Diet Advice

Backstreet Moyes

I was wondering if anybody could give me advice on my diet. I have saved up and i am joining back the gym next week but no point if don't sort out my diet. Drink is probably my stumbling block. My gym membership ended about 2 months ago and i have noticed the weight creeping up. I was shocked to see i put on 5 pounds and need to work on things.

I am male 25 and 5ft 5 and 11st 12 pounds. My B.M.I is 27.1%.

For breakfast
Tea skimmed milk and 1 sugar.
Usually two slices of toast, Corn Flakes, Rice Krispies or Weetabix.

Lunch.

Corned Beef or Ham Sandwhich.
Non bread crummed chicken fillet in George formean.
Tin of Tuna and small tin of beans.

Dinner cutting back to chips or potatoes to twice a week.

Steak and lots of veg and gravy.
Two chicken fillets in george foreman and small tin of beans.

If hungry at night a slice of toast. Over the day about 4 cups of tea with low fat milk and 1 sugar.

Treats once a week with the girlfriend usually share a pizza. I don't really eat crisps or chocolate. I am always drinking Pepsi Max instead of water i know it's no sugar but it's probably bad for you.

The killer is the weekends i would say i am quite sociable. On a Saturday i would go to a friends and go out late so probably 9 or 10 Heineken. On Sunday out with family and friends and have about 9 or 10 drinks. I presume all the diet and exercise in the world won't work unless i cut back on alcohol. Can anybody give me any advice on my diet if i can improve it.

Ri_Nollaig

I would drop the Corn Flakes, Rice Krispies, Weetabix. Replace with eggs, whatever way you want to cook them. Much better for you and would fill you for much longer. Porridge would be another good alternative. That would bring you comfortably to lunch.

The tuna, beans (sugar free?) and chicken are all winners. If you really want to lose weight thought perhaps try and replace the sandwich with a salad. The bread/roll/wrap is doing nothing for you really other then carrying probably ~200 extra calories.

Cutting the sugar from the tea is an obvious one but I take it you like it Ensure you drink plenty of water as well. Often you will fill hungry but you are really just thirsty.

If you feel hungry in the evening try snacking on maybe unsalted nuts (not too many they are high in fat) or maybe a small piece of fruit. But certainly more "filling" then toast would be. Maybe even try some cottage cheese or just drink some more water.

Use a site like myfitnesspal.com to work out your entire daily intake. Include everything. It should make it easier for you to spot what food is really giving you those extra calories. Also handy for checking your macro ratio (target 40:40:20). But be careful with portion size, you need to be accurate here.

Is that 9 or 10 ...pints? in both sessions... If so, fair play... But seriously that is a lot. Its like ~200 calories in a pint. So that would be 4000 over the weekend!
If so, just cutting it to bottles would seriously help there. Perhaps Vodka + (sugar free) mixer instead? Or ...drink slower?

I know its tough going but you would be doing well to "out-diet/exercise" that then on other days. And you also mention a pizza cheat meal.

What exercises are you doing? If money is short just invest in a good pair of runners and getting running!

Either way, take it easy and make small improvements slowly. You want to target a calorie deficit of no more then 3,500 a week really. That's 1 lb of body fat.

But stick with it, it will work. Have a read off the stickies and check out reddit.com/r/fitness too. Some great stuff there.

I am male 27 6ft
In 2010 I was 95 kg (15 stone)
in 2012 I was 69 kg (11 stone)
Now I am weight training and currently 75 kg and trying to gain more

/EDIT:
also checkout this recent site, posted on another thread by '--Kaiser--'
http://simplesciencefitness.com/
I also recommend http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Ri_Nollaig

Taking a guess at your activity level and using this site -> http://www.freedieting.com/tools/calorie_calculator.htm. It puts your maintenance calories at 2,291 per day with 1,833 for your target fat loss.

A bottle of Heineken would be about 120 calories...

Backstreet Moyes

Ri_Nollaig wrote: »

I would drop the Corn Flakes, Rice Krispies, Weetabix. Replace with eggs, whatever way you want to cook them. Much better for you and would fill you for much longer. Porridge would be another good alternative. That would bring you comfortably to lunch.

