Analysis of my diet

Juniorhurler

Hi all,
I am new about here and would appreciate a little advice on my diet if some of you more experienced in these matters wouldn't mind.
Today was a pretty average day for me so I will give you my total intake log. I have over the last year and a half or so dropped from well over 16 stone to 14 st 2lb. I am 6'2" tall.

Breakfast
2 Weetabix
Coffee with small amount of low fat milk

11 o'clock snack
Apple and a small banana
Coffee

Lunch
400 ml of sweet potato and chilli soup homemade
Three slices of home made brown bread with a scraping of low fat butter
Small banana and an orange
Coffee
4 o'clock snack
About 200g sultanas. (Not typical of everyday but they happened to be in the jeep and I kept nibbling)

Coffee @5.30 on its own

Dinner
Omellette with 2 salad tomatoes, 4 spring onions, 2 eggs, and now the bad bit three rashers.
Coffee
An orange for desert.

Water
2-3 litres spread over the course of the day.

I do understand that the coffee addiction is bad. I have, despite the amount that I do drink, I have cut down. How does the rest of the diet add up?

Thanks in advance for any help.
Juniorhurler

Stheno

Nothing wrong with the rashers.

Why the low fat milk and butter substitute?

Stench Blossoms

Read the stickies.

Figure out how many calories you need to eat and how many you are eating.

Three rashers are not bad btw.

Breakfast is ok, porridge or eggs would be better.
Lunch needs less bread and more protein.
Dinner is good.

Overall needs more veg.

Juniorhurler

Stheno wrote: »

Nothing wrong with the rashers.

Why the low fat milk and butter substitute?

Just thought that I was doing the right thing with them. They are also what herself has in the house.

Stheno

Juniorhurler wrote: »

Just thought that I was doing the right thing with them. They are also what herself has in the house.

Nothing wrong with full fat milk and butter, at least you've no artifical crap in them.

As has been posted all over this forum, good fats are butter, olive oil, coconut oil etc.

I agree with Stenchy, less bread, more veg would be good.

Could you swap the bread at lunch for a salad?

Juniorhurler

Stheno wrote: »

Nothing wrong with full fat milk and butter, at least you've no artifical crap in them.

As has been posted all over this forum, good fats are butter, olive oil, coconut oil etc.

I agree with Stenchy, less bread, more veg would be good.

Could you swap the bread at lunch for a salad?

Will try that thanks Stheno.

Juniorhurler

Stench Blossoms wrote: »

Read the stickies.

Figure out how many calories you need to eat and how many you are eating.

Three rashers are not bad btw.

Breakfast is ok, porridge or eggs would be better.
Lunch needs less bread and more protein.
Dinner is good.

Overall needs more veg.

Did a quick calculation, Calorie intake was 2044 and my daily requirement is, depending on calculation method between 2600 and 2750.

Any suggestions for what to include at lunch for more protein without adding to the calories? Also on the need for more veg, I would have stir fries most evenings with mainly peppers, onion, broccoli etc and maybe one chicken fillet. Probably a better example than the ommelette.

Stheno

Juniorhurler wrote: »

Did a quick calculation, Calorie intake was 2044 and my daily requirement is, depending on calculation method between 2600 and 2750.

Any suggestions for what to include at lunch for more protein without adding to the calories? Also on the need for more veg, I would have stir fries most evenings with mainly peppers, onion, broccoli etc and maybe one chicken fillet. Probably a better example than the ommelette.

I found adding a chicken and cheese salad to my lunch diet really helped.

30g of cheese and about 50g of chicken

Or if you want to avoid the chicken have a salad with a couple of boiled eggs, cheese, and various veg. Eh, just re-read your reply, if you are running at a deficit of over 500 cals per day why do you want to reduce calories? I suspect that three slices of bread are a fair few cals anyway so replacing them with a salad as suggested shouldn't make much of a difference

Swap to porridge in the morning, have one banana and not two, and having that salad at lunch shouldn't increase your calorie intake

Juniorhurler

Stheno wrote: »

I found adding a chicken and cheese salad to my lunch diet really helped.

30g of cheese and about 50g of chicken

Or if you want to avoid the chicken have a salad with a couple of boiled eggs, cheese, and various veg. Eh, just re-read your reply, if you are running at a deficit of over 500 cals per day why do you want to reduce calories? I suspect that three slices of bread are a fair few cals anyway so replacing them with a salad as suggested shouldn't make much of a difference

Swap to porridge in the morning, have one banana and not two, and having that salad at lunch shouldn't increase your calorie intake

At the risk of sounding stupid, I want to reduce body fat as I am starting to approach a weight that I am happy with and am just wanting to tone up a little. Funny, when I was over 16 stone, drinking too much I didn't care about weight, body fat or tone. Little by little I have started to become interested in all if this as I have started to see the changes in myself.

Stheno

Juniorhurler wrote: »

At the risk of sounding stupid, I want to reduce body fat as I am starting to approach a weight that I am happy with and am just wanting to tone up a little. Funny, when I was over 16 stone, drinking too much I didn't care about weight, body fat or tone. Little by little I have started to become interested in all if this as I have started to see the changes in myself.

Yes sorry I missed that in your OP

Still think that swapping to porridge, and adding the salad at lunch will have minimal effect calorie wise

Juniorhurler

When you say porridge Stheno, you hardly mean made on water? I can't stand it on water, milk is o.k.

Stheno

Juniorhurler wrote: »

When you say porridge Stheno, you hardly mean made on water? I can't stand it on water, milk is o.k.

Make it with milk so?

Juniorhurler

Stheno wrote: »

Make it with milk so?

Sorry for all the beginner questions. Thanks for the advice. I am off to the leaba now to sleep on all of this. Cheers Stheno.

Stheno

Juniorhurler wrote: »

Sorry for all the beginner questions. Thanks for the advice. I am off to the leaba now to sleep on all of this. Cheers Stheno.

One piece of advice for you is to joing something like myfitnesspal or fitday and log what you eat each day so you get an idea of what you are consuming.

It will help you to adjust your eating patterns so you get the best return from what you are eating if that makes sense?

BigProblem

Stheno wrote: »

Nothing wrong with the rashers.

Why the low fat milk and butter substitute?

are rashers good for you really? is there a certain brand you should be buying that are better than say denny rasher? I always though rasher were not good for you... :eek: