Dietary Advice

Turkish1

Hi,

Looking to lose a few kg's from a sports point of view. I am 5ft 10" anc currently come in at 91.5kg (approx) and would be hopeful of getting down to 84kg for the start of the new season in about 2 months time. Diet has been relatively poor recently and also haven't been exercising too much, partly due to injury and partly due to lazyness and wanting to take it easy for a while. Below is a sample of what I would consume daily when I am generally trying to lose a few kg's and was wondering if people had any comments/suggestions as to how to tweak it to ensure I am getting everything I need while still having a calorie deficit to reach the 7.5kg loss over 2 months.


Breakfast: Bowl of porridge with 1 cup 1% Fat Supermilk.

Lunch: Bowl of homemade soup (made of heaps of veg - no potato, couple tins of chopped tomatos and a stock cube). 4 ryvita sesame seed crackers and low fat Philadelphia spread. Either a piece of fruit or low fat organic yoghurt.

Dinner: Usually a stir-fry. Small amount of olive oil, different meat depending on day(breast of chicken, steak, prawns, salmon), peppers, onion, mushroom, mange tout, cherry tomatoes etc. Dash of soy sauce, chilli, garlic, salt and pepper.

Evening Snack: Popcorn or snack-a-jacks and a fruit salad with low fat organic yoghurt.

Is there too little/too much carbs, protein etc. Anything you would suggest as substitutes for the above? Perhaps the yoghurt could do with being cut out?

Along with this I will be doing some cardio work outs (majority or which will be running) as can't do any gym work due to injury. Would people suggest high intensity short cardio work or low intensity long cardio work?

Hick1sfm

Carbs are the enemy. Cut out the bread, patatoes, pasta etc. Change the porridge to eggs. Low fat foods are generally way higher in sugar so your better off using full fat. So cut the carbs, sugars and processed foods. You may feel weak and irritable for a while but you will adjust eventually

double GG

Carbs are not the enemy. Calorie surplus is the enemy.

Create an account here- http://www.myfitnesspal.com/ And track all your food and see how many calories you are consuming per day. You may need to weigh some of your food stuffs to get an accurate measurement.

I guessed your age (25) and your calorie intake should be about 2100 calories to lose around 1lb a week or 9lbs (4kg) in 2 months.

I don't know your specific goals, wheter you are doing resistance raining etc.. so I don't know which way to put your macros regarding, Protein,carbs or fats.

Turkish1

double GG wrote: »

Carbs are not the enemy. Calorie surplus is the enemy.

Create an account here- http://www.myfitnesspal.com/ And track all your food and see how many calories you are consuming per day. You may need to weigh some of your food stuffs to get an accurate measurement.

I guessed your age (25) and your calorie intake should be about 2100 calories to lose around 1lb a week or 9lbs (4kg) in 2 months.

I don't know your specific goals, wheter you are doing resistance raining etc.. so I don't know which way to put your macros regarding, Protein,carbs or fats.

Not too far off on the age, just turned 27.

In terms of my training, over the next couple months will consist of running for the vast majority (op on wrist so no gym work).

The running will be every second day, 1km laps with a significant hill part of the lap. Starting at 5km per run and working up to 10km. I won't be going any further than that and when I am happy with my 10km time I will start doing hill sprints, prowler and sled drags.

In terms of the macros, could anyone point me in right direction as have no clue about them to be honest. Generally just trying to eat healthy and hoping that would be enough. Obviously the more specific I can get the better it is.

danlen

Turkish1 wrote: »

In terms of the macros, could anyone point me in right direction as have no clue about them to be honest.

Food quality is going to be far more important than a specific macronutrient breakdown to be honest.

While true that you need a calorie deficit, the metabolic and hormonal changes that occur from what foods you are actually eating is going to have a huge influence on just what body composition changes take place at a given caloric intake.

Emphasise meats, vegetables, eggs, and perhaps berries as a fruit source. If you're training hard include some starchy vegetables perhaps if you feel you need for recovery.