Loose Weight and body fat

superref

Just wondering what people think of my nutrtion plan is like any advice is appreciated

Breakfast
Shredded Wheat or Cereal
　
Snack
Apple & Orange
　
Lunch
Chicken Layered Salad with Brown Bread
Pre Training
Protein Shake
　
Dinner
Chicken Brown Rice Schezwan Sauce
Fish Potatoes and Veg
　
Snack
Two Slices Brown Bread with Cheese Or Jam



few stats

height 6'1
weight 95kg
age 22

TommyKnocker

No expert here, but IMHO your diet is carb heavy and low in protein & healthy fats and is not the type of diet I would choose if my goal was fat loss.

superref wrote: »

Breakfast
Shredded Wheat or Cereal

Neither of these IMO are a good choice. Just High GI carbs with a little protein from the milk. I would go with some scrambled eggs with spinach and tomato or oats with some nuts and berries with coconut milk
　
Snack
Apple & Orange

Again High GI carbs. I would have somethign liek a small tin of tuna and maybe half an apple.
　
Lunch
Chicken Layered Salad with Brown Bread
Pre Training
Protein Shake

Personally I would drop the bread and increase the amount of salad veg I use. Depending on how long after lunch you train, I would question why you take a pre workout shake.
　
Dinner
Chicken Brown Rice Schezwan Sauce
Fish Potatoes and Veg

Chicken dinner contains no veg and I am guessing a pre made (bottled) schezwan sauce, which i smost likley full of sugar. I would drop the tice, have a good helping of veg and use a homemade tomato based sauce.

In the Fish dinner I would drop the spuds and increase the veg　

Snack
Two Slices Brown Bread with Cheese Or Jam

More carbs with a small amount of protein & fats from the cheese. I would change this to soemthing like cottage cheese with some mixed berries blended into it or soem scrambled egg with tomatoe and spring onion

carey

You should split your diet into percentages. ie if your aim is to build muscle you should be taking 40% of your calories through protein, 30% through carbs and 20% through healthy fats.
Thats only an example you can adjust it too suit your needs or goals.
In relation to your meal planning. You need more protein and Veg more than Carbs.
Heres my diet plan per day. Im an athlete who reguraly trains. Im 5 10" and weigh 90kgs. Ive built a lot of lean muscle from this diet.
Example diet:

Breakfast: Scrambled Egg Whites (5 whites, one full) with 2 slices of granary bread OR Porridge and a Protein shake all with one banana

Break: Tuna with 2 granary bread and salad ( this depends on what i had for breakfast, eg. if i have porridge i have this but if i have egg whites i have a protein shake and some fruit)

Lunch: Chicken Breast/turkey breast/red meat/fish with veg/ salad and brown rice/sweet potato

Mid afternoon: protein shake and apple with a handful of Nuts

Dinner: Again Chicken Breast/turkey breast/red meat/fish (vary in accordance to lunch) and veg with sweet potato or brown rice/wholegrain pasta

Night: Low fat Cottage cheese/Slimline milk/low fat cheese/anything low in saturates but high in slow releasing protein and a small amount of carbs

This is a total of roughly 200grms of protein. Notice after 6/7 o clock i cut down the starchy carbs and fats so your body absorbs protein and less amounts of fats and carbs. Is so easy to gain weight by eating fatty foods and high carb meals late at night or post workout. You should consume most of your carbs in the morning to set you for the day and less at night.
Hope this helps, ive followed this for the last 18 months and gained a lot of muscle mass and lost 1 and a half stone in fat. Good Luck!

Transform

carey wrote: »

You should split your diet into percentages. ie if your aim is to build muscle you should be taking 40% of your calories through protein, 30% through carbs and 20% through healthy fats.
Thats only an example you can adjust it too suit your needs or goals.
In relation to your meal planning. You need more protein and Veg more than Carbs.
Heres my diet plan per day. Im an athlete who reguraly trains. Im 5 10" and weigh 90kgs. Ive built a lot of lean muscle from this diet.
Example diet:

Breakfast: Scrambled Egg Whites (5 whites, one full) with 2 slices of granary bread OR Porridge and a Protein shake all with one banana

Break: Tuna with 2 granary bread and salad ( this depends on what i had for breakfast, eg. if i have porridge i have this but if i have egg whites i have a protein shake and some fruit)

Lunch: Chicken Breast/turkey breast/red meat/fish with veg/ salad and brown rice/sweet potato

Mid afternoon: protein shake and apple with a handful of Nuts

Dinner: Again Chicken Breast/turkey breast/red meat/fish (vary in accordance to lunch) and veg with sweet potato or brown rice/wholegrain pasta

Night: Low fat Cottage cheese/Slimline milk/low fat cheese/anything low in saturates but high in slow releasing protein and a small amount of carbs

This is a total of roughly 200grms of protein. Notice after 6/7 o clock i cut down the starchy carbs and fats so your body absorbs protein and less amounts of fats and carbs. Is so easy to gain weight by eating fatty foods and high carb meals late at night or post workout. You should consume most of your carbs in the morning to set you for the day and less at night.
Hope this helps, ive followed this for the last 18 months and gained a lot of muscle mass and lost 1 and a half stone in fat. Good Luck!

when you take in cabs does in no way what so ever matter for fat loss - you are simply eating less CALORIES in the evening, nothing more.

Also in the advice suggested there is no need to limit saturated fat in any way.