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advise on my diet please.

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ginasmg
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2007/06/18 19:31:10 (permalink)
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advise on my diet please.

my goals are to improve strength without putting on too much fat,and in the process improve the look of my physique this is secondary at the moment.
0730=1 bananna+1x½ pint pure orange juice
0800=100g oats,2xbanannas.
10.00=2x weetabix in milk,50gpeanuts,50g raisins.
11.00=train,600 mls of water with 4 scoops of whey (during) workout.
12.10=salad,2xtomatoes,various leafy veg,4 slices of beef/chicken breast,100g coleslaw,100g cottage cheese,2xboiled eggs,1 glass of orange juice.
14.00=50g peanuts,50g raisins,pint of water.
1600=fish 200gms various ie cod,tuna etc,leafy veg,2xboiled eggs,150g coleslaw,150g cottage cheese,½ pint of milk,100g various nuts.
1830=1 apple,1 pear,1 orange,i bananna,i pint of water.
2030=3x weetabix,leafy salad sandwich on wholemeal bread 2 slices,2x boiled eggs,glass of arange juice.
2230=100g tuna sandwich on 2 slices of wholemael bread.100g various nuts.
i have been on this diet for around 2 months now yet put no weight on ,or lost any weight,strength hasnt improved in that time,any advise would be much appreciated thanks in advance.
#1

22 Replies Related Threads

    Yib
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    RE: advise on my diet please. 2007/06/18 19:41:08 (permalink)
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    Hello Gina

    What are your stats at the moment? And any idea on bodfyfat% at the moment?

    So you train how many days a week? You start training at 11am and finish at what time?

    When do you do your cardio?

    Does the above include all supplement intake?

    #2
    shane278
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    RE: advise on my diet please. 2007/06/18 19:53:59 (permalink)
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    Yeah i was gonna suggest giving creatine a try.
    #3
    ginasmg
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    RE: advise on my diet please. 2007/06/18 19:54:28 (permalink)
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    hi youngitalianbabe,my stats are
    5,11
    14 stone 7
    bf no idea but not too bad
    train 4 days weights,and 2 days 5 mile runs,walk the kids to school daily about a mile,plus cycle for 30 mins on weight days,
    supps are,4xfishoil tabs,2x codliver oil tabs,1 multivitamin tab,2 calcium tabs,2xflaxseed oil tabs,daily.sory i take 6 creatine daily.i posted my trainning routine in the trainning section if this helps thanks.
    post edited by ginasmg - 2007/06/18 20:00:55
    #4
    American Dream
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    RE: advise on my diet please. 2007/06/18 20:00:54 (permalink)
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    Id certainly look to increase protein in the morning, doesnt look like there is much in terms of tru protein sources at all up to your whey at training.
    I know there is protein in the milk, nuts and oats you have but i think you need another main source as well.
    Id try some whey in your OJ, it would need to be blended but tastes fine and is easy to drink.
    post edited by American Dream - 2007/06/18 20:02:23

    "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
    #5
    ginasmg
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    RE: advise on my diet please. 2007/06/18 20:03:36 (permalink)
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    i will improve this between 0800 and 1000 thanks american dream.
    #6
    American Dream
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    RE: advise on my diet please. 2007/06/18 20:05:01 (permalink)
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    ORIGINAL: ginasmg

    i will improve this between 0800 and 1000 thanks american dream.



    Yeh its certainly one of the most important times as your body has been without it all night.

    "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
    #7
    Ak_88
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    RE: advise on my diet please. 2007/06/18 20:06:15 (permalink)
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    Double post.
    #8
    Ak_88
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    RE: advise on my diet please. 2007/06/18 20:06:29 (permalink)
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    ORIGINAL: ginasmg

    0730=1 bananna+1x½ pint pure orange juice

    Combine 730 and 800, drop to 1 banana, add 30g whey, 4 egg whites & 1 yolk.

    0800=100g oats,2xbanannas.

    10.00=2x weetabix in milk,50gpeanuts,50g raisins.

