Well

I am in the process of tyring to get some sense of organisation with my diet, I am not seeing much results, and I know both my diet and workout routine should be improved

So.. I have created a 7 day cutting meal plan using, suggestions and recommendations on the types of foods I should eat... I would appreciate it if you would take a min to check this out and comment on it, be as cruel and as blunt as you like... I want yor feedback

Many thanks

http://download.yousendit.com/27A24D666572D0BB

EDIT

Figured that the lack of replies, is either because people cant download it or cant open it, or maybe just that they can be bothered to d/l it which is fair enough...decided to type it out

Monday
09:00 AM
GYM 7:30 -9:am
1 Multivitamin Tablet
50g whey + 1 banana , water
3eggs , 1 piece granary toast
150m apple juice


10:30 AM

2 OatCakes
Apple
125g Chicken breast



Noon
200g Cottage Cheese
1 Banana

15:00

Home-Made Chicken/Turkey Burger
Salad
1 wholemeal Roll


18:00

Fillet of haddock/pollock etc
4 New Potatoes
Mixed Veg

19:30 - 21:30 Taekwon-do Training


22:00
50g Whey

Tuesday
09:00 AM
GYM 7:30 -9am
1 Multivitamin Tablet
50g whey + 1 banana , water
30g Tesco light sultana bran s/s milk
150ml orange Juice


10 :30AM

Apple
30g Wholeweat Pasta
90g Tuna



Noon
200g Cottage Cheese
1 Banana

15:00

Chicken, Mushroom, spinach Omelette
Mixed Veg



18:00

Home Made Chilli
30g Wholemeal Rice


11:00ish
50g whey

Wednesday
07:30 AM

1 Multivitamin Tablet
50g whey + 1 banana , water
2 weetbix/oatibix with s/s milk
150ml apple juice


11:00 AM

1 "Baked Sweet Potato
Sprinkle of cheese
Home-made coleslaw
Salad


Noon
200g Cottage Cheese
1 Banana

2-3pm

Goats Cheese and pickle Roll




GYM 3:30 - 5:00

50g Whey

19:00
Fillet of Salmon
Egg Noodles
Stir fired veg

50g whey

Thursday
07:30 AM

1 Multivitamin Tablet
50g whey + 1 banana , water
Whole earth PB, 1 piece of toast
150ml orange juice


11:00 AM

100g chicken
30g wholeweat Pasta
Tomatoe Sauce



Noon
200g Cottage Cheese
1 Banana

2-3pm

100g Chicken
Wholemeal Roll
Hom Made Coleslaw


GYM 3:30 - 5:00

50g Whey

19:00
Lean Pork Chop
Mash Potato
Broc, Cauliflower, Cabbage

50g whey

Friday
07:00

1 Multivitamin Tablet
50g whey + 1 banana , water
3eggs, 1 peice of granary toast
150ml apple juice


11:00 AM

Chicken, stir fried veg
Brown Pitta bread




Noon
200g Cottage Cheese
1 Banana

2-3pm

Home-Made Chicken/Turkey Burger
Salad
1 wholemeal Roll


18:00
Chicken OR Tuna wrap
Salad




19:30 - 21:30 Taekwon-do Training
3 eggs
1 Slice of granary bread

50g whey

Saturday
08:00

1 Multivitamin Tablet
50g whey + 1 banana , water
30gs Oats, s/s Milk
150ml orange juice

10-11am Taekwon-do Training
11:00 AM

90g Tuna/Salmon and salad Roll



13:00
200g Cottage Cheese
1 Banana

2-3pm

100g chicken
30g wholeweat Pasta
Tomatoe Sauce


19;00

Chicken, spinach and mushroom omlette

Sunday
07:00

1 Multivitamin Tablet
50g whey + 1 banana , water
Whole earth PB, 1 piece of toast
150ml of apple juice


11:00 AM

Tuna and cucumber wrap
Salad


Noon
200g Cottage Cheese
1 Banana

2-3pm

1 "Baked Sweet Potato
Sprinkle of cheese
Home-made coleslaw
Salad

19:00

CHEAT MEALRoast Dinner

My Stats

Age 21
Height: 5ft 5 (short ass)
Weight: 12 stone

Goals,

1. Lose body fat
3. Look good in swimming trunks :)
3. Get 3rd Dan in Taekwon-do (yeah, yeah I know TKD sucks etc ...)

bump... again, if its easier for me to type it out, I will just trying to sort my diet out and need a general idea if I am on the right lines, or off completely

