Diet advice

Hello guys.
 
Ive been on fit day and logged what I ate yesterday,  this is a typical work day for me.
 
I was rather suprised to see only 1800cals,  id say 2000 to be safe as i didnt know exact portion sizes

I thought i would be neared 3000 as im not really losing weight or fat I dont feel.
 
Anyway my goals are to have a more lean physique but to do that i need to lose some body fat.
 
im 24, 5ft10 and 86kgs,  some cheap scales put me at 23%bf
 
ill put a pic up when im back on my comp if people think it will help
 
So can anyone see what i need to do. less carbs? more protien? less fat?
 
many  thanks
 

Hi mate can you post up timings and what you have at each meal

if you are maintaining you weight then to lose either expenditure needs to go up or consumption of calories down.

thats how it works

whatever fit day says :)
and to be honest it looks like a serious under estimate - for eg museli - the average portion of cereal is 45g not 30, and often museli is more like 55 or more.
milk looks way under
no spread on bread???
100g cooked pasta? a small portion is 150g, medium is 230m large is 350 - according to Food Portion sizes by Crawley which is the Official UK guide :)

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!

dan_cup


Hello guys.
 
Ive been on fit day and logged what I ate yesterday,  this is a typical work day for me.
 
I was rather suprised to see only 1800cals,  id say 2000 to be safe as i didnt know exact portion sizes
<how u know u only need 2000cals aday?u know your tdee ?>......
I thought i would be neared 3000 as im not really losing weight or fat I dont feel.
 
Anyway my goals are to have a more lean physique but to do that i need to lose some body fat.
 
im 24, 5ft10 and 86kgs,  some cheap scales put me at 23%bf
  get some calipers and it properly
ill put a pic up when im back on my comp if people think it will help
 
So can anyone see what i need to do. less carbs? more protien? less fat?
 
many  thanks
 

u want to add macros to this^^^^^ pro/carb/fat/cals and need timings also hard to read. read the 1 with>..... at the end.

Big Les


if you are maintaining you weight then to lose either expenditure needs to go up or consumption of calories down.

thats how it works

whatever fit day says :)
and to be honest it looks like a serious under estimate - for eg museli - the average portion of cereal is 45g not 30, and often museli is more like 55 or more.
milk looks way under
no spread on bread???
100g cooked pasta? a small portion is 150g, medium is 230m large is 350 - according to Food Portion sizes by Crawley which is the Official UK guide :)

Cheers Les, 

I did actually just have a small portion of museli as i was having 2 slices of bread,  these had peanut butter on them.

Yea i was unsure on the pasta weight.

Anyway timings to follow

dannyboy84



u want to add macros to this^^^^^ pro/carb/fat/cals and need timings also hard to read. read the 1 with>..... at the end.

Sorry i dont quite understand what you mean?

Right so here are the times.

im work 3 shift pattern so times vary but times between are about the same.

8.30am museli and semi milk, 2 pieces of wholemeal toast with p/nut butter (usually just the toast with honey on)

9.15 - train

10.30 - 2 scoops of phd synergy ( pro and carb)

12.30pm - 3 egg (2white and 1 full) scrambled with mushrooms in on 1 piece of wholemeal bread. 1 scone with blackcurrent jam

4pm - fruit and last piece of homemade protien flapjack 

6pm - pasta and  salmon with other veg. muller light yog

8pm - apple

10.30 pm 80 -100g of quark with 1 tsp of honey