Diet Assistance

IR1SH RANG3R

Hi All,

Couple of quick questions hoping I can get help with. General data is that I am a 25 year old male 173 lbs and 5ft 9inches tall. I am looking to lose fat (aiming for around 11 stone weight wise) and currently do weight training in the gym every second day (Jason Blaha slightly modified 5x5 - I have a training tracker on here).

Been doing this for a while so I know a fair bit about dieting etc. Worked out my daily caloric allowance at 1800 calories which is a 20% deficit all grand. Now I am a fussy eater so tried setting up a diet I can stick to. Firstly, can I have any critiques to this? Typical day is as follows:

• Breakfast
  Porridge Oats (30g) & Low Fat/Skimmed Milk (200ml)
  
• Lunch
  2/3 eggs, 100ml Low fat/Skimmed Milk, 2 slices of cheese, Coconut Oil (1Tsp) all scrambled up in the pan.
  
• Dinner
  Wholegrain/Bastami Microwavable rice (125g) and Chicken (250-300g) fried in Coconut Oil (1Tsp) with packet Garlic/Chicken Supreme Sauce made with 200ml Low Fat/Skimmed Milk

On days I go to the gym would have Whey Protein after workout with 450ml Skimmed/Low Fat Milk. I know the first thing is the lack of veggies. Some days I do have spinach with the scrambled egg and need to start having broccoli with the dinner but any other suggestions?

Another question is counting calories in a couple of things I eat. Can anyone guide me as to the following:

• I have a few cups of tea during the day. Regular Barrys tea with a dash of milk, how many calories are we looking at here? I'm assuming minimal?
  
• Also, the packet Garlic and Chicken Supreme sauce are hard to work out the calories. They only give info on them made up but I make them different than the packet suggestion (I just put powder and milk in and boil it). How can I take these into account?

I've been having trouble losing weight the last few weeks which from the above is surprising. I would assume I am well within my caloric allowance unless I am missing something obvious?

Apologies for the long post, any help is appreciated!

Alf Veedersane

Your best bet is to start inputting into MyFitnessPal.

It has the calories and macros for what you need.

Cup of tea with 20 mls of low fat milk is about 10 kcals.

How does it say to make up the packet of sauce? It should be easy enough to do a conversion based on that.

Also, just to clarify, you eat nothing else on a typical day outside of that? Is that fairly consitent 7 days a week or is the weekend a different matter?

IR1SH RANG3R

Alf Veedersane wrote: »

Your best bet is to start inputting into MyFitnessPal.

It has the calories and macros for what you need.

Cup of tea with 20 mls of low fat milk is about 10 kcals.

How does it say to make up the packet of sauce? It should be easy enough to do a conversion based on that.

Also, just to clarify, you eat nothing else on a typical day outside of that? Is that fairly consitent 7 days a week or is the weekend a different matter?

Yeah use myfitnesspal a bit but prefer tracking on a spreadsheet.

Re the sauce it says to make it with veggies, milk and butter then just has it "250ml as made" which is why I'm struggling. I might just over estimate it and work it in, otherwise chicken and rice would get very boring!

This would be standard 7 days a week, maybe a cheat meal or a Sunday roast but I can work these in myself to my allowance eg if I had a take away on a Saturday night I might just have the eggs around lunch time and nothing else until the take away because I prefer being hungry for a treat

Alf Veedersane

What is the sauce out of interest?

IR1SH RANG3R

Alf Veedersane wrote: »

What is the sauce out of interest?

Its the knorr meal maker chicken supreme sauce and then knorr select sauces garlic sauce mix. Both powders in a packet, I generally lob half a pack in a saucepan add about 200ml of milk and bring to the boil. Then I pour it onto the pan with the chicken and cook for about 2 minutes.

Just looking at them here one has nutrients per 100g as sold, assume that's just the powder? Then the other has per 100ml as prepared. It's not a massive deal anyway, I can estimate about 150 calories for them and should be ok, I was just curious as I know they're probably not the best things to eat!

syklops

IR1SH RANG3R wrote: »

Its the knorr meal maker chicken supreme sauce and then knorr select sauces garlic sauce mix. Both powders in a packet, I generally lob half a pack in a saucepan add about 200ml of milk and bring to the boil. Then I pour it onto the pan with the chicken and cook for about 2 minutes.

Just looking at them here one has nutrients per 100g as sold, assume that's just the powder? Then the other has per 100ml as prepared. It's not a massive deal anyway, I can estimate about 150 calories for them and should be ok, I was just curious as I know they're probably not the best things to eat!

Theres worse things you could be eating.

In your meal plan above are you being 100% honest? Do you have any other snacks in the course of the day? Or are you asking whether you should be losing weight on that diet? How long have you been sticking to this meal plan?

What do you have on a cheat day?

IR1SH RANG3R

syklops wrote: »

Theres worse things you could be eating.

In your meal plan above are you being 100% honest? Do you have any other snacks in the course of the day? Or are you asking whether you should be losing weight on that diet? How long have you been sticking to this meal plan?

What do you have on a cheat day?

Barring about 3 cups of tea a day that's all I eat. I might have one chocolate digestive one day in the week but I don't really have a sweet tooth and my appetite isn't huge so the above does me.

I am losing weight on the above its just seems very slow. I had a worse diet last year (spuds everyday with dinner) and lost weight quicker, just seemed strange. I've been on it for about 5 weeks now. I think I'm just being impatient and my main concern was the calories I couldn't work out because I'm a perfectionist lol!

Cheats would be one of the following depending on what's going on at the weekend:

Meal out with herself - just don't watch what I order but again nothing majorly unhealthy
Few pints on a Saturday night
Take away -bag of chips, chicken or sausages, but of sauce and about 4 slices of white bread (loves me a chip butty!)
Small fry up on Saturday - sausage, waffles, rasher and bit of bread

Alf Veedersane

IR1SH RANG3R wrote: »

Barring about 3 cups of tea a day that's all I eat. I might have one chocolate digestive one day in the week but I don't really have a sweet tooth and my appetite isn't huge so the above does me.

I am losing weight on the above its just seems very slow. I had a worse diet last year (spuds everyday with dinner) and lost weight quicker, just seemed strange. I've been on it for about 5 weeks now. I think I'm just being impatient and my main concern was the calories I couldn't work out because I'm a perfectionist lol!

Cheats would be one of the following depending on what's going on at the weekend:

Meal out with herself - just don't watch what I order but again nothing majorly unhealthy
Few pints on a Saturday night
Take away -bag of chips, chicken or sausages, but of sauce and about 4 slices of white bread (loves me a chip butty!)
Small fry up on Saturday - sausage, waffles, rasher and bit of bread

You'll tend to lose it quicker when you have a lot more to lose.

If you're moving in the right direction, you're doing fine. If you want to speed it up, eat a little less and exercise a little more.

IR1SH RANG3R

Alf Veedersane wrote: »

You'll tend to lose it quicker when you have a lot more to lose.

If you're moving in the right direction, you're doing fine. If you want to speed it up, eat a little less and exercise a little more.

Haha common sense wins again lol!

Yeah true I started at close to 14 stone last summer and am under 12 and a half now (only really kept it up for the summer) so just have to inch towards 11 stone now! Mainly just belly flab and smallish moobs to get rid of now!