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Better diet for toning/reshaping

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Alexander194
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2009/07/28 08:15:08 (permalink)
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Better diet for toning/reshaping

Hi there, have been advised to make a post on this part of the fourms to see if theres any improvments I can make to my diet, as maybe I'm not getting enough protien at the moment.  I'm now at the stage of weight loss were near enough all the weights gone thats needed, just needing to improve what I've still got, resculpting my body shape into a more normal physique etc.


 Diet at the moment I don't think is terrible at least, readybreak/banana for breakfasts, orange juice.

Usually tortilla wraps for lunches, two of them a time.. average size, never large at all..  homemade ones without the fatty dreasings the shop ones come with to make them unhealthy.  Filled up with /chicken/cheese/lettuce/tomatoe/bit mayo etc.  Will soon start having different things im hoping that I've been advised, chicken breast with something else with it.. pasta etc.
 
Evening meals after on Mon/Wed/Fri (muscle days at the gym)  I have a meat/fish focused dinner-  so cod, haddock,  in light batters.  Or meat like 100% full chargrilled chicken done in the oven,   other like roast chicken, breast/legs, also have liver, pork/ pork chops.   
So with whatever I have out of that selection, have something to fill the plate up with it, like: boiled potatoes, croquetes, mash, omolette etc.  Then the veg to go with it, brocoli, cauliflower, cabbage, carrots, onion, cellary, peas, green beans, peppers etc, have 3 or 4 of them each time.     So like 2x chargrilled chicken, some potatoes an small omolette, broc/carrots/greenbeans = one typical days dinner.


Tues/Thurs when I do CV at gym i tend to have either a pasta meal or a homemade curry.   Macaroni, ham, cheese, spag bol, sometimes tagliatelle pasta with chicken breast cut up into it,  never have the fatty cheese souces on em etc.
Chicken/beaf/lamb/mince currys, long cooked with peppers, onions, mushrooms, spices etc, really very healthy/nice homemade currys.
 
Sundays have roast dinner(chicken often), 4-5 roasties, carrots, green beans, cabbage, broc/cauli, few yourkies.

And Saturdays pretty much anything within reason, maybe a fresh made pizza filled with good stuff, or some cicargo town ones with micro chips,  maybe chargrill chicken with noodles, those type of things, nothing usually like what i have during the week.

Portion sizes aren't small or huge, average, I tend to go slightly hungry at the end like your meant to, rather than being bloated, more a satisfied/happily full, so really don't think thats a problem, with the amount of food I'm eating.
 
 Two hours after breakfast have a snack, and two hours after lunches- so trying to keep up the 2-3 hour eating for metabolism. Its usually something like an appel.
Also if have a desert after a main meal its usually something like yogurt, fruit salard, appel, melon etc- also try and drink a fair bit of water throughout the day.

If it matters don't smoke and don't drink often, also don't drink caffine, or take anything else like suppliments.

 Thanks in advance for any help on the diet :)

alex

 
post edited by Aleexander - 2009/08/01 16:48:52
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    markfj
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    Re:Better diet for toning/reshaping 2009/07/29 00:09:31 (permalink)
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    Aleexander

    Hi there, have been advised to make a post on this part of the fourms to see if theres any improvments I can make to my diet, as maybe I'm not getting enough protien at the moment.  I'm now at the stage of weight loss were near enough all the weights gone thats needed, just needing to improve what I've still got, resculpting my body shape into a more normal physique etc.


    Diet at the moment I don't think is terrible at least, readybreak/banana for breakfasts, orange juice.

    Usually tortilla wraps for lunches, homemade without the fatty dreasings the shop ones come with, so filled with ham/chicken/cheese/lettuce/tomatoe/bit mayo etc. (been advised and thinking to start having different things too, chicken breast with some pasta for example)

    Evening meals after days I do muscle work at the gym I have a meat/fish dinner with veg and something like potatoes/omolette etc as a filler.  (Mondays/Wednesdays/Fridays)

    And for Tuesdays/Thursdays when I do CV i tend to have either a pasta meal or a homemade curry (healthy, peppers onions mushrooms).
    Sundays have roast dinner (chicken often) and saturdays pretty much anything within reason.

    Two hours after breakfast have a snack, and two hours after lunches- so trying to keep up the 2-3 hour eating for metabolism. Its usually something like an appel.
    Also if have a desert after a main meal its usually something like yogurt, fruit salard, appel, melon etc- also try and drink a fair bit of water throughout the day.

    If it matters don't smoke and don't drink often, also don't drink caffine, or take anything else like suppliments.

    Thanks in advance for any help on the diet :)

    alex

    Hi mate








    Ist thing I would suggest to you, is to make a diet plan... I never used to plan in advance, I used to eat whenever, bu tried to keep it healthy, sounds like you now.

    Planning in advance, can help as you know what you are eating, and roughly when.