    Perhaps change the peanuts for a grilled chicken breast & 1-2 wholemeal pittas instead of weetabix

    11.00=train,600 mls of water with 4 scoops of whey (during) workout.

    No need for whey during training, use 20g dextrose & maltodextrin, 30g whey PWO

    12.10=salad,2xtomatoes,various leafy veg,4 slices of beef/chicken breast,100g coleslaw,100g cottage cheese,2xboiled eggs,1 glass of orange juice.

    Assuming this is your PPWO, drop the cottage cheese & eggs and perhaps use chicken breasts instead of beef/chicken slices

    14.00=50g peanuts,50g raisins,pint of water.

    Add some form of carbs here

    1600=fish 200gms various ie cod,tuna etc,leafy veg,2xboiled eggs,150g coleslaw,150g cottage cheese,½ pint of milk,100g various nuts.

    Drop the eggs/CC/Nuts, add carbs

    1830=1 apple,1 pear,1 orange,i bananna,i pint of water.

    Add a protein source here, perhaps some CC

    2030=3x weetabix,leafy salad sandwich on wholemeal bread 2 slices,2x boiled eggs,glass of arange juice.

    Remove yolks here or replace eggs with chicken breast

    2230=100g tuna sandwich on 2 slices of wholemael bread.100g various nuts.

    Drop the nuts


    Looks like quite a lot of nuts & eggs in there at first glance, so a lot of good fats but i'd be careful with the sodium content in the nuts and ask yourself if you need that much omega 3's given the number of egg yolks you're eating.
    post edited by Ak_88 - 2007/06/18 20:07:26
    #9
    ginasmg
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    RE: advise on my diet please. 2007/06/18 20:08:42 (permalink)
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    glad you brought that up mate, ill check and adjust accordinglythanks for your input mate appreciated.
    post edited by ginasmg - 2007/06/18 20:09:53
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    Yib
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    RE: advise on my diet please. 2007/06/18 20:16:31 (permalink)
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    Right, well I suggest you look at tweaking your training routine if you're looking for better strength gains.

    How long have you been using creatine? Is it creatine monohydrate? Have you used CEE (creatine ethyl esther)?

    Now, a couple basic rules I'll need you to keep in mind.

    Source of protein at every meal.

    Spread fats evenly as you can throughout the day. Try to include more n-3 rich sources like flax and oily fish. Flax is a very easy and cheap way to get the fats in. I'd personally limit the peanuts... have some almonds instead if you like but remember you can easily eat too many in a sitting.

    Spread fruit and veg intake throughout the day as well. At least 2-3 pieces of fruit and 5-10 servings of veg. Looks like you can manage that rather easily.

    Limit the dried fruit, incl. raisins.


    Some of your meals are lacking protein. Poorish choices of fat sources and a bit too many carbs at certain times of the day.
    So basically what we need to do is adjust the diet's overall meal structure and change a few of the food sources; clean things up a bit.


    0730=1 bananna+1x½ pint pure orange juice
    -Is this soon after waking up?
    -Need protein here
    -Try having the actual fruit over the juice sometimes

    0800=100g oats,2xbanannas.
    -Still no protein
    -Is this in milk?
    -Any reason for having two carb heavy meals so close together like this?

    10.00=2x weetabix in milk,50gpeanuts,50g raisins.
    -Still not much protein

    11.00=train,600 mls of water with 4 scoops of whey (during) workout.
    -Keep up the water intake afterwards as well. I'd start hydrating beforehand too if you're not already. Sip water throughout the day as often as you can.

    12.10=salad,2xtomatoes,various leafy veg,4 slices of beef/chicken breast,100g coleslaw,100g cottage cheese,2xboiled eggs,1 glass of orange juice.


    14.00=50g peanuts,50g raisins,pint of water.
    -This isn't a meal.

    1600=fish 200gms various ie cod,tuna etc,leafy veg,2xboiled eggs,150g coleslaw,150g cottage cheese,½ pint of milk,100g various nuts.
    -What kind of coleslaw? Do you make your own?


