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my diet.. help please

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tonks52
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2006/07/17 18:55:54 (permalink)
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my diet.. help please

hi all,
am currently 16 stone 7lbs and trying to get into really good shape.. not sure what my bf% is but ive been dieting for a while now and abs are definately out.. some fat is still on lower back. im 6ft by the way. want to get into my best shape possible with a target of 7.5 weeks time, all help would be appreciated..

diet is this:

morning:7.30am: 100g oats and cinamon, 1 serving syntha 6 protein (6 blended protein:22gprotein, 15g carbs, 200 cals)

mid morning 10:30 am: 1 serving syntha 6, 1 bannana, 1 teaspoon of cod liver oil

lunch, 1.30pm: 300g chicken breast, 200g broccoli, 75g long grain rice, 1 teaspoon cod liver oil.

mid afternoon: 4pm: 1 serving syntha 6, 1 bannana, 1 teaspoon of cod liver oil

early evening 6pm: 300g chicken breast, 300g sweet potato.

post workout. 8pm: 60g whey (myprotein.co.uk) 50g oats.

evening 10pm: 9 egg whites, 1 whole egg.

11:30pm: bed

i train 4 days a week, and do 30 mins brisk walk on treadmill straight after weight training, i also do 30 mins walk in the morning before breakfast. i have been on this calorie intake now for about 3-4 weeks so am due a change, any comments and changes i should make are greatly appreciated!!!

Bodybuilding: A marathon, not a sprint.
#1

8 Replies Related Threads

    wiffers
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    RE: my diet.. help please 2006/07/17 19:47:04 (permalink)
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    Not enough fats (nuts, oily fish etc)
    too much reliance on protein (syntha) - try real food
    only 1 serving brocolli and 2 bananas - need more fruit/veg
    i'd have post work out whey in water with maltodextrin or similar
    then 30 mins later have your oats and a source of real protein (oily fish good here)

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #2
    tonks52
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    RE: my diet.. help please 2006/07/17 20:36:57 (permalink)
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    thanks for the reply.. the syntha is because i work in an office so its not practical to bring out food constantly at my desk, but yes i agree that real food would be much better!
    how much extra fats, and in what form should i have them? i have also noticed that i wrote teaspoon, i actually meant tablespoon.. does this change things?

    thanks

    Bodybuilding: A marathon, not a sprint.
    #3
    wiffers
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    RE: my diet.. help please 2006/07/17 21:34:36 (permalink)
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    Oily fish is very good .. email toxictoffee - he has a full list of EFAs ...

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #4
    Yib
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    RE: my diet.. help please 2006/07/17 21:41:45 (permalink)
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    I wouldn't e-mail him... he bites.

    This is a list.. part of it I think lol:

    GOOD FATS (EFAs)
    Olives
    Olive Oil
    Flax Seeds
    Flax Oil
    Almonds
    Cashews
    Nut Butters
    Fatty Fish
    makerell
    sardines
    kippers
    pilchards
    Avocados
    Nut Oils
    Columbus Eggs
    Seeds
    Macadamia nuts

    #5
    tonks52
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    RE: my diet.. help please 2006/07/18 08:53:15 (permalink)
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    thanks for the replies so far.. i know what foods contain efa's etc, the part im struggling on here is knowing by much much quantity wise to cut carbs or up the fats??

    Bodybuilding: A marathon, not a sprint.
    #6
    ToxicToffee
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    RE: my diet.. help please 2006/07/18 10:23:16 (permalink)
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    ORIGINAL: youngitalianbabe

    I wouldn't e-mail him... he bites.



    that was a one off as you paid me

    as for some more 3/6/9 not all essential

    Omega 3 rich foods

    Flaxseed oil
    flaxseeds
    hempseed oil
    hempseeds
    walnuts
    pumpkin seeds
    Brazil nuts
    sesame seeds
    avocados
    some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.)
    canola oil (cold-pressed and unrefined)
    soybean oil
    wheat germ oil
    salmon
    mackerel
    sardines
    anchovies
    albacore tuna

    Omega 6 rich foods

    Flaxseed oil
    flaxseeds
    hempseed oil
    hempseeds
    grapeseed oil
    pumpkin seeds
    pine nuts
    pistachio nuts
    sunflower seeds (raw)
    olive oil
    olives
    borage oil
    evening primrose oil
    black currant seed oil
    chestnut oil

    Omega 9 rich foods

    Olive oil (extra virgin or virgin)
    olives
    avocados
    almonds
    peanuts
    sesame oil
    pecans
    pistachio nuts
    cashews
    hazelnuts
    macadamia nuts
    #7
    Dibrom
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    RE: my diet.. help please 2006/07/18 17:10:06 (permalink)
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    What about taking something like Udos Choice which has all the 3/6/9s you need?

    Ingredients:
    Organic flax seed oil, organic sunflower seed oil, organic sesame seed oil, rice and oat germ oils, organic coconut oil, organic evening primrose oil, lecithin (guaranteed GMO-free), vitamin E, antioxidants (tocotrienols) and rosemary oil.

    http://www.bodykind.com/product.asp?CatID=204&ProdID=687
    #8
    tonks52
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    RE: my diet.. help please 2006/07/18 18:19:19 (permalink)
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    i do usually use udos oil but have recently changed as i have run out... i understand that i need more efa's in my diet.. but at what quanitity?
    do i need to make any other changes?? taking out some carbs or proteins etc??

    Bodybuilding: A marathon, not a sprint.
    #9
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