Critique My Diet

mkie

Righteo Folks, i wanyt to loose 5-7 kilos of fat as quick as possible. to combat this iv started 5 hours of cardio cross training per week!

my diet looks like this

morning (
2 bowls of crunchie nut!.... i will probably change this to a shake with 3 scoops of protein tomorrow morning

mid - morning

1 croissant
1 fried egg
1 bowl of porridge
1 fruit bowl
1 coffee, some sugar, 1 spoon, maybe 2


Dinner

Salad with approx
100g chicken
100g tuna
80g pasta
greenery


Afternoon
fruit bowl/ coffee


Tea
Dinner..
mainly chops and veg with 1-2 spuds.

Evening
Rice cakes (mank) 2-3

bar the cereal first thing in the morning, i think the diet is pretty solid. has anyone a template for calculating the calories for the above?

Regards

Fatman

EileenG

For someone who wants to lose weight, that's a lot of food.

Definitely lose the Crunchynut, and eat a couple of eggs instead. Maybe some porridge if you are still hungry. If you have a decent breakfast, you won't need so much mid-morning. Croissants are junk, get rid of that.

80g of pasta is a lot. Replace with extra greens.

Eat a piece of fruit instead of a fruit bowl. Apples and pears are better than bananas and grapes.

"chops and spuds" is a bit vague.

Try some cottage cheese for dessert and lose the rice cakes.

Orla K

for some reason unknown to myself I put all that into fitday and at best(very small portions) your consuming just over 2000 kcal at worst it's nearly 3500


I don't know why your swapping the cereal for 3 scoops of protein. Yes swap the cereal it's crap but why 3 scoops of protein, why are you having about 300 cals(assuming your having it with water) from something that doesn't even fill you up.


Have you read the stickies? There's info there about the kinds of foods that would be better and there's one somewhere that should give you a rough guide to how many calories you should be eating.

Susie_Q

That's not a great diet at all. Read the stickies, there's good info in there.

mkie

Susie_Q wrote: »

That's not a great diet at all. Read the stickies, there's good info in there.

Specifically whats wrong with it?

mkie

Orla K wrote: »

for some reason unknown to myself I put all that into fitday and at best(very small portions) your consuming just over 2000 kcal at worst it's nearly 3500


I don't know why your swapping the cereal for 3 scoops of protein. Yes swap the cereal it's crap but why 3 scoops of protein, why are you having about 300 cals(assuming your having it with water) from something that doesn't even fill you up.


Have you read the stickies? There's info there about the kinds of foods that would be better and there's one somewhere that should give you a rough guide to how many calories you should be eating.

Swapping cereal for something with lower cals,

have to remember that im burning 800 cals a day cardio

mkie

EileenG wrote: »

For someone who wants to lose weight, that's a lot of food.

Definitely lose the Crunchynut, and eat a couple of eggs instead. Maybe some porridge if you are still hungry. If you have a decent breakfast, you won't need so much mid-morning. Croissants are junk, get rid of that.

80g of pasta is a lot. Replace with extra greens.

Eat a piece of fruit instead of a fruit bowl. Apples and pears are better than bananas and grapes.

"chops and spuds" is a bit vague.

Try some cottage cheese for dessert and lose the rice cakes.

Need something to eat after 6, its not for desert re rice cakes (29 cals each)

Cal count on Crunchy nut is only 6 more that all bran, or wetabix!

mkie

EileenG wrote: »

For someone who wants to lose weight, that's a lot of food.

Definitely lose the Crunchynut, and eat a couple of eggs instead. Maybe some porridge if you are still hungry. If you have a decent breakfast, you won't need so much mid-morning. Croissants are junk, get rid of that.

80g of pasta is a lot. Replace with extra greens.

Eat a piece of fruit instead of a fruit bowl. Apples and pears are better than bananas and grapes.

"chops and spuds" is a bit vague.

Try some cottage cheese for dessert and lose the rice cakes.

Need something to eat after 6, its not for desert re rice cakes (29 cals each)

Cal count on Crunchy nut is only 6 more that all bran, or wetabix!

80g is not a lot?? whats it in cals?

Frogdog

I'd say it's very unlikely you're burning 800kcals a day, especially with cardio. And if your goal is to lose several kilos of fat, lifting weights would be a far better way of acheiving your goal than doing cardio in my opinion.

General comment - lost a lot of the carbs, eat more protein and fat.

Carbs = Breakfast cereal, croissant, fruit bowl, porridge, pasta, spuds, rice cakes.

Replace with meat, fish, eggs, nuts, seeds, a lot of different veg and only then some fruit, if you want.

metamorphosis

Things like the cereal (all cereals), the croissant, the pasta are pretty void of any nutrition. You body wont even really absorb the added vits given to the cereals. Ifg they weren't a **** food, vits would not have to be added in the first place.

