Advice on my diet..

SandMan76 · 11-09-2005, 01:36 AM

heya all,

I'm hoping to sort out my diet by Monday.
My aims are not to put on any more fat ( as my stomach is recieving it all)
I'm 6ft and 82kg, I beleive I have sorted my routine out after 3 months lol, seen some gains.

K typical day

6.30am 40-50 grams of oats

10.00am pasta or salad mixture with either fish or meat, 1 banana (Cold as I am at work)

1.00pm Chicken soup or Pot noodle ( Can someone please suggest somehting else) I cant cook or heat anything up, as I am at work)1 orange

4.00pm 1 banana, 1 apple, 1 pair

7.00 post workout, Lean meat or fish meal

10.00pm 0.5 grams of cottage cheese and 0.5 grams of Peanut butter

Supplements

6.30 am 3 caps of creatine, 125ml of whey protein shake

7.00pm 3 caps of creatine,125ml of whey protein shake

10.00pm 125ml of whey protein shake

SandMan76 · 11-09-2005, 01:37 AM

Just a quick question, how bad is it to have a cup of coffee a day, and how do you measure your body fat.

thx guys

garrilla · 11-09-2005, 11:41 AM

you need to spread the protein out more through the day. instead of the pot noodle have a protein shake.

count up how much protein, carbs and calories you get each day its easier to work from that than from a list of food.

Nick500 · 11-09-2005, 12:14 PM

your not eating enough at all. make sure each meal has a significant amount of protein and carbs.

also what is the point of:
10.00pm 0.5 grams of cottage cheese and 0.5 grams of Peanut butter ???
nick

SandMan76 · 11-09-2005, 09:32 PM

K will count the carbs etc, and I have added the CC to a mixture of salad as it tastes like crap on it's own

thx for any advice guys..

Munchie · 12-09-2005, 01:19 AM

Isn't that a lot of creatine? Chap who owns my gym recommended 1 teaspoon a day on gym days???
Should i be taking more?

SandMan76 · 12-09-2005, 06:19 AM

Probaly works out about a teaspoon full, if it werent in caps

SandMan76 · 12-09-2005, 10:46 PM

Well here is my diet so far, can someone please comment on it

6.30am
Oats 50 grams half water half semiskimmed milk
Protein 5.5g
Carbs 30.2g
Fat 4.1g
semi skimmed milk 20kcal

Total kcal 200

whey protein shake half water half milk 22 grams
Protein 16.7 g
Carb 1.2g
Fat 1.1g
semiskimmed milk 20kcal

Total kcal 102kcal

10.00am beef and tomato pot noodle
Protein 13.0 g
Carbs 59.3
Fat 16.3
Total kcal 435

1.00pm Protein shake
whey protein shake half water half milk 22 grams
Protein 16.7 g
Carb 1.2g
Fat 1.1g
semiskimmed milk 20kcal

Total kcal 102kcal

4.00pm Fruit

7.00pm chicken or beef or turkey dinner with veg and potatoes
Protein 30.g
1.g fat
130kcal for meat
30kcal for veg
60kcal for pototao <(But not sure)

Total 160kcal

9.00pm
whey protein shake half water half milk 22 grams
Protein 16.7 g
Carb 1.2g
Fat 1.1g
semiskimmed milk 20kcal

Total kcal 102kcal

1100kcal is what I have today?Jeez not alot
One thing I'm finding hard to give up is coffee, had about 4 cups today 2 sugars in each, Would drinking decafe be any bettere for me?

Thx for any comments anyone

SandMan76 · 12-09-2005, 10:47 PM

I guess im testing to see if I can get my body fat to 10%, I'm around about 30% now

Started on cod liver oil and multivitamins aswell

Middle Aged Nooby · 09-10-2005, 07:10 PM

Sandman, if you cant cook at work how about Tuna/mayo filled roll ? Add some lettuce and beetroot (good for liver apparently) (also try wholemeal roll)

I've read measurement of body fat is fairly subjective, based on pinch tests, 10% seems like an elite athlete level so good luck.