    1830=1 apple,1 pear,1 orange,i bananna,i pint of water.
    -I'm afraid this isn't a meal either.

    2030=3x weetabix,leafy salad sandwich on wholemeal bread 2 slices,2x boiled eggs,glass of arange juice.
    -Lol bit of an odd meal! Not much protein compared to carbs either!

    2230=100g tuna sandwich on 2 slices of wholemael bread.100g various nuts.

    #11
    ginasmg
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    RE: advise on my diet please. 2007/06/18 20:30:04 (permalink)
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    the creatine i take is monohydrate 700 gms,ive been taking this for around 3 months (you may remember me asking about its safety with a stomach ulser)as yet i havent tried CEE do you think this would be better? your advise is appreciated and i will implement this,i forget to spread things over the day as im too busy trying to remember what to eat as usual your very helpfull
    #12
    Yib
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    RE: advise on my diet please. 2007/06/21 22:12:13 (permalink)
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    So what's the latest version of the diet then? Any problems still needs fixing Gina?

    #13
    ginasmg
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    RE: advise on my diet please. 2007/06/21 23:14:40 (permalink)
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    hi youngitalianbabe here is my amended diet going by the advise from the nice peopl above.
    0800=half pint of orange juice,30 whey in water,4 egg whites,1 yolk.

    1000=grilled chicken breast or weetabix x 2,1 orange 1 apple.

    1030=20g dextrose,maltodextrin,30g whey pwo.

    1210=leafy salad various veg,1 chicken breast,1 boiled egg,1 babana,1 apple,100g various nuts,1 glass orange juice.

    1400=50g peanuts,50g raisins,1 jacket potatoe,1 pint of water.

    1600=200g various fish cod/tuna etc,150g coleslaw,2 slices of wholemeal bread,200g various nuts.

    1830=1 apple,1 pear,1banana,100g cottage cheese,1 pint of water.

    2030=3x weetabix,leafy salad sandwich on 2 slices of wholemael bread,2 egg whites,half pint of orange juice or fruit whole.

    2230=tuna sandwich on wholemeal bread,1 pint of water,

    supps as above,and i will vary my fruit types and times during the day.what do you all think?
    #14
    OoOGazOoO
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    RE: advise on my diet please. 2007/06/21 23:19:22 (permalink)
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    8am - Add some carbs here from weetabix/oats, etc...

    10.30 - Grilled chicken breasts or weetabix. 1 is a carb source 1 is a protein source, have weetabix and chicken here.

    16.00 - 200 grams of nuts is too much for one meal.

    14.00 - Hasnt got a protein source, add chicken, turkey, steak, egg whites, etc...

    18.30 - Up the cottage cheese here.

    20.30 - Up the egg whites here.

    22.30 - Add some flax oil here.
    #15
    ginasmg
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    RE: advise on my diet please. 2007/06/21 23:37:41 (permalink)
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    thanks gaz i will adapt this to my end diet
    #16
    OoOGazOoO
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    RE: advise on my diet please. 2007/06/21 23:38:38 (permalink)
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    YIB has given you some excellent, in-depth knowledge and advice above, if you can take that advice and add the above (my comments), it should look much better.

    #17
    ginasmg
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    RE: advise on my diet please. 2007/06/21 23:45:58 (permalink)
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    YIB is just great i will post up my end diet whe i have time taking ito account all info thanks again gaz helpfull as usual mate.
    #18
    OoOGazOoO
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    RE: advise on my diet please. 2007/06/21 23:56:15 (permalink)
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    No probs mark.
    #19
    Yib
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    RE: advise on my diet please. 2007/06/22 00:01:05 (permalink)
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    Excellent teamwork!

    Good advice from Gaz.


    We'll see in two weeks how you get on with this and then adjust again if needed.

    I'm not quite clear on what your specific goals are??
    Are you wanting to mainly improve strength (have to look at your training routine for that) and secondly not gain too much bodyfat or improve strength and lose some bodyfat?

    And as for the creatine - well were you a responder? Did you notice a difference when on it?

    #20
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