    Cant help fully, as you dont have a diet planned out but from what you have written, I would suggest a couple of things:
    1. Check the tortillas, home made or not, generally speaking, I think they are quite heavily processed, probably white flour and added fats, ie vegetable oil?
    2. Ham isnt that great, its processed, fairly high in salt and you could use something much better
    3.Definately use chicken, and other lean protein sources and varyt them too, as they can contain other nutrition others dont have
    4. Sounds like you might need some more veg? There is a fair bit of fruit, I would suggest replacing a little of the fruit for veg, fruit can be high in calories/sugar too


    Hope someone can agree/disagree with my advice?

    #2
    kitty
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    Re:Better diet for toning/reshaping 2009/07/29 07:38:23 (permalink)
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    Aleexander

    Hi there, have been advised to make a post on this part of the fourms to see if theres any improvments I can make to my diet, as maybe I'm not getting enough protien at the moment.  I'm now at the stage of weight loss were near enough all the weights gone thats needed, just needing to improve what I've still got, resculpting my body shape into a more normal physique etc.


    Diet at the moment I don't think is terrible at least, readybreak/banana for breakfasts, orange juice.

    Usually tortilla wraps for lunches, homemade without the fatty dreasings the shop ones come with, so filled with ham/chicken/cheese/lettuce/tomatoe/bit mayo etc. (been advised and thinking to start having different things too, chicken breast with some pasta for example)

    Evening meals after days I do muscle work at the gym I have a meat/fish dinner with veg and something like potatoes/omolette etc as a filler.  (Mondays/Wednesdays/Fridays)

    And for Tuesdays/Thursdays when I do CV i tend to have either a pasta meal or a homemade curry (healthy, peppers onions mushrooms).
    Sundays have roast dinner (chicken often) and saturdays pretty much anything within reason.

    Two hours after breakfast have a snack, and two hours after lunches- so trying to keep up the 2-3 hour eating for metabolism. Its usually something like an appel.
    Also if have a desert after a main meal its usually something like yogurt, fruit salard, appel, melon etc- also try and drink a fair bit of water throughout the day.

    If it matters don't smoke and don't drink often, also don't drink caffine, or take anything else like suppliments.

    Thanks in advance for any help on the diet :)

    alex




    Alex....your brekkie is not brill to be honest. Orange juice contains quite a lot of calories and you lose the fibrous effect of the orange. Swap it for the real thing. Ready brek is not that good IMO, you'd be better with proper unprocessed oats.
     
    Tortillas as commented by mark, try swapping these for a wholemeal pitta or even crispbread.
     
    There's not a lot of detail in what you've posted, it's more generalisation which is hard to comment on. Why dont you take one day, make a note of everything that passes through your lips including portion sizes so we can see how much of what you're eating.
    #3
    Alexander194
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    Re:Better diet for toning/reshaping 2009/08/01 16:20:45 (permalink)
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    That is pretty much what passes through my lips, on the days I listed above.. sometimes crisps/chocolate etc, but i think I make up for that by what I eat in the form of normal meals, hardly any salt/sugars, takeaways, pizzas, chips, cakes biscuits/sweets etc..

      The wraps are healthy, filled with salards/tomatoes/chicken(not ham now)  the base itself is pretty good,  I do sacrifice quite alot in the way of eating i think.. theres just a certain point on things were I couldn't go any further with some things, I'd feel like a rabbit eating just for the sake of surviving if you get me :)
     
     But that of course doesn't mean I'm not willing to improve it as much as I can, will be having maybe soon in the future lunches you suggested Kitty, Chicken breast with some pasta etc. I do eat quite alot of veg, portion sizes and variety, at least 3-4 times a week i have a meal with different veg in. 

     will edit the first message abit, could be more detailed :)

    alex
    post edited by Aleexander - 2009/08/01 16:50:01
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    markfj
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    Re:Better diet for toning/reshaping 2009/08/01 20:36:52 (permalink)
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    Can I ask mate, what are your inital goals, physique wise? IMO your diet isnt that strict, whihc is fine if you want to lose a little fat and thats it

    If you want clean muscle/Lean physique, IMO your diet still needs work, I am happy to tell you what I can...but not too sure how much you really want it, if that makes sense

    You dont have eat like a rabbit, infact the opposite imo...cutting itsnt about salads and veg all day, everyday
    post edited by markfj - 2009/08/01 20:37:53
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    Alexander194
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    Re:Better diet for toning/reshaping 2009/08/03 05:38:43 (permalink)
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    What I'm after is just to fix up after being alot bigger weight/shape than I am now, not get massively muscle bound or anything.   Flatten stomach, tone chest/stomach/legs-thighs, loose last bit of extra body fat etc..    just still don't really know how best to do it..  best diet/exercise for it, so up for any form help/ideas.
     
    still struggling to describe my situation is what the proplem is I think, going to get some pictures up (been advised to),  pictures a thousand words an all that.  An do appriciate an take all the advise on board and want to improve, sorry if any other impression was given :)
    ,
    alex
    post edited by Aleexander - 2009/08/05 03:50:49
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    Alexander194
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    Re:Better diet for toning/reshaping 2009/08/07 00:16:40 (permalink)
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    could anybody maybe advise me on better lunches to be having,  at the moment all I have is wraps, just other alright things to be having at that time of the day? cheers
    post edited by Aleexander - 2009/08/07 00:23:57
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    markfj
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    Re:Better diet for toning/reshaping 2009/08/07 00:55:49 (permalink)
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    Hi

