Advice on diet

12gauge dave

2 weetabix skimmed milk

Grilled Chicken breast
Portion whole grain rice
Frozen Mixed country vegetables


Sardines on 1 slice of toast


4 egg scrambled egg 1 slice of toast
Glass of milk

1 grilled chicken breast sandwich(2slices of bread) lettuce small bit of light mayo

1.5litres of water drank on average daily
Bread used is sliced whole grain.



For people who no better than me on here how what would you change?

Ive started jogging and doing light weights I feel I have energy to complete my exercises fully but I know diet could be better.

My goal is to lose weight more than anything but also build lean muscle at same time and increase fitness.

MileyReilly

Cut out all meat and dairy. Watch the china study!!

simdan

Sounds like you aren't over eating anyway.. Try to eat as much fresh fruit and veg instead of frozen or packaged foods. Keep drinking lots of water, try to cut out bread completely if possible, then you will find you will be able to eat more fruits, veg, meats, nuts etc.

I lost my weight by doing light exercise, juicing fresh fruits and veg morning and night, eating bananas, apples and nuts during the day at work, with the odd treat or meal outside. Tough, but effective and actually feel healthy these days.. I was 122KGs 6 months ago. Down to 97KGs at the moment.

Good luck!

12gauge dave

simdan wrote: »

Sounds like you aren't over eating anyway.. Try to eat as much fresh fruit and veg instead of frozen or packaged foods. Keep drinking lots of water, try to cut out bread completely if possible, then you will find you will be able to eat more fruits, veg, meats, nuts etc.

I lost my weight by doing light exercise, juicing fresh fruits and veg morning and night, eating bananas, apples and nuts during the day at work, with the odd treat or meal outside. Tough, but effective and actually feel healthy these days.. I was 122KGs 6 months ago. Down to 97KGs at the moment.

Good luck!

Thanks for advice,ya I must get rid of bread slowly but I find it fills me I've tried low carb diets and I just have no energy an can't exercise or see any gains and then just go back to old bad ways.

I tried a juicing diet a few months back I lost over a stone but I found it hard to stick with it an ended up goin back to bad ways.

I'm going to try and slowly improve diet gradually shock diets haven't worked for me in past.

Congrats on your weight loss I'm glad you've found something that works for you:)

Alf Veedersane

12gauge dave wrote: »

2 weetabix skimmed milk

Grilled Chicken breast
Portion whole grain rice
Frozen Mixed country vegetables


Sardines on 1 slice of toast


4 egg scrambled egg 1 slice of toast
Glass of milk

1 grilled chicken breast sandwich(2slices of bread) lettuce small bit of light mayo

1.5litres of water drank on average daily
Bread used is sliced whole grain.



For people who no better than me on here how what would you change?

Ive started jogging and doing light weights I feel I have energy to complete my exercises fully but I know diet could be better.

My goal is to lose weight more than anything but also build lean muscle at same time and increase fitness.

What weight and height are you?

12gauge dave

27 year old male
6"1
18sone 3lbs start weight
Started this diet just over a week ago
Bad level of fitness
Barely jog a mile 9min 16sec mile

Previous diet was takeaways 4/5 nights a week ate whatever I've wanted for years

Alf Veedersane

Use this to calculate the amount of calories you burn on daily basis (TDEE).

Use MyFitnessPal to calculate what's in what you're eating.

Wihtout knowing your job etc, I plugged in your height, age and weight and that you have a desk job with little or now excercise. That gives you a TDEE of 2600 kcals. You should look at a target of somewhere in the region of 2,100 to eat daily.

You should get to know MyFitnessPal. You'll need to input quanitties so you might want to look at getting a small kitchen scale to weigh food. You don't need to be doing that long-term. Just until you're able to tell by eye how many grams are in what your typical portions are or what 60g of rice looks like, for example.

But until you know what you're getting on board, you're p*ssing in the dark.

Read the nutrition stickies (here and here). You don't have to have a very narrow selection of foods to choose from. You just have to know what's in what you're eating and hit your calorie marks. Meat, fish and veg is always a good starting point. The less processing that's been done to what you eat, the better.

As regards activities//exercise, is there anything you particularly enjoy doing or would like to do? What do you do with the weights?