Bob's Rate My Diet

BobBobBobBob

Hi all,

Saw another Boardie's thread about Rate My Diet so decided to make my own and maybe someone could give me tips on how to improve it or maybe it's ok?!

I'm a male, 29 (nearly 30) 84.4kg, 178cm and I have a desk job.

My fat % is 22.5%, my fat mass is 19kg and my muscle mass is 62.2kg (used a Tanita machine).

07:30 - Two Weetbix and Cornflakes (small bit of sugar)
10:00 - An apple and a cup of Lyons Tea (half a t-spoon of sugar)
12:30 - A sandwich which contains butter, slice of ham, slice of cheese, potato salad, four or five pieces of lettuce. I would have a orange/kiwi or pear and a cup of tea aswell.
15:00 - An apple/banana
18:00/19:30 - Gym or GAA training (I use Kinetica Recovery shake afterwards)
19:45 - Dinner...This can varyeach evening, I could have chicken stir-fry, paella (frozen from Lidl), a pasta dish with chicken or beef, egg fried rice with prawns, potatos with sausages or meat patties with veg and gravy.

During the weekends I would have soda bread (2/3 slices), 2 butter croissants, 2 eggs and a cup of tea for breakfast.

I try and stay away from crisps and chocolate, chocolate is a killer for me so if I do have some I try and have dark chocolate. I must get more into eating Almonds/nuts during my working day.

I'd drink on average 1/1.5litres a day.

GAA training is back in force (2nights a week os far) and will be hard for the next couple of months so I'd expect to lose weight. My gym include one day lower body other day upper body and two days is recovery/stretching.

I want to get down to about 80kg.

Feedback is welcome and I will keep ye posted on my process.

Regards

Bob

El_Dangeroso

BobBobBobBob wrote: »

Hi all,

Saw another Boardie's thread about Rate My Diet so decided to make my own and maybe someone could give me tips on how to improve it or maybe it's ok?!

I'm a male, 29 (nearly 30) 84.4kg, 178cm and I have a desk job.

My fat % is 22.5%, my fat mass is 19kg and my muscle mass is 62.2kg (used a Tanita machine).

07:30 - Two Weetbix and Cornflakes (small bit of sugar)
10:00 - An apple and a cup of Lyons Tea (half a t-spoon of sugar)
12:30 - A sandwich which contains butter, slice of ham, slice of cheese, potato salad, four or five pieces of lettuce. I would have a orange/kiwi or pear and a cup of tea aswell.
15:00 - An apple/banana
18:00/19:30 - Gym or GAA training (I use Kinetica Recovery shake afterwards)
19:45 - Dinner...This can varyeach evening, I could have chicken stir-fry, paella (frozen from Lidl), a pasta dish with chicken or beef, egg fried rice with prawns, potatos with sausages or meat patties with veg and gravy.

During the weekends I would have soda bread (2/3 slices), 2 butter croissants, 2 eggs and a cup of tea for breakfast.

I try and stay away from crisps and chocolate, chocolate is a killer for me so if I do have some I try and have dark chocolate. I must get more into eating Almonds/nuts during my working day.

I'd drink on average 1/1.5litres a day.

GAA training is back in force (2nights a week os far) and will be hard for the next couple of months so I'd expect to lose weight. My gym include one day lower body other day upper body and two days is recovery/stretching.

I want to get down to about 80kg.

Feedback is welcome and I will keep ye posted on my process.

Regards

Bob

Everything I've bolded above is processed food. Filled with additives and will make you sluggish. Replace with unprocessed food. Can you bring in leftovers from last nights dinner for lunch and microwave? Alternatively a ploughman's salad in a box (cheese, potato/rice, egg, chicken or tuna)

Also up the vegetables big time, eat with every meal.

BlueIsland

BobBobBobBob wrote: »

Hi all,

Saw another Boardie's thread about Rate My Diet so decided to make my own and maybe someone could give me tips on how to improve it or maybe it's ok?!

I'm a male, 29 (nearly 30) 84.4kg, 178cm and I have a desk job.

My fat % is 22.5%, my fat mass is 19kg and my muscle mass is 62.2kg (used a Tanita machine).

