Feel Free to Criticize my Diet!

[HazelM]

This is week one of my eating plan. It will change every week but basically cuts out sugar and carbs (sans fruit). Feel free to critique as I'm sure I'm probably doing heaps wrong. But the main goal is to lose weight with lean muscle tone. Keeping in mind, although I am very active before and after work, between 8.30 and 5 I essentially sit at a desk.

Breakfast - Protein shake and 1/2 banana,

Morning Tea - Black coffee, Herbal Tea and 1/2 banana,

Lunch - Chicken Salad with 6 dicesized cubes of cheese and 1/2 banana

Afternoon Snack - Handful of raw nuts

Dinner - Protein Shake and spinach and egg omelette and black tea.

All this is coincides with drinking plenty of water and I also drink water with Apple Cider Vinegar in it.

Next week's dinners will probably involve lean red meat and raw veges.

[HarryB]

Well overall it's not too bad.... this isn't your contest cutting diet though is it?

[HazelM]

Well overall it's not too bad.... this isn't your contest cutting diet though is it?

No. This is just for general well-being and basically seeing how I go at the outstart. Also to help with training for Fire Service.

I was getting dizzy sometimes but I thought this mightv been the initial shock for my body going into this diet.....or standing up too fast.

[HarryB]

It's the low blood sugar, should go away once your body gets used to it. Might affect your energy when working out though so maybe increase your overall cals if you find that becoming a problem. Especially seeing as how there is a physical requirement for entry.

[HazelM]

It's the low blood sugar, should go away once your body gets used to it. Might affect your energy when working out though so maybe increase your overall cals if you find that becoming a problem. Especially seeing as how there is a physical requirement for entry.

I'm already in, hoorah. But if I find that it is becoming a problem during training nights I may have to do that. Definately don't want to get dizzyness on a callout or in the B/A.

Any suggestions for other foods week by week? so it doesnt get to monotonous.

[HarryB]

Well what I do is just change my protein sources from day to day. I wouldn't have a shake for dinner either but rather some kind of meat with salad or vege.

[HazelM]

Wouldn't you? I thought because I either have a long cardio session or strength building session at the gym then come straight home to dinner, and thought the protein shake would be good...?

It's also a major convenience thing I guess. quick and easy as I'm so busy

I felt really dizzy today (weird for me) so I had more raw nuts with morning tea and a few with lunch. Feeling better now.

But I didn't want to overdo the fats (even though I know they are good fats).

[HarryB]

Perhaps the shake directly upon getting home and then something solid for dinner an hour later? You do have to fit what you can into your timeframes etc etc etc I just think you need to eat a bit more solid food.

With the low carbs you are having you aren't going to suffer by throwing in a few more good fats either.

[HazelM]

Thanks, you give good advice.

And I don't feel so bad about the nuts. yea hopefully I will be incorporating those solids next week.

I think most of the time I don't even crave carbs or sugars, I just want something crunchy so you're right about the solids thing.

[mike27]

personally id ditch all that and go with a diet with low fats and stick with ur noramal amount of lean protein sources and complex carbs.

go down to like 30-40g per day fats or for a gradual loss in bodyfat... go for 0.85g fat per kg of body weight

so ur BW X 0.85= grams fat per day to eat

[teamfatboy]

My first reaction is while it doesn't look too bad in terms of what's in it - what size are the serves ?

It may well be you're just flat-out under-eating... you've basically got only three meals thru the day with any protein to speak of in them.

Without more details of age/ height/ weight/ activity levels, guessing what daily calorie needs is moot - but if you were eg 25, 1m70 and 60kg, and moderately active, you'd need around 2000-cals/ day - and setting a 500 cal deficit from that would give you a diet of 1500 cals/ day

If you were aiming for a 1500-cal day, with maybe 50% from protein, I'd be expecting to see at least 200g of net protein, which would be maybe 2 shakes (25-30g each) and a further 150g from real food, so three serves of chicken/ egg/ steak/ tuna etc. Since 150g of cooked chook is 46g or so, that's three of those.

[Homer]

Hi HazelM,

I didn't get the combination of black tea and protein shake in dinner.

Quit black coffee from morning tea as you are having herbal tea.

Do take fresh salad, vegetables and any kind of fish (tuna) in your diet plan.

provo boot camp

[HazelM]

My first reaction is while it doesn't look too bad in terms of what's in it - what size are the serves ?

It may well be you're just flat-out under-eating... you've basically got only three meals thru the day with any protein to speak of in them.

Without more details of age/ height/ weight/ activity levels, guessing what daily calorie needs is moot - but if you were eg 25, 1m70 and 60kg, and moderately active, you'd need around 2000-cals/ day - and setting a 500 cal deficit from that would give you a diet of 1500 cals/ day

If you were aiming for a 1500-cal day, with maybe 50% from protein, I'd be expecting to see at least 200g of net protein, which would be maybe 2 shakes (25-30g each) and a further 150g from real food, so three serves of chicken/ egg/ steak/ tuna etc. Since 150g of cooked chook is 46g or so, that's three of those.

My serves are average size for me, not sure how to describe really.

Can give you the following info:

I'm 22,

171 cms tall

approx 60-61 kgs

Currently running twice a day (morning and night totaling about 10 kms a day) plus 3 free weights sessions a week with a personal trainer. I also have fire service practice on a tuesday night which may or may not be physically demanding depending on what we practice.

While this may seem active for what I'm eating, I do sit at a computer desk all day from 8-5.

My main goal was to lose weight and then maintain that same figure. but the fire service demands high upper body strength so I'm working on that to.

This week it's

Breakfast: Shake and 1/2 Banana and green tea

Between: Black coffee

Morning tea: Mango Tea and 1/2 Banana

Lunch: Salmon salad with lettuce, blue cheese, walnuts, spinach, strawberries and pear. 1/2 banana.

Afternoon: handfull raw nuts

Dinner: protein shake, about a fist size portion of red meat (not sure of gram size) and raw veges (brocoli etc) followed by green tea before bed.