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diet/training advice please

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stephenstuv
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2011/03/16 20:35:35 (permalink)

diet/training advice please

hi, is this anywhere near close for my goals.
my stats:
30 year old male, 6 feet, checked weight 2 weeks ago was 15stone 5lb
my goals:
lose body fat, gain strength, tone up. not worried about gaining muscle mass, just shape.
my diet:
i work shifts but for an example ill post for day shift
6.30am- 1 omega3 cap, 1 psyllium husk
30g oats with skimmed milk, 1 scoop whey protein
kcal 160, pro 6g, carbs 27g, fat 3g + the 1 scoop of protein (25g my protein, currently isolate but will be getting insatant next. but not sure what the nutrition is, the website has 30g serving nutrition)
 
9.30am- 2 slices wholemeal/wholegrain with ham & chicken, tomato & lettuce, 150g natural yogurt
kcal 316, pro 27, carbs 59, fat 10.5g
 
1pm- 1 omega3 cap, 1 psyllium husk
homemade veg soup (with chicken stock), 2 slices wheaten bread, 1 apple, 1 scoop protein
kcal 245, pro 7g, carbs 49g, fat 2.5 (ive no idea of macros off soup and again protein shake)
 
3.15pm- workout,  compound moves only 3x weekly, with bicep curls 2x weekly, situps 2x weekly. 1 hour cardio, walking 110bpm-130bpm 4/5x weekly. 2 scoops protein, 1 banana following weight training
kcal 105, pro 1g, carbs 27g
 
6pm- 200g chicken breast/salmon, 70g pasta, 100g tomato based sauce
kcal 390, pro 50g, carbs 39, fat 5g
 
9.30pm- 1 cap omega3, 1 psyllium cap
2 rivita crackers, 100g cottage cheese with chives
kcal 184, pro 16, carbs 16.5, fat 5.5
 
totals i could count: kcal 1400, pro 107 + protein shakes, carbs 217.5g (seems high?), fat26.5
 
any advice/tips would be great thanks
 
 
#1

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    Dan12345
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    Re:diet/training advice please 2011/03/17 17:32:04 (permalink)
    its hard to give advice without knowing whats in your protein shake.
    1400 cal's is to low for your weight even for losing weight, your waste away
    #2
    stephenstuv
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    Re:diet/training advice please 2011/03/17 19:41:44 (permalink)
    thanks, ive copied myproteins nutritional info for 30g:
    Per 30g:
    Energy: 111.0Kcal
    Energy: 472.0KJ
    Protein (dry basis): 27.9g
    Protein (as-is): 27.7g
    Fat: 0.3g
    Carbohydrates: 0.2g
    Calcium: 120.0mg
    Cholesterol: 0.6mg

    so a guess for 4- 25g servings would be: 340 kcal, 90g protein, 1g garbs, 1g fat
    so that would bring my calories up to 1740 plus id be getting extra calories from the veg soup which would maybe nudge it up to near 2000. would that be too low still anyway? and should i rework the diet so im not eating as many carbs or is the carbs ok?
    thanks again
    #3
    jw390898
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    Re:diet/training advice please 2011/03/18 08:48:28 (permalink)
    I think you need more protein in your diet and definately more fat (good fats).
     
    IT is not that your carbs are high in repsect to quantity but percentage of your diet they make up it is heavy imo.
     
    Also why are you supplementing with a fibre source like husks when eating oats and wholegrain breads etc - if you are not careful you will be having to apply for planning permission every time you need a dump!
    #4
    stephenstuv
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    Re:diet/training advice please 2011/03/18 14:48:51 (permalink)
    lol, the reason i was including them was because i bought them for the dp keto diet but i failed on this diet, was a bit too extreme to be starting off with for me. ill discard them from the diet
     
    would it be ok to remove the pasta and sauce and replace with a meat and veg meal? would a small amount of gravy be harmful? as for fats, 9.30am meal i could add in raw almonds (per 25g: 154 kcal, 5.3 protein, 1.7g carb, 14g fat).
    for more protein i could add in another shake at 8pm and move the 9.30pm meal to 10pm, would that be ok?

    thanks for the reply
    post edited by stephenstuv - 2011/03/18 14:59:21
    #5
    bulldog dave
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    Re:diet/training advice please 2011/03/18 16:05:59 (permalink)
    good call on the gravy as i have it most nights with my meat and veg, in my eyes it shouldnt make all that difference if your lifting as heavy as you can and doing cardio, i also have a squirt of salad cream with my tuna as i cant eat it dry
    #6
    stephenstuv
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    Re:diet/training advice please 2011/03/18 18:25:27 (permalink)
    hopefully not mate, i cant eat chicken dry. although i suppose i could use spices like paprika and chilli powder to hide the bland taste too. salmons fine, just find chicken dry and bland. cheers
    #7
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