Some advice on diet please!

neil_hosey

Hi there,

I am back in the gym the last few weeks after several years of abusing my body!

Im trying to get a diet right at the moment but not sure if Im on the right track as I feel hungry after breakfast etc..

Me:
My gym workout consists of 4/5 days a week of weight lifting and interval sprints/skipping.

I am 18 stone, quite muscular, but carrying I'd say 3-4 stone in fat. I'm looking to drop to 16 stone.


breakfast i am having a smoothie with milk, natural low fat yogurt, blackberrys, strawberrys, half banana, porridge oats, and a scoop of whey protein.

Lunch is usually a granary sandwich with chicken, tomato, Mayo, lettuce, onion, swiss cheese.

Dinner is usually chicken or steak fried with onions, peppers, noodles and some sauce.

Whey shake after gym.

I dont snack in between meals really, but my main problem is i dont think my breakfast is big enough because Im starving come 12 o clock!

Can anyone recommend anything to add/take away from any meal but in particular the breakfast?

thanks a mil!

Stench Blossoms

Could you have eggs for breakfast instead?

neil_hosey

Stench Blossoms wrote: »

Could you have eggs for breakfast instead?

instead of the smoothie? or could i eat eggs aswell?

I know very little about nutrition, just what ive been reading off the internet the last few weeks..

Stench Blossoms

You should read the stickies here.

Have eggs instead of a smoothie. You could make an omlette and add some veggies and meat in there to make it more filling as well.

Smoothies aren't that great tbh.

Lots of sugar, and not that much protein in them (I know your adding in the whey but its better to get protein from a natural source)

neil_hosey

Stench Blossoms wrote: »

You should read the stickies here.

Have eggs instead of a smoothie. You could make an omlette and add some veggies and meat in there to make it more filling as well.

Smoothies aren't that great tbh.

Lots of sugar, and not that much protein in them (I know your adding in the whey but its better to get protein from a natural source)

OK I think ill do that. Id imagine an omlette every morning would get boring by i might try it a few times a week. thanks for that.


Oh- ill have a good read thru the stickies aswell! thanks!

When you say smoothies arent that great, the only reason im taking them is because i get no fruit otherwise, would you suggest not eating them at all then?

WilhelmFink

Hey Neil, good to see another heading towards the light of health & happiness!

Health & nutrition doesn't have to be a complex formula involving calories, fats, sugar, weighing scales etc.
Quite the opposite.

A simple diet consisting of meats, veggies, a little fruit & nuts/seeds for snacks is what you want. Cut out all things like cereals, wheat, bread, pasta etc. They have no nutritional place in our natural diets.

Have a look at this article (& website). Explains the basics!

http://www.marksdailyapple.com/why-grains-are-unhealthy/


By making things simple, weight loss & just overall health is easy!
It couldn't be simpler;

Eat when you're hungry, drink when you're thirsty.
Fat doesn't make you fat, carbohydrates do.
Exercise by doing some heavy lifting, sprint for a few minutes once a week, & regular low-level activities to get your heart going at about 70%

Hope that helps!

neil_hosey

WilhelmFink wrote: »

Hey Neil, good to see another heading towards the light of health & happiness!

Health & nutrition doesn't have to be a complex formula involving calories, fats, sugar, weighing scales etc.
Quite the opposite.

A simple diet consisting of meats, veggies, a little fruit & nuts/seeds for snacks is what you want. Cut out all things like cereals, wheat, bread, pasta etc. They have no nutritional place in our natural diets.

Have a look at this article (& website). Explains the basics!

http://www.marksdailyapple.com/why-grains-are-unhealthy/


By making things simple, weight loss & just overall health is easy!
It couldn't be simpler;

Eat when you're hungry, drink when you're thirsty.
Fat doesn't make you fat, carbohydrates do.
Exercise by doing some heavy lifting, sprint for a few minutes once a week, & regular low-level activities to get your heart going at about 70%

Hope that helps!

thanks a mil for the advice, I will have a read through that link you sent me and try follow it.

Thanks again!

WilhelmFink

neil_hosey wrote: »

thanks a mil for the advice, I will have a read through that link you sent me and try follow it.

Thanks again!

No problem!

The whole site is brilliant. Look at some of the other articles, & the success stories. I changed my life for the better!

It just makes sense.
Plus you get to eat all the steak you want


Good luck!

kieragibsonroi

I really like the advice the other members have given, I would also be sure to take enough omega 3 6 9 in a food form or tablet form.

Gummy Panda

WilhelmFink wrote: »

Eat when you're hungry, drink when you're thirsty.
Fat doesn't make you fat, carbohydrates do.
Exercise by doing some heavy lifting, sprint for a few minutes once a week, & regular low-level activities to get your heart going at about 70%

Hope that helps!

Carbohydrates don't make you fat, excess calories do.

Transform

Gummy Panda wrote: »

Carbohydrates don't make you fat, excess calories do.

Kinda but it's a heck of a lot easier putting on fat with grain/ sugar carbs than from good fat and protein sources

WilhelmFink

Gummy Panda wrote: »

Carbohydrates don't make you fat, excess calories do.

From Wikipedia;

The calorie is a pre-SI metric unit of energy

I'd imagine there's more factors to weight loss/gain than heating 1 gram of water by 1°C.

Not saying you're wrong, too many calories is obviously unhealthy.
But as has been said, it's a whole lot harder to gain weight by eating lots of healthy fats / proteins than it is with lots of cereals / grains.

Cereals/grains contain a fair bit more calories than meats.
That's where the "excess calories" are, so they in a way do make you fat.

A personal following the food pyramid is gonna put on weight a lot quicker than someone eating only meats & veggies. (provided they are equally active)

rocky

WilhelmFink wrote: »

From Wikipedia;




I'd imagine there's more factors to weight loss/gain than heating 1 gram of water by 1°C.

There is,

Energy In (corrected for digestion) = (BMR/RMR + TEF + TEA + SPA/NEAT) + Change in Body Stores

but it doesn't quite roll off the tongue, does it?
(http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html)

Not saying you're wrong, too many calories is obviously unhealthy.
But as has been said, it's a whole lot harder to gain weight by eating lots of healthy fats / proteins than it is with lots of cereals / grains.

Define healthy fats, and define lots of...

Cereals/grains contain a fair bit more calories than meats.
That's where the "excess calories" are, so they in a way do make you fat.

Not the less processed kind. After all you're not talking about sausages when you say 'meats'. So no cereal bars, cakes, biscuits etc.

A personal following the food pyramid is gonna put on weight a lot quicker than someone eating only meats & veggies. (provided they are equally active)

Are they both putting on weight then?

While I don't agree with the current food pyramid guidelines, I don't see the "stuff your face with cakes and biscuits because they are full of healthy cereal grains" directive.