Make me a diet plan! :)

Tuathanach

Hi there folk!

So... I'm looking to get myself in shape! I'm 25 year old guy and work in an office. Being brutally honest the most exercise I do at the moment is the 20 minute or so walk each way to work.

I'd love to get going at a gym or swimming but I guess I'm not the most confident of guys and I really know that i will not commit to that until I'm feeling a bit more in shape and healthier. At the moment, self-esteem in terms of body image is quite low.

Strangely enough - my diet is actually very good - I adore vegetables and most of my meals consist primarily of vegetables with a little meat or fish.

My biggest problem is the carbohydrate things. I eat A LOT of potatoes, rice and bread!! I mean a lot - daily I could easily eat 6 slices (if not more of white bread) and guaranteed that one meal will consist of a good quantity of potatoes/rice (or scarily, both!).

I am 6ft tall and weigh about 15.5 stone although I don't ''look'' obese, I carry it well but enough's enough.

There is no food which I dislike (except fruit, but give me vegetables of any sort) and I'm not one who requires lots of interesting, varied cuisine. If I had a simple 7-day menu or even 3-day menu which I could repeat - I'd be quite happy with that.

Any suggestions people?

desultory

Honestly? Cut down on the carbs and increase the meat and fish instead.
6 slices of white bread a day? that alone is 650calories+

Alf Veedersane

First thing to do is track what you eat with an app like MyFitnessPal to see exactly what you're consuming in terms of calories and the carb/protein/fat breakdown.

You might not need to overhaul your diet but cut down on what you know you're overdoing.

runawaybishop

Your diet isn't very good but it sounds like you already know what you need to do. Cut down on your bread, spuds and rice portions and eat more meat. Read the stickies and come back with more questions.

Get to the gym and start lifting some weights, you'll feel and look far better for it.

doctorwhogirl

OP head to the Nutrition and Diet section and read the stickies about food basics and starting lifting heavy weights.

Not being rude, but noone here can "make you a plan" because everyone's needs and goals are different.

As mentioned above, log your food using a calorie app and see your breakdown. If your main goals are just to get healthier etc... I wouldn't fret too much about the carb/protein/fats ratios but if you're looking to focus on that there's a good calculator on a site called iifym.com which can give you a suggested breakdown.

WhiteWalls

cant see the problem with eating brown rice,brown bread or potatoes?

jlm29

WhiteWalls wrote: »

cant see the problem with eating brown rice,brown bread or potatoes?

There's no issue with them in reasonable quantities, but they're extremely easy to overeat. The op himself alludes to his portion sizes being bigger than they should be. 6 slices of bread is a lot, for example! A portion of rice or potatoes is prob only about 50-60g raw. If you weigh that out, you'll see that it's what most people would consider a very small portion.

Mellor

jlm29 wrote: »

A portion of rice or potatoes is prob only about 50-60g raw.

I'd agree with 50g for rice, but not for potato.
A 50g portion of rice is not equivalent to a 50g portion of potato. For potato it should be double or even triple.