07:30 - Two Weetbix and Cornflakes (small bit of sugar)
10:00 - An apple and a cup of Lyons Tea (half a t-spoon of sugar)
12:30 - A sandwich which contains butter, slice of ham, slice of cheese, potato salad, four or five pieces of lettuce. I would have a orange/kiwi or pear and a cup of tea aswell.
15:00 - An apple/banana
18:00/19:30 - Gym or GAA training (I use Kinetica Recovery shake afterwards)
19:45 - Dinner...This can varyeach evening, I could have chicken stir-fry, paella (frozen from Lidl), a pasta dish with chicken or beef, egg fried rice with prawns, potatos with sausages or meat patties with veg and gravy.

During the weekends I would have soda bread (2/3 slices), 2 butter croissants, 2 eggs and a cup of tea for breakfast.

I try and stay away from crisps and chocolate, chocolate is a killer for me so if I do have some I try and have dark chocolate. I must get more into eating Almonds/nuts during my working day.

I'd drink on average 1/1.5litres a day.

GAA training is back in force (2nights a week os far) and will be hard for the next couple of months so I'd expect to lose weight. My gym include one day lower body other day upper body and two days is recovery/stretching.

I want to get down to about 80kg.

Feedback is welcome and I will keep ye posted on my process.

Regards

Bob

Your diet is pretty awful to be totally honest with you but also fairly typical! I bet if I asked most lads on my g.a.a team their diet it be pretty close to what you have posted here. My advice would be scrap the above diet. Id go with the following simple changes to see results......
1- eggs for breakfast
2- meat or fish salad for lunch
3- meat or fish with loads of veg for dinner.
If you just did these things you would be far better off in a month or two.

BobBobBobBob

El_Dangeroso wrote: »

Everything I've bolded above is processed food. Filled with additives and will make you sluggish. Replace with unprocessed food. Can you bring in leftovers from last nights dinner for lunch and microwave? Alternatively a ploughman's salad in a box (cheese, potato/rice, egg, chicken or tuna)

Also up the vegetables big time, eat with every meal.

Never heard of the ploughman's salad, will look into it. Fresh meat from the butchers is what I get. Is that processed? Thanks for your advice.

BlueIsland wrote: »

Your diet is pretty awful to be totally honest with you but also fairly typical! I bet if I asked most lads on my g.a.a team their diet it be pretty close to what you have posted here. My advice would be scrap the above diet. Id go with the following simple changes to see results......
1- eggs for breakfast
2- meat or fish salad for lunch
3- meat or fish with loads of veg for dinner.
If you just did these things you would be far better off in a month or two.

Thanks for your honesty. This is my first year back playing in about 5/6 years and I never took notice of my diet but have to now (getting a bit older).

I'll look in the meat/fish salad and post what's in it.

Top man.

BobBobBobBob

Fresh Seafood chowder (Fish Market), fresh salmon (Fish Market), frozen pack of veg and steamed potatoes for dinner.

Knockout_91

That looks unreal.

the groutch

would you really need all those spuds? I'd estimate them at 500g, which is 100g of carbs :eek:

Paddywiggum

i know youve posted your diet above to give an idea but i believe the best and first thing to do is:

As soon as you can, For one (normal) week write down every single thing you eat and drink each day. I cant stress how important this is, it will be annoying but very rewarding

you will be most probably be surprised/shocked at the results.

this is your starting point, from here you can calculate your intake of calories (proteins/carbs/fats) and water.
you'll need to calculate how many calories you're expending through daily activities/exercise.
if you want to lose weight you can then can calculate a diet with a gradual calorie deficit.
then its a matter of choosing the best foods to meet this amount of calories, in the right ratio of proteins/carbs/fats

i know this sounds a bit complicated but it will give you a platform and framework to achieve your goal.

Mellor

There's enough dinner in the bowl for somebody your size. You don't need a half kilo of spuds on the size.


Bad food choices (Cornflakes, butter croissants, etc), the main reason you are overweight is that you are eating too much. Your portions are too big.

BobBobBobBob

Had alot of potatoes alright, didn't mean to! Big portions are a big failure of mine. Will try and reduce from now on.

Starting the healthier eating Saturday onwards. Looking forward to it!!

Portion sizing is probably the hardest thing to get right.

Most people think 3 potatoes is a portion. Because we are Irish and that's what your mammy put on your plate.

Most people will happily chow down 50g of Special K(ardboard) but add Slimline Milk 'as it's healthier'.

Measure everything you eat for one week. Be a bit anal and pedantic. There are things you don't even bother counting any more as you're on autopilot. One week of checking how much of what you eat, logged properly (myfitnesspal for example) will teach you an awful lot.

Henno30

Paddywiggum wrote: »

i know youve posted your diet above to give an idea but i believe the best and first thing to do is:

As soon as you can, For one (normal) week write down every single thing you eat and drink each day. I cant stress how important this is, it will be annoying but very rewarding

you will be most probably be surprised/shocked at the results.

this is your starting point, from here you can calculate your intake of calories (proteins/carbs/fats) and water.
you'll need to calculate how many calories you're expending through daily activities/exercise.
if you want to lose weight you can then can calculate a diet with a gradual calorie deficit.
then its a matter of choosing the best foods to meet this amount of calories, in the right ratio of proteins/carbs/fats

i know this sounds a bit complicated but it will give you a platform and framework to achieve your goal.

This is exactly right.

Weight loss primarily comes down to one thing - Calories In vs. Calories Out.

1. Use online calorie calculators to get an idea of how many calories you need to maintain your current weight in your current lifestyle. There are loads of them, just use google. Here's a few different ones - http://www.1percentedge.com/ifcalc/ - http://scoobysworkshop.com/calorie-calculator/ -

2. If you now know how many calories you're eating, then you need to put a caloric deficit in place. So for example, if you need 2400 calories to maintain your weight right now, you need to put in place either a caloric intake of say, 1900 calories, for a 500 calorie deficit everyday. Or you need to start burning 2900 calories instead of 2400. Again that's a 500 calorie deficit everyday.

3. So the way to do that is either to eat less calories, or burn more calories. Both involve paying close attention to your diet. Why? Because the more you know about your calorie intake, the more control you have over this process of weight less. It's makes it much easier to do something about it if you're not getting the results you want.

4. So what you need is a food diary, or a calorie counter. There are loads of calorie counters available in app form, so if you've got a smart phone, get one. They help massively. If you don't have one, then you need to use google and any one of the several thousand (if not million) sites that list the calories in the foods you eat.

5. You now need to get a sense of what an appropriate calorie intake for your goals look like, and how many calories you're currently eating. This doesn't take too long with the tools I've mentioned above, but it does take a little bit of discipline to make a note of everything you eat. Again, the app makes this easier, but either way it shouldn't be too difficult.

6. Are you eating too many calories? If so, then you have two options. The first is cut your calorie intake, the second is exercise so you're burning more calories. It's that simple.

7. If you've got the above in place, you can start to look at the content of your diet. There should be two main things to think about here: (a) the breakdown of fat/carbs/protein in your diet, and (b) the types of carbs that you are eating. The tools mentioned above will do this for you.

8. I train 5-6 times a week myself, three weights sessons and 2-3 core & cardio sessions. For someone in training, I would recommend at least 1g of protein per day, and as much as 1.5g. This helps your body repair and build muscle.

9. Fats are good. Don't be afraid of them. They are calorie dense however, so don't go nuts either. The only time I would avoid them is directly before training, and directly after. Why? Because fat breaks down slowly, which slows down your body's ability to burn fuel if you eat it before training, and slows down your body's ability to repair itself immediately afterwards.

10. The type of carbs you eat is pretty important. Think about them in two main ways - 'complex' carbs that your body takes longer to break down and so fuel you for longer, and 'simple' carbs that your body breaks down and converts to energy quite quickly.

If you want to tell between complex and simple carbs, refer to the glycemic index - http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

High GI rating equals rapidly broken down carbs, good for pre and post workout snacks. Low GI rating equals the only carbs you should be eating at any other time of the day.

11. Finally, then, here's what I consider a pretty decent daily diet:

Breakfast:

Porridge, banana, low fat milk, natural yoghurt, almonds

Lunch/Dinner:

Wholewheat pasta, meat, vegetables, cheese

Snacks:

Wholegrain bread, butter, beans (no added sugar), apples and other fruit, nuts, peanut butter, protein shakes, eggs, vegetables (with low sugar dips to make them more palatable if necessary), low sugar diluted drinks.

