Changing my diet

zane06 · 23-07-2006, 12:28 PM

Hello,

I have recently changed my diet over the last few weeks after realising how important it is to my training and reading some posts on here. I used to eat quite alot of junk food and am now on a strict diet.

can you tell me what you think,

Morning - Scrambled egg & toast (wholemeal bread), or weetabix & orange juice or milk.
lunch - tuna mayo sandwich or cheese sandwich, 2 bananas. milk, orange juice.
Dinner - Pasta & sauce or Jacket potatoe or chicken, meat & boiled potatoes etc.. milk, orange juice.
snack - banana.

thanks.

Nick500 · 24-07-2006, 01:37 AM

Need to be eating way more than 3 times a day...

I eat 8 personally, but normally people eat 6.

Given by your other thread i'm guessing you are trying to cut fat.

"Morning - Scrambled egg & toast (wholemeal bread), or weetabix & orange juice or milk."

How many scrambled eggs? You need to get at least 40 grams of protein in on this meal. This mean 2 or 3 whole eggs, + 6 whites, on 2 slices of toast....

lunch - tuna mayo sandwich or cheese sandwich, 2 bananas. milk, orange juice.

Too much fruit, fruit contains fructose (fruit sugars), which is fine in moderation but should be avoided if trying to lose weight. Lose the orange juice.

Dinner - Pasta & sauce or Jacket potatoe or chicken, meat & boiled potatoes etc.. milk, orange juice.
snack - banana.

Pasta and sauce on its own has no protein. You need meat meat meat! Tuna, chicken, beef etc. Drop the orange juice. If your trying to lose fat then IMO, no pasta or potatoes, drop it for vegetables only, preferably broccolli, absolutely lose the banana.

-3 meals is not enough. Split the 3 meals in half and eat them over 6 different equally spaced times between waking up and going to sleep.

-Hit 30 - 40 grams of protein per meal

- No carbs past meal 3 if cutting fat ( or keep it to a minimum, or just fibrous carbs like salads and green vegatables

-Too much fruit will hinder fat loss.

-I recommend taking a protein powder to boost your protein.

Nick

zane06 · 24-07-2006, 09:08 AM

Im confused now?? I do want to lose weight but, im not eating enough??

should I really not have bananas and orange juice??

What is the purpose of protein, what does it actually do??

***PScarb*** · 24-07-2006, 10:31 AM

ok first of you really need to read more on the net..

Every time you eat you raise your metabolism so the best way is to eat small and often...

Fruit although healthy does contain simple sugars in the form of Fructose and too much can be detrimental to fat loss to many people but not all...

Protein "what does it actually do" hell that is a book in itself...Cliff notes version is that muscle is made up of amino acids (and water for those who where going to say that) amino acids are protein you get aminos into your body by the way of protein foods and supplements....
it has also been shown that proetin is thermagenic so you can increase muscle and burn fat by eating protein(along with a balanced diet...)

Long version.....

Proteins are made up of smaller units called amino acids. There are about 20 different amino acids, eight of which must be present in the diet. These are the essential amino acids. Unlike animal proteins, plant proteins may not contain all the essential amino acids in the necessary proportions. However, a varied vegetarian diet means a mixture of proteins are consumed, the amino acids in one protein compensating for the deficiencies of another.

Structure & Functions
Proteins are highly complex molecules comprised of linked amino acids. Amino acids are simple compounds containing carbon, hydrogen, oxygen, nitrogen and occasionally sulphur. There are about 20 different amino acids commonly found in plant and animal proteins. Amino acids link together to form chains called peptides. A typical protein may contain 500 or more amino acids. Each protein has it's own unique number and sequence of amino acids which determines it's particular structure and function.
Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Certain amino acids can be made by the human body. However, the essential amino acids cannot be made and so they must be supplied in the diet. The eight essential amino acids required by humans are: leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan, and lysine. For children, histidine is also considered to be an essential amino acid.

Proteins are essential for growth and repair. They play a crucial role in virtually all biological processes in the body. All enzymes are proteins and are vital for the body's metabolism. Muscle contraction, immune protection, and the transmission of nerve impulses are all dependent on proteins. Proteins in skin and bone provide structural support. Many hormones are proteins. Protein can also provide a source of energy. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate, protein is used. Excess protein may also be converted to fat and stored

zane06 · 24-07-2006, 10:42 AM

thanks for that, that gives me a better understanding..

Any chance you could send a list of most popular foods that are high in protein?
thanks.

Nick500 · 24-07-2006, 12:51 PM

The foods that are high in protein that I consume regularly are:

Protein powders
Eggs
Chicken
Tuna
Beef
Pork
Ham
+ cod/whitefish or any other fish
Prawns

There is also a lot of protein in milk, 1 litre a day provides about 35 grams.

You want to aim for about 1.5 grams per lb of bodyweight. So if you weight 10 stone (140lbs), you want 210grams of protein/day. Ideally this should be split over 5 - 8 meals.

Also, you should bear in mind speed of absorption when it comes to protein, for example milk contains slow 'casein' protein (up to 6 hours), whilst egg is medium (2 - 4 hours) and protein powders are fast, (~ 1 hour). Meats vary, but the leanest white meats are faster than the darker meats like beef.

Nick

zane06 · 24-07-2006, 07:06 PM

thanks for that, this is the sort of thing i need to know.....

so does protein play a big part in getting muscle gains??

Nick500 · 24-07-2006, 08:09 PM

protein IS muscle...

read what pscarb said, in detail, don't skim over it..

