Advice on my eating plan

[Lee82]

 

Hi There

I was wondering if I could get some feedback and advice on my eating habits.
My aim is to lose fat and build muscle. At present I am 75kg, height 1.52m.  I have but my brave pants on and added a photo.

I train for an hour in the morning the following areas, Mon – Fri, two of these days I train with a PT:
• Quads
• Chest
• Hamis
• Back
• Arms/Calfs

Sat I go for a hill walk for between 1-2hours.

My daily food is usually as follows:
5:30am coffee with milk
Work out with weights
7am protein shake
        Porridge( made with half cup of oats), yogurt

10:20am Hard boiled egg, plum

12:45pm Wrap with chicken, mayo, spinach, gherkin. Coffee with milk

3:20pm Hard boiled egg

5pm tablespoon of peanut butter, sometimes a slice of cheese

6:30pm chicken breast, spinach, gherkins, tomato, rice

Throughout  the day I drink between 2-3litres of water.
I also take a multivitamin, magnesium and fish oil supplement.

Any advice would be greatly appreciated.

Cheers
Lee

[Clueless]

How many calories are you eating? You need to know

How many calories does your body need a day?Also need to know

 

Myfitnesspal.com is free (as well as many others) and will help with above.

To lose weight eat less than body needs a day, to gain eat more. Eating healthy is all well and good but calories is what determines weight loss/gain

[AZIDE]

looks pretty good although no idea if its too much or too little energywise as no idea what portion sizes are.  id eat the oats before you train too rather than after, or eat half before half after.

 

you should do some shoulder stuff too, seems to be missing

[Leeroid]

Diet looks good, should lose weight if you stick to it.

[teamfatboy]

How many calories are you eating? You need to know

How many calories does your body need a day?Also need to know

 

Myfitnesspal.com is free (as well as many others) and will help with above.

To lose weight eat less than body needs a day, to gain eat more. Eating healthy is all well and good but calories is what determines weight loss/gain

 Starting point is two things: calories in, calories out. 

I use http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php which, if you were 25 years old, gives you a basal metabolic rate (the bare minimum calories needed) of 1530/ day.

To work out your total calorie needs, you multiply that by a formula here http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/.

It would suggest that for the 25yo, 75kg, 157cm woman, who exercises five-six times a week, your calorie needs are 1530x 1.55 = 2370 approx.  

To lose weight, and keep it off, a common rule of thumb is a 500 calorie/ day deficit.  So 2370 - 500 equals 1870 cals/ day which is the goal for an eating plan.  More extreme measures aren't sustainable in the long run, just lead to yo-yoing and potentially weight gain.  A 500 cal deficit should be tolerable without undue discomfort, especially if you keep up the water intake. 

While the diet looks good, it's hard to say without quantities... and there's potentially quite a gap between last meal at night (6:30pm) and first meal in morning (7:00 am).  Whilst some people go for that 'intermittent fasting', there is a lot to be said for a protein shake, or cottage cheese, last thing at night gives the body some protein to use for fuel whilst asleep - if you can keep the overall calorie count within that total.

Good luck

[Lee82]

Hi Guys
It never occurred to me that I was missing my shoulders! So I’ll talk to my PT about adding some shoulder work in. Ill also try eating half my oats before training then half after.

teamfatboy I used the sites that you recommended in order to work out the amount of calories I should be hitting which worked out to be 1829. I have worked out the calories and portion size that I have been eating and I hit 1766 calories. If I add in a protein drink before bed I hit just over at 1886cal. But I think I can work this in.

Thanks heaps for all the advice guys I really appreciate it :-)

Cheers
Lee