Just devised my first proper diet plan

[JGE]

I have been training on and off now for a few years.

Like most people that dont read properly into the diet side of it, i thought drinking a few protein shakes would be sufficient. Obviously this is not the case.

I have read a few of the posts on here and have come up with the following diet plan. Any advice regarding the plan would be greatly appreciated.

06.30am
1 x protein whey shake (1 scoop) (skimmed milk)
1 x multivitamin tablet
1 x cod liver oil tablet

08.30am
1 slice of organic wholemeal rye bread
1 tomatoe
1 tin of drained tuna (in brine) or 50/75g of chicken breast
1 probiotic yogurt

10.30am
50g pistachio or roasted peanuts

13.00
1 slice of organic wholemeal rye bread
1 tomatoe
1 tin of drained tuna (in brine) or 50/75g of chicken breast

14.30
50g pistachio or roasted peanuts

15.30
*workout*

16.45
1 x protein whey shake (2 scoop's) (skimmed milk)
1 x banana

18.30
50/75g chicken breast (or other protein high meat)
1 x baked potato / mashed potato
1 portion of veg

21.00
cottage cheese (unsure of how much to eat.. the tub's i have bought are 250g each)

22.00 - BED

I have read that alot of people are eating a tablespoon of PB before bed. will i need to do this? what is the benefit of it?

Also i have bought some Rye crispbread with sunflower seeds and oats... but I am i bit unsure of where to fit them in to my diet. (at which point during the day should i eat them).

I'm 5ft 8 and currently weigh 180lbs... I am carrying a bit to much excess bodyfat at the min, but I'm not really to concerned with that at the min, as I'm sure it will sort itself out in the long run.

cheers

John

 

[tucker01]

I have been training on and off now for a few years.

Like most people that dont read properly into the diet side of it, i thought drinking a few protein shakes would be sufficient. Obviously this is not the case.

I have read a few of the posts on here and have come up with the following diet plan. Any advice regarding the plan would be greatly appreciated.

06.30am
1 x protein whey shake (1 scoop) (skimmed milk)
1 x multivitamin tablet
1 x cod liver oil tablet

Throw the oats in this meal. Why Cod liver oil, do you live in a cold environment with lack of sun exposure?

08.30am
1 slice of organic wholemeal rye bread
1 tomatoe
1 tin of drained tuna (in brine) or 50/75g of chicken breast
1 probiotic yogurt

Looks ok, you may want to watch the bread intake if your diet begins to stall

10.30am
50g pistachio or roasted peanuts

Not a complete meal. Drop the Pistachios(too much fat) Almonds would be abetter choice. Need more protein in this meal.

13.00
1 slice of organic wholemeal rye bread
1 tomatoe
1 tin of drained tuna (in brine) or 50/75g of chicken breast

Again watch the bread intake if diet begins to stall

14.30
50g pistachio or roasted peanuts

Not a complete meal. Drop the Pistachios(too much fat) Almonds would be abetter choice. Need more protein in this meal. Not a good choice pre workout either.

15.30
*workout*

16.45
1 x protein whey shake (2 scoop's) (skimmed milk)
1 x banana

Maybe want to look at adding some oats

18.30
50/75g chicken breast (or other protein high meat)
1 x baked potato / mashed potato
1 portion of veg

21.00
cottage cheese (unsure of how much to eat.. the tub's i have bought are 250g each)

22.00 - BED

I have read that alot of people are eating a tablespoon of PB before bed. will i need to do this? what is the benefit of it?
The Peanut butter 2 tbls with 16 g of fat delay gastric emptying, so the meal is digested slowly.

Also i have bought some Rye crispbread Ditch it you already have alot of bread with sunflower seeds Ditch the sunflower seeds. too high in fat content. and oats See diet reccomendations on where I suggested to add oats... but I am i bit unsure of where to fit them in to my diet. (at which point during the day should i eat them).

I'm 5ft 8 and currently weigh 180lbs... I am carrying a bit to much excess bodyfat at the min, but I'm not really to concerned with that at the min, as I'm sure it will sort itself out in the long run.

cheers

John

I gave you a basic idea on where I would change things. However could you post Macros( protein, Carbs and Fat) for each meal, as well as total cals.