The tuna, beans (sugar free?) and chicken are all winners. If you really want to lose weight thought perhaps try and replace the sandwich with a salad. The bread/roll/wrap is doing nothing for you really other then carrying probably ~200 extra calories.

Cutting the sugar from the tea is an obvious one but I take it you like it Ensure you drink plenty of water as well. Often you will fill hungry but you are really just thirsty.

If you feel hungry in the evening try snacking on maybe unsalted nuts (not too many they are high in fat) or maybe a small piece of fruit. But certainly more "filling" then toast would be. Maybe even try some cottage cheese or just drink some more water.

Use a site like myfitnesspal.com to work out your entire daily intake. Include everything. It should make it easier for you to spot what food is really giving you those extra calories. Also handy for checking your macro ratio (target 40:40:20). But be careful with portion size, you need to be accurate here.

Is that 9 or 10 ...pints? in both sessions... If so, fair play... But seriously that is a lot. Its like ~200 calories in a pint. So that would be 4000 over the weekend!
If so, just cutting it to bottles would seriously help there. Perhaps Vodka + (sugar free) mixer instead? Or ...drink slower?

I know its tough going but you would be doing well to "out-diet/exercise" that then on other days. And you also mention a pizza cheat meal.

What exercises are you doing? If money is short just invest in a good pair of runners and getting running!

Either way, take it easy and make small improvements slowly. You want to target a calorie deficit of no more then 3,500 a week really. That's 1 lb of body fat.

But stick with it, it will work. Have a read off the stickies and check out reddit.com/r/fitness too. Some great stuff there.

I am male 27 6ft
In 2010 I was 95 kg (15 stone)
in 2012 I was 69 kg (11 stone)
Now I am weight training and currently 75 kg and trying to gain more

/EDIT:
also checkout this recent site, posted on another thread by '--Kaiser--'
http://simplesciencefitness.com/
I also recommend http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Thanks very much for your input.

I know it is weird but i don't like eggs so that's a problem. I presumed Weetabix would probably be the best with low fat milk. It can be filling i will get rid of the frosties anyway full of sugar.

Salad is another problem i just don't like it but just going to up my intake of veg. Portion sizes were a problem for me but i have noticed since i have cut out the chips and potatoes i am still full after dinner. I think it's just the mindset if it's on the plate i eat it. On Beans yes i have changed to low salt and Tuna from sunflower oil to in Brine. On the Tea i have decided out of my 4 cups a day i will have a sugar in the morning and at night and the other two try getting used to not using sugar. The bread is a big problem i just love bread it is so easy for beans on toast or a quick sandwhich.

I presume chicken fillets are good for you. I can buy them in bulk for cheapish and could eat chicken everyday i love it. I presume the George Foreman is the best way to cook them.

On exercise well i basically have a free summer until September so once i join back the gym i will be able to set out a routine. At the moment 5 days a week i go for a 20 minute cycle each morning, go for about an hour walk and another 20 minute cycle in the evening. I also get in 4 sets of 25 sit ups a day. I have signed up for doing a circut training class once a week starting off see how it goes.

The pizza i know is probably a good idea it's my new plan that any week i lose 1lb or more i treat myself. If i don't then i don't to be more determined.

Also congrats on your weightloss i was the same when younger lost 3 stone and have stayed the same weight but it was easier when younger when you didn't drink on weekends. I am looking for some programmes to follow while i save for the gym. The insanity workout looks very good but i need money for the gym. I will look out for some free programmes and i will have a look at the sites you suggested thank you.

Ri_Nollaig

Well maybe convict conditioning is an option? Thread here on it http://www.boards.ie/vbulletin/showthread.php?t=2056185716. Haven't tried it myself now. Been trying to do the 5x5 program.

Do you dislike all forms of eggs? Like you can cook them in a lot of ways... my personal favorite is a ham, cheery tomato and cottage cheese omelet. But I only make that on weekends, only have time for boiled eggs on a workday morning. Scrambled eggs+smoked salmon? But if you dislike them you dislike.