In general, the less processed a food is, the less packaging that's with it, the better it is.

Keeping a good diet for training is easy once you get into it. Do your big weekly shop so you're not nipping to the cornershop to buy biscuits or sweets for a snack.

Keep the kitchen stocked with good food and the rest is easy. If the crap the food isn't in the house, you can't eat it.

Hope this helps.

Stench Blossoms

What's wrong with full fat milk?

Henno30

Stench Blossoms wrote: »

What's wrong with full fat milk?

Nothing.

Stench Blossoms

Henno30 wrote: »

Nothing.

why not suggest it instead of low fat?

Paddywiggum

I think we're lucky to have Avonmore in this country, they have a superb range of milk, whichever you choose

Henno30

Stench Blossoms wrote: »

why not suggest it instead of low fat?

I mentioned it here because Bob is talking about fat loss, and there's 100 calories less in a pint of low-fat milk. If he drinks three pints a day that's another 300 calories he can eat, which is always a help for a lad if he's cutting back.

Stench Blossoms

Henno30 wrote: »

I mentioned it here because Bob is talking about fat loss, and there's 100 calories less in a pint of low-fat milk. If he drinks three pints a day that's another 300 calories he can eat, which is always a help for a lad if he's cutting back.

I think a better option would to be drink less of the full fat milk if its an issue for him.

op, whatever you decide, try logging your food into a calorie calculator and see how you get on.

Mellor

Henno30 wrote: »

I mentioned it here because Bob is talking about fat loss, and there's 100 calories less in a pint of low-fat milk. If he drinks three pints a day that's another 300 calories he can eat, which is always a help for a lad if he's cutting back.

That's a ridiculous angle. If somebody, concerned with fat loss, was drinking 3 pints of milk a day, switching to low fat isn't the solution. Drinking less.

Comparing mls for mls isn't often the best solution. Consider 150cals each. Which is better?

Irish Wolf

3 pints of milk a day - really?

*edit* I cut out a glass or two at lunch.. sugar content was ridic?

RidleyRider

Irish Wolf wrote: »

3 pints of milk a day - really?

*edit* I cut out a glass or two at lunch.. sugar content was ridic?

I drink 2 litres of milk a day at least. Then again I'm on the opposite side of the scale than the OP:p

Henno30

Mellor wrote: »

That's a ridiculous angle. If somebody, concerned with fat loss, was drinking 3 pints of milk a day, switching to low fat isn't the solution. Drinking less.

Comparing mls for mls isn't often the best solution. Consider 150cals each. Which is better?

It's still a great protein source for someone who's training.

Henno30

Irish Wolf wrote: »

3 pints of milk a day - really?

*edit* I cut out a glass or two at lunch.. sugar content was ridic?

Yeah I love it. My bf is circa 10% so it's not doing me too much harm.

BobBobBobBob

Stench Blossoms wrote: »

I think a better option would to be drink less of the full fat milk if its an issue for him.

op, whatever you decide, try logging your food into a calorie calculator and see how you get on.

Milk is not an issue for me. I have some with my Cornflakes and Weetabix and a very small bit with a cup of tae.

Just after going to the Supermarket, got plenty of stuff for a chicken/fish salad, etc..

Stench Blossoms

BobBobBobBob wrote: »

Milk is not an issue for me. I have some with my Cornflakes and Weetabix and a very small bit with a cup of tae.

Just after going to the Supermarket, got plenty of stuff for a chicken/fish salad, etc..

...and eggs or porridge to replace the cornflakes???

BobBobBobBob

I hate porridge!! Happy out with my Cornflakes and Weetabix for the moment. I have an egg and a chicken salad with me for lunch.

Stench Blossoms

BobBobBobBob wrote: »

I hate porridge!! Happy out with my Cornflakes and Weetabix for the moment. I have an egg and a chicken salad with me for lunch.

Just be aware that the Cornflakes are not the healthiest option and won't keep you full for very long.

BobBobBobBob

Stench Blossoms wrote: »

Just be aware that the Cornflakes are not the healthiest option and won't keep you full for very long.

