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Where do I start?

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rugbyplayer
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2009/07/15 16:22:30 (permalink)

Where do I start?

Where do i start with my diet?  I'm not particularly interested in a weight lose diet, although if that happened it would be a nice bonus as i do carry some excess fat, I do not want to add any weight.  I would like to know if I have the right stuff going in.  I have a physical job so my packed lunch is important, not just in nutritional value but also important that I don't go hungry.  Nothing worse than working hard with a rumbling belly!!  Today’s food has been typical for me so I'll write that down to give you ideas of what I am eating day to day.

2 ham, tomato and cucumber sarnies on white sliced
1 apple
1 banana
1 fat free yoghurt (activa brand)
10 or so cherry tomatoes
10 seafood sticks
4 ryvita which low fat laughing cow cheese spread

Tonight we'll be having a roast dinner with pork chop, veg, gravy etc (no roast potatoes)

I'll probably snack on either 2-4 toast low fat flora spread, fat free yoghurt , or bowl cereals with skimmed milk. (2 of these options on a bad day!)

To drink I'll usually have a few cups of coffee with skimmed, a half pint of skimmed milk and a pint of squash.  Also regular drinks of water whilst in the gym.

Jesus I've never written it down before

I lift moderate to heavy 5-6 days per week. (4 years with a break of 7 months)
I play rugby and associated training 4-6 hrs per week
I am 6'1''
17st 5Ib

I am managing to maintain this weight +/- 5Ib.
 
#1

4 Replies Related Threads

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    loz_86
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    Re:Where do I start? 2009/07/15 17:58:50 (permalink)
    as a rugby player myself i should  be able to help you here

    what exactly are your goals ? you say you'd like to loose a little fat perhaps, and continue to gain size and strength i presume, with good fitness levels? to maintain fat loss you'll need to be careful of the amount of calories you are consuming

    cardio should not be a problem as you have regular rugby training i'm guessing, along with a fairly active job

    do you eat breakfast before work? if not you should consider doing so, even if its a shake of some description, whey protein, oats and some fruit maybe.. you need the nutrients after a night with no food

    would be better to get off white bread and opt for wholemeal or multigrain really.. as these are complex carb sources rather than simple. wholemeal bread will make you feel fuller for longer also.

    include a range of lean protein sources.. chicken, turkey, steak, lean mince

    try to include some fish, paticularly oily fish which contains omega 3 as well as plenty of protein

    for gains in muscle size and strength, or to maintain what you already have aim to eat 1g of protein per day for every lb of lean body weight.. or just go for at least 200g per day

    use complex carb sources.. some of these include wholemeal bread, rice, whole wheat pasta, baked sweet potato, oats / porride, weetabix

    always make sure your training, both weights and rugby is adequatly fueled.. a good meal 1 - 2 hours before hand, maybe a protein shake straight after then another good meal

    ensure you're getting plenty of fruit and veg daily

    is that the sort of thing you were after? feel free to ask any specific questions









    #2
    rugbyplayer
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    Re:Where do I start? 2009/07/15 18:10:12 (permalink)
    Thanks mate.  Good stuff.

    Goal would be just to know I am eating well enough to maintain what I have without adding fat.  Plenty of energy, quick recovery times.

    I've always felt that my typical diet is carb rich but I don't know what to swap and by how much.  Are the high carbs okay so long as they are the right type of carbs (like the type you mentioned)?

    How many calories should I be aiming for roughly per day?

    Would you eat any of what I listed above?

    What protein shake is recommended (price and quality)?
    post edited by rugbyplayer - 2009/07/15 18:13:59
    #3
    loz_86
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    Re:Where do I start? 2009/07/15 18:29:40 (permalink)
    yes as long as you are eating good carb sources it is fine.. you need carbs for energy especially if you have an active job / lifestyle. and you need the carbs to fuel your training

    If you want to reduce carbs a little you could focus them around breakfast to give you energy for the day, then around training for fueling and recovery.. perhaps tapering off carbs towards the end of the day. that would depend what time you train

    the other option would be to just have very small amounts of carbs spread through the day

    at times when you want to reduce carbs you can replace them with more protein and some fats

    for example say you had chicken and pasta.. you could replace it with chicken salad

    or a meal may just consist of salmon and vegetables, or tuna salad

    in terms of calories.. its hard to say because it depends how active you are, the speed of your metabolism etc..

    its best you work it out for yourself using trial and error. start on say 3000 kcals a day.. do that for a couple of weeks and monitor your weight. you can then adjust your intake accordingly.

    make sure you keep the protein intake high throughout, as this will help you to maintain muscle

    i dont eat white bread. i'd eat ham sandwiches on wholemeal bread.. but would be decent lean ham and would have loads of it in there for a good amount of protein. with salad too and maybe low fat mayo

    low fat yogurt is fine

    the fruit is fine but does contain carbs so watch out for that if you're eating a lot of it

    seafood sticks i probably wouldnt eat because they can have a lot of sh1t in them.. better to eat some fresh fish / sea food

    pork chop is ok now and then but they contain a lot of fat.. try to stick to lean protein sources

    ryvita / rice cakes etc are good for snacks but watch the carbs

    get in the habbit of looking at the nutriotnal data on the back of packets



    #4
    rugbyplayer
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    Re:Where do I start? 2009/07/15 18:35:30 (permalink)
    Thanks for the good replies.
    #5
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