Thanks again for the advice, I think i know what i need to change altho i could really do with looking at a good sample diet,
My goal is to LOSE FAT so i`m going to keep my total cals below 2500, which is more than i have been eating but hopefully i`ll eventually get my nutrition sorted, body working as it should and the fat will drop off..
After reading the very interesting post, i`d have to say i`m not insulin sensitive and have a high insuline secreation so i really should try having 40% protein, 30% carbs and fats split.
Without getting to technical if i`m having 2500 cals a day : 1000 cals (250 gram) of protein, 750 cals (120g) of carbs, 750 cals (83g) of fats...
Fat seems too high to me. I would increse protein a bit and bring fats down; just my 2 cents.
Out of my OP diet it just need jiggling about abit, does this look better i`ve not done the macros yet but just as an example, please make adjustments as i`m only guessing to get this right but i want to get it spot on so i can stick to it and hopefully change my body for the better...
8 am, 1 scoop whey, 1 scoop oats, tablespoon olive oil, water (i will try and change to eating eggs at the weekend, got so much to do first thing with the little one and work)
Try to keep carbs and fats separate as much as possible. While complex carbs will not spike insulin levels, they will still cause a rise. When this happens, dietary fat is more apt to be shuttled towards fat cells.
11am, 100g extra lean minced beef, 50g brown rice or handfull off cashew nuts, cup broccoli ?
Try to be specific. What's a handful?
1 pm, dont know here dont really have time for a meal but as i`ve been told a shake isnt right.
If a shake is the only thing you can fit in, it's better than nothing. Add an EFA to it.
3-3.30, half sweet potato, 130g tuna, tea spoon chilli olive oil ???
Train
Again, keep fats and carbs separate.
6-6.30, phd 2.1 recovery - is this ok to have ????
http://www.phd-supplements.com/store.../recovery.html
7.30, 150g chicken, green beans + almonds
Quantity of almonds? Personally, I would drizzle some EVOO over your green beans/chicken as a fat source and ditch the almonds.
10.30, casin or cottage cheese (can`t seam to eat cottage cheese without putting something with it ie sauce or rivita which are both no nos so i`ll have to stick with the casin
Gbrice adds sugar-free jelly to his CC; try that....is phd 6hr blend totally no good? i thought it was aimed to be used before bed as a slow release
http://www.phd-supplements.com/store/p/51/1/blend.html but its probably a gimmik to sell to people like me...
I have at least 4lt+ of water a day now, but still feel dehydrated alot tho...sometimes i drink 2 lt of water just when i`m training and still want more, maybe again coz of the diet...
Don't hesitate to drink more, especially if you're feeling dehydrated.
If i have missed anything, can make adjustments to improve or if its tottaly wrong please let me know, if this is basically right i`ll try it in myfitnesspal and make ajustments for the macros...
Thanks again for your help