Thoughts on examples of my daily diet

elvis jones

Just a quick post on my diet, i'll two days this week and see what others think.

Background is that i am upping my exersice but still need to get my weight down so have to find that magic balance that gives enough energy but still cuts the pounds.

During both days i drink a lot of no added sugar squash, i can only stomach so much plain water !


Day 1 is with an early morning swim before work and 20km cycle in the evening

Pre Session

Medium Banana

Breakfast

60G Porridge with sultanas and chushed hazelnuts

Morning Snack

Low fat Yogurt and grande drip coffee with sweetner

Lunch

4 tomato sambos on multigrain bread with olive oil spread
bag of low fat crisps

Evening Snack

Medium Apple

Evening Meal

2 medium potatos
portion of carrot
portion of green beans
portion of garden peas
1 piece of breaded fish oven cooked


Day 2

This day just has one evening session of an 8KM run


Breakfast

60G Porridge with blue berries and a spoon of honey


Mid Morning Snack

Low fat yogurt and grande drip coffee with sweetners


Lunch

4 tuna sambos on multigrain bread with peppers, onion and a spoon of mayo.
Homemade roasted pepper and garlic soup ( all veg, water and a stock cube blended )
bag of low fat crisps

Mid Afternoon Snack

Medium apple

Evening Meal

Pork steak stirfry ( onions, peppers, mushrooms, carrots, garlic, soy sauce, seasoning ) and 125 grams of noodles.

metamorphosis

when you say 4 tuna/tomato sandwiches - is that as in 8 slices of bread? If so thats a huge waste of 800 empty cals to fuel your running/cycling/swims. All pretty empty cals too.

Do you know how many cals you're eating? you've been losing the last few weeks anyway so you are at a deficit for sure

elvis jones

Thanks for the reply.

I mean 4 slices when i say for sambo. I mainly eat Hovis Garniry medium.

I'm around the 1800 to 2000 depends on the evening meal.

Lunch is my problem as i commute and hard to get interesting with lunch and time management in the evenings mean there is little time to put something together with training, kids, evening meal etc.

I think breakfast and evening meals are ok and the homemade soup is just amazing its the rest as in snacks and lunch that need to look at i think.

I've cut out my late night eating but once a week i do enjoy an indian and a glass of red wine or a few cans.

How does popcorn rate as well, a bag of manhattan instead of the crisps at lunch ?

elvis jones

Does no one else care:(:D

menoscemo

elvis jones wrote: »

Does no one else care:(:D

You are generally lacking in protein. Only one source of Protein in all of day 1 and that is pretty much awful (breaded fish). Stick to fresh fish and meats.

Also Low fat yogurst are generally crap (full of sugar), full fat ones are much better nutritionally.

Remember Athletes need plentiful sources of proteins and healthy fats, just because you may move more than most does not mean you need to eat the amount of carbs you do. If you want to burn bodyfat while excercising, it is better to train the body to burn fat for fuel. Eating loads of carbs just allows the body to burn carbs as a fuel source.
You need loads of protein to repair muscles damaged from excercise (helps recovery time too) and to ensure you retain your bodies muscle mass.

elvis jones

Ya the breaded fish was just an example. Other "main meal" meats would be salmon, mince, chicken breat and pork steak.

I owuls also say that 3 or the 5 week days i have either tuna or chicken in my lunch sambos to try and keep those protein levels high enough.


Do you think i should up the fish in my diet as well ?

I've also started adding linseed to my porridge in the morning to help with omega 3.

I try to do a break down each day on an iphone app and its giving me a reading of roughy

65% carb
15% fat
30% protein

How does that look overall.

I'm starting to take recovery more serious now and after a hard workout i've started having choc milk to get crabs and protein back into my system.

I'm really looking at 95% of my diet as just fuel ( with cajun or chilli for flavour ) and 5% ( a bag of low fat crisps ) to keep me sane.

