Would love some food advice!

So I've literally just started a bootcamp which consists mostly of weights in a circuit type environment.

The bootcamp will provide nutrition tips etc as we progress but I just wanted opinions, suggestions etc.

Today I will eat (or have eaten)

Snack before bootcamp 6am: 12 almonds. Half pint of water.

Post workout 7.45am: Protein Shake (100kcals, 24gms protein,0 carbs, 0 fat)

Breakfast 9am: 1/4 frittata which was made from 6 eggs, spinach, ham and sml amount of cheddar cheese.

Lunch 1pm: Chicken Fillet fried in sunflower oil and cajun spices, salad of; sugar snap peas, yellow pepper, cherry tomatoes, spinach.

Dinner 6.30pm: Hake fillet baked with a little pesto, with broccolli & green beans.

I think this is the first one of these where I didn't know what to add, that looks pretty good to me! Curious if the experts will say so too...

well that's a good start Sticking to it will be the fun part.

I wondered about the long gap between lunch and dinner, also fruit, where could I fit in some berries say (I think I've just answered my own question there )

Dixie Chick

I like it too, i was almost drooling readinf the frittata part!! I actually dont like sunflower oil though, im not sure what the skinny on using that is? I much prefer coconut oil. The smell of an onion frying in coconut oil....... mmm

Good for you OP

I was using olive oil til I read here somewhere that it's carcinogenic when heated so I switched to sunflower. I rarely fry anything except steak (and the onions and mushrooms to go with it) most other things get cooked on the george foreman but when I was preparing my lunch last night I had just cleaned and put away the georgie so out of sheer laziness I fried it!

So is it worth switching to coconut oil? where can I get this?

Also, with regards to the bootcamp, I'll be doing it three mornings a week at 6.30, so I'll be able to figure out my food these days fairly easily, but days when I have to be in work early, I will have to go to the evening class at 6.15pm. How would I adapt my food for this?

something like;
Breakfast 8am
Snack: 10am
Lunch: 12.30pm
Snack: 3pm
workout 6.15pm
protein shake 7.15pm
Dinner 8.45pm

Or should I eat dinner at lunch time when I'm doing this and have a smaller meal in the evening?

TommyKnocker

Coconut oil can be purchased in most Dunnes Stores shops. In mine (Donaghmede) it is located iwth all the other oils.

It is in a green & whilte tub which contains 500ml and costs about €4.70. It is solid at room temperature so it won't be an "Oil" as such, it's more like lard.

I eat this off a spoon, tastes like desicated coconut only a little milder in taste and meats taste so much nicer cooked in Coconut oil

Red Cortina

Deleted User wrote: »

So I've literally just started a bootcamp which consists mostly of weights in a circuit type environment.

Deleted User wrote: »

The bootcamp will provide nutrition tips etc as we progress but I just wanted opinions, suggestions etc.

Today I will eat (or have eaten)

Snack before bootcamp 6am: 12 almonds. Half pint of water.

Post workout 7.45am: Protein Shake (100kcals, 24gms protein,0 carbs, 0 fat)

Breakfast 9am: 1/4 frittata which was made from 6 eggs, spinach, ham and sml amount of cheddar cheese.

Lunch 1pm: Chicken Fillet fried in sunflower oil and cajun spices, salad of; sugar snap peas, yellow pepper, cherry tomatoes, spinach.

Dinner 6.30pm: Hake fillet baked with a little pesto, with broccolli & green beans.

Fair play to you for starting bootcamp-is it located in D18 by chance? If it’s the one I’m thinking of the training is pretty intense.

It looks to me like you will be barely getting 50g of carbs from that menu that you have given? I have tried to eat like that in the past too when to training hard and found it really tough going.

Also it looks to me like you don’t have a huge amount of fat in your diet. Any low carb diet by its very nature has to be a high fat diet as high protein diets (>35% cals from protein) are not healthy ie the rabbit starvation phenomenon…

I would also recommend coconut oil. It is a saturated fat and so is quite stable at higher temperatures and therefore suitable for cooking. You could make your frittata with it and also cook your chicken and fish in it.

I would really ditch the sunflower oil pronto, it is quite high in omega 6 fatty acids which you want to limit in your diet.

I think that these guidelines from Dr Kurt Harris are good: http://www.archevore.com/get-started

Yes it's in Sandyford Industrial Estate!

Ok so sunflower oil ditched! I'll pick up some coconut oil this evening.

How can I get more fat into my diet if I'm low carbing (which I intend on trying to do)?

Thanks

Red Cortina

I used to train at that gym too so I know all about the diet advice given there...

If I were you I would just use a teaspoon or 2 of coconut oil whenever you are making your brekkie, lunch or dinner. Or you could make a curry with coconut milk or you could have some butter on your veggies or olive oil on your salad.

Bear in mind that the absorption of vitamins and minerals in your vegetables is aided by the fats you eat with them...

