sample of what i eat in a day HELP!

[THE OAK]

hey guys,
just wondering how my diet sounds and wanted to know what i need to increase or decrease...?

morning
1 X optimum nutrition shake W/ 450 grams of reduced fat milk

post work out

300-350 grams grilled chicked
2 tsp reduced cream cheese
lettuse
slice cheese
all in a pita bread or a hot dog roll....

4 o clock
another of the same with about 300g chicken

8 o clock
1 apple and 1 banana

before bed about 12 o clock
another optimum shake

and water all though out the day about 2-3 litres....

Now i have been losing weight and trainging pretty heavy,
Just wondering what im missing or having to much of..?

cheers

 

[LAM]

you need to add some good fats/EFA's

 

[w8lifter]

W/ no stats or goals it's hard to say anything other than:

your 8:00 meal is really bad...drop the banana and add some protein and some healthy fat

Your final meal (shake) should have some fat in it to slow digestion throughout the night

It's probably not enough calories...despite whatever your stats are.

Welcome to IM

 

[THE OAK]

wow you guys are quick!

Well i weighed 84kg's at one stage which had a fair amount of bodyfat!
Since i started eat stricter whihc has been for the past 3 months i now am dropping weight and am down to 75 which is lean for me!
The thing is i do no cardio atm and if i lift my fats and calories i will add weight whihc i dont wanna do, unless its muscle!

would it be a good idea to replace the banana with some almonds as they have good fats to my understanding?

doesnt the milk have some fat in it? for my final shake?

any suggestions for what i should add would be great....

well my goal atm is building lean muscle and shortly i will begin to cut for summer, i think i will elimanate more carbs then like bread roll/pita bread!

 

[crackerjack414]

depending on which knid of milk it is, but the lactose in the milk has a low gi. Personaly id go with cottage cheese

 

[THE OAK]

Hey guys,

Well im still open to suggestions for a 8 o'clock snack instead of a banana and why is a banana bad?

Also on the issue of adding fat i purscahed some flexseed oil today would that be good to add to my optimum shake before bed? and what recommended dossage?

Also i forgot to add before my bed night shake i also have half a plate of strawberriers/watermelon is this good/bad?

BTW great forum lots of good info!

Hope you guys can help

Thanks!

 

[w8lifter]

Originally posted by THE OAK
Hey guys,

Well im still open to suggestions for a 8 o'clock snack instead of a banana and why is a banana bad?

bananas are really high in sugar and lack fibre. The apple is a better choice, however, it doesn't really make a complete meal...try adding some protein, i.e. cottage cheese, tuna, chicken, etc and a little fat...almonds, peanut butter, flax seed oil, etc

Also on the issue of adding fat i purscahed some flexseed oil today would that be good to add to my optimum shake before bed? and what recommended dossage?

2-3 tsps in your shake would be ideal

Also i forgot to add before my bed night shake i also have half a plate of strawberriers/watermelon is this good/bad?

strawberries are awesome...watermelon is along the same lines of bananas...high in sugar and low in fibre...it's not going to kill you or anything...lol, just be sure to balance what you're eating...2 pieces of fruit in one sitting is not ideal

BTW...how old are you?

BTW great forum lots of good info!

Hope you guys can help

Thanks!

 

[THE OAK]

Hey Leah,
funny thing im checking you out....i mean your site and just got your reply

Well iam 20!

Ok should i add flaxseed to both my shakes or just my before bed shake?

would the banana be good before work as it would give me a sugar(energy) boost as i do labour and use quite abit of energy.

now for the later snack i can have an apple and strawberries but not banana or watermelon..... yes?
Would an orange be a good replacement? or any other fruit you can think of?

thanks leah!

ps good bod!

 

[w8lifter]

Originally posted by THE OAK
Hey Leah,
funny thing im checking you out....i mean your site and just got your reply

Well iam 20!

Ok should i add flaxseed to both my shakes or just my before bed shake?

Always make sure you take your protein w/ fat and/or carbs...that way it's not going to be used for energy.

would the banana be good before work as it would give me a sugar(energy) boost as i do labour and use quite abit of energy.

Generally, you want slower-burning carbs to give sustained energy, rather than quick bursts of energy. Oats, brwon rice and sweet potato are good choices

now for the later snack i can have an apple and strawberries but not banana or watermelon..... yes?
Would an orange be a good replacement? or any other fruit you can think of?

I would stick to one piece of fruit per srving...so choose the apple or the strawberries....banana and/or watermelon is okay once in a while, like I said. Other fruits that are good include peaches, grapefruit and any type of berry.

thanks leah!

ps good bod!

Thanks