Weight-Loss Help me tweak my diet

Weight-Loss
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hammo85

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Hey Guys,
For the last month i have been trying to get fit and lose weight ready for the soccer season, i am 6foot and was 90kg but am now down to 87.7kg. Im aiming to get to 80kg cause i think thats about my ideal weight for my body type

I changed my diet but am looking to see how i can tweak it more
my diet looks like:

Breakfast : No fat milk with Special K cereal

morning tea: A nectraine and a plum

Lunch: Cup of lettuce with shredded carrot and cut celery with 100g of 98% fat free tuna

Dinner: Chicken with a cup of vegetables or maybe chicken stir fry without any rice or chicken with light wraps and lettuce and capscium.

Is there anything i should add/change/remove of my diet?

I try and run between 3.5-5kms (20-30 mins) 3 days a week, swim 2kms 2 days a week (takes normally 35-40 mins) and have 1 1hour intense training session with my soccer team, usually involving lots of sprints and interval training.

Please all ideas and feedback is welcone
 
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Kudos for having a nicely balanced meal plan referenced above. My only concern is serving sizes, or lack of specifcity. What is normal for one can be very different for another. As a rule of thumb, I try and stick with the old "serving size close to a closed fist" method.


Other than that you can be more certain by measuring your portions and inputing them into a calorie tracking website like fitday.com

If you make sure that you are eating below your calorie maintainence level (BMR + activity) then you should be on track to lose weight.


Everything looks pretty good so far though! Keep it up!
 
Thanks mate, so with serving size are you saying the whole meal should be that size? or like i should have that much of each part like a "fist" size of vegetables with a "fist" size chicken?

Do you think i need more/less protein or carbs or anything like that?
 
also is sushi bad for you? sometimes i feel like something different so i might have 2 sushi roles (seaweed, rice, chicken (or tuna), avocado). is that alright or stay away from that?
 
I'd suggest registering for a free account on or and starting to log your food. This will let you see how many calories you're eating and how your nutrition levels are breaking down. Once you know that, you'll be able to see more clearly where you can make adjustments, cut back, change your nutrition, etc.

It doesn't look to me like you're eating enough, and you're not getting nearly enough protein.

Log your food for a week - and be very accurate about portion sizes - and I think you'll be surprised.
 
I like to assess how I'm doing. It gives me a daily grade which I love. It also has a large database of foods and allows you to add your own foods if they don't have it. I've got some things I eat daily tagged for easy access.

Just another option to check out.
 
i just used fitday and added in my usual amount per day..
this was the result

Grams Calories %-Cals
Calories 1,073
Fat 37.5
Saturated 6.3
Polyunsaturated 18.6
Monounsaturated 10.1
Carbohydrate 108.5
Dietary Fiber 12.1
Protein 82.0
Alcohol 0.0 0 0 %

what should i change?
 
More calories, more fiber, more protein ... pretty much more.

You should be eating about 10 - 12 times your weight in calories. You should be getting about 1g of protein per pound of lean body mass. You should be getting about 25g of fiber.

More food.
 
hmm so problem isnt im eating to much or the wrong thing, just not enough of what i am eating at the moment? is sushi alright to eat?
 
OK, see the thing is that you have to get out of the mindset of "is this food bad" and think about it in terms of how the food you're looking at fits into your overall diet.

So I'm asking you .. is sushi bad? What would be wrong with it? What would be right about it? Answer those questions in terms of nutrition, calories, and what you've already eaten today ... and you tell ME ... is sushi ok?
 
well main ingredient is rice which is high in carbs, and then tuna with it so more protein.. which i need both of. no idea what the seaweed is made up of.

Well according to your guys feed back i would be guessing that 2 medium rolls of tuna sushi would help my diet because im lacking in carbs and protein. So no its not bad its good at the moment?
 
That's about right. :)

See ... food itself isn't necessarily inherently bad or good. Even junk food has it's place. It's all about YOU and where you are in your diet.

Personally I have sushi for lunch about once a week - I go for high grade fish, and often I'll eat only half the rice. A tuna roll will run you about 400 calories, but have lots of protein. Seaweed (nori) is high in trace minerals and vitamin C.

You have to look at food in a holistic sense ... where does it fit into the grand scheme of things. Don't be afraid to look up the things you eat online and see what's in them - or check the restaurant or store for nutritional information online.
 
Consider another small meal in between lunch and dinner, just something 200-300 calories. You need more protein. Perhaps you could do some egg whites with breakfast?
 
Whats a suggestion for the small meal between lunch and dinner? Also i dont like eggs at all so i cant have that with breakfast, and i dont like fish, i can only have tuna thats all, so yeah kind of limits my options. Any other suggestions to raise my protein intake?
 
There are tons of options for protein. Any low fat dairy (yogurt, cottage cheese, milk, etc.). Soy. Beans and lentils. Nuts (to a degree - they're also high in fat). Tuna. Chicken. Salmon. Turkey. Ham (although be careful because it's high in sodium). Lean roast beef. Any kind of jerky (again, watch the sodium).
 
Hardwork is a key to success..it will surely work!! nice one!!
 
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