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need some help with my diet

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bav212
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2011/04/09 17:23:19 (permalink)
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need some help with my diet

ive been training for about 6 years now out of them 2 years proper solid training(latest 2 years). however im learning that my biggest downfall has been my diet. dont get me wrong ive made some great gains over the years however ive never really concentrated on my diet always just training and supplements.
 
im currently trying to get even leaner whilst keeping up and increasing my strength my training is 3days weight training and 3 days cardio. however i need help on my diet to help me aid this process as i heard diet is key to get leaner
 
All i know to my knowledge about dieting is to keep protein very high (to avoid muscle catobolism) and eat as less carbs say about 50g a day(so that u are burning body fat and not energy from food when training ecspeicaly cardio)
 
some stats which may help:  5ft 9
                                              13 stone
                                              body fat is said to be 19% but i think this might be incorrect dodgy scales
                                             bench press 120kg 7 reps
 
diet is as follows for a typical  cardio day
 
wake up at 11:00am -  30gram protein in water
 11.30am - gym cardio session
12.30pm - post work out 40 gram protein shake in water
1.30pm 4 -  egg whites 1 whole egg, 2 slices of toast
3.30pm - 2 lean chicken breast brocholli /cauliflower/ peas and sum baked beans
5.30/6pm - snack- wholenuts
8pm - dinner - 250grams dices cooked chicken breast pices in a strir fry or something
10/11pm -30 gram protein shake with milk
 
as follows for a typical  weight training day:
11am - wake up 30gram protein in water
11.15am - bowl of oats
1pm - 4 egg whites 1 whole egg, 2 slices of toast
3.30 - 2 gammon steaks or lamb brocholli /cauliflower/ peas and sum patoato salad
5.30/6pm snack wholenuts sometimes add a protein shake in their aswell 30 grams
7pm - gym session weights
8.30 - post work out 45/50 gram protein shake in water
9.30 dinner - 350grams diced cooked chicken breast pices in a strir fry or with rice
11 pm - 30 gram protein shake in milk 
 
i have no idea if this is a good diet or not honestly have no clue just been told by some that its sh1t. looking for what i need to add to the diet or change etc
 
thanks for any help v.much appreciated
 
post edited by bav212 - 2011/04/09 21:08:53
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11 Replies Related Threads

    Danny187
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    Re:need some help with my diet 2011/04/09 18:20:17 (permalink)
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    I would add more Green veg, have more yolks with the egg whites, drop baked beans, add variety and be consistent
    #2
    irdan
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    Re:need some help with my diet 2011/04/09 19:30:25 (permalink)
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    Can you be more specific with what times you eat these meals at? eg. 8am, 10am etc...
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    bav212
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    Re:need some help with my diet 2011/04/09 21:10:30 (permalink)
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    o yer kool have now edited it above
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    irdan
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    Re:need some help with my diet 2011/04/09 22:53:04 (permalink)
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    Wrote out a good reply and it disappeared!
     
    Anyway you need to add some fish in there for EFA and oils.
    Nuts arent a great source of protein, perhaps change them to mackerel (my favourite fish)
    I'd have the eggs with the initial 11am breakfast then change my next meal into a steak or something.
     
    My knowledge isnt as good as some of the diet gurus though :)
    #5
    bav212
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    Re:need some help with my diet 2011/04/10 00:07:44 (permalink)
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    irdan

    Wrote out a good reply and it disappeared!

    Anyway you need to add some fish in there for EFA and oils.
    Nuts arent a great source of protein, perhaps change them to mackerel (my favourite fish)
    I'd have the eggs with the initial 11am breakfast then change my next meal into a steak or something.

    My knowledge isnt as good as some of the diet gurus though :)

    yer kool mate i do eat fish mainly tuna but only like once or maybe twice a week i will up it now to a few more times a week into my diet now.
     
    thanks all help is appreciated anyway mate
    #6
    bav212
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    Re:need some help with my diet 2011/04/11 16:11:29 (permalink)
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    anything else anyone thinks could be a good addition to my diet?
    finding it quite hard to find like side dishes which are low in carbs to add to my meals for variety i mean things like u have with ure chicken breast such as potatoes usually but theor obvisouly high in carbs what are some good alternatives?
     
    thanks for all help
    #7
    swordfish
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    Re:need some help with my diet 2011/04/11 16:56:26 (permalink)
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    good alternatives are vegetables
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    Burtie
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    Re:need some help with my diet 2011/04/12 09:01:05 (permalink)
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    Have you actually sat down and worked out your calorie intake/macros?  Thinking you're only having 50g carbs a day may be a lot different in reality. Look at Fitday or MyFitnessPal (app available for Iphone and Android).
     
    What's your cardio routine like? I notice you only have 1hour for cardio but 1.5hours for weights. Have you thought about dropping the 1st shake on cardio days and doing cardio un-fuelled?
    #9
    bav212
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    Re:need some help with my diet 2011/04/12 16:06:20 (permalink)
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    u know what i havent actually sat down and worked it out mathmaticaly just always done it roughly by eye, and yer ure right im probaly going over 50g carbs a day with small healthy snacks inbetween sometime when hungry but try to keep it low as i best can. my cardio atm is like 0.8km run at 11kmh then 0.2 fast walk at 5.5 kmh to reduce heart rate i basicaly do 3 sets of that on the treadmill. then i do 2 X 5 minuite sets on rowing machine then various ab exercises with minimal rest between sets.
     
    you mention doing cardio with out having a protein shake in water i've heard that yes u are more likely to burn body fat on a empty due to blood sugar levels? but i always thought that incorparting a protein shake with water in the morning before cardio that u are less likely to burn muscle? is this incorrect?
     
    #10
    ashley1981
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    Re:need some help with my diet 2011/04/12 18:53:48 (permalink)
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    dont neeed the whey have 5-10g glutimine and i throw some bcaa in with it
    #11
    Burtie
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    Re:need some help with my diet 2011/04/13 09:40:58 (permalink)
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    I don't know the answer to your "burning muscle" question, and to be honest, I'd need to see some scientific proof showing the amount (grams etc) of muscle loss per hour of cardio before I would believe any of the "theories".
     
    However, I've read things here that indicate the consensus among people is that HIIT (High Impact Interval Training) is more likely to burn muscle when unfuelled  and that Steady State CV (like what you're doing) would not. I know you're doing 3 sets on the treadmill but you're effectively running 5 minutes then resting a few minutes, it's not really HIIT. An indication of your heart-rate would help you work out if you're really pushing yourself.
    #12
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