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Could someone have a look at my diet please?

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mixmanx
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2009/07/30 10:57:31 (permalink)
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Could someone have a look at my diet please?

Hi there guys,

Pretty new to this forum, although I've been reading posts for a while I haven't posted.  I was hoping someone could have a look at my diet for me.

I'm not on any specific bulk or cut diet, I train three times a week, push, pull and legs and have been training about a year properly. I'm 36 now. I'm just starting using Activate/Lean Xtreme for a month more out of curiosity than for for any other reason, but I'm also giving up booze for a month and hope to lose a bit of the belly!

I'm 5ft7 and weigh 11st7, body fat on my home scales is around 18% Don't know haw accurate they are though.

Anyway, my diet is as follows:-

06:30 Cup of tea
07:30 Protein shake with 50g oats with skimmed milk
10:00 Cup of tea
12:00 Wholemeal bread sandwich/pitta with tuna or chicken and salad. Or beans on wholemeal toast with a coffee if I can get home for lunch.
16:00 Cup of tea
18:00 Evening meal will be either pasta, rice, noodles or some sort of meat with veg and potatoes. Basically a normal family meal.
21:00 Protein shake after training on training days only. (Monday, Wednesday and Friday)
22:00 Evening snack of some pistachio nuts
22:30 - 23:00 Bed

At various points throughout the day I will eat some fruit as a snack, usually a banana, an apple and a nectarine.
I've listed my cups of tea as do have two sugars, but at least no biscuits! I drink mostly water though out the day, maybe a pint of sugar free squash.

What does that lot look like?



#1

5 Replies Related Threads

    Dumbell King
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    Re:Could someone have a look at my diet please? 2009/07/30 12:40:51 (permalink)
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    Hi mate,

    You might want to use advice from someone else as I'm quite new to this all but I'll help as much as I can.

    First off you said you are not bulking or cutting, but I asume you still want to gain muscle but not so much fat? If that is the case you need to up the quantites of your diet a bit.

    Currently your're getting around 150g of protein & between 1500-2000 calories at a rough guess. Try and up your protein intake to the 200g range, forget the beans on toast as they're loaded with sugar. Forget sugar with your tea, 2 is loads and your having 8 sugars a day - you could use a sweatener.

    Here is what I think your diet should be.

    07:30 30g Whey with 100g oats with 300ml skimmed milk

    11:00 Could have a chicken breast here with salad and some nuts on the side.

    14:00 Wholemeal bread sandwich/pitta with tuna or chicken and salad.

    18:00 Evening meal will be either pasta, rice, noodles or some sort of meat with veg and potatoes. Basically a normal family meal.

    21:00 Protein shake after training on training days only. (Monday, Wednesday and Friday)

    Need a nice balanced meal here something like 11am

    22:00+ Evening snack of some pistachio nuts


    Hope this is any help.


    #2
    Dumbell King
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    Re:Could someone have a look at my diet please? 2009/07/30 12:42:28 (permalink)
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    Not the Fish

    Hi mate,

    You might want to use advice from someone else as I'm quite new to this all but I'll help as much as I can.

    First off you said you are not bulking or cutting, but I asume you still want to gain muscle but not so much fat? If that is the case you need to up the quantites of your diet a bit.

    Currently your're getting around 150g of protein & between 1500-2000 calories at a rough guess. Try and up your protein intake to the 200g range, forget the beans on toast as they're loaded with sugar. Forget sugar with your tea, 2 is loads and your having 8 sugars a day - you could use a sweatener.

    Here is what I think your diet should be.

    07:30 30g Whey with 100g oats with 300ml skimmed milk

    11:00 Could have a chicken breast here with salad and some nuts on the side.

    14:00 Wholemeal bread sandwich/pitta with tuna or chicken and salad.

    18:00 Evening meal will be either pasta, rice, noodles or some sort of meat with veg and potatoes. Basically a normal family meal.

    21:00 Protein shake after training on training days only. (Monday, Wednesday and Friday)

    Need a nice balanced meal here something like 11am

    22:00+ Evening snack of some pistachio nuts


    Hope this is any help.


    I forgot to add - try and include at least two, 30 minute cardio sessions a week to help get rid of the belly if you're not doing that already.
    #3
    mixmanx
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    Re:Could someone have a look at my diet please? 2009/07/30 14:54:01 (permalink)
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    Cheers for the reply, you are right about the sugar, I keep meaning to get some sweetener when I go shopping. It adds up to about 2500 calories as it is, but there's got to be 200 calories in the sugar just in the tea.

    I wonder if I could have lunch earlier, say 11:00 and another meal at around 15:00 then evening meal later at 19:00? That way I would fill the mid morning gap and have less of a gap later in the evening.

    I do a bit of cardio, could be more I suppose, 20 minutes on training days. Also I walk the dog every morning, which is about 30 minutes brisk walk every day.

    I know what you are saying about the beans, I should give them up but I like them!
    #4
    ch237
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    Re:Could someone have a look at my diet please? 2009/07/30 15:12:58 (permalink)
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    If you're not trying to do anything drastic and just want to lose a bit of a belly, then your diet isn't that bad. You don't need to eat brown rice and chicken every 2 hours to lose a bit of fat.

    I would agree that having 2 smaller meals, one at 11am and one at 3pm would help you out. I would say reduce the sugar to one sugar in your tea at first. When that becomes normal make it half, and so on. I did that with both tea and coffee and now the thought of sugar in them makes me retch.

    Personally I would get rid of the nuts in the evening and have maybe a jacket potato with tuna/chicken on the days you train, as you train late in the day. And on the days you don't train maybe some cottage cheese or a micellar casein shake made with 200ml skimmed milk and 250ml water.

    The amount of cardio you're doing seems more than enough to enable you to steadily lose a few pounds so I wouldn't up it yet. If you stop drinking and tidy up your diet slightly you will see results, and as progress slows then you can start thinking about increasing cardio, or (slightly less preferable in my opinion) you could also reduce carbs when progress slows.

    Best of luck

    Age: 21
    BW: 92.6kg
    Bench: 105kg
    Squat 145kg
    Deadlift: 205kg

    Goal:

    Bench 100x6, Squat 165, Deadlift 220, at BW < 88kg
    #5
    mixmanx
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    Re:Could someone have a look at my diet please? 2009/07/30 15:45:37 (permalink)
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    Thanks, I could do without the nuts, to be honest I haven't had them since not having a beer in the evenings, I used to have one bottle of beer at about 9:30 - 10:00 at night and the nuts went well with the beer!

    I can't stand cottage cheese, but maybe I should have the evening shake on no training day too but with water?

    I forget to mention the 3 hours off road mountain biking I do ever week as well, that got to count as cardio!
    #6
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