Diet Advice

Little_Ste · 06-02-2009, 02:22 PM

Looking for few suggestions on what you guys think of my current diet. Im 5 foot 6. 158LBS. Trying to lose the fat. I have good definition of muscle. Just want to really drop my body fat down.

Typical Day - I work 11-11 im not just lazy and gets up at 9

9.15am
3 spoonsfulls of coffee (pre workout)
Cardio
40 mins (minimum) walking at incline 5 on treadmill. 6kmh/3.5mph
5 minutes of Interval running/jogging

10.40
2 scoops of whey / 1 scoop of ground oats (with water)

2-3pm (Depending on when i get break)
250gm Grilled chicken / 2 Wholemeal Pitta bread / Boiled Egg / Salad

6-7pm (Depending on when i get break)
250gm Grilled chicken / 2 Wholemeal Pitta bread / Boiled Egg / Salad

9pm
2 whey shake (with water)

11.30 (before bed)
2 scoops whey (with milk)

Some people may disapprove of the amount of shakes i have. But i work 12 hours a day. Only get 2 breaks. So need to fit in gym time. And time to sleep etc. So far I am making steady progress with this diet and routine. Any suggestions or advice from anyone is welcome. I do full body workout 1 - 2 times a week dependant on work. And obviously vary my eating on that day so i have a proper pre workout meal.

Thanks

Ste

m11 · 06-02-2009, 04:17 PM

Ste, Can you please set up a FitDay - Free Weight Loss and Diet Journal account and track a few days of what you are eating. With the average grams of protein,fat, carbohydrates that you eat daily, we'd be able to more accurately help you out. No percentages either please, just average grams of each macronutrient.

Little_Ste · 06-02-2009, 04:36 PM

I eat exactly that every day. 222.5gm protein. 155gm carbs. 1966kcal. Fats i am not 100% sure. I have a spoon of coleslaw as part of my salad. Have omega 3 capsules am and pm with shakes

sara · 06-02-2009, 05:57 PM

Ste.. welcome to IM!!

Are you a male or a female?

Also, Milk loaded with sugar and chemicals.. I honestly would drop the milk

Little_Ste · 06-03-2009, 04:56 AM

Firstly i'm a Guy. I use milk purely on the evening for the casein. I am aware that the carbs in milk comes fully from sugar. But its 5gm per 100ml if i remember rightly. Many people over the years have advised milk with the evening shake to slow down the absorbtion.

**Merkaba** · 06-04-2009, 12:35 PM

I can list as many reasons to drink milk as I can for not drinking it. The carbs aren't really of that much of a concern. I do switch to skim when cutting fat/weight cause its half the calories usually. You still need to go to fitday. Since you eat this every day it will be easier for you. You may need to up fats who knows.

To clarify, how much are you working out/doing cardio? Every day? If so I'd cut that back unless you're an addict.

The diet doesnt look too bad to me. Yes a lot of shakes. I've seen way worse.

workoutgirl · 06-04-2009, 09:16 PM

Milk is also a great source of protein and calcium. I am a girl and I drink milk with my protein shakes too, lowfat of course.

Little_Ste · 06-05-2009, 01:31 PM

I know there's a lot of shakes. But as i say. Working 12 hrs a day with only 2 breaks i can only get in 2 real meals. So i have shakes inbetween. and before and after because of time restraints, and needing sleep etc. I do cardio 3 out of 4 days when im on shift. on days off 2 out of 4. Weights 1-2 out of the 4. I do karate as well. 1 - 2 times a week depndent on what days im working, but if i do have karate i dont do any other training just because i find i need to save my energy. Ok, ill go to fitday and start a log if thats what you call it. and go from there.

Ta

06-02-2009, 02:22 PM	#1
Little_Ste Registered User Join Date: Aug 2007 Posts: 8	Diet Advice Looking for few suggestions on what you guys think of my current diet. Im 5 foot 6. 158LBS. Trying to lose the fat. I have good definition of muscle. Just want to really drop my body fat down. Typical Day - I work 11-11 im not just lazy and gets up at 9 9.15am 3 spoonsfulls of coffee (pre workout) Cardio 40 mins (minimum) walking at incline 5 on treadmill. 6kmh/3.5mph 5 minutes of Interval running/jogging 10.40 2 scoops of whey / 1 scoop of ground oats (with water) 2-3pm (Depending on when i get break) 250gm Grilled chicken / 2 Wholemeal Pitta bread / Boiled Egg / Salad 6-7pm (Depending on when i get break) 250gm Grilled chicken / 2 Wholemeal Pitta bread / Boiled Egg / Salad 9pm 2 whey shake (with water) 11.30 (before bed) 2 scoops whey (with milk) Some people may disapprove of the amount of shakes i have. But i work 12 hours a day. Only get 2 breaks. So need to fit in gym time. And time to sleep etc. So far I am making steady progress with this diet and routine. Any suggestions or advice from anyone is welcome. I do full body workout 1 - 2 times a week dependant on work. And obviously vary my eating on that day so i have a proper pre workout meal. Thanks Ste

06-02-2009, 04:17 PM	#2
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 847	Ste, Can you please set up a FitDay - Free Weight Loss and Diet Journal account and track a few days of what you are eating. With the average grams of protein,fat, carbohydrates that you eat daily, we'd be able to more accurately help you out. No percentages either please, just average grams of each macronutrient. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

06-04-2009, 12:35 PM	#6
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,611	I can list as many reasons to drink milk as I can for not drinking it. The carbs aren't really of that much of a concern. I do switch to skim when cutting fat/weight cause its half the calories usually. You still need to go to fitday. Since you eat this every day it will be easier for you. You may need to up fats who knows. To clarify, how much are you working out/doing cardio? Every day? If so I'd cut that back unless you're an addict. The diet doesnt look too bad to me. Yes a lot of shakes. I've seen way worse. Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

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06-02-2009, 04:36 PM	#3
Little_Ste Registered User Join Date: Aug 2007 Posts: 8	I eat exactly that every day. 222.5gm protein. 155gm carbs. 1966kcal. Fats i am not 100% sure. I have a spoon of coleslaw as part of my salad. Have omega 3 capsules am and pm with shakes

06-02-2009, 05:57 PM	#4
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,996 Photos: 5	Ste.. welcome to IM!! Are you a male or a female? Also, Milk loaded with sugar and chemicals.. I honestly would drop the milk

06-03-2009, 04:56 AM	#5
Little_Ste Registered User Join Date: Aug 2007 Posts: 8	Firstly i'm a Guy. I use milk purely on the evening for the casein. I am aware that the carbs in milk comes fully from sugar. But its 5gm per 100ml if i remember rightly. Many people over the years have advised milk with the evening shake to slow down the absorbtion.

06-04-2009, 09:16 PM	#7
workoutgirl Registered User Join Date: Feb 2009 Location: TN Posts: 12	Milk is also a great source of protein and calcium. I am a girl and I drink milk with my protein shakes too, lowfat of course.

06-05-2009, 01:31 PM	#8
Little_Ste Registered User Join Date: Aug 2007 Posts: 8	I know there's a lot of shakes. But as i say. Working 12 hrs a day with only 2 breaks i can only get in 2 real meals. So i have shakes inbetween. and before and after because of time restraints, and needing sleep etc. I do cardio 3 out of 4 days when im on shift. on days off 2 out of 4. Weights 1-2 out of the 4. I do karate as well. 1 - 2 times a week depndent on what days im working, but if i do have karate i dont do any other training just because i find i need to save my energy. Ok, ill go to fitday and start a log if thats what you call it. and go from there. Ta