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my diet, is it sufficient?

I try

By I try
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I try Junior member

I try

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Hi, Id like some advice please, Im currently 87.5 kg and looking to lose fat whilst increasing my strength. Ive been weight-training for a couple years but never eaten & or supplemented correctly (or at all). Im eating the following daily and staying consistent but Im putting on weight, is it because Im getting stronger? I was 85 but now im 87.5! Im out of shape, training 4 day split a week with 1-2 days running for 30mins.Im taking kre-alkalyn 3 times daily, Animal Pak in morning & ZMA at night. Im not eating much carbs because I want to get lean, I worked out 200g protein/190g carb/35g fat approx. (not including flaxseed oil day and night)

Breakfast Whole-grain toast, 1/2 cup oats & protein shake

Morning 2 X Boiled eggs & banana

Lunch Whole-grain chicken sandwich

Afternoon Tuna (40g protein size) & apple

Post-workout Protein shake

Dinner Lean meat/ salmon & veges/ salad

Night Protein shake

Is there anything Im missing in my diet which I should be taking which may be hindering my overall progress? Thanks

Im not a bodybuilder, but I want to get in good shape without having to prepare/ cook meals everyday.Hence, no rice, veges, meat during the day! :wink:

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I try Junior member

I try

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ok, used the BMR calculator and it was 1977.475. Multiplyed this figure by 1.55 for the amount of exercise I do which said 3065 calories I need daily.

Added up my current diet using calorie-count.com and I came up with 2106 calories a day (its prob more like 2200 or 2300) if I have a 2nd banana in my post-workout shake. So Im 1000 calories short, which means I should be losing weight...

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I try Junior member

I try

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f*ck, forgot about all the coffee I drink (as Im making another cup). Wait, no calories in coffee, it seems. Better add 200 calories for all the milk I use tho - about 6 cups of coffee daily. Addiction anyone? haha

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Flamer Senior member

Flamer

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f*ck, forgot about all the coffee I drink (as Im making another cup). Wait, no calories in coffee, it seems. Better add 200 calories for all the milk I use tho - about 6 cups of coffee daily. Addiction anyone? haha

The best kind of addicition (not that I can see a problem with 6 cups :lol: )

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I try Junior member

I try

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200 calories for about 6 cups of coffee

I'm assuming these are instant coffees with a bit of milk in each then?

A proper flat white is about 350 calories, I believe. Closer to 150ish for a trim flat white.

Yep, instant coffee with as little milk as possible. I did have a flat white this morning but thats not regular.

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poos_n_wees Veteran member

poos_n_wees

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Added up my current diet using calorie-count.com and I came up with 2106 calories a day (its prob more like 2200 or 2300) if I have a 2nd banana in my post-workout shake. So Im 1000 calories short, which means I should be losing weight...

If you're not losing on your "current" diet, of around 2200-2300, then that must mean you're currently eating too much maybe... :shifty:

In saying that, you could be adding alot more muscle to your frame :nod: Are you taking measurements as well? Or are your clothes looser on you?

If you're thinking of logging your macros and calories daily, I highly recommend Fitday :) Really easy to use :nod:

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teamfatboy Veteran member

teamfatboy

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f*ck, forgot about all the coffee I drink (as Im making another cup). Wait, no calories in coffee, it seems. Better add 200 calories for all the milk I use tho - about 6 cups of coffee daily. Addiction anyone? haha

The best kind of addicition (not that I can see a problem with 6 cups :lol: )

So says the resident Caffeine-fiend-in-Chief :notworthy:

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Small Senior member

Small

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f*ck, forgot about all the coffee I drink (as Im making another cup). Wait, no calories in coffee, it seems. Better add 200 calories for all the milk I use tho - about 6 cups of coffee daily. Addiction anyone? haha

The best kind of addicition (not that I can see a problem with 6 cups :lol: )

So says the resident Caffeine-fiend-in-Chief :notworthy:

i was drinking 3-4cups a day of plain blak mochona coffee during comp prep jus to keep my sanity!! its all good

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Eyesore New member

Eyesore

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A few possible factors at work here to begin with: water retention from supp regime (in particular the creatine), and as mentioned muscle gain (bod finally receiving a few decent nutrients to promote growth). The latter is especially noticeable in woman when increasing protien intake for the 1st time(ie, for a bb show) whilst decreasing their overall daily intake.

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MuscleHead Junior member

MuscleHead

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Im not eating much carbs because I want to get lean, I worked out 200g protein/190g carb/35g fat approx. (not including flaxseed oil day and night)

Breakfast Whole-grain toast, 1/2 cup oats & protein shake

Morning 2 X Boiled eggs & banana

Lunch Whole-grain chicken sandwich

Afternoon Tuna (40g protein size) & apple

Post-workout Protein shake

Dinner Lean meat/ salmon & veges/ salad

Night Protein shake

Is there anything Im missing in my diet which I should be taking which may be hindering my overall progress? Thanks

Im not a bodybuilder, but I want to get in good shape without having to prepare/ cook meals everyday.Hence, no rice, veges, meat during the day! :wink:

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MuscleHead Junior member

MuscleHead

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but u shouldnt eat less than 130g carbs a day. without that ur brain cant work properly so u cant concentrate etc.

All the old bodybuilders went less than 100g carbs per day. It was only in the 80's that the high carb fad came in. Of course high carbs with steroids works a treat but bodybuilders tend to neglect that tidbit of info.

It comes down to whether you want to burn carbohydrates for fuel or bodyfat for fuel. Vince Gironda, that old workhorse of the bodybuilding world preached low carb nutrition for many many decades. As Gironda said, "Bodybuilding is 85% nutrition."

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SamWelly Senior member

SamWelly

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Shit man I eat what you have all day before lunchtime :lol:

You need carbs to be able to absorb the protien. Drop the banana and apple, add in some more slow burn carbs. Brown rice, oats etc.

Fat loss is about a calorie deficit, aim for 4-500 a day and you should be on track.

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