Diet Help

Crann na Beatha

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El_Dangeroso

Sooo little food. Aren't you hungry?

Crann na Beatha

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syklops

Aquila wrote: »

No!
I should add I make two days servings with all,so I dont have to cook the following day and not tiny portions big!

Dinner: Salmon.

Do you mean a whole salmon or a salmon steak?

You wont be able to get any accurate advice until you post accurate quantities.

Crann na Beatha

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Crann na Beatha

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El_Dangeroso

Some carbs after training wouldn't go amiss. Potato or rice.

Chancer3001

what advice do you want?

Crann na Beatha

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another question

Aquila wrote: »

Can I get some advice on my diet please

Breakfast
One kelp tablet
Omelette with 1 chopped bell pepper,onion, tomato,mushrooms,ham cubes cooked in coconut oil,usually eat a banana as well,drink water too
Cup of Coffee

Lunch banana/apple
Coffee,then some water

Dinner
Steak/coley/salmon
Broccoli,cauliflower,carrot/parsnip/cabbage

Evening
Coffee

Night
Water

I usually steam my veg and fish too,cook my steak, omelette in coconut oil.

I train 4 times a week in the gym and also train in karate at least twice a week.
Thanks so much for any help

Ok, for a start you need to eat more!...That is very little food. Too little food is as bad as too much food.

Your breakfast is good, I'd swap the ham for chicken though...chicken is a good protein, I am biased as I am vegetarian but I bloody hate ham!


Next, too much coffee, it's a dehydrating and draining on the body, too much caffine depletes energy stores.

You need to have a MUCH better lunch, you must be majorly slumping in the afternoon surviving on an apple. You need to get something with a good amount of protein, some carbs and veg. Even a wholegrain sandwich with tuna, all the salad etc...or a healthy pitta stuffed with feta and veg etc...I'd dead on an apple. By all means have the apple with the wrap, sandwhich, pitta, chicken salad etc...or some chickpea hummous on brown bread and salad like an open sandwich etc...

You also need to eat more often, at least five times a day, breakfast, snack, lunch, snack and then dinner and drink your water in between meals, it is absorbed much better that way.

I would ditch the coffee in the evening too, how do you sleep, does it not make you jittery? a green tea or a fruit tea would be much better and relaxing.

Your dinner is good too like your breakfast but where are the carbs? Especially if you work out, I don't know where your getting your energy from. Nothing wrong with a baked sweet potato or some brown rice, you need to restore and rebuild the muscle fibres that are broken down in exercise, can't do that on veg.

You should look into eating some natual yogurt aswell, make sure your getting your probiotics, good bacteria for the stomach and intestines.

But overall it's not too bad at all, interesting to see what other suggestions you get, I will follow this one.

Crann na Beatha

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Sir Digby Chicken Caesar

have a read through the coconut oil thread on the health & fitness forum, since I've been taking it I've hardly had any urges to snack in between meals. helps loads with the low calorie diet i'm aiming for

syklops

Aquila wrote: »

Improve on my diet,ill take all advice into consideration:)

Im still not clear on what it is you want to do. Are you looking to gain weight, or lose weight, or stay as you are?

yes I know coffee isn't paleo but it's a treat

A treat is something you have once or twice a week at most. You're having your treat 3 times a day.

Crann na Beatha

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El_Dangeroso

Sir Digby Chicken Caesar wrote: »

have a read through the coconut oil thread on the health & fitness forum, since I've been taking it I've hardly had any urges to snack in between meals. helps loads with the low calorie diet i'm aiming for

This. For some reason it's really filling. I put coconut oil on everything!

another question

Aquila wrote: »

Tone up more I guess,as for the coffee I should probably find alternatives.is caffeine from coffee that bad?

Yes Aquila, if you would like to post your exercise plan I would be happy to take a look.

I won't comment on the Paleo because I am not a huge fan of it but each to their own. As I said previously, I think your diet is good, you just need more food. There is no way you are getting anywhere need 1800cals on that and for your build and working out 4 times a week, your body needs more sustainance that than.

Crann na Beatha

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SteelyDanJalapeno

another question wrote: »

You also need to eat more often, at least five times a day, breakfast, snack, lunch, snack and then dinner and drink your water in between meals, it is absorbed much better that way.

what is absorbed "much better"?

another question wrote: »

Your dinner is good too like your breakfast but where are the carbs? Especially if you work out, I don't know where your getting your energy from. Nothing wrong with a baked sweet potato or some brown rice, you need to restore and rebuild the muscle fibres that are broken down in exercise, can't do that on veg.

You can't do it on carbs either.

Crann na Beatha

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another question

TiltedBrain wrote: »

what is absorbed "much better"?



You can't do it on carbs either.

Great to see you had so much help to offer the op.

SteelyDanJalapeno

another question wrote: »

Great to see you had so much help to offer the op.

Thanks, i'm sure if you elaborate that might help the OP, again whats absorbed much better? Water?!

another question

I can't really see much move for improvement with regards to your workouts Aquila but my only suggestion might be to introduce more interval training, it burns alot of fat. You seem to do a lot of weights together and a lot of cardio together. Even when your on the threadmill, walk for 1 min, jog for 5min, sprint really fast for 1 min and repeat 4 or 5 times. Your warm up is good too but its a little repetitive, the body gets used to certain exercises very quickly, you need to change it up.

