Help with my diet please!

[mintmate]

Hi there

I am just after advice on what I should be eating.

I am a female who is 171cm tall, 21 years old and weighs 73.3kg

I currently go to the gym/have physio sessions for my knee ( Im post surgery on it) 5 times a week.

My diet is not that great...I love food too much haha and probably have to many carbs etc etc

I am trying to lose some weight as I know I am carrying too much fat at the moment. Hoping to end up around 65kg by february when my knee rehabilitation has ended and I can play sport again. I currently do a lot of weights and some cardio in my sessions:

Typical day:

Breakfast:

1 Poached Egg

1 slice of Wholegrain Toast (ie Molenburg)

Morning Tea:

1 tub of Natural Yoghurt

1 Banana

Lunch:

1/2 tin of Spaghetti or Baked Beans

1 slice of Wholegrain Toast

Afternoon Tea:

1 small tin of tuna

Approx 4 crackers

Tea:

Depends....usually chicken and veges or could be a stir fry.

Dessert:

Fresh Fruit (2 pieces from the fruit bowl)

I have a Horleys Protein Shake that I have sometimes...(twice a week max) I just find I cant eat/drink after a work out as it makes me sick.

And I take a multivitamin, vitamin c, omega 3, glucosamine and iron tablets

So really am I eating enough/too much and i am eating the right foods???

Any help greatly appreciated :grin:

[nicksmith3]

Breakfast:

1 Poached Egg

1 slice of Wholegrain Toast (ie Molenburg)

Morning Tea:

1 tub of Natural Yoghurt

1 Banana

Lunch:

1/2 tin of Spaghetti or Baked Beans

1 slice of Wholegrain Toast

Afternoon Tea:

1 small tin of tuna

Approx 4 crackers

Tea:

Depends....usually chicken and veges or could be a stir fry.

Dessert:

Fresh Fruit (2 pieces from the fruit bowl)

Great work on your progress so far Mintmate.. Lets take a look

Increasing your protein intake would speed up your progress tremendously. As for your horleys shake, i would suggest changing protein powders.. Could be something in there your body doesn't like.. Or your possibly lactose intolerant?

Here are my suggestions:

Morning Breakfast smoothie:

Protein shake

1/2 tub of Natural Yoghurt

1/2 Banana

morning Tea:

1small can tuna (any flavour)

10 almonds/cashews/peanuts

2 cups lettuce/salad/green veg

Lunch:

100g chicken/steak/turkey

10 almonds/peanuts

1 slice wholegrain toast (vogels or freya's)

100g green veg or 2cup salad

Afternoon Tea:

30g protein shake

10 cashews

Tea:

Depends....usually chicken and veges or could be a stir fry.

150g lean meat, ie chicken/tuna/steak/mince

100g green veg

Dessert:

30g scoop whey protein +

20g natural peanut butter + water = cookie dough

100g Fresh Fruit

[mintmate]

Thanks Nick!!

Into week 2 of my plan and im 72.7kg now woohoo

I will be trying your eating plan and see how I go!

should I be having my protein shake with milk or water?? im not sure if I am lactose intolerant but il try it with water and see what happens.

What other brand of protein shake do you recommend?? (price is not particulary an issue)

thanks, stacey

[cantygirl]

Gosh, I think your current eating is pretty clean, ok perhaps a few to many carbs but unless your planning on competing soon, give yourself some slack. The diet you have been shown is something id be looking at when in competing season. Whatever you choose to do, give it 2 weeks, record it then change to something else. Sometimes it takes awhile to find the best combinations. Change is great.

[nicksmith3]

Thanks Nick!!

Into week 2 of my plan and im 72.7kg now woohoo

I will be trying your eating plan and see how I go!

should I be having my protein shake with milk or water?? im not sure if I am lactose intolerant but il try it with water and see what happens.

What other brand of protein shake do you recommend?? (price is not particulary an issue)

thanks, stacey

Hey Stacey!

Try balance 100% whey, or Red8 whey protein concentrate.. Either is suitable at cost and for your goals.. Go with water only or skim milk, but water is generally drinkable!

[Optimass]

Thanks Nick!!

Into week 2 of my plan and im 72.7kg now woohoo

I will be trying your eating plan and see how I go!

should I be having my protein shake with milk or water?? im not sure if I am lactose intolerant but il try it with water and see what happens.