23-07-2006, 12:28 PM	#1 (permalink)
zane06 Under Construction Join Date: Jul 2006 Posts: 34 Rep Power:	Changing my diet Hello, I have recently changed my diet over the last few weeks after realising how important it is to my training and reading some posts on here. I used to eat quite alot of junk food and am now on a strict diet. can you tell me what you think, Morning - Scrambled egg & toast (wholemeal bread), or weetabix & orange juice or milk. lunch - tuna mayo sandwich or cheese sandwich, 2 bananas. milk, orange juice. Dinner - Pasta & sauce or Jacket potatoe or chicken, meat & boiled potatoes etc.. milk, orange juice. snack - banana. thanks.

24-07-2006, 01:37 AM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	Need to be eating way more than 3 times a day... I eat 8 personally, but normally people eat 6. Given by your other thread i'm guessing you are trying to cut fat. "Morning - Scrambled egg & toast (wholemeal bread), or weetabix & orange juice or milk." How many scrambled eggs? You need to get at least 40 grams of protein in on this meal. This mean 2 or 3 whole eggs, + 6 whites, on 2 slices of toast.... lunch - tuna mayo sandwich or cheese sandwich, 2 bananas. milk, orange juice. Too much fruit, fruit contains fructose (fruit sugars), which is fine in moderation but should be avoided if trying to lose weight. Lose the orange juice. Dinner - Pasta & sauce or Jacket potatoe or chicken, meat & boiled potatoes etc.. milk, orange juice. snack - banana. Pasta and sauce on its own has no protein. You need meat meat meat! Tuna, chicken, beef etc. Drop the orange juice. If your trying to lose fat then IMO, no pasta or potatoes, drop it for vegetables only, preferably broccolli, absolutely lose the banana. -3 meals is not enough. Split the 3 meals in half and eat them over 6 different equally spaced times between waking up and going to sleep. -Hit 30 - 40 grams of protein per meal - No carbs past meal 3 if cutting fat ( or keep it to a minimum, or just fibrous carbs like salads and green vegatables -Too much fruit will hinder fat loss. -I recommend taking a protein powder to boost your protein. Nick ______________________ - Obsession is what lazy people call dedication -

24-07-2006, 12:51 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	The foods that are high in protein that I consume regularly are: Protein powders Eggs Chicken Tuna Beef Pork Ham + cod/whitefish or any other fish Prawns There is also a lot of protein in milk, 1 litre a day provides about 35 grams. You want to aim for about 1.5 grams per lb of bodyweight. So if you weight 10 stone (140lbs), you want 210grams of protein/day. Ideally this should be split over 5 - 8 meals. Also, you should bear in mind speed of absorption when it comes to protein, for example milk contains slow 'casein' protein (up to 6 hours), whilst egg is medium (2 - 4 hours) and protein powders are fast, (~ 1 hour). Meats vary, but the leanest white meats are faster than the darker meats like beef. Nick ______________________ - Obsession is what lazy people call dedication -

24-07-2006, 08:09 PM	#8 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	protein IS muscle... read what pscarb said, in detail, don't skim over it.. ______________________ - Obsession is what lazy people call dedication -

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24-07-2006, 09:08 AM	#3 (permalink)
zane06 Under Construction Join Date: Jul 2006 Posts: 34 Rep Power:	Im confused now?? I do want to lose weight but, im not eating enough?? should I really not have bananas and orange juice?? What is the purpose of protein, what does it actually do??

24-07-2006, 10:31 AM	#4 (permalink)
*PScarb* Super Moderator Super Moderator Join Date: Apr 2004 Posts: 1,021 Rep Power:	ok first of you really need to read more on the net.. Every time you eat you raise your metabolism so the best way is to eat small and often... Fruit although healthy does contain simple sugars in the form of Fructose and too much can be detrimental to fat loss to many people but not all... Protein "what does it actually do" hell that is a book in itself...Cliff notes version is that muscle is made up of amino acids (and water for those who where going to say that) amino acids are protein you get aminos into your body by the way of protein foods and supplements.... it has also been shown that proetin is thermagenic so you can increase muscle and burn fat by eating protein(along with a balanced diet...) Long version..... Proteins are made up of smaller units called amino acids. There are about 20 different amino acids, eight of which must be present in the diet. These are the essential amino acids. Unlike animal proteins, plant proteins may not contain all the essential amino acids in the necessary proportions. However, a varied vegetarian diet means a mixture of proteins are consumed, the amino acids in one protein compensating for the deficiencies of another. Structure & Functions Proteins are highly complex molecules comprised of linked amino acids. Amino acids are simple compounds containing carbon, hydrogen, oxygen, nitrogen and occasionally sulphur. There are about 20 different amino acids commonly found in plant and animal proteins. Amino acids link together to form chains called peptides. A typical protein may contain 500 or more amino acids. Each protein has it's own unique number and sequence of amino acids which determines it's particular structure and function. Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Certain amino acids can be made by the human body. However, the essential amino acids cannot be made and so they must be supplied in the diet. The eight essential amino acids required by humans are: leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan, and lysine. For children, histidine is also considered to be an essential amino acid. Proteins are essential for growth and repair. They play a crucial role in virtually all biological processes in the body. All enzymes are proteins and are vital for the body's metabolism. Muscle contraction, immune protection, and the transmission of nerve impulses are all dependent on proteins. Proteins in skin and bone provide structural support. Many hormones are proteins. Protein can also provide a source of energy. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate, protein is used. Excess protein may also be converted to fat and stored

24-07-2006, 10:42 AM	#5 (permalink)
zane06 Under Construction Join Date: Jul 2006 Posts: 34 Rep Power:	thanks for that, that gives me a better understanding.. Any chance you could send a list of most popular foods that are high in protein? thanks.

24-07-2006, 07:06 PM	#7 (permalink)
zane06 Under Construction Join Date: Jul 2006 Posts: 34 Rep Power:	thanks for that, this is the sort of thing i need to know..... so does protein play a big part in getting muscle gains??