Changed my routine, now I need to change my diet.

RonanP77

For a few years there I did quite a bit of running and cycling and I had my diet sorted. I ate lots of carbs and protein and gave up beer and goodies. I lost a few stone, settled around 147lbs - 150lbs and was in good enough shape. I stopped running around Halloween due to yet another injury and put on about 20lbs between then and January, the diet was obviously out the window due mainly to boredom.

In January I started MMA and BJJ, kept both going for a few months then decided to settle on BJJ. I intend staying around 155lbs now. The weight isn't an issue, I bounce from 154-157lbs without any real effort. The issue is energy and body fat %

I've given up beer again and cut way back on bread (maybe 2-4 slices a week now instead of every day) but don't really know where to go from here.

My exercise plan;

Monday - rest,

Tuesday - Bjj 2.5 hrs

Wednesday - rest (from next month Bjj 1.5 hrs)

Thursday - rest

Friday - Bjj 2.5 hrs (from next month possibly back to 1.5 hrs)

Saturday - Bjj 1.5 hrs

Sunday - Turbo trainer 1 hr / cycle 20km (increasing steadily from next month) I'll be replacing every 4th or 5th Sunday cycle with a 3-4hr hike from next month too.

My diet;

7:00 - Actimel, wheatabix x 2 with full fat milk and 2 tsp of sugar.
9:00 - Banana, activia yoghurt, apple.
12:00 - Boiled egg, apple, banana, orange.
18:00 - Pasta/Spuds/Rice with chicken/beef/fish and veg. Or lately breaded chicken/fish with chips and no veg.
20:30 - Cornflakes with full fat milk and 2 tsp sugar.

Water - about 2 litres or 4 on training days.

I need to do away with the cereal at night, I know that, but I have to find a good replacement again. I need more veg I suppose but I could do with some more specific advice.

Alf Veedersane

You could do with more protein. The meat you have for dinner and the boiled egg have all you're getting. I'd steer clear of the breaded 'chicken' as well ,for the most part.

If you're finding yourself hungry at 8.30pm after dinner at 6, then your dinner needs to be looked at. More veg would help. Though it's entirely possible it's a habit.

Mellor

Not enough protein imo. You aren't eating a lunch really, just snacking on fruit during the day.
Breaded chicken is crap, stick to real meat.

Eat some protein at breakfast some of the time, this is as easy as swapping weetbix some days for eggs or something similar.
Fruit is fine as a snack, but don't rely on it for a meal. Eat a proper lunch.
Dinner is your biggest meal and makes a big difference to your overall food quality.
A late night snack is fine, but plan for a better snack than a bowl of cereal.

What time do you train at? As 2.5hour sessions, plus to and from the gym will have a bit of an impact on your meal. You might be as well to have two separate meals plan orders on training days and rest days. I find my hunger, eating pattern is total different on days I train.

RonanP77

Mellor wrote:

What time do you train at? As 2.5hour sessions, plus to and from the gym will have a bit of an impact on your meal. You might be as well to have two separate meals plan orders on training days and rest days. I find my hunger, eating pattern is total different on days I train.

Tuesdays and Fridays I eat dinner in the middle of the day because training is 6:00 - 8:30 in the evening, it normally runs a little late so I'm not home until 9:30. I'll eat a snack then but it's very late for eating. I was thinking of doing home made protein bars to have straight after training.

Mellor

RonanP77 wrote: »

Tuesdays and Fridays I eat dinner in the middle of the day because training is 6:00 - 8:30 in the evening, it normally runs a little late so I'm not home until 9:30. I'll eat a snack then but it's very late for eating. I was thinking of doing home made protein bars to have straight after training.

Eating in the middle of the day is lunch tbh.
I trained 6-8:30 last nignt, went home and dinner at 9pm. (had a snack later too).
Unless you are going to bed at 10, you are fine to eat a meal after training.

By all means make your lunch the biggest meal on training days. But don't cut meals out because of training. Aim for 3 meals and 2-3 snacks a day. Eat them in what ever order and frequency suits you.


For example yesterday;

9am: Oats and eggs,
11am: Coffee and dried fruit
1pm: 3km Run, Flexibility work
2pm: Kangaroo Chilli
4.30pm: Handful of nuts and an drink before training
6-8:30pm: BJJ Training
9pm Dinner, chicken burner and salad
10:30: Cup of tea and a snack bar