The advice given by these health bloggers is pretty good, I think:

http://wholehealthsource.blogspot.com/
http://thehealthyskeptic.org/
http://huntgatherlove.com/blog/1
http://www.marksdailyapple.com/

I especially like the WholeHealthSource blog. There is a wealth of information regarding the importance of fats and fat-soluble vitamins in your diet

Great, thanks
I'll have a browse through those this evening. I never even thought about coconut milk and likes, and the idea of a curry now was pushed right to the back of my mind so thanks for that. I'll have a look at some low carb recipes

When I added up yesterday's calories on myfitnesspal, they came to under 1000 calories which is too low, but then today, I pretty much followed the same menu, with the exception of the protein shake as I didn't work out today. Also I had chilli for dinner which would be higher in fat/calories than the fish. But I'm at a loss to know what else I can eat to make sure I don't starve whilst also keeping my diet in check.

Idead would be great

Red Cortina, how did you get on at that gym?

basillarkin

Sorry to hijack the thread but i need some advice also

8am porridge with a spoon of sugar and a drop of honey

11am banana, apple and pear

1pm chicken, fish or beef stir fry, with mixed veg and noodles

5pm the same as 1pm

Snacks apples, oranges, pears, bananas and the odd bar of chocolate

I am now back training hurling and football and train at least 3 times a week with a match most weekends.

I started this diet a week ago and am sticking with it; I will still have my 8-10 pints the night when I play a match that is something I won’t be giving up.

At the weekend i.e. Sunday I would have a roast and this would include the spuds, I also would have a fry every second Friday. I will be soon back in the gym after my shoulder heals which should be next week.

I am 15 stone and want to drop to 14, I have never had any problem keeping up the training but I always broke the diet after a few days, I am in my late 20’s now and I need to drop a stone to keep up with the younger lads.

Will the above diet be ok? I would appreciate any advice. Sorry for jumping in on you’re thread op.

Red Cortina

Deleted User wrote: »

Idead would be great

You could lash a couple of teaspoons of coconut oil or butter into that fritatta, for example.

Or you could add some starchy carbohyrdate such as root veg, sweet potato, regular potato or rice to your meals. These folk:
http://perfecthealthdiet.com/?cat=83 reckon that you need about 100g of starchy carbs to have healthy gut function.

Deleted User wrote: »

Red Cortina, how did you get on at that gym?

I trained hard while I was there. I'm now training at Informed Performance and strength is going up and up, I box-squated 60kgs for 3 reps last week which I am delighted with. Hopefully the trend will continue upwards for a while yet:)

Red Cortina

basillarkin wrote: »

Sorry to hijack the thread but i need some advice also

8am porridge with a spoon of sugar and a drop of honey

11am banana, apple and pear

1pm chicken, fish or beef stir fry, with mixed veg and noodles

5pm the same as 1pm

Snacks apples, oranges, pears, bananas and the odd bar of chocolate

I am now back training hurling and football and train at least 3 times a week with a match most weekends.

I started this diet a week ago and am sticking with it; I will still have my 8-10 pints the night when I play a match that is something I won’t be giving up.

At the weekend i.e. Sunday I would have a roast and this would include the spuds, I also would have a fry every second Friday. I will be soon back in the gym after my shoulder heals which should be next week.

I am 15 stone and want to drop to 14, I have never had any problem keeping up the training but I always broke the diet after a few days, I am in my late 20’s now and I need to drop a stone to keep up with the younger lads.

Will the above diet be ok? I would appreciate any advice. Sorry for jumping in on you’re thread op.

I guess the best diet is the one you stick with:pac:
It honestly depends on your goals. If you are a guy training hard 3 times a week and have a match at the weekends then you have to eat enough to support that training. Are you weighing yourself? Is the scales going down? If not you might have to reconsider what you are eating and try and dial it in a bit further...

Red Cortina

Red Cortina wrote: »

You could lash a couple of teaspoons of coconut oil or butter into that fritatta, for example.

I tried to get it in superquinn today and they didn't have it, so I'll have to take a drive up to dunnes over the next couple of days. I didn't use any additional fat in the fritatta at all, I just threw it in the oven. So I'll do that on my next batch. Do you think, if I add some actual fats to the diet, that I'm eating enough?

Or you could add some starchy carbohyrdate such as root veg, sweet potato, regular potato or rice to your meals. These folk:
http://perfecthealthdiet.com/?cat=83 reckon that you need about 100g of starchy carbs to have healthy gut function.

Yeh see I really want to try and stick to the low carbs, but I wouldn't be opposed to other root veg, or squash say. And I should have added butter to my veg last night but I didn't, they probably would have tasted better too!

I trained hard while I was there. I'm now training at Informed Performance and strength is going up and up, I box-squated 60kgs for 3 reps last week which I am delighted with. Hopefully the trend will continue upwards for a while yet:)

You're not really given a choice not to train hard there :pac: that's pretty much why I have decided to go there as opposed to any other park based bootcamps, I know I will get results there. I am so stiff tonight, about to hop into a bath of epsom salts to get me loosened up for tomorrow's 6am start!
Well done with your achievements, that's brilliant, hopefully I'll be able to post similar news in a few months!

basillarkin

basillarkin wrote: »

Sorry to hijack the thread but i need some advice also

Hijack away
Sorry I won't be able to help much, I'm not great at diet advice, hence the thread