Jerry

11-09-2005, 01:36 AM	#1 (permalink)
SandMan76 Under Construction Join Date: Sep 2005 Location: devon Posts: 8 Rep Power:	Advice on my diet.. heya all, I'm hoping to sort out my diet by Monday. My aims are not to put on any more fat ( as my stomach is recieving it all) I'm 6ft and 82kg, I beleive I have sorted my routine out after 3 months lol, seen some gains. K typical day 6.30am 40-50 grams of oats 10.00am pasta or salad mixture with either fish or meat, 1 banana (Cold as I am at work) 1.00pm Chicken soup or Pot noodle ( Can someone please suggest somehting else) I cant cook or heat anything up, as I am at work)1 orange 4.00pm 1 banana, 1 apple, 1 pair 7.00 post workout, Lean meat or fish meal 10.00pm 0.5 grams of cottage cheese and 0.5 grams of Peanut butter Supplements 6.30 am 3 caps of creatine, 125ml of whey protein shake 7.00pm 3 caps of creatine,125ml of whey protein shake 10.00pm 125ml of whey protein shake

11-09-2005, 12:14 PM	#4 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	your not eating enough at all. make sure each meal has a significant amount of protein and carbs. also what is the point of: 10.00pm 0.5 grams of cottage cheese and 0.5 grams of Peanut butter ??? nick ______________________ - Obsession is what lazy people call dedication -

09-10-2005, 07:10 PM	#10 (permalink)
Middle Aged Nooby Under Construction Join Date: Oct 2005 Location: Stirling Posts: 46 Rep Power:	Sandman, if you cant cook at work how about Tuna/mayo filled roll ? Add some lettuce and beetroot (good for liver apparently) (also try wholemeal roll) I've read measurement of body fat is fairly subjective, based on pinch tests, 10% seems like an elite athlete level so good luck. Jerry ______________________ It doesnt matter how you get there if you dont know where you're going - The flying Karamizov Brothers

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11-09-2005, 01:37 AM	#2 (permalink)
SandMan76 Under Construction Join Date: Sep 2005 Location: devon Posts: 8 Rep Power:	Just a quick question, how bad is it to have a cup of coffee a day, and how do you measure your body fat. thx guys

11-09-2005, 11:41 AM	#3 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	you need to spread the protein out more through the day. instead of the pot noodle have a protein shake. count up how much protein, carbs and calories you get each day its easier to work from that than from a list of food.

11-09-2005, 09:32 PM	#5 (permalink)
SandMan76 Under Construction Join Date: Sep 2005 Location: devon Posts: 8 Rep Power:	K will count the carbs etc, and I have added the CC to a mixture of salad as it tastes like crap on it's own thx for any advice guys..

12-09-2005, 01:19 AM	#6 (permalink)
Munchie Making Progress Join Date: Sep 2005 Location: UK Posts: 114 Rep Power:	Isn't that a lot of creatine? Chap who owns my gym recommended 1 teaspoon a day on gym days??? Should i be taking more?

12-09-2005, 06:19 AM	#7 (permalink)
SandMan76 Under Construction Join Date: Sep 2005 Location: devon Posts: 8 Rep Power:	Probaly works out about a teaspoon full, if it werent in caps

12-09-2005, 10:46 PM	#8 (permalink)
SandMan76 Under Construction Join Date: Sep 2005 Location: devon Posts: 8 Rep Power:	Well here is my diet so far, can someone please comment on it 6.30am Oats 50 grams half water half semiskimmed milk Protein 5.5g Carbs 30.2g Fat 4.1g semi skimmed milk 20kcal Total kcal 200 whey protein shake half water half milk 22 grams Protein 16.7 g Carb 1.2g Fat 1.1g semiskimmed milk 20kcal Total kcal 102kcal 10.00am beef and tomato pot noodle Protein 13.0 g Carbs 59.3 Fat 16.3 Total kcal 435 1.00pm Protein shake whey protein shake half water half milk 22 grams Protein 16.7 g Carb 1.2g Fat 1.1g semiskimmed milk 20kcal Total kcal 102kcal 4.00pm Fruit 7.00pm chicken or beef or turkey dinner with veg and potatoes Protein 30.g 1.g fat 130kcal for meat 30kcal for veg 60kcal for pototao <(But not sure) Total 160kcal 9.00pm whey protein shake half water half milk 22 grams Protein 16.7 g Carb 1.2g Fat 1.1g semiskimmed milk 20kcal Total kcal 102kcal 1100kcal is what I have today?Jeez not alot One thing I'm finding hard to give up is coffee, had about 4 cups today 2 sugars in each, Would drinking decafe be any bettere for me? Thx for any comments anyone

12-09-2005, 10:47 PM	#9 (permalink)
SandMan76 Under Construction Join Date: Sep 2005 Location: devon Posts: 8 Rep Power:	I guess im testing to see if I can get my body fat to 10%, I'm around about 30% now Started on cod liver oil and multivitamins aswell