Training and weight loss diet - Advice please!

[Ben C]

This is my typical day to day diet whilst training and trying to lose weight, please tell me where i'm having too much/little or what i don't need/do need.

Breakfast - 2 Weetabix bars with milk and a cup of green tea.

Post Training - Protein shake with a banana mixed in.

Dinner - Prawn sandwich with brown bread. No fat strawberry yogurt. Cup of green tea

Snack - Banana.

Pre Cardio/weights(which ever day it is) - 2 Weetabix bars with milk. (sometimes, if so usually hour before)

Tea - Scrambled Egg with brown bread toast with minimal butter if any. Cup of green tea.

Snack - Brown bread toast with honey.



Thats about it. From what i know i have a decent amount of carbs, calcium and protein there but whether or not i do maybe you lot can enlighten me?

Any advice?

[Jay]

use the search function on here mate, or just have a browse. there's tonnes of guys that are in the same boat as you and have been given sound advice. failing that i'm sure stapes/smiler/HST/SS and the other usual suspects with the nutritional knowledge will help you out!

briefly, i'd just say try eat more stuff like chicken breast with veg for tea, and knock some of the bread on the head. oats with water and a scoop of protein for breakfast will do you some good aswell.

EDIT - HERE'S ONE STAPESMK1 POSTED THE OTHER DAY! EVERYTHING YOU'LL NEED TO ACHIEVE YOR GOALS.

105kg = 231lbs
Target = 90kg/198lbs
Aim to lose 2lbs per week steadily over 16 weeks

Meal 1: 3 Satchets of Original Oatso Simple (48g Carbs)
(6.30am) 3 Scoops Whey Protein (30g Protein)
50g Blueberries (3g Carbs)
1 Tbsp Cool Oil
Blended in water

Meal 2: 1.5 Tins of Tuna (45g Protein)
(8.30 am)1 Apple (25g Carbs)

Meal 3: 60g Brown Rice (43g Carbs)
(12pm) 1.5 Boiled Chicken Breasts (45g Protein)
1 Packet Steamfresh Veg (12g Carbs)

Meal 4: 1.5 Tin of Tuna (45g Protein)
(2pm) 1 Apple (25g Carbs)

Meal 5: 1.5g Boiled Chicken Breast (45g Protein)
(5pm) 1 Packet Steamed Veg (12g Carbs)

Meal 6: 100ml Liquid Egg Whites (11g Protein)
(10pm) 2 Scoops Miscellar Caesin (20g Protein)
1 Tbsp Cool Oil
Blend in water

Pre & Post Training: 2 Scoops Whey Protein (20g Protein)
30g Waxy Maize Starch (25g Carbs)

Total Carbs= 218g (1.1g per 1lb of target bodyweight)
Total Protein= 281g (1.4g per 1lb of target bodyweight)

a) Meal times are based on working a normal 9am-5pm and training at 7pm-9pm so adjust to suit your work and training commitments.
b) Cool Oil you can get from Boots or Good Oil from Tesco.
c) Waxy Maixe Starch is from myprotein.co.uk.
d) If eating the tuna is difficult or a timing issue then switch to a quick protein shake with 45 protein in.
e) Drink 2 litres of water per day.
f) Don't add any salt or sauce to your food.
g) Every Saturday or Sunday (not both)have 2 cheat meals before 6pm to kick start your metabolism again.
h) Avoid alcohol. (Drink Becks alcohol free).
i) Don't be frightened if this is more food than you eat now. The key is quality and meal timing. The total nutrient values over the day are more important than trying to eat less. You will gradually eat less carbs over 16 weeks but maintain your protein.

Weeks 1-4: Menu as above

Weeks 5-8: Adjust- Only 2 Satchets of Oats with Meal 1; 40g Brown Rice
with Meal 3.

Weeks 9-12: Adjust- Only 1 Satchet of Oats with Meal 1; 20g Brown Rice
with Meal 3; No apples.

Weeks 13-16: Adjust- No Oats with Meal 1; No Brown Rice with Meal 3.

Look at taking Total Performance Multi Vit (myprotein.co.uk), CLA, Atro-phex (BSN) and L-Carnitine.

[Badnews]

This is my typical day to day diet whilst training and trying to lose weight, please tell me where i'm having too much/little or what i don't need/do need.

Breakfast - 2 Weetabix bars with milk and a cup of green tea.

Post Training - Protein shake with a banana mixed in.

Dinner - Prawn sandwich with brown bread. No fat strawberry yogurt. Cup of green tea

Snack - Banana.

Pre Cardio/weights(which ever day it is) - 2 Weetabix bars with milk. (sometimes, if so usually hour before)

Tea - Scrambled Egg with brown bread toast with minimal butter if any. Cup of green tea.

Snack - Brown bread toast with honey.



Thats about it. From what i know i have a decent amount of carbs, calcium and protein there but whether or not i do maybe you lot can enlighten me?

Any advice?

PM me your email and I'll forward 2 fantastic e-books which will help you loads.

[Alex Gold]

Or alternatively you could even buy them...

[LewisJ]

This is my typical day to day diet whilst training and trying to lose weight, please tell me where i'm having too much/little or what i don't need/do need.

Breakfast - 2 Weetabix bars with milk and a cup of green tea.

Post Training - Protein shake with a banana mixed in.

Dinner - Prawn sandwich with brown bread. No fat strawberry yogurt. Cup of green tea

Snack - Banana.

Pre Cardio/weights(which ever day it is) - 2 Weetabix bars with milk. (sometimes, if so usually hour before)

Tea - Scrambled Egg with brown bread toast with minimal butter if any. Cup of green tea.

Snack - Brown bread toast with honey.



Thats about it. From what i know i have a decent amount of carbs, calcium and protein there but whether or not i do maybe you lot can enlighten me?

Any advice?

More info would be a help if you want advice e.g. current weight, target weight, training schedule, daily activities (e.g. office job, manuel worker etc). Not everybody is the same and therefore any advice will be specific to you.

Here's a start.

Too little... fruit, veg, water.

[Ben C]

More info would be a help if you want advice e.g. current weight, target weight, training schedule, daily activities (e.g. office job, manuel worker etc). Not everybody is the same and therefore any advice will be specific to you.

Here's a start.

Too little... fruit, veg, water.

Weight - 76kg Target - 70kg

Training - 2/3 times a day. Weights every other day and alternate between that, cardio and mma. MMA is three times a week. Cardio is just about every day which involved steady mid to fast pace runs, interval training, bas rutten work out cd.

Daily activities - Rest when not training.

Job - Bum

That's the main stuff really.

Ye i drink plenty of water whenever im not training sort of in between to rehydrate or simply hydrate before training. Veg is a main thing i need to eat more of although when i'm peckish i usually chop up some cucumber or eat some cherry tomatoes.