Confused about nutrition .

sky is the limit

Hello all,

First time poster but long time lurker,hope someone can help.

I recently within the last while made a promise to myself to get healthy by exercise and nutrition.

A little about myself I am male 5.11 in height and weigh just under 200 pounds.

I have that typical pot belly and am called the pregnant man at work (lovely people really)

However I am doing well because I took up jogging and can now run 5 or 6 K in about 40 mins non stop,thanks to the c25k programme.

I love running and I think its going to be a long term thing with me. I run every second day religiously.

Now my first goal is to drop at least 25 pounds or thereabouts and to lose the pregnant look lol!

I must also say that since taking up the running I dont look 6months gone anymore as I have dropped about 7 pounds in weight.

Now here is my problem, I think I have hit the wall in regards to weight loss as I have not dropped any weight in a 2 weeks now and it is frustrating to say the least of it.

I have read a bit about the leangains thing and dont mind fasting but I am wondering if this particular regime is really more for bodybuilders?

I certainly wouldnt mind getting a bit more muscular but I do like my cardio and the whole leangain thing seems to be about weights.

Any suggestions?

PS , I will post my diet later if that helps?

Frogdog

Ya post your diet, no harm in it.

siochain

diet is going to be your main weapon for weight loss and your going to have to lift some heavy stuff to speed things up. Unless your nutrition and training has been very good for at least 6 months and or your BF % is hitting good numbers i wouldn't go near leangains right now.

Yeah definitly post up your diet.

sky is the limit

Okay folks here is a typical days diet for me. Just to note that I work evenings from 5 till 1 so I dont eat breakfast real early.


Breakfast about 10.30 am

Porridge with a drop of avonmore super milk to cool it down, unfortunately I also have to sweeten it so I have about a tablespoon of sugar too:eek: I like honey but was told in a food allergy test to avoid it.

A few walnuts (I love nuts)

Water one glass (I drink pure filtered water straight out of the tap) When I have it in I will have tropicana OJ instead of the water (about half the week i guess)

One yoplait hazelnut yoghurt.


12.am or thereabouts I will have an apple or some grapes and a glass of water


Lunch 2.30 pm 3 slices of mccambridge wholemeal brown bread with either turkey breast or cream cheese topped with some cherry tomatoes,
Sometimes I will have a can of heinz ravioli or a tin of Baxters healthy option soup.

More water.


Late afternoon a a few more walnuts and a couple of squares of 70% dark chocalate more water.


Dinner about 7pm I am lucky to be able to use the oven in work anytime


A piece of fish or lean mince or chicken breast usually plaice or sole for the fish a good handful of veggies,frozen. An egg with it too (I know sounds weird) More water


That is a typical day for me obviously I wont have this exact diet every day so I will give alternatives below.


Alternative breakfast, pot of greek yoghurt with blueberries , bolied egg, slice or two of the mcambridges brown bread with jam.


OR

a 2 egg omlette .


Lunch alternative could be smoked salmon slices on wholemeal bread with tea.

OR

Tuna salad the the ones from tesco. Or sliced mature cheddar on the brown bread.



Dinner alternative

Lean mince or chicken breast with vegetarian a bean burger (tesco)

Sometimes about once a fortnight I have those lovely IKEA swedish meatballs with vegetables.


I dont snack anymore ,I do sometimes have a pub dinner on a sunday though.

I dont generally eat after 9ish but if I do its rice cakes or some nuts with feta cheese as an example.

I love my food now more than ever and even though I seem to have hit a wall in terms of weight loss I must admit that the inches seem to be coming off as my jeans are starting to fall down (not a pretty sight):eek:


Any pointers?

Thanks!

sky is the limit

Some more observations,

I run after my brekkie about 12ish every second day, all in all including a warm up and cooldown I would do about 55mins. I have never got into the whole gym thing and I dont like doing weigh training, would it help?

siochain

How bad do you want it? Here is what I would change
Breakfast about 10.30 am
Change porridge to 2 boiled eggs. (there’s nothing unhealthy about having 2 eggs a few mornings a week)

Drop the tropicana and stick with water and some green tea. Juices should be avoided most contain added sugar and are highly processed to last.

Change Yoplait hazelnut to full fat Greek or natural yogurt (unlike the Yoplait the shouldn’t have any added sugar)


12.am think about having the walnuts you normally have in the morning now instead of the grapes.


Lunch 2.30 pm drop the wholemeal brown bread and heinz ravioli. Increase the veg contents of the salad.

Late afternoon whats a couple of squares of 70% dark chocolate? Most people need to be very strong willed to keep it too squares in the late afternoon. This would be really tough for me so i just don't have it around.


Dinner about 7pm
You haven’t listed any potatoes, rice, pasta or bread for your dinner. If this is right keep it that way even if there wholemeal.


In general try and stay away from anything that’s processed, add in some more healthy fats (olive, walnut, coconut), this might seem drastic but its about how bad do you want it.

Weights will definitely help, you could incorporate some body weight exercises at the start and end of your runs, and kettle bells are a very good addition to a training program.

sky is the limit

siochain wrote: »

How bad do you want it? Here is what I would change
Breakfast about 10.30 am
Change porridge to 2 boiled eggs. (there’s nothing unhealthy about having 2 eggs a few mornings a week)

Drop the tropicana and stick with water and some green tea. Juices should be avoided most contain added sugar and are highly processed to last.

Change Yoplait hazelnut to full fat Greek or natural yogurt (unlike the Yoplait the shouldn’t have any added sugar)


12.am think about having the walnuts you normally have in the morning now instead of the grapes.


