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Help with Diet

abutler101 · 2015-04-05 22:40:24

Hello, I'm just looking for some general info on my diet. I am looking to lose weight, and eat for performance at the same time. I lost a good bit of weight before Christmas but I have fallen off the wagon a bit since, even though I haven't gained any weight. I think I felt a bit too proud of myself unfortunately. I am…

05-04-2015 10:40pm

#1

abutler101

Closed Accounts Posts: 77 ✭✭

Join Date: July 2014

Posts: 69

Hello,
I'm just looking for some general info on my diet. I am looking to lose weight, and eat for performance at the same time. I lost a good bit of weight before Christmas but I have fallen off the wagon a bit since, even though I haven't gained any weight. I think I felt a bit too proud of myself unfortunately.

I am currently 15 years old, 176 cm and 77kg (coming from a high of 88kg last September). I am training 6 days a week.

Monday:spin bikes, 1 hr of high resistance steady state and sprints
Tuesday: 5k run in the am, weights in the evening, 4 sets of circuits, mostly legs and core
Wednesday:rowing machines, steady state, hiit, or pieces at a set distance
Thursday: running, 10/12 km at a fairly slow pace
Friday: rest
Saturday: rowing, 3 hrs of steady state or shorter distance pieces and 1/2hrs weights in the afternoon
Sunday: rowing, 3hrs steady state or pieces

I'm going back to eating the same food as I was on before Christmas. I am fairly good to keep it during the week usually, sometimes caving in and having some chocolate or getting subway at lunch.

Breakfast (7am): raw porridge oats, Greek yohgurt and blueberries/raspberries
11:00: a small orange/some grapes and some nuts
Lunch(1:00): three slices of homemade brown soda bread with butter
4:00: orange/grapes and some nuts
6:00: 1 slice of brown soda bread with butter
Dinner (9 pm ish): two grilled chicken breasts, peas and sweet corn

I drink around 3 litres of water a day and some milk daily.

Unfortunately, this can fall apart at the weekend as I have no routine. Does anyone have any advice on how I can eat better during the weekend? This diet works out at about 1700/1800 calories with 58% carbs, 24% protein and 18% fat. Is the amount of calories reasonable? Should I up it a bit or could I go lower. What would the ideal split of carbs/protein/fat be for someone training for an endurance sport? Is there anything else I should be earing to support my training? I have been told to eat high carbs and moderately high protein but I'm not so sure what would be considered high carbs and protein. Should I adjust my diet according to what I am doing each day, for example should I eat more protein on days that I am doing weights or more carbs before runs/ bikes? Or does it matter that much? Is there any high protein foods that I could have at lunch that aren't meat? I really don't like eating cold meat.

Does anyone have any other comments on my diet that could help me? Am I doing ok on this? I want to be down to about 67/68 kg with a fairly low body fat percentage by the summer when the regatta season is in full flow. Sorry for the long thread, thanks for reading it all. Any help would be apritiated.

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