I would usually last till lunch time. I have my breakfast at work too. I'm on the road at half six a.m. so it is easier to have breakfast at work. What could I have instead of my usual (apart from porridge)? Thanks.

Stench Blossoms

BobBobBobBob wrote: »

I would usually last till lunch time. I have my breakfast at work too. I'm on the road at half six a.m. so it is easier to have breakfast at work. What could I have instead of my usual (apart from porridge)? Thanks.

Eggs?

SunnyDub1

BobBobBobBob wrote: »

I hate porridge!! Happy out with my Cornflakes and Weetabix for the moment. I have an egg and a chicken salad with me for lunch.

Cornflakes and weetabix is a very poor breakfast option.

You mentioned you don't like porridge. why ?
Could you not add some berries or yogurt to flavor it, will keep you fuller for longer and it's more nutritious then cornflakes or weekabix.

Eggs would be even better, so much things you can make for breakfast from eggs.

adox

Poached eggs are the business for breakfast or lunch.
With regards to the porridge, I have it every morning with blueberries mixed seeds cinnamon and honey. Tastes yummy. I actually get up looking forward to making it.

i too couldnt have nothing between breakfast and lunchtime so usually have something mid morning as well as lunch.

Myfitnesspal is great for keeping track of what you are eating and giving you an idea of the calories, nutritional info etc. You`ll be surprised by whats in some stuff. Its also a great way to encourage you to stick to a set calorie in take for the day, whatever that may be.

I`ve been using it for the last 3 or 4 months as I wanted to alter my diet for health reasons rather than weight reasons. Even though I didnt set out to lose weight and hadnt any real need to, Ive lost a stone in weight in that time . Ive been eating plenty, just loads of fresh food rather than processed.

boogle

Idea for breakfast you can bring with you:

Get a muffin baking tray - you know the one with 12 holes in it for making buns.

Line the muffin tin with slices of ham/turkey/smoked salmon.
Put some chopped up bits of tomato, onion and/or peppers
Crack an egg into each one.
Bake in oven 180 degrees for 20 mins.
As soon as I take mine out of the oven, I put a handful of baby spinach on top of each one and it wilts down. Yum.

These are lovely straight outta the oven, but you can eat them cold too - feels a bit like eating a pie!

SunnyDub1

boogle wrote: »

Idea for breakfast you can bring with you:

Get a muffin baking tray - you know the one with 12 holes in it for making buns.

Line the muffin tin with slices of ham/turkey/smoked salmon.
Put some chopped up bits of tomato, onion and/or peppers
Crack an egg into each one.
Bake in oven 180 degrees for 20 mins.
As soon as I take mine out of the oven, I put a handful of baby spinach on top of each one and it wilts down. Yum.

These are lovely straight outta the oven, but you can eat them cold too - feels a bit like eating a pie!

:eek::eek: That sound yuuuum! Must give it a try

BobBobBobBob

adox wrote: »

Poached eggs are the business for breakfast or lunch.
With regards to the porridge, I have it every morning with blueberries mixed seeds cinnamon and honey. Tastes yummy. I actually get up looking forward to making it.

i too couldnt have nothing between breakfast and lunchtime so usually have something mid morning as well as lunch.

Myfitnesspal is great for keeping track of what you are eating and giving you an idea of the calories, nutritional info etc. You`ll be surprised by whats in some stuff. Its also a great way to encourage you to stick to a set calorie in take for the day, whatever that may be.

I`ve been using it for the last 3 or 4 months as I wanted to alter my diet for health reasons rather than weight reasons. Even though I didnt set out to lose weight and hadnt any real need to, Ive lost a stone in weight in that time . Ive been eating plenty, just loads of fresh food rather than processed.

I really look forward to have my Cornflakes and Weetabix every morning. Will look into alternatives but my breakfast is so easy to have at work.

Downloaded the myfitnesspal on my phone, will look at it this evening. Thanks.

Inspector Coptoor

My breakfast at the moment is either:
4 eggs scrambled with chorizo

Or

100g Tin of mackerel & a bowl of muesli with yoghurt.

RidleyRider

My breakfast is 3 eggs whole and 4 egg whites scrambled with about 200ml milk mixed in. About 50g of protein maybe a bit less.

