first proper diet

[Gaz_9]

my goals:
1.fatloss
2.faster sprinting
3.overall better physique/muscle

i am 5'10" - 182lb, 22yrs old

i am working out 4times a week with weights and 3 cardio days. i have no trouble motivating myself to exercise and get rid of my excess fat but i do struggle with diet as i dont like that many foods.

basically i like all meat, fruit, salad, bread, potatoes, cerials and some veg (sprouts, brocoli, cabbage) - i do not like nuts, cheese, eggs or fish.

does this look like a decent diet (i workout between meal 4 and 5) i know it could be better but given the foods i enjoy i am a bit limited. iv tried to cut carbs after lunchtime. if its no good please dont hold back! (iv read diet is the most important thing so i want to get it as right as i can)

meal 1: protein shake & 1 cup of Oats

meal 2: 2 rounds of toast

meal 3: chicken salad white bap

meal 4: chicken breast/turkey/bacon & tomatoes

meal 5: protein shake & 1 cup of oats


thanks everyone

 

[overthepond]

Firstly, you need to cut out the white bap. If it's white don't eat it. Second, depending on what kind of toast it is, you can keep that but need some protein in there. Get rid of the bacon.

Over all you need fats!! You have very little healthy fats in there, they will actually help to facilitate weight loss. Start cooking with olive oil, take some fish oil casules (they don't tastte like fish, no worries there). Get some avocado.

And, last but definetly not least, eat vegetables!!!!!

 

[Gaz_9]

brown bap then?

no bacon - does that mean no ham, beef or gammon too?i could just eat chicken but it might start getting boring! - will do if i have to though.

i will defo get the veg and olive oil in, thanks. maybe protein shake with toast or is that too much? toast was white too so unless they do brown i take it that must go? it kinda keeps me going mid morning thats why iv been having it.

p.s - are quaker oats ok to mix in with my shake as thats what iv been using and thay dont taste too bad with the drink.

thanks

 

[Emma-Leigh]

my goals:
1.fatloss
2.faster sprinting
3.overall better physique/muscle

i am 5'10" - 182lb, 22yrs old

i am working out 4times a week with weights and 3 cardio days. i have no trouble motivating myself to exercise and get rid of my excess fat but i do struggle with diet as i dont like that many foods.

basically i like all meat, fruit, salad, bread, potatoes, cerials and some veg (sprouts, brocoli, cabbage) - i do not like nuts, cheese, eggs or fish.

does this look like a decent diet (i workout between meal 4 and 5) i know it could be better but given the foods i enjoy i am a bit limited. iv tried to cut carbs after lunchtime. if its no good please dont hold back! (iv read diet is the most important thing so i want to get it as right as i can)

meal 1: protein shake & 1 cup of Oats

meal 2: 2 rounds of toast

meal 3: chicken salad white bap

meal 4: chicken breast/turkey/bacon & tomatoes

meal 5: protein shake & 1 cup of oats

Right... Well... Argggg... Don't hold back...??


In terms of reaching your goals: You may be able to get some fat loss... slightly... as long as your in a slight calorie deficiency you will lose fat fat... and this might help you with the physique one, depending on the degree of lean mass loss that occurs at the same time.

To get faster will also depend a lot on your training - and the timing of your nutrients around your training... And you have not given any info on that so we can not comment.

In terms of your health - you are heading for trouble.

Could you reach your goals faster if you fixed your diet? Yes.


Major points:
Add fruit and more vegetables
Add fibre. LOTS of fibre.
Add healthy fats
I would add skim dairy too.
Supplements are second to real food - Eat food first, supplement only if required
Ensure you get some complete protein in each meal - about a serve of 30-35g

Some specifics:

meal 1: protein shake & 1 cup of Oats

Add healthy fats
Add some fruit too

meal 2: 2 rounds of toast

Add protein
add vegetables
add healthy fats
.... and I would swap to something better than toast too...

meal 3: chicken salad white bap

I have no idea what a white bap but if you have been told to drop it I can probably imagine it is not healthy.
Chicken is good
Salad is good (no dressing or mayo)
Add health fats (eg: avocado)
Add a good carb (eg: brown rice, barley, sweet tato, legumes)

meal 4: chicken breast/turkey/bacon & tomatoes

Chicken and turkey is good... bacon... ummm no.
tomato is good
add some more green vegetables
add some healthy fats (eg: olive oil)

meal 5: protein shake & 1 cup of oats

first, decide if you want/need carbs last thing at night (is it PWO? are you active?)
Add healthy fats too

 

[Emma-Leigh]

no bacon - does that mean no ham, beef or gammon too?i could just eat chicken but it might start getting boring! - will do if i have to though.

Well... You could learn to like seafood?

Bacon is really high in fats. If you get yourself some lean red meats then this is fine. Things like 93-95% fat free beef/lamb or pork.

You can also try:
bison
buffalo
kangaroo
ostrich
elk
deer
emu
shrimp (not fish?)
horse
rabbit

.....

i will defo get the veg and olive oil in, thanks. maybe protein shake with toast or is that too much?

Real food first, supplements later. What about cottage cheese? Or try some other form of meat.

toast was white too so unless they do brown i take it that must go?

Brown = white bread with added molasses (makes it darker)

If you eat bread then use essene, sprouted or pumpernickel. Otherwise, as I said before, swap it for something that is at least going to give you some nutritional benefits.

p.s - are quaker oats ok to mix in with my shake as thats what iv been using and thay dont taste too bad with the drink.

They are fine.