Sport Current Diet. Advice? Long

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Backfat

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This is going to be long im sorry just need some advice to keep this diet or to toss it, substitute some things or whatever the case may be.


Breakfast (wake up 9:30 pm, ya i said PM i work nights lol)

Serving of Kashi Almond flax cereal
serving of 2% milk
Some type of fruit
1 a day ENERGY multivitamin

Lunch (1-1:30 am)

A sandwhich on a white sub roll (roughly 5-6 in.) with 5 or 6 pieces of honey baked ham from the deli,lettcue,mustard
a 100 calorie pack of goldfish

OR

Chicken salad. Chicken grilled on foreman grill (4-6 oz), 2 1/2 cups of salad, 5 olives, 5 croutons, sometimes 1/4 cup of cheddar cheese, 2 TBSP of Italian dressing.

Snack (5:30 am)

Almonds and yogurt, or a orange (or some other fruit) or some 50 cal string mozzarella cheese and 5 saltines.

Pre workout snack (7:30-8:00 am)

Depending on what i had at that snack sometimes i eat almonds and yougurt or a full english muffin with some peanut butter on it.


Dinner (10-10:30 am)

Grilled chicken on the foreman grill (6 oz) and 2 cups of vegtables. Sometimes with a small roll.

3-4 hours after that i go to bed and start all over again.


Basically i would eat this everyday with slight variations day to day. What should i change to it? Weigh 215 and my workout regime is HIIT and lose fat/gain muscle.

Also i am thinking about adding FRS drink to my diet esp. before my workout. I am tired at the end of day from working night shift and need something to wake me up so i can stay motivated and actually go to the gym. It seems to be one of the few to be good for you and actually work (supposedly).

Advice much needed and appreciated. Thank you.
 
I would:

1) Switch to soy milk.

2)Eat less cheese.

3) Choose whole grain products in place of white flour products.

4) Lean turkey would be better than honey baked ham. All deli meats tend to be high in sodium, though, so no meat at all would be even better.

5) Eat more beans.

6) Overall, I would eat less meat and more veggies/fruits. When I did eat meat, I would get some fish in the picture.

7) The wider variety of healthy foods you include in your diet, the healthier you will be. You are likely to miss out on key nutrients eating the "same old same old" day in and day out.

8) Can't recommend the FRS drink. Get enough sleep. Drink coffee or tea if you need a pick-me-up.

Hope this helps!
 
I dont like fish so i will eat chicken most of the time and red meat every now and then.

If i cant have sandwhiches what can i eat at lunch time besides my chicken salads? I am picky, sadly, so it really limits myself to any variety
 
Backfat said:
This is going to be long im sorry just need some advice to keep this diet or to toss it, substitute some things or whatever the case may be.


Breakfast (wake up 9:30 pm, ya i said PM i work nights lol)

Serving of Kashi Almond flax cereal
serving of 2% milk
Some type of fruit
1 a day ENERGY multivitamin

Lunch (1-1:30 am)

A sandwhich on a white sub roll (roughly 5-6 in.) with 5 or 6 pieces of honey baked ham from the deli,lettcue,mustard
a 100 calorie pack of goldfish

OR

Chicken salad. Chicken grilled on foreman grill (4-6 oz), 2 1/2 cups of salad, 5 olives, 5 croutons, sometimes 1/4 cup of cheddar cheese, 2 TBSP of Italian dressing.

Snack (5:30 am)

Almonds and yogurt, or a orange (or some other fruit) or some 50 cal string mozzarella cheese and 5 saltines.

Pre workout snack (7:30-8:00 am)

Depending on what i had at that snack sometimes i eat almonds and yougurt or a full english muffin with some peanut butter on it.


Dinner (10-10:30 am)

Grilled chicken on the foreman grill (6 oz) and 2 cups of vegtables. Sometimes with a small roll.

3-4 hours after that i go to bed and start all over again.


Basically i would eat this everyday with slight variations day to day. What should i change to it? Weigh 215 and my workout regime is HIIT and lose fat/gain muscle.

Also i am thinking about adding FRS drink to my diet esp. before my workout. I am tired at the end of day from working night shift and need something to wake me up so i can stay motivated and actually go to the gym. It seems to be one of the few to be good for you and actually work (supposedly).

Advice much needed and appreciated. Thank you.
Click to expand...

Within your diet, you should have a good idea what your personal calories and macros are. How you track these calories and macros are up to you. Some like writing them down in hand log, put them on a type of computer software at home, or use an internet site, and still some can mentally track each day cause' they have a good idea of their own personal calories and the calories/macros in food they eat. Which ever one you select, pick one that you are likely to stick with, and not one that someone "pushes" as the right one. Fitness is very personal, make it work within your likes and dislikes.

There are many ways to determine you calories and macros. The new sticky, Evolution posted the other day, will assist you in applying calories, macros (etc) to your personal particulars. Go to the link below, read the information on nutrition, configure your calores for your personal goal, and set your macros. Within this same area are information about various training approaches, and how to apply them more specific to your personal position.

The two urls, below will help you determine your personal calories/macros. Pay particular attention to the link for Lyle McDonald. Besides dietary information, he has information of other areas within diet and fitness that would be of interest. I dont have 15 posts so I can not post urls. Copy and past the information--inbetween the ( ), and replace the -- with tt, into your address line, and it will take you there.

(h--p://training.fitness.com/nutrition/nutrition-101-v2-43304.html)

You also can go here:

(h--p://training.fitness.com/nutrition/nutrition-101-a-32846.html)
 
Just read the second link. You and Evo gave me the first link and it will take me a few to get through all the info on that site but thank you.

Could u offer any advice on what u would do differently if you were on my diet?
 
Backfat said:
Just read the second link. You and Evo gave me the first link and it will take me a few to get through all the info on that site but thank you.

Could u offer any advice on what u would do differently if you were on my diet?
Click to expand...

What I would do, is not applicable. You are a different person, in an entirely different situation, and your tastes for food are different. Read the paragraph below, and we can go from there.

To shorten your reading for a moment. Focus on the part where the information provided advises you on how to calculate your calories and macros, specific to your goals (such as losing weight) and your personal variables. After doing this, post the results (such as your BMR, maintenance calories, etc). I am not going to do this for you. The reason is that you will get much more out of it, trying to figure it out, than me doing the work for you. Once you have a very good idea where to put your personal calories (macros) for your personal goal, then we can touch base on the environmental elements related to this goal: Such as what you have available to eat (or can purchase), etc, etc. In addition, we can touch base on training and what not too.
 
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I used the guys RMR equation and it came out to 2365 (11 x 215). He said have a 20% deficit that would make it 473 cal. less so i just rounded up to 500 and it came out to 1865. My maint. cals. is 3010 (215x14)

For info. about my workout and such hop on over to my thread in weight lifting if you havent all ready to see what page i am on in terms of that.

As far as food goes. Whatever i can buy and a typical grocer is fine with me.
 
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Backfat, diet is much simpler than everyone else wants you to believe.

"Eat food. Not a lot, mostly vegetables." When you eat, eat things in the form you would hunt, gather, harvest, or fish them in. Eat about 6 small meals a day, and cut out all sugary drinks. Drink lots of water. Be aware of your body and how it responds to foods, and begin tweaking your diet appropriately. For instance, nuts and dairy are both "healthy", but many are unaware that they are sensitive to them.
 
You can learn a ton and cut out a lot of time trying to figure things out by reading these articles...
 
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