Please look at my diet

[DannyT]

Hi people, I was wondering if someone could look at my diet.

My situation is that I want to gain muscle and simultaneously lose some fat around my stomach. It's not out of control in that region, but will be if I carry on with certain aspects of my current lifestyle. I have been working from home for about 1 year, and I figure the inactivity might have contributed to fat desposits round my waist. I am 36.

I weigh about 160 pounds, 6ft tall. Very lean, quite good chest and arms, but stomach not too hot. I don't eat much junk food, but now I want to completely eradicate it from my diet. I do not want to eat anything that is likely to add more weight to my middle region, but I also want to grow muscle on top.

I play football once a week for 50 minutes, hopefully twice soon. My legs look in pretty good shape. I work out most days at home using free weights, mainly for my biceps and chest. I do 60-90 press ups per day, with the odd day off. Do plenty of chair raises and sit ups as well. I don't overdo the weight lifting itself, I want to look very fit and make gains, but not a huge muscleman. I also go for a brisk walk for 30 minutes at least every other day, because I don't want to be stuck behind a desk all day.

This place has so many experts, I always read it. So, can you tell me if my diet is conducive to achieving the results I want?? I understand that you require 1g of protein for each pound of body weight. As mentioned, I weigh 160 pounds, so I figure 160g protein per day?

Here is my eating programme:

Breakfast
Milk - 100ml serving - 8g
Shreddies Whole Grain Cereal - 100g serving - 24.75g
Peanut Butter - 4 tablespoons - 16g
2 Slices Wholewheat Bread - 4g

Lunch
3 eggs scrambled - 18g
2 Slices Wholewheat Bread - 4g
Apple - 1g

Snack
Can of Tuna (with Olive Oil) - 25g

Dinner
Lean Steak Mince <or> Fish <or> Chicken Breast - 22g
1 Tomato - 1g
1 handful mushrooms - 2g
1 Onion - 1g
Pasta (100g) - 12.3g

Snack
Peanut Butter - 4 tablespoons - 16g
2 Slices Wholewheat Breadg - 4g
1 Orange - 1g

Total 162.05g

I'm not sure if all the protein amounts are correct, as I couldn't find all the right information online or on packets. So if anyone can tweak them that would be cool. I am trying to avoid the expense of protein drinks.

I'm a bit concerned about the peanut butter most, good source of protein I know, but not great for helping to lose that slightly fat stomach. Am I getting enough protein and eating the right foods. Would you people swap certain things around?

I would be indebted for your advice

 

[Hanz29]

I would just swap in some simple things- fat free cheese sandwich instead of peanut butter---you get extra calcium-

Make sure it's skim milk and not whole

Looks like your breakfast and dinner are too large if you want to lose weight----

that's my opinion

 

[DannyT]

Thanks, I already use semi-skimmed milk. I will swap the Peanut Butter for a low fat Cheese Spread. Do you really think the dinner is too large? It's only really Meat/Chicken or Fish and Pasta with some veg? I am usually starving before then Is the pasta too fattening? I have it 4 days a week, and rice 3 days.

 

[Spitfire]

Pasta?

 

[Jodi]

Originally posted by Spitfire
Pasta?

My thoughts exactly.

I hope its Whole wheat pasta

 

[DannyT]

Blast. Is Pasta really that fattening? Should I swap it for whole wheat pasta or get rid of it altogether? Maybe swap it for potato?

 

[Jodi]

Breakfast
Milk - 100ml serving - 8g
Shreddies Whole Grain Cereal - 100g serving - 24.75g
Peanut Butter - 4 tablespoons - 16g
2 Slices Wholewheat Bread - 4g

Get rid of the bread and the cereal and the milk. Have some eggs or whey and oats. You have too much sugar there

Lunch
3 eggs scrambled - 18g
2 Slices Wholewheat Bread - 4g
Apple - 1g

How bout brown rice or sweet potato instead?

Snack
Can of Tuna (with Olive Oil) - 25g

Veggies - you need veggies

Dinner
Lean Steak Mince <or> Fish <or> Chicken Breast - 22g
1 Tomato - 1g
1 handful mushrooms - 2g
1 Onion - 1g
Pasta (100g) - 12.3g

I hope that's whole wheat

Snack
Peanut Butter - 4 tablespoons - 16g
2 Slices Wholewheat Breadg - 4g
1 Orange - 1g

Too much damn bread

Total 162.05g

You have too many carbs to lose body fat and most of it is bread. You don't have any veggies, why? Where's the EFA's?

 

[Spitfire]

Sweet potato or yams

 

[DannyT]

Thanks Jodi, you're right too much bread. But it is whole wheat, I thought that was healthy?

If I scrap all that breakfast and have just eggs I lose 30g of protein, how do I make that up again? I'm struggling to get the balance right. Even if I have a protein shake to make up for it I still have to use milk?

 

[Jodi]

3 Whole Eggs + 4 Egg whites = 35G protein

You don't have enough protein. Each meal needs more protein. Cottage cheese, tuna, chicken, whey etc.

You need more balance in your protein

WW bread is OK on occassion, not part of the everyday diet. Oats, brown rice, sweet potatoes, legumes, lentis, fiber one cereal etc. Those are healthy carbs.

 

[DannyT]

Thank you so much. And EFA's? I understand this is fish oil? Wouldn't I get that from my daily tuna consumption? What is egg white? Is that out of a tin? Is it expensive?

 

[Jodi]

Originally posted by DannyT
Thank you so much. And EFA's? I understand this is fish oil?

Yes as well as many other but fish oil is the best

Wouldn't I get that from my daily tuna consumption?

No tuna will NOT cut it in the least. Read my articles on fish oil in the sticky called Guide to cutting and bulking

What is egg white? Is that out of a tin? Is it expensive?

I don't mean to laugh but that's funny. An egg white is the clear part of the egg when you crack it open. The yellow is the yolk. The yolk contains all the fat of an egg and 1/2 the protein. The egg white is completely fat free.

 

[DannyT]

lol. Thanks Jodi, well it looked odd when you said 3 eggs and 4 egg whites, as if they were somehow separate.

That is 7 EGGS!! I would be eating 10 eggs a day! Isn't that overdoing it a bit?

Besides, I swear I have seen egg white for sale in a powder form. Or maybe not!

What about Omega 3 tablets? Are they an adequate replacement for the fish?

 

[JLB001]

10 eggs a day? That isn't bad. I eat 6 whites myself for breakfast, then sometimes the same as dinner.