Lunch 2.30 pm drop the wholemeal brown bread and heinz ravioli. Increase the veg contents of the salad.

Late afternoon whats a couple of squares of 70% dark chocolate? Most people need to be very strong willed to keep it too squares in the late afternoon. This would be really tough for me so i just don't have it around.


Dinner about 7pm
You haven’t listed any potatoes, rice, pasta or bread for your dinner. If this is right keep it that way even if there wholemeal.


In general try and stay away from anything that’s processed, add in some more healthy fats (olive, walnut, coconut), this might seem drastic but its about how bad do you want it.

Weights will definitely help, you could incorporate some body weight exercises at the start and end of your runs, and kettle bells are a very good addition to a training program.

Thank you for replying, I do drink green tea on occasion and find it great,thanks for reminding me because I have not had it for a few weeks now so I will defo get in some more.

The tropicana I thought was full natural orange with no added sugar,at least that what they say on the carton! I never considered the processed element of it though, I will be dropping that entirely.

Would it be the same thing with innocent smoothies? Should I drop them also?

As for the chocolate one bar does me over a week and as I say its dark, I read somewhere that its actually good for you and its also about the only treat I have.

Do you think I should drop the wholemeal bread entirely? I must say its a good filler upper! I also thought it would be good for fibre.

I hear ya on the tinned ravioli though,thats gotta go.

You are right about the ommision of potatoes pasta and breads, they were my biggest problem before and I just dont eat them anymore.

I like the idea of BW exercise but I honestly cannot do 3 push-ups or pull ups, I have skinny arms and am not a strong specimen!

However I did read the Convict thread and I think I might try it!

Overall do you think my diet is balanced?

Much appreciated.

ASJ112

As for the chocolate one bar does me over a week and as I say its dark, I read somewhere that its actually good for you and its also about the only treat I have.

Chocolate with high cocoa content contains flavonoids which are good for you. Try eat 90 or 100% cocoa content if you can handle the bitterness, or pure cacao.

More different types of nuts, seeds, oily fish, vegetables(broccoli, kale, cabbage) would all be good additions.

siochain

no worries your welcome

With the likes of Tropicana and juices in general they are effectively just liquid sugar and yes it’s the same for innocent smoothies. Yeah the dark choc is good for you in moderation and you have way better control that I have . Seriously well done on removing, potatoes pasta and (I guess white) breads. With the wholemeal bread its really up to you, why not try remove it for a week and see how you feel and how your body reacts. Personally I have seen people (myself included) hugely benefit from removing all grains from their diets.

With the body weight stuff it’s about starting out and building up the reps over time, coming from your base you would be amazed at how quickly you could build up the reps.

Based on what you have posted I would say your diet is not balanced, your doctor and most instructors would probably disagree. What I would like to see is more protein from a variety of sources; I don’t see any omega 3 sources, more good fats and a variety of low starch veg.

Your two months in and are still motivated to kick on, you will need to vary your training, try eliminating different food stuffs, record everything and see what works for you. Most important make it fun and enjoy it.

Mr. CooL ICE

+1 on the green tea. I for one find it brilliant.

Although I never considered myself overweight, I had a belly built up from years of eating crap and no exercise in college. I trained for a half marathon back in April (exercised 6 times a week) and didn't lose a single pound between then and christmas (put that down to some light weight training I was doing). I then changed my diet, cut out all the crap and lost 5lb in 6 weeks before hitting a plateau. 3 weeks ago, I started drinking 2-4 cups of green tea and for the first time ever, I can see my abs!

Lambchops65

LordChessington wrote: »

+1 on the green tea. I for one find it brilliant.

Although I never considered myself overweight, I had a belly built up from years of eating crap and no exercise in college. I trained for a half marathon back in April (exercised 6 times a week) and didn't lose a single pound between then and christmas (put that down to some light weight training I was doing). I then changed my diet, cut out all the crap and lost 5lb in 6 weeks before hitting a plateau. 3 weeks ago, I started drinking 2-4 cups of green tea and for the first time ever, I can see my abs!

Wow *rushes off to buy crates of green tea*

sky is the limit

LordChessington wrote: »

+1 on the green tea. I for one find it brilliant.

Although I never considered myself overweight, I had a belly built up from years of eating crap and no exercise in college. I trained for a half marathon back in April (exercised 6 times a week) and didn't lose a single pound between then and christmas (put that down to some light weight training I was doing). I then changed my diet, cut out all the crap and lost 5lb in 6 weeks before hitting a plateau. 3 weeks ago, I started drinking 2-4 cups of green tea and for the first time ever, I can see my abs!

Yea your dead right I do remember when I started on this journey that I had half a packet of the stuff and defintely noticed my belly reducing.

When I finished it I didnt remember to replace until Siochain reminded me about it.

I got some in this morning and already had a cup;) Do you use any particular brand?

I know you can get really expensive varieties but I am just using the regular "clipper" stuff out of the green box! Also do you use teabags or the tea leaves?

Mr. CooL ICE

Bear in mind its not a wonder supplement by any means, but is definitely a help. For me, I was always somewhat slim but just had some belly fat and so far, it seems to have decreased a bit. Haven't weighed myself recently due to not having access to a scales.

Before I started using it I did my research and IIRC, 4 cups a day can increase your metabolism by 15-20%. Mike Dolce of the Dolce Diet recommends drinking a cup with every meal. I'm no expert, so maybe somebody else here can elaborate/correct what I've posted.

I mainly use the standard Barry's brand. I find it the nicest so far. I also have a box of Rob Roberts with lemon and echinacea and find it really strong. I didn't like it at first but have gotten used to it by now. Will try other brands once my next box is almost empty.