If I have sliced chicken in the fridge I'll dice it up and throw it in for about 26g more protein.

BlueIsland

BobBobBobBob wrote: »

I really look forward to have my Cornflakes and Weetabix every morning. Will look into alternatives but my breakfast is so easy to have at work.

Downloaded the myfitnesspal on my phone, will look at it this evening. Thanks.

seriously people will stop bothering to help if you keep disregarding their good advice. cornflakes and weetabix is a crap breakfast no matter how much you look forward to it. you asked for help.

BobBobBobBob

I know what you mean lad.

Butterface

If you're concerned about having no time to cook your eggs in the morning, prepare them the night before. I often make a small omelette or even just scrambled eggs the night before if I know I'll have no time in the morning!

When you're hoping to lose weight, you sometimes have to sacrifice treats (like cornflakes) and change your routine a bit. It takes a few weeks to get used to it, but after a while you'll much prefer waking up to eggs than soggy sugary weetabix!

rom

"I really look forward to have my Cornflakes and Weetabix every morning. Will look into alternatives but my breakfast is so easy to have at work."
- You are moderately active now. Don't know what your life plans are if you have kids etc in the future but you may not be able to exercise as often as you do now. Look at your extended family and those with weight and if they have any health problems as it will be you in the future.

Statically you will fail at this but I wish you luck and hope you prove me wrong.
PS there is no information on all the calories that you drink.

If you are serious then use myfitnesspal and buy one of these and weigh everything you eat and drink. 1ml = 1gram. its that simple.
http://www.amazon.co.uk/Salter-Design-Electronic-Platform-Kitchen/dp/B000ZNM51O/ref=sr_1_1?ie=UTF8&qid=1358865740&sr=8-1

syklops

I have 3 eggs scrambled in the morning, made in the microwave. It takes about 90 seconds to make them.

Sir Digby Chicken Caesar

ive started doing that too. eggs in cup, bit of a mix. then into microwave. ridiculously simple and tasty

adox

Poached eggs, even on the hob, take no more than 2 to 3 minutes to cook.

SunnyDub1

Scrambled eggs on it's own can get a little boring imo.

Add some ham/chicken/turkey and mushrooms, onions, tomatoes, spinach. Extra protein and nutrition

Stench Blossoms

SunnyDub1 wrote: »

Scrambled eggs on it's own can get a little boring imo.

Add some ham/chicken/turkey and mushrooms, onions, tomatoes, spinach. Extra protein and nutrition

Or Salmon. Yum.

Sir Digby Chicken Caesar

if you do it in the microwave, considering it takes about 15 seconds to eat.. boring doesn't really factor into it

SunnyDub1

Sir Digby Chicken Caesar wrote: »

considering it takes about 15 seconds to eat..

You must be some fast eater :pac:

syklops

SunnyDub1 wrote: »

Scrambled eggs on it's own can get a little boring imo.

Add some ham/chicken/turkey and mushrooms, onions, tomatoes, spinach. Extra protein and nutrition

Add some cheese or butter, I like a sprinkle of pepper. Its a suggested replacement for Weetabix, I dont think the OP is used to an gastronomic explosion in the morning

BobBobBobBob

Hey! Got my measurements taken last Friday,

Weight - 82kg (Tanita Body Composition Analyzer)
Fat % - 17.8% (Tanita Body Composition Analyzer)
Fat Mass- 14.6kg (Tanita Body Composition Analyzer)
Muscle Mass - 64.1kg (Tanita Body Composition Analyzer)

I have tape and calipers measurements which give better readings and results but posted the Tanita results.

Delighted with how things are going, eating more protein and veg everyday, training hard. Still on the Weetabix and Cornflakes breakfast. Have cut out my sugar intake alot! Cut out the bread and chocolate (might treat myself at the weekends).

Hoping to lose and kg or two and I'll be right as rain then.

Happy out!

Bobby

hardCopy

syklops wrote: »

Add some cheese or butter, I like a sprinkle of pepper. Its a suggested replacement for Weetabix, I dont think the OP is used to an gastronomic explosion in the morning

Drop of milk, nob of butter, salt, paprika and cajun seasoning!