Need to sort my diet out.

Hi,

I have read this forum allot and have understood that having a good diet is as important as exercising if not more.

I need help and advice on what to eat and what to remove from my current diet.

I am currently overweight (50lbs over weight), and used to eat crisps, and coco cola and kebabs and chips and other high fat content products and never ever exercised, in fact for 2 years I have been just coming from college and sitting on my pc tell late. (And with in 2 years I gained most if not all of the excess fat)

I have now removed all meat from my diet, even though below I list chicken and other meat... but normally it’s just little (and I mean little as in vertually none or just flavouring [ not fat peoples little, which means alot ]).

Every day:

Mornings:

Cereals (Kellogg’s corn flakes) + tea or 2 pieces of bread toasted (white bred) + jam (no butter) + tea or biscuits + tea

Midday:

3 plates of rice (long grain [white rice]) + vegetables or little bit of chicken or other meat or potatoes or Fish

Note: this is a variable depending on what I have available on the day.

Night:

3 plates of rice (long grain [white rice]) + vegetables or little bit of chicken or other meat or potatoes or Fish

1 Egg whites (if I done resistance exercise that day).


Please tell me what to eat less or more, dont just tell me to remove fat or add carbs, please give example of a item(s).

Meal 2&3 you have rice with either veg, meat, potatoes or fish?

You want meat or fish yes but with veg whatever. Wouldn't have potatoes & rice - high carbs & no protein.

Also missing good fats - unless in your fish.

Otherwise as Rob said.

Yeah I didn’t mention that, but I do eat bananas and grapes and apples through out the day occasionally (once or twice a week).

Does anyone think I am eating too much, I am 5ft 10 and currently weigh 210pounds (15 stones).

Also do you think with the above diet, and daily cardio (treadmill) for 65min (losing around 600+ calories) + highly intensive weight training (though not daily), would enable me to lose atleast 2 stones in 6 months?

Or do i need to cut more intake from the above diet.

I am going to cut out jam, and i am going to eat kellogs specail K (the low/none fat one).

First of all well done on ditching all the junk food and starting the exercise.

But - in my opinion your diet needs alot of work.

I take it you want to loose the fat and maybe gain a bit of muscle?

have a read of this (a great starting point):

http://www.muscletalk.co.uk/losing-fat.asp

The example diets here are very different to yours.

If I were you... I would structure my diet like the example ones here. These are only examples - everyone is different, so you are going to need to adapt these to your tastes and lifestyle.

eg. If you are not losing the fat - you'll need to reduce your intake / up your cardio
(it looks like you are doing a lot of cardio already)

I think thats a good place to start. There are many other things you can start to consider once you have your eating plan sorted out - eg the timing of your cardio and what you eat before you do it. Therefore you plan can be adapted again etc

Why not implement some changes after reading the above article and then repost your plan - then people can offer further advice to improve it.

Good Luck

MF