My Diet

[Sliceruk]

Firstly I wish to thankyou all for all the excellent and helpful advise.

This is what i have been doing for the past couple of days:

(19stone 4lbs when I started - BF% = 34%

6am - 1hr Cardio and 30 mins swimming

8am - Few pieces of fruit

10:30am - Raw veg like Celeray or Carrots.

12:30pm - Chicken breast with Salad and a little Mayo (Or some days Tuna)

3:00pm - More fruit

5:30pm - Meat and veg (Perhaps steak or Chicken)

I drink about 2 litres of water a day (Is this enough?)

Any criticism or comments is welcome.

Also I am starting the fell hungry a bit more in the evening around 8pm ish - is it ok for someone wanting to lose weight and not gain any, to eat at this time?

I also try and do some cardio 2 or 3 evenings as well.

Thanks in advance.

[perfectbeast2001]

not a very balanced diet IMO. You wqill lose fat due to calory defecit but I think you will plateau and then it will become hard to drop further fat. Go to the diet forums and read the stickies. The cutting sticky there will give you an idea of how meals can be laid out. Dieting using well balanced meals and the correct ammount of cals means you get to keep muscle, drpo fat and not be too hungry all the time. Extreme low cal diets do not work as they are too hard yo keep up. This current diet looks to be sub 2000 cals, too low IMO.
How tall are you? what is your waistline measurement?

[Sliceruk]

Height - 5ft 11
Waste 42/44

[perfectbeast2001]

maintenance cals for you with moderate excercise would be around the 3800 mark!! That means you would not lose or gain on those cals (remember approx). I would begin by structuring a healthy balanced diet consisting of 5 to six meals totalling around 3200 cals. See how you get on for 3-4 weeks and then reduce cals if needed by 200 or so. Repeat this process every 4 weeks or every time you rech a fat loss plateau.

[Sliceruk]

Ok Bro thanks very much for the info.

I will look into what foods to get then to add more calories into my diet.

I need to look into what the actual intake of calories is for these items - but would you think if for breakfast I had Bacon, Saus?? it would increase them? or even Eggs

[perfectbeast2001]

mate do some reserarch. I am not suggesting upping cals by eating a load of crap!

example


CARBS

4 slices wholemeal bread
1 cup oats
1/2 cup brown rice (dry weight)
2 wholewheat bagels
1 cup wholewheat pasta (dry weight)
2 sweet potatoes
1 baked potatoe

PROTEIN

5 egg whites 1 yolk
100g chicken/lean pork/turkey/lean steak
1 can tuna
150g smoked salmon(no added fat with this meal)
1 cup light cottage cheese
150g smoked mackerel (no fat with this meal)
150g prawns
150g crab
200g cod or any white fish

FATS

1 TBsp ***** margarine
1 Tbsp Olive oil/flax oil
10 nuts any variety but not salted or roasted.
1/2 avocado
15 olives
25g cheese

eat 5 times a day. Pick one item from each food group to create a meal unless otherwise stated next to item. Add as much salad and veg as you like. Season with herbs and spices, chillies, garlic, soy sauce, vinegar and pickled veg as required.
No fruit juices, No alcohol, no sugar added to anything, check all lables if using sauce ect, look out for glucose, fructose, sucrose. Do not eat them
Diet soda only.
You may have one piece of fresh fruit with every meal. Limit use of bananas and other sweet exotics (strawberries are fine though). good portion sizes for fruit. 10 strawberries, 20 rasberries, 1 apple, 1 pear, 1 orange, 25 grapes, 1 banana, 1 peach, 2 plums.

Take 6 fish oil capsules every day. Take 2 multivits every day. Take 2000mcg vit C every day.

If you are weight training drink a protein shake before and after training with 1 scoop protein. Eat a banana before and after weight training. Do your cardio in the morn before eating anything at all.

[Sliceruk]

Wooo Dude,

Thanks a million for the info, I obvious misread as i thought I was to cut out my carbs full stop.

Much appreciated.