Mind having a look at my diet?

eolasguy

Feel off the bandwagon for about two weeks so going to jump back straight on.

Background story. Started eating right and working hard in the gym in mid March. Weighed in at 23st 10lbs.:eek:
Currently at 21st 02lbs but haven’t done much training over the last 2 weeks and my diet has fallen apart. (Takeaways galore! :eek:)

Hitting it hard tomorrow and just want to post my food and see what people think or to see if they can see any improvements.

Breakfast
Options:
1) 6 egg whites and two scoops of oats.
2) Protein shake with two scoops of oats. (Rare, only when I have slept it in :rolleyes:)
3) 6 egg whites and some fresh veggies

Meal 1
Brown rice, grilled chicken, broccoli and some almonds.

Meal 2
Tuna pasta bake (Brown pasta)

Meal 3
Brown rice, grilled chicken, broccoli and a little olive oil.

Meal 4
Sweet potato, grilled chicken and broccoli.

Post work-out
Protein shake - two scoops of myofusion and a banana

Last meal
Cottage cheese with I tsp of natural almond butter.

I also have some lean steak/lean mince once a week.
I drink about 4 liters of water with 4 scoops of extend throughout the day.
Every morning I take 1 multivitamin, 3 fish oil and 1 green tea tablet.

I have a cheat meal once a week but only if my nutrition is spot on. If I cheat during the week I won’t cheat again.

EDIT:I am a 22 year old Male at 6ft 2.

Jarren

From what I can see you could get rid of protein shakes for starters,it only adds unnecessary calories IMHO, watch the portion sizes,there is nothing wrong with whole eggs,it's very easy to overdose on calories(almonds,almond butter etc).Start limiting your carb intake gradually and you will be back on track in no time, and don't ever be hungry:) , educate yourself more about foods,listen to your body .

Ps Congrats on your weight loss btw:)




I used to be 20st ,now about 13st

eolasguy

I have the protein shake after my workout cause I don’t think I could stomach a meal but a shake is easy enough for me to drink. I weight train 5 times a week at the moment and I am really cautious of losing muscle.

I don’t need the extra calories in the whole egg and tbh I just prefer the egg white compared to the whole egg.

I feel like I am eating too much!! Going to start recording my calories each day for the next few and see what my cals are coming out as. (Using MyFitnessPal - best app ever for recording cals)

Congratz to you on the weight loss!! That is an incredible achievement.

Jarren

Thanks!!!:)

It was not really hard ,it all came down to proper education.....
If only I knew that before...:(
What else I learned ?
- proper nutrition
- lifting weights is the key
- very good body lotion for sagging skin(you will need it after rapid weight loss)
- The only supplements I really needed then were some fish oil/multivitamins(during weight loss period)
-cardio is fine from time to time but metabolic conditioning is far superior for weight loss(don't ask me why because simply I don't know technical answer)
-cheating meals from time to time are fine,we are only humans after all

well - this worked for me and does not mean will work for you depending on your objective
at the end of a day it will always come down to calories in /calories out expenditure



Coming back on the topic

Some posters were using this website to count calories
http://www.fitday.com/
From my point of view if it helps that's ok but only thing I can say is listen to your body and learn
Perhaps the main reason why you overeating is the fact that you keep thinking about the food constantly(eat only when hungry , not because your body needs extra proteins and all this stuff)

There are a good few websites that I found very helpfull

http://www.whfoods.com/
http://www.marksdailyapple.com/
http://rosstraining.com/blog/
http://www.dragondoor.com/store/
http://www.exrx.net/Lists/Directory.html
http://www.dominicmunnelly.ie/

there is loads stuff to learn so keep your mind open:) ,all depending on your goals:)

Good Luck with your weight loss:)

eolasguy

WOW thanks for the reply again. Never heard of metabolic conditioning before so I am going to look into that.

Thansk for the links too. Tonnes of info!!