Nutrition Tips/advice please :)

[lh323]

Super new to all this so bare with me!

Im 19, currently weigh in at 62kg, 157cm short :wink:

Currently gym train 5x week with a good mix of cardio and weights. Aiming to burn fat and tone up as most young females are im sure!

Would really love any nutrition tips/diet advice from all your pros! I do eat generally well but i am sure theres always room for improvements, expecially with these lose fat/tone muscle goals in mind!

Heres a sample of my diet below based on a typical day for me.

Breakfast: half a cup of rolled oats, 1 cup low fat milk. Banana

(If i gym in the morning, i have a small 100gm can of creamed rice instead of breakfast before my workout and follow it with a banana and 200ml of Horley's Ice Whey Protein drink (3 scoops of protein with 180ml water) after my workout)

(If i gym in the evening I have a protein shake after my workout and follow it with dinner an hour later.)

Lunch: Chicken/tuna and salad (spinach, tomato, carrot, sprouts) vogels sandwich or wholemeal wrap. 1 Apple

Dinner: Usually a chicken breast with vegies (broccoli/spinach/tomato/carrots.. just whatever is in the fridge. I avoid starch vegetables as much as possible) or steak with broccoli/ homemade meat and vegetable casserole/ chicken and vegie stirfry. I dont eat rice because i dont like it but occasionally I will have quinoa as a side.

Often if i dont feel like cooking I will have a fruit and yoghurt smoothie instead (1cup frozen berries, small banana, 1 cup low fat milk, 1 cup yoghurt and a drizzle of honey)

Snack foods: a few squares of dark (70% cocoa) chocolate/ handful of prunes or raisins/ kiwifruit/ light cruskits with vegemite or peanut butter/ apple/ yoghurt/ a few pieces of sushi (i dont snack everyday, only when im hungry! and i usually only have 1 of the above choices)

Nice treats: My healthy 'treats" are poached eggs or baked beans on vogels toast once a week and sometimes special K cereal. I will also occassionaly make a low fat dinner using low fat mince (1-2x a month)

Naughty treats: Obviously i still have treats occasionally (eg. a side of fries when going out with friends/ icecream with the boyfriend/ a few drinks every few weeks) I dont believe in depriving yourself because it only causes binging later!

I would love feedback (good/bad) and any tips on how to improve. remember im looking to lose body fat and tone more!

[maccaz]

how long have you been eating like this and gyming? seen any results so far?

are you drinking much water? some people overlook it but i find i lose fat faster if i'm drinking a good amount of water through the day, helps with hunger too.

[lh323]

Have been following this diet plan for a few months. definitly seen results (body fat % lowered, muscle % gain) but would like to keep improving!

I carry my water bottle around with me and usually drink at least 2 bottles full so am drinking between 1.5-2L water a day. I dont drink juice/fizzy.

[Bruce L]

Looks pretty good to me.

Why are eggs a treat?

[lh323]

I've read alot that eggs should be limited to 2-3 times a week for females. I guess i could eat more (they arnt exactly junk food are they!) but i guess i've got into the mindset they arn't an everyday food

[Daz69]

I've read alot that eggs should be limited to 2-3 times a week for females. I guess i could eat more (they arnt exactly junk food are they!) but i guess i've got into the mindset they arn't an everyday food

GF has 9 egg whites every morning for breakfast......... This is her pre-contest breakfast, when bulking she will add 2 yolks.....

[gdl]

I reckon the bread at lunch has gotta go!! a small kumara (about 100 or so grams) will do nicely

Daz is right, get a egg or 2 a day in with breakfast :nod: see them as more then a treat

Otherwise that diet is pretty solid, well done