Transform

eat more protein

eat more good fats

bread is NOT a good/safe carb choice regarless of the colour or grain (eat more sweet potato, butternut squash and a small amount of rice instead)

If you are taking recovery seriously you should be foam rolling, stretching and doing some weights also

All the best

elvis jones

Transform wrote: »

eat more protein

eat more good fats

bread is NOT a good/safe carb choice regarless of the colour or grain (eat more sweet potato, butternut squash and a small amount of rice instead)

If you are taking recovery seriously you should be foam rolling, stretching and doing some weights also

All the best

Cheers,

I'm getting sweet pototo and squash in the home made soup. The bread hard as i'm commuting and its not like making lunch at home because i'm limited on what i can bring with me as in chicken sambo (boiled ) gets me the protein but to deliever it i use the trusty sambo.

Form roller is ordered and stretches are in as part of each day including rest days. Weights are hard to get in just for time with training levels aleady but do intend to get one session a week in once i get a big race out of the way in early Aug.

More info in good fats would be great also..............

menoscemo

elvis jones wrote: »

65% carb
15% fat
30% protein

How does that look overall.

Not Good, as transform Says, More fat and More protein and keep the carbs clean.

menoscemo

elvis jones wrote: »

More info in good fats would be great also..............

Milk, Full fat yogurt, Olive Oil, Avocados, olives, Butter, nuts + seeds, Fresh meat and fish etc are all sources of good fats.

elvis jones

menoscemo wrote: »

Milk, Full fat yogurt, Olive Oil, Avocados, olives, Butter, nuts + seeds, Fresh meat and fish etc are all sources of good fats.

Thanks,

I've started to up my levels of fresh fish to 3 times a week instead of once ( not breaded ) i now also have crushed hazel nuts on my porridge as well.

I'll change to full fat yogurt and my dog do i milk anyway so i'll start having a glass of full fat with my dinner as well.

I've cut back on the rice and potato as part of dinner and getting more veg in there including more green veg ( sprouts, green beans, spinach )

Also weekend lunch is normally an omlette with peppers, onion and mushrooms.

menoscemo

Good Luck Elvis.

Sometimes I wish i was as good as following my own advice as i am at giving it :pac:

elvis jones

menoscemo wrote: »

Good Luck Elvis.

Sometimes I wish i was as good as following my own advice as i am at giving it :pac:

Cheers,

I was 260 pounds and now hitting 225 so now i need to focus on diet even more than i'm ramping up up the training levels and still hoping the get the weight down.

Rovi

menoscemo wrote: »

Milk, Full fat yogurt, Olive Oil, Avocados, olives, Butter, nuts + seeds, Fresh meat and fish etc are all sources of good fats.

Make that Extra Virgin Cold Pressed Olive Oil (though ANY of the Olive Oils are better than the trans-fat/highly-modified vegetable oils normally used in the catering/food industry and an awful lot of home cooking ), and throw Coconut Oil into the mix too.

Rovi

elvis jones wrote: »

Cheers,

I was 260 pounds and now hitting 225 so now i need to focus on diet even more than i'm ramping up up the training levels and still hoping the get the weight down.

Well done, keep it up!
It CAN be done; I know, I've been there and done that and have the t-shirt (was XXL, now M/L ).

elvis jones

Rovi wrote: »

Well done, keep it up!
It CAN be done; I know, I've been there and done that and have the t-shirt (was XXL, now M/L ).

Ya clothes are coming down in size and stuff i never thought i'd wear are fitting me perfectly !

boogle

A couple of ideas for lunches at work:

Whatever you're making for dinner, make an extra portion and throw it into a tupperware tub for lunch the lext day.

I usually have my fridge full of lettuce/timatoes/peppers/tomatoes etc so I'll slice up a bunch of that and bring half an avocado/couple boiled eggs and some ham or chicken with 3 or 4 ryvita (sesame ones are actually tasty and not just for fat old ladies ) I don't even miss the bread.