Diet help??

Scorpio20

ok so trying to get back into fitness and getting healthy! over the last few months ive gained weight around my stomach so if i could get some diet tips? I hope to burn off the fat and build up muscle cause i want to get bigger and stronger so what would be some key diet aspects to help me do that? cheers!!

ongarite

Some more details on your current diet would help along with info on your current weight, age, etc..

What's your current weight? Age, Height, BMI, body fat%? Active or sedentary lifestyle at present? Heavy drinker?

Give us a breakdown of typical meal plan you have daily?

Scorpio20

Im 20 years old , 6 foot 5 inches and weigh 250 pounds.

my bmi calculated out as 29.6 and im not too sure of my bf %. at the moment i have a sedentary lifestyle but im getting into the swing of going to the gym 3/4 times a week over the past 3 weeks. not a heavy drinker.

typical meal would be special k for breakfast, chicken or ham and cheese brown bread sandwich for lunch and anything could be for dinner like spagetti bol or roast beef! Going back to college in a few weeks so i wanna start buying the right food for myself!

seosamh1980

It's early for me and I'm sleepy so don't have the energy to list out more suggestions (you could do with giving some more accurate info on a few days of diet and serving sizes etc) but ditch the Special K, they are...muck, is the kindest way of describing them. There's nothing of the good in them, plenty of the bad, have porridge, or eggs, much better. And when you say chicken and ham, does that mean home cooked, does it mean processed slices, etc etc. You need to be more specific IMO if you want accurate advice.

GreenGables

The best thing to do diet-wise is to get rid of all processed foods and eat whatever grows from the ground or comes from a plant. Also get some good quality protein foods in there.......eggs, beef, chicken, fish, etc......organic if you can afford it. Lose the sugary/starchy snacks and fizzy drinks (diet and full sugar). I only now drink water and unsweetened hot tea. It is working a treat for me and I have already lost 10 pounds.

vanessa171

do not calorie count. do not diet ! just eat healthy. I read a book a few days ago and it was very good,it was mainly about fat around the middle. it said to stay away from diet labels as they are not healthy and will not help you lose weight properly and they have sugar ! What you want to do is eat essential fatty acids(fish,nuts,seeds) slow releasing carbs( brown rice ,paste, wholewheat..no white ), veg,fruit,and vitamins are great ! stay away from caffeine! coffee, tea.. drink herbal tea like chamomile and lemon water , it did say to stay away from wheat but this can be quite difficult as a lot of food has wheat. you can buy pasta and other products that are gluten free. Also eat slow ! try have your meal last at least 15 minutes.. and eat little meals but often.. eat every 3 hours, so breakfast, mid morning snack, lunch ,snack, dinner, snack. Just don’t diet it leads to a lot of bingeing and it will only help you lose weight short term not long term.Just eat healthy  and for exercise aim for 4 30 min cardio exercise a week(walking,cyclin,running) and 2 resistance training a week .

doctorwhogirl

Scorpio20 wrote: »

Im 20 years old , 6 foot 5 inches and weigh 250 pounds.

my bmi calculated out as 29.6 and im not too sure of my bf %. at the moment i have a sedentary lifestyle but im getting into the swing of going to the gym 3/4 times a week over the past 3 weeks. not a heavy drinker.

typical meal would be special k for breakfast, chicken or ham and cheese brown bread sandwich for lunch and anything could be for dinner like spagetti bol or roast beef! Going back to college in a few weeks so i wanna start buying the right food for myself!

In an ideal world you'd be gymming it X number of times a week, and eating this that and the other but you're going back to college so be realistic with your expectations for yourself.

Get an exercise routine that you know you can stick more or less to and that you enjoy most importantly. Weights are fantastic but it's what you can fit in/have access to for the minute and what you can maintain.

Just throwing my non-expert eye over the food...

Breakfast: ditch the Special K, anyone here will tell you it's just extremely processed and high sugar. Not going to keep you full or do anything for you at all in terms of fullness or general well being! Buy a hape of eggs and throw them in the microwave with a wee drop of milk to scramble them. Takes 2 mins and it's delicious. Or porridge/oat bran with milk. Keep you full for ages.

Lunch: Nothing wrong with a brown bread sandwich once it's not loaded with heaps of coleslaw etc... Don't see much in the way of veg though. Maybe throw a salad in along with your sandwich. Fresh veg is the way to go.

Dinner: Same as lunch. Get more veg in ya! Spag Bol is grand with wholewheat pasta but get some carrots, mushrooms, onions etc... in there. Green veg is just amazing for any dinner and if you're on a budget/ afraid of veg going off buy the frozen stuff as an alternative. I get bags of frozen spinach and broccoli in tesco and they aren't that cheap.

Get some healthy snacks in there too like a small portion of nuts etc... to keep you going! You're a tall lad, you need energy!