A few things lacking are fibrous veggie intake (1 serving is not even close to enough) Lacking in EFA's

Any questions drop a line.

 

[JGE]

i live in england....ive always taken cod liver oil....years ago my grandad said its good for the joints no other reason than that. I've always taken it.

i thought it was lacking veg to be honest.....might drop some of the bread for more green veg.

do you put the oats in the protein drink?

 

[tucker01]

1 cod liver oil isn't going to be that bad. But if you were using it for a source of EFAs I would watch your intake as the Vit A and D are fat soluble and not pissed out of the system.

Look into getting Fish oil take 6-9 g per day

Yeah Veggie count needs to be bumped up.

Yep just mix up the oats with the protein drink

What about your Macro's can you break them down and total Cals?

 

[JGE]

1 cod liver oil isn't going to be that bad. But if you were using it for a source of EFAs I would watch your intake as the Vit A and D are fat soluble and not pissed out of the system.
i will drop the cod liver oil then

Look into getting Fish oil take 6-9 g per day
cheers i will look into doing that

Yeah Veggie count needs to be bumped up.
which veggies are best?

Yep just mix up the oats with the protein drink

What about your Macro's can you break them down and total Cals?
erm....I'm a bit new to all this, not so sure how to obtain the info

thanks for the help btw

 

[tucker01]

www.fitday.com or http://www.nutritiondata.com/

Know your macros and Cals are very important in determining progress for your attempt to lose weight. You may be making healthy choices, but could possibly be eating more then your maintence level of cals.

Any fibrous veggies are great in the stickies at the top of the Diet and Nutrition Forum is shopping list, it has an excellent list of foods to consider.

 

[JGE]

cheers i will have a look at those

 

[JGE]

i calculated the foods with www.nutritiondata.com.

the meals are as they are after the changes......

on thing though...they dont have the 3 scoops of whey protein in there because i couldnt find it.

first of all i calculated my energy needs.

daily energy expenditure based on

25 min light cardio
45 mins intensive weights

daily expenditure = 2863Kcal
additional from excercise = 665Kcal
Total = 3528Kcal

now comes the food analysis

calories = 1883 (from fat 485)
total fat = 56g (12g saturated)
cholesterol = 238mg
sodium = 1704mg
total carb = 162g
protein 188g

 

[tucker01]

Your Cals seem very low. 10cals/lb. may want to bump up your diet with some Essential Fatty Acids.

 

[JGE]

Your Cals seem very low. 10cals/lb. may want to bump up your diet with some Essential Fatty Acids.

its very low isnt it....

how many cals do you think i should be looking at?

 

[tucker01]

Do you have any idea on what you Maintenance level is?

total Cals you eat in the day with out losing or gaining weight?

 

[JGE]

Do you have any idea on what you Maintenance level is?

total Cals you eat in the day with out losing or gaining weight?

no idea at all I'm afraid...as i said...I'm very new to this, the only info i have gained has been from the links you supplied on one of the previous replys.

if it helps...........i only have to glance sideways at a big mac to put about half a stone on

 

[tucker01]

What were your eating habits previously?

Remember being that you aren't extremely overweight progress will be slow so have patience.

Don' use the Scale as a judge, it can be very unfriendly some weeks, Try using the mirror, measurements and how clothes fit.

 

[JGE]

What were your eating habits previously?

Remember being that you aren't extremely overweight progress will be slow so have patience.

Don' use the Scale as a judge, it can be very unfriendly some weeks, Try using the mirror, measurements and how clothes fit.

well before my eating habbits were like

06.30am 1 x protein shake

09.00 am 1 x tin of tuna on a wholemeal barm with a tomato

13.00 same as above

15.30 workout

17.00 1 protein shake

19.00 normally a pasta dish spaghetti bolognase or similar.

throw in a few cups of coffee and a few pints of vimto a day

I've put some weight on, but I'm not making nearly as much progress in the gym as i should be doing.

is this down to the lack of calories?