Is it just normal Weetabix? You would want to be careful of any of the processed foods that claim to be "fat-free"/"low in fat". In reality they are just "low in fat... high in sugar". Special K for example... I believe Weetabix is ok, porridge would be better with eggs being the best

Yes skinless/lean chicken is pretty much the perfect food. And cooking it on the George is good too to reduce fat. Bare in mind there is nothing wrong with cooking with the right amount of olive/coconut/whatever oil on a frying pan. Fat is as important as Carb and Protein, 20% of your diet should be made of it. I personally buy in bulk from a butcher, cook a big batch on a Saturday or Sunday (seasoned and baked) and use over the week for lunch salads.

Which is the next thing. Bread is something people take for granted. Its very high in calories for what is it. A salad bowl of a few lettuce leaves (try maybe rocket maybe if you like pepper) or baby spinach leaves? Tomatoes, onions, cucumber with a breast of chicken or (good quality cut) of ham or tuna with a small bit of mayo or other dressing. It works for me anyways. Its basically a sandwich without the bread.
I have never tired them but it is possible to make lettuce wraps. Could be an alternative.
Even just reducing it to altering days might be enough. If you are eating bread obviously go for whole-grain. The calorie count is the same but you get more fibre from it.

I used to have the same problem with portion sizes. Growing up with the "always finish you plate" mentality did not help. Not when the plate just got bigger and bigger. It can take a while to get the portions right. It might be best to invest in a digital scales and ensure you adding the right amount of Carbs. For example only 40% of your dinner should be carbs so if that's rices/potates/pasta doesn't matter. Just ensure the portion size is correct. You should also try and target your carb heavy meals after a workout. Go for brown rice/pasta as well if possible. But like brown bread the calorie count is the same, don't be fooled by "healthier" meaning "I can eat as much as I want of this". In fact; there is no such thing as "fatty foods" its all about calories in versus calories out.

Saying that, good list of all the foods you should be targeting/avoding here -> http://simplesciencefitness.com/#short-list-of-foods. You would be very surprised with the sugar content in a lot of foods.

But I think the most important thing you need to do is find a diet that you agree with. Do not force yourself to eat something if you don't like it. You want this to become your life style not some quick fix.

The drinking is an obvious problem though. I think if you want to see any results you will just have to scale it back at least to every second weekend or reducing the amount on the night itself.

The pizza cheat meal/reward isn't a bad idea. Just don't go crazy with them. Get a thin based, good quality one

Good luck!

ninjabox

Nuts102 wrote: »

I was wondering if anybody could give me advice on my diet. I have saved up and i am joining back the gym next week but no point if don't sort out my diet. Drink is probably my stumbling block. My gym membership ended about 2 months ago and i have noticed the weight creeping up. I was shocked to see i put on 5 pounds and need to work on things.

I am male 25 and 5ft 5 and 11st 12 pounds. My B.M.I is 27.1%.

For breakfast
Tea skimmed milk and 1 sugar.
Usually two slices of toast, Corn Flakes, Rice Krispies or Weetabix.

Lunch.

Corned Beef or Ham Sandwhich (the bread and possibly the ham too).
Non bread crummed chicken fillet in George formean.
Tin of Tuna and small tin of beans.

Dinner cutting back to chips or potatoes to twice a week.

Steak and lots of veg and gravy.
Two chicken fillets in george foreman and small tin of beans.

If hungry at night a slice of toast. Over the day about 4 cups of tea with low fat milk and 1 sugar.

Treats once a week with the girlfriend usually share a pizza. I don't really eat crisps or chocolate. I am always drinking Pepsi Max instead of water i know it's no sugar but it's probably bad for you.

The killer is the weekends i would say i am quite sociable. On a Saturday i would go to a friends and go out late so probably 9 or 10 Heineken. On Sunday out with family and friends and have about 9 or 10 drinks. I presume all the diet and exercise in the world won't work unless i cut back on alcohol. Can anybody give me any advice on my diet if i can improve it.

I've highlighted all the stuff you eat that's processed. If you don't believe some of the stuff I've highlighted is processed I can get some sources. The alcohol is really excessive I know its hard in Ireland to socialise without alcohol but you'll get nowhere drinking like that! Sorry to be the bearer of bad news.