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Diet Help

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tokyorose
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2009/07/21 20:19:15 (permalink)

Diet Help

Hi there everyone,

Been lurking here for some time on and off and leanring as much as I can.

My wife has finally hit the roof and wants to work out as the pair of us have been pretty lazy over the last couple of years.

We've bought a rack and bench along with 100kg oly weights and I'm planning on doing a 3 days split based on the beginner's articles here (she's looking into her own workout etc.).

My main problem is the diet - I'm pretty clueless when it comes to this sort of thing and I'm a pretty fussy eater (when I'm choosing) so I've never really eaten much in the way of 'healthy' foods in the past and survive mainly on meat and potatoes.

Based on lots of cool posts and advice on this forum I've tried to put together something half-decent and I was hoping some of the experts here could take a look and critique for me?

I'm 33
5'10
181 lbs
Not sure of body fat - not good - based on some online calculators I think it's about 20%
(Got a bit of  a belly and skinny arms and legs but in a T shirt I can pass for 'slim')

Current thinking is:

Breakfast:
2 Scoops bulk whey
2 weetabix with milk
slice of granary toast (bit of flora and marmite)
glass of orange juice or grapefruit juice.

Mid morning snack:
2 scoops bulk whey
(my break times are pretty restricted but I was thinking of adding some sort of MRP here?)

Lunch:
chicken breast
new potatoes
salad

Mid afternoon snack
2 scoops of whey
(again thinking of adding an MRP)

Train

After training:
2 scoops bulk whey
2 oranges

Dinner
Chicken breast
baked potato
salad

Before bed:
2 scoops bulk whey

Bed

any help is greatly appreciated!

Thanks guys

Jamie
#1

8 Replies Related Threads

    Primordial Performance
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    Re:Diet Help 2009/07/21 23:02:03 (permalink)
    From the looks of things you are not getting enough healthy fats and you're eating way too much whey.  Do you know what the macro breakdown of your diet is?  Protein/Carbs/Fat?  Total calories?
    #2
    tokyorose
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    Re:Diet Help 2009/07/22 08:37:58 (permalink)
    oops

    I made a mistake! It's actually 1.5 scoops of whey each time. At 36g per scoop that's 54g per serving for a toal of 270g per day.

    I was working on the 1.5g of protein per pound of bodyweight (which would mean 271.5g per day) I forgot to take into accountt he protein from normal foods!

    D'OH!!!!

    I forgot to add that I take a tablespoon of flax seed oil per day as well.

    Not sure of the macro breakdown, how would I go about working that out?

    Many thanks for your help!
    #3
    hamiltonsfitness
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    Re:Diet Help 2009/07/22 08:54:22 (permalink)
    As you've noticed, protein higher than you will need, also chuck in a lot of veg. I know you've put salad down on your meals a few times, but that's not good enough.

    Also, you'll be getting enough fats so don't bother to add fat as a supplement.
    #4
    tokyorose
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    Re:Diet Help 2009/07/22 09:01:18 (permalink)
    Thanks guys,

    May sound like a dumb question but what's the difference between veg and salad?
     
    Does anyone have any goood ideas for a morning and afternoon snack? My time is really limited as I work in a call centre and my breaks are regulated by the all-powerful COMPUTER, I only get 10 mins. I was thinking of adding an MRP here but all the ones I've been checking out seem to be jammed with protein.

    Once again thanks for all the help.

    Jaime
    #5
    hamiltonsfitness
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    Re:Diet Help 2009/07/22 09:15:02 (permalink)
    veg and salad


    In my experience salad on someone's diet plan usually means a bit of decorative garnish, but veg should be around a third to a half of your plateful and fairly substantial.
    #6
    tokyorose
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    Re:Diet Help 2009/07/22 09:32:06 (permalink)
    Ah I see.

    My lunch meal is chicken breast, potatoes, and then at least a cup of diced carrots, cucumber and lettuce. Same for dinner.

    I presume I need to up this.

    Thanks

    Jamie
    #7
    Primordial Performance
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    Re:Diet Help 2009/07/22 20:02:35 (permalink)
    tokyorose

    Ah I see.

    My lunch meal is chicken breast, potatoes, and then at least a cup of diced carrots, cucumber and lettuce. Same for dinner.

    I presume I need to up this.

    Thanks

    Jamie




    Carrots aren't the best veggie.  I'd substitute broccoli and cauliflower, higher in protein, lower in carbs and sodium.  Salads are normally made up of sub-par lettuce, try having spinach salads instead.  As for snacks; almonds, hard boiled eggs, string cheese, fruits, cottage cheese.
    #8
    tokyorose
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    Re:Diet Help 2009/07/24 08:50:41 (permalink)
    Thanks guys,

    The lettuce is actually a whole lettuce, I make thew salads myself, but I will make the suggested changes and see how we go!

    Thanks again you've all been a great help straightening out my confusion, it's good to have a site like this with clued-up people!

    Jamie
    #9
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