Advice needed please!

zp

Hi people
Em... Joined to ask about this type of thing..
Could anyone give me information about a high protein, low fat, moderate exercise type diet.. If it exists at all?
Thanks in advance anyone that replies

Torakx

I just have a google search education with health but i would imagine turkey and chicken would be high in protein and low in fat compared to beef.
Avacados are high in good fats and i think very high protein too.
Im not sure how much fats are in an egg but obviously thats high protein.
Also it depends on your metabolism i think and if your looking to lose alot of weight fast (unhealthy) or just living a healthy lifestyle and letting it fall off all by itself
Or trying to put on weight! like myself.
my general rule of thumbs for eating any food at all is to consider everything as protein,fibre and carbs.
I ussually eat lots of fibre(veg) with my protein(beef,chicken) and sometimes a little carbs to go like one potatoe.
If im going to go out walking i will allow myself to have more potatos fo fast burning energy and it should go without saying drink lots of water before and after meals so it doesnt clog your system,same with fibre.
And stay off all packaged foods,all refined substances and nearly all additives
Thats the no brainer diet anyway that is used for candida albacans and i lost too much weight on it but i am healthy now.
Thats my 2 cents.

Frogdog

zp wrote: »

Could anyone give me information about a high protein, low fat, moderate exercise type diet

Can I ask why you want a high protein, low fat, moderate exercise type diet? What I'm getting at is; what are your goals (eg. lose bodyfat, put on muscle etc.)?

zp

Frogdog wrote: »

Can I ask why you want a high protein, low fat, moderate exercise type diet? What I'm getting at is; what are your goals (eg. lose bodyfat, put on muscle etc.)?

Thanks guys
I have literally no idea what I'm doing, but me and friend made a pact to get fit.. I've been wanting to for a good while but never get anywhere on starting to..
I guess I want to lose fat and put on some muscle yeah..
Thanks for replying

Frogdog

zp wrote: »

Thanks guys
I have literally no idea what I'm doing, but me and friend made a pact to get fit.. I've been wanting to for a good while but never get anywhere on starting to..
I guess I want to lose fat and put on some muscle yeah..
Thanks for replying

Great! Once we have an idea what your goals are we can give you specific advice on how to get there. But we'll need a bit more info as to where you are at the moment. We need:

1. Sex
2. Age
3. Height
4. Current weight
5. Current activity levels - do you currently do any cardio or weightlifting exercise, do you have a desk job or manual labour type job?
6. Current diet - list everything you have for breakfast, lunch and dinner, all snacks, and everything you drink. We want a "warts and all" description here. Also, are you allergic to any foods?
7. How much do you drink per week and do you smoke?

Sorry for all the questions but like I said previously once you give us more information we can give you more informed advice.

(And just one bit of important info relating to what you've posted already, a diet low in dietary fat will not help you lose bodyfat, but I'll explain that later and in more detail.)

zp

Not quite sure how much detail I should go into?
1. Male
2. 18
3. 165 cm (if I remember rightly) - no measure...
4. 65 kg (if I remember rightly) - no scales...
5. Student.. Cycle a bit.. Though less recently 'cause it's cold! Hiking occasionally.. Though again less recently.. The leaving cert kinda screws you over for going away for the weekend!
6. Usual 3meals a day:
Breakfast
Usually a slice of toast and a cup of tea or a bowl of kellogs type cereal.. Always a glass or two of juice to take with medicine.. Perhaps on the weekend a small fry on either Saturday or Sunday (not both though)
Lunch
6th year school student so..
10:50 - a salad, composing of lettuce, tomato, beetroot, cheese, meat (chicken & ham) and some dressing. One of those gain bar things..
13:00 - Sandwich, usually either lettuce, ham, cheese, tomato or some kind of meat and coleslaw. An apple (not always) maybe some kind of treat like a mini roll (not always)
Dinner
Varies a lot... Usually revolves around pasta, rice and meat in sauce.. Or meat.. I don't really eat red meat so it's always chicken... Bit of veg most of the time.. Will usually have some kind of desert.. Usually something like a mini roll.
Supper
Cup of tea, maybe a few biscuits (up to 4 but not more.. dunno why)

I drink about 2 / 2.5 litres of water a day.

Not allergic to anything as far as I know!

7. If I drink, it's on Friday.. Absolute maximum of 6 pints over the course of the night. Cider or beer. Beer I'm very particular about, German wheat beer like Erdinger, Franziskaner etc. Don't smoke as I'm asthmatic..

Anything else you need to know?

Frogdog

No, that's perfect. Ok, here goes;

The info you have provided in points 1-5 are normal. No issues there.

Point 6 however - your diet needs an overhaul if you wish to put on muscle and lose fat (your goal). Without getting your diet right, all the training in the world won't help you acheive your goals.

To put on muscle, you need to eat more calories than your body needs daily to function. These extra calories help your body recover/repair itself, so that your muscles grow. Some of these extra calories will also be stored on your body as fat. You cannot escape the fact that if you want to put on muscle you will also put on fat at the same time. And then if you want to lose fat you will have to eat less calories than your body needs daily. It's easier to put on muscle first and then lose fat afterwards as the more muscle in your body the more calories you burn.

Specifically with regard to your diet, you need to increase the amount of protein and fat. You eat mainly carbs. All food can be broken up into 3 macronutrients - carbohydrates, proteins and fats. Your breakfast is all carbohydrates, bar the 1 day a week that you get in protein in the form of a fry, which even then wouldn't be a great option. The carbohydrates you have in the morning are not even the good type of carbs to have. Toast, every Kelloggs cereal and fruit juice are all simple carbohydrates, which are basic sugars that lead to fat gain. You want complex carbohydrates, like oats (porridge), so that you have a steady supply of energy for a longer period of time. Throw in a few eggs into your breakfast and you're onto a great start.

Your salad at 10:50 sounds healthy enough, but I'm not sure what a "gain bar" is. If it's one of those Nutrigrain bars or the likes, leave it out. If it's a bar aimed at people looking to gain weight, it's probably carb heavy also, and you could do with it being left out also. At 13:00, the ingredients in the sandwich sound ok, but be careful with the bread. If it's white or brown sliced pan then it's no good for you. Brown sliced pan is white sliced pan, coloured brown. If you insist on eating bread, ensure that it's real brown bread, the type our grandmothers ate when they were our age, ie. the good homemade stuff. The apple is good, and the mini-roll can be excused as long as it's a rare treat as you said.

Dinner sounds ok, but try and go for the brown varieties of carbs (pasta, rice etc). And you probably wouldn't need such a big portion of them either. You should have a form of protein, two types of veg and one small portion of pasta/rice. Try and limit the mini-rolls/desserts.

As for point 7, that's ok.

Have a read of the following stickies from this forum and the Fitness forum. They'll give you great basic information and you can research further online from there.

http://www.boards.ie/vbulletin/showthread.php?t=2055963342

http://www.boards.ie/vbulletin/showthread.php?t=2055157091

Also, if you're looking at starting building muscle, I couldn't recommend the following program enough. It's a lot of reading, but it's worth it. Follow it to the letter and you'll make great progress.

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Basically, you need to read and learn more. The more knowledge you have the greater the chance of you acheiving what you want. It's like any exam - without studying/preparing for it, you can't expect to get great results. Best of luck!