Sport Great Training... Need Diet to Match

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Lost Prophet

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I have the training plan but I need the strict diet to match.

I weigh around 85kg, 5'10 and two months ago my % body fat was measured I was 16.9%. Since then I have done lots of running, spinning, weight lifting etc so see this being lower

My training consists of lots of running (5km, 10km), intense spinning 2/3 times a week and then when doing none of the above I will do a weights session in the gym. Also, I sometimes do 30-40 mile bike rides

So, my training plan is sorted but my doctor advised that I need to eat 3800 calories of food/drink per day to match my training. Problem is, I want to reduce my % body fat to about 12% and so therefore lose about 4kg. I can currently see ab definition at the top but want it complete as I have tummy fat on my lower abs.

Any ideas on foods for meals? I currently eat:

7am: Wake up and eat Porridge
10.30am: Pasta Sachet (Small Portion)
12:30pm: Various (Homemade Lasagna, Homemade Pasta Dinner, Couscous, Pasta Sachet (Large))
~18.30pm: Protein Shake
~19.00pm: Main Meal (e.g. Pasta + Chicken + Frozen Veg OR Oven Chips, Chicken + Beans OR Homemade Curry OR Beef Goulash OR Homemade Pasta Bake)
20.30pm: Sometimes I feel hungry so have a snack (Porridge, Scone etc)
23.30pm: Bed time

I also go out drinking once a week but am cutting this down. As my holiday is in a month I may cut it altogether
 
Hi lost prophet,

I think you need to ease up on the pastas and introduce more fresh foods. Complex carbs over simple carbs
 
Hi buddy,

The solution is fairly simple if you want to lost weight you must reduce your calorie intake 15-20%
So:

Your current energy needs = 3800
reduce by 15%, this is a safe reduction in order to still be nutritional intake,
3800X0.85 = 3230 kcalories is what you need to take in.

This energy should come from 15% protein 30% fat and 65% Carbs

If your are unsure on how to count calories visit fitday.com, it makes things much easier, this is the most up-to-date theory. Other advice such as high protein should be ignored unless your a body-builder or elite athlete and even then protein is modified just by a little. Following a high protein diet can have high risks associated. Please ask if you have any other questions.

Good luck.

Dennis

Studying:
Bachelor of Health(nutrition)
 
You are definitley over doing it on carbs. I agree with everyone on the 'dump the pasta' idea. Scones too. More protein, less 'starches'. No sugar. If you must have pasta, have whole wheat pasta once a week to satisfy the craving.
 
SXIPro said:
You are definitley over doing it on carbs. I agree with everyone on the 'dump the pasta' idea. Scones too. More protein, less 'starches'. No sugar. If you must have pasta, have whole wheat pasta once a week to satisfy the craving.
Click to expand...

Why would you want more protein? Protein is useless as a source of energy.

The above percentages are widely accepted in the health industry to date: please check out one of many sites
 
fitnessadvisor said:
Why would you want more protein? Protein is useless as a source of energy.

The above percentages are widely accepted in the health industry to date: please check out one of many sites
Click to expand...

True, apparently the most efficient energy fuel is alcohol but protein+strength exercise=muscle growth and muscle growth=increased metabolism
 
Clinton said:
True, apparently the most efficient energy fuel is alcohol but protein+strength exercise=muscle growth and muscle growth=increased metabolism
Click to expand...

Protein is essential but is not required as much as people think
 
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