My diet

[mvdia1]

Hey guys,

Just after some information and any help someone can give me.

I weigh 61kgs i am 170cm in height.

training routine:
Monday - Interval Training
Tuesday - Soccer training (1.5-2hours)
Wednesday - Weight session
Thursday - Soccer Training (1.5-2hours)
Friday - Rest
Saturday - Game day OR Boxing circuit class
Sunday - Active Recovery - light jog etc..

Diet
Monday-Friday and Sunday

6:30am
Meal 1: 3 cups wheat bran, 1/2 cup oats, cinnamon, water, 1/2 cup egg whites, almond paste, 1 scoop of protein

10:30am
Meal 2: 95grams of salmon with celery sticks

12:30pm
Meal 3: 450g vegies (mostly broccoli), chicken (100g), chillies, black pepper

3:30pm
Meal 4: 1 cup cottage cheese, 1 medium sized carrot, 1/4 protein (whey isolate)

6:30pm
Meal 5: 8 egg whites and 1 whole egg boiled

9pm ish...
Meal 6: chicken (100g), with big salad (450-500grams), usually (cabbage, mushrooms, onion, cucumber).

Then on Saturday i have 'Refeed Day'

I'm feeling a bit weak and considering i play soccer i'm not sure that this type of diet is ideal...
Should i be having more yoguhrt, fruit, rice, breads...etc?? that's the food i usually have on Refeed Day's but should i be having then a controlled portions throughout everyday of the week??

Any thoughts/ help would be awesome...

Thanks

 

[CaptainNapalm]

You're probably feeling weak because you don't feed your body with consistant carbs it needs for energy. Add complex carbs to your diet and you should feel better.

 

[sassy69]

Also what I was going to say - you've got nearly no carbs in your system and w/ all that aerobic activity, you have nearly nothing to run on. Very low carbs (but not low enough to go into ketosis) will leave you lethargic while your body goes looking around for something to run on. As you burn up the carbs you're eating for breakfast, you have nothing else to go on for the rest of the day. I'm guessing you're eating about 50 g of carbs. Consider that to go into ketosis you need to get down below 20 g of carb/day. You're almost there but not there, so you can't use a ketogenic approach and use ketones to run on. Therefore you're just simply not providing enough carb for all the aerobic energy demands of your activities. Personally I think you should add in like 3 more carb meals and get yourself up around at least 150-200 g of carbs. Your goal is to fuel for soccer - so fuel for soccer. You need more carbs. I'd go w/ good quality carbs like yams, brown rice, oats.

 

[Phineas]

Also what I was going to say - you've got nearly no carbs in your system and w/ all that aerobic activity, you have nearly nothing to run on. Very low carbs (but not low enough to go into ketosis) will leave you lethargic while your body goes looking around for something to run on. As you burn up the carbs you're eating for breakfast, you have nothing else to go on for the rest of the day. I'm guessing you're eating about 50 g of carbs. Consider that to go into ketosis you need to get down below 20 g of carb/day. You're almost there but not there, so you can't use a ketogenic approach and use ketones to run on. Therefore you're just simply not providing enough carb for all the aerobic energy demands of your activities. Personally I think you should add in like 3 more carb meals and get yourself up around at least 150-200 g of carbs. Your goal is to fuel for soccer - so fuel for soccer. You need more carbs. I'd go w/ good quality carbs like yams, brown rice, oats.

So, if he eats 50gs a day, with most in the morning, burns them off and then his body no longer has its primary source of fuel why wouldn't it then go into ketosis? Does it take several days of steady no-carbs for this process to begin?

Also, once in ketosis do refeeds stop the process? Would you be out of ketosis for a couple days after the refeed? How does this work for people running a large deficit and refeeding every 2-3 days? Wouldn't they be refeeding too often to stay deprived of carbs?

(sorry for all the ketosis questions..it's complicated and I'm trying to decide what path I'm going to take for my upcoming cut )

 

[obb4d]

Are you wanting to put on weight or just feel more energetic??

Because with the amount of protein you are taking it looks like your trying to gain weight/muscle. If this is the case I would suggest adding in another weights session on the monday.

Add the info given by the previous posters, they know what their talking about.

I would suggest with your diet mixing it up a little. Throw in some red meat in the evenings, fish for lunch etc.
Its important that you have variety and you'll enjoy it more as well!

 

[pritih]

my diet contains high protein,carbohydrates but low fat content
my diet contains high amount of fruits,vegetables so i get more amount of fiber