What other brand of protein shake do you recommend?? (price is not particulary an issue)

thanks, stacey

I'd personally start with .... which horleys powder are you using? no point in changing powders unless WE know exaclty which one you are using.

Sculpt in IMO is cleverly marketed but offers very little more (if any thing) than any other standard meal replacement powders on the market. Prefer to use a no/low carb powder for cutting which allows you to add real food carbs.

ICE WHEY from Horleys is the purest commercial powder available in NZ. (Have seen the tests done on this product - which most imported products don't have to qualify in).

Another thing missing from the plan(s) above is - water! Do you drink it? Need to sort this before you start as dehydration will impair the effectiveness of your training and your nutrition program......

Target:

2 cups with each meal - 1 before you eat and one to sip inbetween = 3L per day ... + 1L whilst you train.

Here are my suggestions:

Morning Breakfast: (maintain a solid meal 1st of the day)

opt 1: 1pc 100% grain bread + 5 whites + 1 yolk

opt 2: 1 cup Oatmeal (cooked - porridge) mix 1/2 serve whey + 2 egg whites

add 2x kiwifruit to each option

morning Tea:

30g protein shake

3000mg fish oil caps / or equiv serve add of flaxseed to shake

2 x mandarins / or a pear

Lunch:

150g chicken/steak/turkey/Salmon/Tuna

1 cup cooked pasta/or rice (Prefer not to use breads after first meal for someone of your build) or a small baked potato/kumara (approx fist size)

1 cup equiv green vegies or salad

Afternoon Tea:

opt1 - 1small can tuna (any flavour)

opt2 - 2 Tbl lite cottge cheese with a tsp relish on each (like a mini pizza )

add both ...

2 plain rice cakes or rivita crackers

1 green apple (not the dance party variety :grin: )

Tea:

Grilled or baked Fish/Chicken/Beef 150g (Beef at least twice per week as you need your iron)

1 cup equiv of green vegies / or green salad. (small tomato fine + avocade and feta in small amounts for flavour ok too)

Dessert:

30g scoop whey protein (All shakes in water)

Post training 1/2 serve shake in water - followed by a solid meal within 45 min. i.e train before breakfast shake after and then eat breakfast 20 min later etc

However, if thats you in your avatar mintmate > not sure you need to lose weight either way

[Peachy]

Lol I thought it was her in the avatar for ages to!! Then I realised its Kendra from the play boy mansion isn't it?? :-s

[Optimass]

Lol I thought it was her in the avatar for ages to!! Then I realised its Kendra from the play boy mansion isn't it?? :-s

not 100% .... tuperware looks a little on the smaller side :grin:

[Peachy]

Nah its is...

But your right... looking a little on the small side :-s

[Luigi]

and there i was thinking she was a hottie

[Peachy]

You guys I am very disappoint you don't even know your playboy playmates :naughty:

[VampireChick]

I agree with Cantygirl.

Apart from your lunch and protein shake choice your eating looks pretty good. Change the lunch to something like 150g chicken or tuna with 2/3 cups of veg. Add a cup of rice on weights days.

Try Whey Maxx shake - Horleys Sculpt is ass.

[mintmate]

Hi everyone!!

Yes, that is not me in th picture its Kendra from Girls of the Playboy mansion. And she has an amazing body! (well i think so anyway!!)

cantygirl: yeah im quite a carb addict..i think its because its what I have always had ie sandwhiches,cereal, bread etc and it fills me up..should def chuck in som protein for lunch! Think I will try nicks suggestion and see how I go I am not a competing body builder and have not really considered doing it..more keen to get more body sport ready for when me knee is better

Nicksmith3: Ok sweet as il try find something..where is the best place to get it from??

Optimass: I use Horleys sculpt in swiss chocolate flavour. Yeah I do realise that its all a marketing gimmick etc but I was really unsure on what to get! Sort of tried to go on my own (but I should hav asked for help first )

And I drink water like theres no tommorrow usually about 2 litres a day sometimes more. I dont drink anything else at all except for the shakes. And i wish that was me in my avatar!! Kendra is amazing lol mayb a bit small. According to stats she is 5 foot 5 and 54kg! Thanks for the meal plan I shall try incorporate that in weeks to come! And where is the Ice Whey from??

Peachy: Thank you for thinking that was me! Made my day!! haha

Luigi: She is so a hottie!! wat are you thinking haha

:grin:

VampireChick: That sounds like a very feasible plan! thank!