My Stats

Age 21
Height: 5ft 5 (short ass)
Weight: 12 stone

Goals,

1. Lose body fat
3. Look good in swimming trunks :)
3. Get 3rd Dan in Taekwon-do (yeah, yeah I know TKD sucks etc ...)

i can see you took some time putting it together. food choices look good.

if you could add up your daily calories for one of the days with how many grams of carbs pro and fat it would make it alot easier for people to critique.

whats wrong with the diet? i take it you are you not losing weight?

on monday and tuesday morning are you eating before or after the gym?

is it weights or cardio on these monings?



how much cardio do you do and of what type?

Firstly can I say thanks, for looking at it, I apprecie that.

I am hopeless at counting calories, for example If I eat a roll thats "healthy" from a bakery or a packet of rolls from a bakery normally they wont have caloiries listed etc..

Well as for loosing weight, I think I am losing weight..slowly but I look at myself every dary, too often really and I am paranoid about what I look like... My diet is very unorganised, I wouldnt say its bad but I dont plan what I eat, the times i eat, etc.
This is something I would like to change, I also dont eat regularly enough, and my workin hours dont exactly help matters

Mon and Tuesday mornings I normally eat before going to the gym, I dont like unfeulled workouts.

As for my workout, I am trying to sort out a new diet, and a new workout rotuine... at the moment I am just doing cardio until I get a weight rotuine sorted, preferably a 3 day split or something but will sort that.

At the moment I am doing cardio 3 times a week, and am doing:

20 mins treadmill - 11km/h
cross Trainer - 10mins resistance level 12
Exercise Bike - 10mins - 90-100 rpm
1500 Meters - Rower

I know its not ideal but thats why I am sorting out both at once, I also do Taekwon-do 3 times a week.

My Stats

Age 21
Height: 5ft 5 (short ass)
Weight: 12 stone

Goals,

1. Lose body fat
3. Look good in swimming trunks :)
3. Get 3rd Dan in Taekwon-do (yeah, yeah I know TKD sucks etc ...)

Edit...

My Stats

Age 21
Height: 5ft 5 (short ass)
Weight: 12 stone

Goals,

1. Lose body fat
3. Look good in swimming trunks :)
3. Get 3rd Dan in Taekwon-do (yeah, yeah I know TKD sucks etc ...)

hi mate i ment to go onto a site like

www.calorieking.com

put your foods in and add up the macros and total calories.

i know for me i aim for a 2lb loss each week. if i dont get it i either reduce calories or increase exercise.

your foods are good eneough and healthy eneough but if there is too many calories then you wont loose weight.


too work out how many cals you need you can use this equation.

Total calories for day To calculate your BMR based on your total body weight (Harris-Benedict Formula)

BMR= basal metabolic rate

BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements

Hi again

Thanks for that reply, seems I have abit more work to do then before I can workout a diet %100 properly,

Thanks for taking the time to reply, perhaps thats where I am going wrong, not enough organisation, calorie couting etc

Anyone else got any views?

My Stats

Age 21
Height: 5ft 5 (short ass)
Weight: 12 stone

Goals,

1. Lose body fat
3. Look good in swimming trunks :)
3. Get 3rd Dan in Taekwon-do (yeah, yeah I know TKD sucks etc ...)

I can't see much oily fish in your diet (salmon on Wednesday, portion size unspecified & a bit on Saturday) so see line 4 of my signature. To address this, see http://www.muscletalk.co.uk/m_2695743/mpage_1/tm.htm#2698563

Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?

Hi nige

Thnaks for the reply, I completely forgot to add, I am currently taking 1 tablespoon of Flaxseed powder, in the morning protein and banana shake

Other than that, do you see any other thing of concenr in the diet above? I was worried about carbs, timings etc etc...maybe I am looking too far into things but I want my diet to be %100 this time.

My Stats

Age 21
Height: 5ft 5 (short ass)
Weight: 12 stone

Goals,

1. Lose body fat
3. Look good in swimming trunks :)
3. Get 3rd Dan in Taekwon-do (yeah, yeah I know TKD sucks etc ...)