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Weekly diet

  • 17-09-2013 12:17pm
    #1
    Ugo Monye spacecraft experience
    Closed Accounts Posts: 6,221 ✭✭✭


    Just looking for some opinions on my diet at the moment

    I'm 23, 6"1 and 92kg

    Looking to put on more muscle but at the same time loose a bit of excess fat

    I'm slightly concerned that I'm not getting enough carbs

    Anyway typical days food would be:

    Breakfast: 3 soft boiled eggs and two slices of wheat bread

    Snack: Pistachio nuts + whey protein shake

    Lunch: 2 grilled chicken fillets marinated in jerk spice with some mixed salad and a side of broccoli or mixed veg depending on the day

    Gym: 4 nights a week, I always do 20 minutes intense cardio on crosstrainer after workout

    Protein Shake

    Dinner: This is usually where I fall down (only two weeks into this) but some of the meals I've gone for include a bowl of homemade pea or spinach soup, 5 egg white sandwich, lean steak or grilled butcher burger with sweat potato

    Snack: Wheatabix, 4 with milk no sugar

    Basically dinner is the only non consistent meal I have and it's bugging me. Any suggestions of something consistent that would fit in? Also, I'm not entirely sure the rest of what I'm eating is very good for me either so feel free to critique :)


Comments

  • #2
    Stench Blossoms
    Closed Accounts Posts: 9,390 ✭✭✭Stench Blossoms


    Have you worked out how many calories you are eating and how many you should be eating?


  • #3
    Ugo Monye spacecraft experience
    Closed Accounts Posts: 6,221 ✭✭✭Ugo Monye spacecraft experience


    Stench Blossoms wrote: »
    Have you worked out how many calories you are eating and how many you should be eating?

    2793 for maintenance

    2235 for cutting

    Not sure how many I'm eating currently tbh, something I should calculate


  • #4
    Stench Blossoms
    Closed Accounts Posts: 9,390 ✭✭✭Stench Blossoms


    Ugo Monye spacecraft experience wrote: »
    Not sure how many I'm eating currently tbh, something I should calculate

    Figure it out. Myfitnesspal is your friend.

    Come back when you've got that figured out.


  • #5
    ninjabox
    Closed Accounts Posts: 100 ✭✭ninjabox


    Looking to put on more muscle but at the same time loose a bit of excess fat

    I've recently discovered you can't do these two things at the same time. To build muscle you need to supply your body with sufficient calories. But to lose weight (and fat) you need to eat a calorie deficit. This is why you need to go through phases of "cutting" and "bulking".

    Other than that I would say your not eating too bad. I would avoid the grains and get my carbs from more nutrient dense foods like sweet potatoes.

    Also try to get the fat in at every meal, just like protein. It helps keep you satiated. Although I suppose you might want to adjust that slightly depending on whether your trying to cut or bulk.

    Also are your protein shakes OK? Are they full of sweeteners and other additives? You can get huge amounts of protein in certain foods which you can be sure are natural. Hemp protein is also good.


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