I's also (on further reading) be a little worried about doing too many ab exercises in your warm up, your abs arn't warmed up enough for all those crunches and work with the medicine ball. A warm up doesn't need to be that intense.

A good outline for an overall body workout would be:

Hop on the cross trainer for 10 mins, nothing to strenuous but enough to feel resistence and to get the heartrate up or even some jump rope for 5 mins is very good.

The so some large muscle group work, quads, glutes, delts, shoulders, these use a lot of core stability and get things moving. After a couple of sets of working these large groups I would do some interval training on the threadmill or bike for a good 20mins+ and then train the smaller muscle groups such as biceps, triceps, calves, lateral raises etc...2 days in a row for these max, then give it a break for a day, these small groups don't need that much work. Working bigger areas like quads and the chest and back burn a lot more fat and calories after the workout is over.

I always finish with abs. Planks are one of the best exercises if done correctly. Side plank, legs together, straight line, hips in line, no arse in the air and make sure your head is in line with the rest of your body so that you are not putting strain on your neck or spine. Hold for 30 secs and rest, repeat 3 times each side...they really are excellent. And as I'm sure you know, when you are working abs with crunches etc make sure you hold you stomach in as if you don't you will end up pushing out and this is very hard to undo.

another question

TiltedBrain wrote: »

Thanks, i'm sure if you elaborate that might help the OP, again whats absorbed much better? Water?!

I am sure if the op wanted me to elaborate she would have asked me to without expecting you to do it for her but yes to answer your question, yes the better absorption of water. Too many people make the mistake of drinking alot of their fluids with their main meals, the result of this, is that it just sits on top of the ingested food and the body prioritises the breakdown of food to the absorption of water. If the stomach is not full/empty the water is absorbed directly and quickly to rehyrdrate the body. This is a very common fact know by people in Asia, most of them never drink with their meals, especially in India.

Orla K

First off stats? goals?

Breakfast
One kelp tablet Is there a reason for this
Omelette with 1 chopped bell pepper,onion, tomato,mushrooms,ham cubes cooked in coconut oil,usually eat a banana as well,drink water too
Cup of Coffee I'd be careful of the ham cubes, they might be overly processed

Lunch banana/apple
Coffee,then some water eat more and add protein

Dinner
Steak/coley/salmon
Broccoli,cauliflower,carrot/parsnip/cabbage
Water

Evening
Coffee cut this and it's a good idea to stick to one coffee a day, maybe first switch to decaf
Water

Night
Water just drink when your thirsty

Have you worked out your daily calories, and have you used something like fitday to work out how much your actually eating?

another question wrote: »

I am sure if the op wanted me to elaborate she would have asked me to without expecting you to do it for her but yes to answer your question, yes the better absorption of water. Too many people make the mistake of drinking alot of their fluids with their main meals, the result of this, is that it just sits on top of the ingested food and the body prioritises the breakdown of food to the absorption of water. If the stomach is not full/empty the water is absorbed directly and quickly to rehyrdrate the body. This is a very common fact know by people in Asia, most of them never drink with their meals, especially in India.

Water does not sit on top of the food waiting it's turn, it's pretty much a jumbled up mess in there. But what does happen is that the water can dilute the stomach acid making digestion a little slower.

Sir Digby Chicken Caesar

if digestion was a little slower, wouldnt you feel fuller for longer?

well maybe not fuller, but you certainly wouldn't get as hungry in X period of time after dinner, right?

El_Dangeroso

Orla K wrote: »

But what does happen is that the water can dilute the stomach acid making digestion a little slower.

Stomach acid is way too strong to be diluted in any meaningful way by water. Unless you have low stomach acid to begin with.

I'm not sure why you wouldn't drink water with food, I mean food is mostly water, and soup even more so.

Crann na Beatha

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Orla K

El_Dangeroso wrote: »

Stomach acid is way too strong to be diluted in any meaningful way by water. Unless you have low stomach acid to begin with.

I'm not sure why you wouldn't drink water with food, I mean food is mostly water, and soup even more so.

As I was posting I was trying to remember where I read about it, I couldn't remember but went ahead anyway. You've reminded me it was something about low stomach acid. It might have been to help lessen gas/gerd? It's been a while since I've read it.

Aquila wrote: »

My stats 173cm 82.5 kg age 29
Goals to tone up a bit more,build a little more muscle too.
I use the kelp tablet to help speed metabolism.
Havent used fitday tbh is it any good?
Also if ye can help add stuff/take away stuff form my diet,meal dieas,introduce other foods I would appreciate it!

Have you worked out how many calories you need? I'm putting it at about 2180.
I don't think kelp tablets will speed up your metabolism, they can help people with hypothyroidism when it's caused by a lack of iodine. In cases where it's caused by an auto-immune problem it can make it worse. There's also reports from people who think that taking it when they were healthy caused their hypothyroidism.
Fitday is just a website that will give you how many calories/fat/protein/carbs you eat a day, which is useful. There's plenty more sites like this.
My guess is you need more protein. Add everything in and see what you get, and ignore the RDA for fat/protein/carbs on the site.
There's ideas for meals/food here