    You can replace your wraps, infact I'd really suggest you did, like I said ealier, they arent great for you, have added fat, sugar etc

    Something like:
    Tuna, wholemeal pasta, lowfat mayo/natty yoghurt
    Jacket Potato, Tuna, Chicken, cottage cheese
    Omlettes
    Scrambled Eggs on toast
    Granary roll, chicken, tuna, etc


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    Alexander194
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    Re:Better diet for toning/reshaping 2009/08/07 08:27:19 (permalink)
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    Ah okay doesn't sound too bad, so guessing Tuna with alot of things :)  How about other types of rolls/breads aswell, if its good quality too?
     
     And what about maybe some hot lunches, dunno for example Chicken breast and pasta (noodles etc)   so not just pasta like spag bol,  meat along with it?    Some people have said they have along those lines of things, was just wondering how good they really are for you :)   cheers for the help,
     
    post edited by Aleexander - 2009/08/07 09:30:10
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    markfj
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    Re:Better diet for toning/reshaping 2009/08/07 09:53:49 (permalink)
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    Vary fish intake, some have EFA's like tinned salmon, sardines and you could try tinned crab etc

    I dont see why not, some people argue that wholemeal Pasta/bread arent as good carb source as some ohers, but I dont think I would worry unless trying to get really lean
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    Alexander194
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    Re:Better diet for toning/reshaping 2009/08/08 05:32:44 (permalink)
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    Do have quite alot of fish, mainly different cod/haddock

    Okay will try that then, about what you said with the granary bread roles, is it okay to have different types that you like more?   stuffed with tuna/chicken etc  :)
     
     How are nuts for you? high protien/fiber and other good stuff for you? for snacks, was just an idea that popped into my head, abit of a change than munching on apples an stuff when im hungry :) 

     cheers for the help, almost ran out of diet questions an whatnot :)
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    markfj
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    Re:Better diet for toning/reshaping 2009/08/08 18:59:33 (permalink)
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    sorry not quite getting the question regarding the Granary bread, you mean the bread itself or the fillings? If you mean the fillings, any good protein source is good

    Nuts are good for snacking on ,and are a source of protein, but buy the Unsalted and Not roasted ones... also they are high in calories, so bear that id mind too.... they are good for a snack though... I tend not to eat them, because I love them and find it hard to put them down! lol

    Perhaps you would buy some natty yoghurt and mix with some nuts?
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    Alexander194
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    Re:Better diet for toning/reshaping 2009/08/14 02:26:22 (permalink)
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    heh yeah was meaning the bead, plenty of good fillings to choose from,   mean an equally good quality bread- obviously not the full normal white bread.

     Do you know were yo can maybe buy unsalted? I've tried lots of places.. but the shop person usually gives me a blank stare like i'm deranged :)
    post edited by Aleexander - 2009/08/18 11:30:56
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    markfj
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    Re:Better diet for toning/reshaping 2009/08/14 02:29:05 (permalink)
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    Unsalted bread?

    Umm... never heard of it lol

    Personally I quite like Hovis granary bread, in blue packaging, nice and soft
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    Alexander194
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    Re:Better diet for toning/reshaping 2009/08/18 11:37:50 (permalink)
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    Heh meant if I picked up another good quality bread like that granary type,   to start changin my lunches around a little :) 

     Anybody else got any ideas on how could change my diet a little bit more?   Had alot of help with lunches and working on that,  but maybe need some tweaking on breakfast/dinners for what I'm after? if anbody thinks, cheers :)
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    octatonic
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    Re:Better diet for toning/reshaping 2009/08/18 12:58:52 (permalink)
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    There is really no such thing as 'toning' muscle.

    What people really mean when they say 'toning' is fat loss with moderate to minimum muscle building.
    That is fine- basically what you want to do is go on a cut.

    Work out your basal metabolic rate- the number of calories a day your body needs to maintain itself doing nothing.

    http://www.bmi-calculator.net/bmr-calculator/


    Then design a diet that is 45% protein, 45% carbs and 10% healthy fat.
    Eat 4-5 times a day to make up those calories.

    Exercise/Work out 4-6 times a week- a mix of weights (upper and lower body) and high intensity cardio.

    I would drop bread al together.
    Oat cakes, Potato, Sweet potato, Brown Rice, Quinoa, Couscous are much better alternatives.
    Up your protein. 1 to 1.5g per pound of body weight.
    Have protein with every meal.
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    Alexander194
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    Re:Better diet for toning/reshaping 2009/08/22 04:26:45 (permalink)
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    Okay will give this a try, its similar to what I've been trying to start already. If I begin this, the way you've suggested- how long approx would you think to start seeing results? Just getting desperate now, really wanting to see my work paid off :)

     "high intensity"  I'm guessing then like fast pased rowing, running treadmills with incline for 30 mins or so, rather than an hour slow pased walking?
     much prefer the faster way :)

     alex
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