If you don't like rice cakes, don't eat them, enjoy what you eat. Could be anywhere amidst 2000 - 3500 kcals.

Portions are gonna count in estimating the cal content. Most people eyeball about 100gm bowl of cereal to be a portion, when in fact when weighed, the qouted potion on the box is a fisfull - literally.

mkie

Frogdog wrote: »

I'd say it's very unlikely you're burning 800kcals a day, especially with cardio. And if your goal is to lose several kilos of fat, lifting weights would be a far better way of acheiving your goal than doing cardio in my opinion.

Based on what?

I am doing weight training concurrently, but always have been, which is why i didnt mention it!

i think 800cals/ day is a good estimation considering A) its a readout from the machine which i use every day
cardio increases the metabolic rate for a few hours afterwards also!

Bowl of cereal first thin is never gunna stop. but may change it ot

all bran.

Mid morning

2 eggs, beans and tomato. and fruit bowl

better?

Antisocialiser

OP are you a man or woman and what height and weight are you?

mkie wrote: »

i think 800cals/ day is a good estimation considering A) its a readout from the machine which i use every day

These machines are renowned for being speculative to say the least.

Bowl of cereal first thin is never gunna stop. but may change it to all bran.

That's what I thought and it's understandably hard when it's probably been a staple of your diet for pretty much your whole life. But the reality is breakfast cereals are high in sugar and you could be setting yourself up for a fall later in the day. A protein-based breakfast like 2-3eggs will help to satiate you and suppress your appetite so you aren't hungry for another meal before lunch.

Ultimately you are aiming to run a calorie deficit. It will be alot easier to do this if you take a lot of the carbs / sugar out of your diet.

metamorphosis

Sorry to be the one to state that those machines are on average out by about 25-30% in their reading with an overestimation

Plus a machine cant tell you what you burn - too dependent on a myriad of factors based on you

EileenG

mkie wrote: »

Need something to eat after 6, its not for desert re rice cakes (29 cals each)

Cal count on Crunchy nut is only 6 more that all bran, or wetabix!

How much Crunchy nut are you eating? Almost no-one eats the recommended portion. Most people who just pour the cereal into a bowl eat 70-90g a bowl. Pasta is 300-400g per 100g.

mkie

metamorphosis wrote: »

Sorry to be the one to state that those machines are on average out by about 25-30% in their reading with an overestimation

Plus a machine cant tell you what you burn - too dependent on a myriad of factors based on you

yes, but as stated earlier, when run concurrently with my strength training, it should work out accurately enough! not counting the cals burned from weight lifting

mkie

EileenG wrote: »

How much Crunchy nut are you eating? Almost no-one eats the recommended portion. Most people who just pour the cereal into a bowl eat 70-90g a bowl. Pasta is 300-400g per 100g.

2-3 bowls. not weighted

I presume that should read 300-400 cals/ 100g

EileenG

Yes. And 2-3 ad lib bowls of Crunchy nut with milk is probably averaging out at close to 1000 cals per meal. I know, scary, but there's a reason the recommended portion of those cereals is such a tiny amount. And bear in mind, they have pretty much zero nutrition. They're refined processed crap, no protein, no healthy fats.

In contrast, if you have eggs for breakfast, you know exactly how many you've eaten, and it's a filling, nutritious food.

Don't try to calculate your cardio cals. It's virtually impossible unless you work out in a laboratory. Allow 500 cals per full hour of intense exercise, and don't go more than that.

The Cool

Agree, the problem with Crunchy Nut is not just its calorie value, but the fact that it's like sweet newspaper - gives you feck all nutrition. Try a bowl of porridge at that time instead, or an egg on wholegrain toast. That will fill you up much better, give you a whole lot more energy (particularly slow-release) which means then that you won't have to eat as much mid-morning.

Also, on the salad:100g chicken, 100g tuna, 80g pasta and some greenery is not a salad. Up your greens!!

And you're vague on the dinner - "chops and spuds". Try poultry or fish here again. Also, replace a spud with a generous serving of veggies.

GoingForIt

EileenG wrote: »

Don't try to calculate your cardio cals. It's virtually impossible unless you work out in a laboratory. Allow 500 cals per full hour of intense exercise, and don't go more than that.

This is so true. I bought myself a Heart Rate Monitor which gives me a Calories Burned after my exercise which is based on:
- Heart Rate
- M/F
- Height
- Weight
- Age

Today I did a 75K cycle and it took 3.5 hours and the HRM told me that I burned 2337 calories.

If you look at any website, I am told that I could have burned anything from 1500-4000 calories...............