Eat leafy veg with your dinner/lunch and that'll help the fibre problem.

More eggs, more protein, more veg I'd say. What's your bmr?

columok

Joseph Hissing Shyness wrote: »

Activity level: I got to the gym most nights for an hour to 90 minutes. Sometimes two hours if I have the time. I don't get home from work until 7pm so I don't have that much time to myself.

Good stuff. Then you defo DEFO need more protein. You should be hitting in or around 200g a day if you're training regularily and trying to lean out.

Joseph Hissing Shyness wrote: »

Ditch the breakfast cereal??? Why?
As for sugars, I don't it very very rarely. I don't even eat that much chocolate. Some at the weekends, maybe a picnic bar the odd time during the week. Haven't had anything like that in about 2 weeks now.

Breakfast cereals are essentially sugar. Same for bread, pasta etc. You'd be much better off with veggies, meat, fish, eggs, nuts, fruit both in terms of nutrients and weight-loss wise.

Joseph Hissing Shyness wrote: »

I barely changed my old diet and I seen results, I just want to get there faster is all. I know I don't need to change my diet in order to see results, as I have done that in the past. It just takes longer I eat more protein now than I used to, but I might go back on the shake. What you think of that?

Shakes are a good way of supplementing your daily protein requirements but you still need to be getting 70-80% of your daily protein through whole foods! I try and go with a whey isolate to avoid the badvibe carbs and badvibe lactose.

I am not looking to seriously bulk up, I am more interested in reducing the fat %, I am very happy with my build and muscle content at the moment, well I could increace the triceps abd biceps a little, but that's it. Whenever I cook I use extra virgin olive oil, I use real butter when I have toast (which is not that often), I like to snack on nuts but I don't eat so much fish anymore as it's expensive. Rather not eat the breaded fish.

Good stuff!

Is McCambridge bread not healthy? I need LOTS of fibre because of stomach problems I have had in the past. The bread, salad and all-bran help with this. It's an neccessity really.

Gluten is very gut-irritational. Veggies are a much better source of fiber than wholegrains.

I intend on increasing my intake of tuna, I love it but it does upset my stomach, producing a lot of acid and I find it hard to suggest sometimes.

Take a look in tesco or marks at some of the precooked mackerel (peppered). really tasty and incredibly good for you. I can't stand canned tuna myself.

I think I will get some cottage cheese from lidl too (thanks to the thread about snacking for that) but I have no idea what it tastes like.

Not a fan myself but a lot of people swear by it!

I also want to stay away from any red meats, was suggested to me by my gym instructor.

Stupid advice. Red meat is part of our evolutionary heritage. It also tastes like win!

m5ex9oqjawdg2i

Kimia wrote: »

I agree with Columok, you need way more protein and leafy veg - how are you not starving all the time?

You seem to have way too many sugars in your diet so you probably are crashing up and down all day. Way too much bread. Eat leafy veg with your dinner/lunch and that'll help the fibre problem.

More eggs, more protein, more veg I'd say. What's your bmr?

What's BMR?

Where are all the sugars I am eating :eek:. I can only see them in the breakfast cereal, sorry

Leafy veg is good, I love it, but I can only really think of lettuce? I do eat quite a fair share of lettuce. Cabbage is another, will try to add this to my diet. (I find it hard to make big meals when I come home for two reasons, I lack the time, and it's late).

What do you mean crashing up and down? I don't know why i'm not hungry either, but i'm not complaining either :P

Compared to my last diet, this is much healthier. I will take on your advice and cut down on the bread (I thought I was being healthy there :P) and I will take on more leafy veg. I find I am hungry after eating a big salad though

metamorphosis

BMR = basic metabolic rate. What your metabolism would burn if it were lying in a bed like state all day activityless.

Might be of use to you - http://boards.ie/vbulletin/showpost.php?p=50956807&postcount=19

Use the formula to work out your daily calorie requirements.

Apart from All bran, vanilla yogurt, jar sauce, there is little other added sugars. Your diet is criminally low on fat and protein though. More meat and fish wouldn't go awry. Cottage cheese, plain natural or greek yogurt, nuts and seeds, nut butters.

If you find your hungry after a salad - add thing s like whole proper beets, radishes, sweet potatoe, brazil nuts, brocolli and cauliflower - bulk it up. season it etc etc.

m5ex9oqjawdg2i

ULstudent wrote: »

BMR = basic metabolic rate. What your metabolism would burn if it were lying in a bed like state all day activityless.

Might be of use to you - http://boards.ie/vbulletin/showpost.php?p=50956807&postcount=19

Use the formula to work out your daily calorie requirements.

Apart from All bran, vanilla yogurt, jar sauce, there is little other added sugars. Your diet is criminally low on fat and protein though. More meat and fish wouldn't go awry. Cottage cheese, plain natural or greek yogurt, nuts and seeds, nut butters.

If you find your hungry after a salad - add thing s like whole proper beets, radishes, sweet potatoe, brazil nuts, brocolli and cauliflower - bulk it up. season it etc etc.

My BMR is 1730. Thanks for the link.

Started eating a lot more lettuce now and a lot less carbs (rice pasta potatoes), fish can be expensive so I don't buy too much, I don't have a big budget at all. For the green leafy veg, I can only think of lettuce and cabbage... is this right?

Where would I get the 200G or protein? I eat 200G of tuna a day now (on average), How much protein does an egg have? I will try get in more steak, at least twice a week. Will start back on the shake on training days too.

When you mean proper beets, I take it it's the ones in the packages? How do you prepare the sweet potato? Would egg noodles be good? I could definately eat them no problems instead of rice, pasta, potato. I rarely eat jar sauce, I normally stir fry and add seasoning myself with some soy sauce.

If I ate porridge instead of the all bran, would this be better?

Kimia

So your calorie maintenance would be about 2941 yea? I assumed that you are moderately active. Do you want to lose weight? If so cut it down by 500 per day and you should be grand - about 2400 per day would suit you fine I'd say. Although tweak it to suit.

Leafy veg = spinach, cabbage, rocket, kale, broccolli, cress, celery etc.

You'll get protein from meat like chicken, beef, pork, lamb and also from fish. Lidl/Aldi do salmon fillets for 4 euro for 2 so that isn't too bad. One for dinner and one for lunch!

No, leave out the egg noodles, you don't need them. More veg! And I got a great tip somewhere, can't remember for the life of me where, but it was about veg and how some people hate eating it. I used to hate veg ya see. Well, this person said that people forget to dress veg, much like a salad, so no wonder people hated veg because they were eating it so blandly and not how it should be eaten!

So keeping that in mind, eat your creamed spinach, stir fried broccoli, rocket with olive oil dressing, kale & bacon, spinach & garlic & pine nuts, green beans smothered in parmesan etc. Yum!

In short, up the veg, fats and protein, lower the carbs.