Sport Eating too much or too little??????

Sport Fitness
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wannabehealthy

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Guys, :)

Could you advise and give feed back on my diet. I keep reading that not eating enough can put you body into starvation mode and reduce the amount of weight your body will lose. I'm currently eating around 1400 - 1600 per day and am eating 5 times a day. I'm working out 6 days cardio / 3 days weights.
My typical day looks like this. Really would appreciate feedback. I've been doing the following for the last 5 weeks, weight is coming down but concerned that I might hit a plateau.:(

6am - Tea with skimmed milk and 1 sweetner

7-9am - Exercise. This will be either cardio on it's own or cardio followed by strength training.

Breakfast - 9ish - Ripped,(Protein shake) made with 8oz Skimmed milk, banana, 2 tablespoons of ground flaxseed.
If I still feel hungry I might have 2 slices of wholemeal toast with I can't believe it's not butter and some peanut butter.

11am - One of the following - apple, pineapple, melon, lowfat yogurt, 1oz almonds and a 8oz glass of skimmed milk.

12 - 1 Lunch - 2 low fat wholemeal tortillas filled with tuna in water ot chicken breast, 1 tablespoon low cal mayo. 1 table spoon grated cheese. 1 diet pepsi. Or homemade vegetable soup which is made with Frisse lettuce, potatoes, kidney beans, tomatoes, garlic, chilli and a little olive oil. Now this may sound awful, but it's so tasty!!! :eek: (If anyone wants the recipe let me know):D

4ish - One of the following - apple, pineapple, melon, lowfat yogurt, 1oz almonds and a 8oz of skimmed milk.

Dinner 8/9 - I cook most of my dinners on the bbq. This will include one of the following porklion, chicken breast, salmon fillet, tuna steak, beef tendorlion. I might add a homemade marinade of soy sauce, chilli flakes, ginger, balsamic vinegar. Also will include one of the following, vegetables, salad and sometimes some boiled new potatoes or brown rice.

I drink water at each meal except lunch time. I average 10 glasses of water per day which doesn't include water drunk during workout.

Thanxs.
 
Hi:)

From an early thread with your stats it seems you should be taking in around 2000 calories to maintain your weight. So instead of the 1400-1600 range, try to stay in the 1500-1700 range. That 100 calories can make a diffrence.
Busting through a plateau is not easy, so first we will look at your diet and then some tips on things to do to break through a plateau.

Now your diet really isn't so bad, though i would like to see a little more protein and more balance with your meals. More so you have 3 good meals and two snacks. You want to try to shoot for smaller portions with each meal and most of them balanced. You are doing a lot of what most people do and eating smaller during the day (when you use the most energy) and eating more towards night. Also fruits are great but try to get a lil more raw veggies in too. So try something more like this.

Wake-tea
meal 1-Protein shake, banana, flaxseed, toast
meal 2-add protein source (try for it in actual food if can not shake) with the fruit/veggies and almonds
meal 3-Your homemeade soup (i dont think it sounds bad;)) If higher in calories just have a lil less of portion
meal 4-Again add a protein source with your fruits/veggies
meal 5-just make smaller portion to balance with rest of meals

Just a small change like that will do wonders. You need to throw off your body to keep it working. Balancing that and increasing your calories just a lil may be enough. If not here are a few more things.

-Take a break- If you have been working out for a while at a steady pace, as much as it may scare you, take a break for a week. This give your muscles time to rebuild/rest. Alot of people see great fat loss after just a week of a break after jumping back in, even somtimes during the break.

-Switch up your cardio and training- It doesn't take long for your body to not be as affected with what you are doing when working out. If only doing low intesity cardio for 30 mins, bump it to 40 and through in 2 days of HIIT for 25 mins. If you have been doing the same reps of weight lifting up the weights or change the excersice all together. For example if doing Kickbacks for your triceps aren't burning as much switch to chair dips. If you want some more focused help on a routine let us know.

-More water-get at least a gallon a day. You can never get to much water.

-Suppliment helpers-maybe changing up your morning tea to a green tea, getting a daily multi-vitamin, calcium for your bones. Make sure your body has max support for all that work you are doing.

If you want any more details ask away.
 
Hi There and thank you for taking the time to reply, I appreciate your help.:D

I've taken on board you comments on my diet and will try to include those.

Regarding my exercise. As I mentioned I currently do cardio six days a week. A normal week is:

Monday 30-40 Interval training. I'll start at 3.5MPH to warm up and then I will do 1 minute sprint at 8-8.5MPH followed by a 2 minute recovery between 4-5MPH and repeat this about 10 times.

Tuesday and Wednesday spinning. I do this at home with a workout video which has a foundation and Interval workout. This is for 45 minutes.

Thursday - Run 45-60 mins between 5.8 and 6.2 MPH.

Friday - Day off

Saturday - Treadmill. Either do interval or 45-60 mins run or spinning dvd.

Sunday - Outdoor running about an hour averaging 10k.

With regards to resitance training, I am using a online tool via . I am happy with the programmes they set for upper body but feel it is lacking a bit in lower body.
This may be due to me working out at home and not having machines to use. I have been looking around for leg exercises that I can do at home. I currently do leg curls, squats and lunges.

I have some free weights, resitance bands,bench, stability ball and a medicine ball.
If you can offer any advice or links to find more variaty on lower body that would be great.

Thanks again:)
 
hi

your interval training is way too long. if you can last that long you should be able to do a shorter period of time at a greater intensity.

you want to try 30 second sprint and 1 minute 'rests'. they key to HIIT is to keep the High Intensity bit as intense as is sustainably possible and the Intervals just long enough to allow you to get the heart rate down to a point where it can be quickly forced back into fat burning again.

they way you are currently doing it is not going to trick your body into burning fat and not destroying muscle. im not saying it wont make you fitter but you wont be getting the same results as what i think you will be expecting as you have chosen HIIT. plus you can be finished in half the time.

good luck
 
Thanks for the reply, will give it a go and let you know how I get on.

Thanks;)
 
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