Sport I think i`m screwin myself, here`s my diet

titanium · May 24, 2006

So i roughly work out everyday, i do exercises for the biceps, deltoids, trapezius and pectrols and i use the bike.

My muscles are defienitly taking form and due to lots of problems to work out my abs area i thought i`d just lose enough belly fat to get them to show.
So here is my diet. i eat lots of chicken

breakfast: bowl full of Skimmed milk with chocolate wetabix(dunno how to spell it)
i`m changing to fruit and nut weetabix cause i saw it had slightly less carbohydrates and also slightly less of the sugar fats etc..

Lunch: Usually based around chicken. Lemon chicken with 1 packet of hienze noodles(very low in fat). Chicken Tikka. lots of chicken meals.
Occasionaly i will have something different like mybe meat with onions, noodles with baby corn, onions, peppers(stuff that goes in a normal stir-fry)
Rarely i take pasta, its usually a pappardelle with pesto/red sauce or wholemeal spaghatti with pesto/red sauce
Rice salad, well i call it salad rice which includes corn, onions, capers, olives, a bit of tuna and a boiled egg
Also note i have a bit of beetroots with my meals
dessert: Low fat yoghurt usually strawberries or peach, well most of the fruits

Supper: any of the following. 2 egg whites fried and added with curry and some other herbs.
2 scrambled eggs with ketchup
supper is usually based around an egg. sometimes i do have chicken and its just becuase its leftovers.

Snacks(when i get hungry)
Low fat flavoured yoghurt,
slim-a-soup chicken and noodles(u`d be surprised how this is low in fat, carbs, basicly everything)
Water
Watermelon or strawberries in milk :>

I drink A LOT of water.
I include BBQ sauce with as much meals as possible, yes i love it to much, i used to eat sandwichs with just that,

So is my set up diet good becuase i`m trying to lose body fat and gain muscles at the same time, and i eat the chicken becuase i like it and cuase of all the protein.

malkore · May 24, 2006

1. not enough meals. i see 3 meals and a few snacks. you need to be eating 5-7 dedicated meals a day, about every 2-3 hours as your schedule allows, with CARBS and PROTEIN at each meal. however the last two meals, those carbs should be fiberous, non-starchy...so veggies, no pasta/bread/cereal. chicken breast is great. egg whites are great. cottage cheese 1% fat is great. BBQ sauce is loaded with sugar and high fructose corn syrup - BAD.

2. your workout sucks. biceps are only 1/3 of your arm...work the damn triceps. Why aren't you working legs?! (bike does not count) Why aren't you working the lats?!

3. it's hard to lose fat AND gain lean mass. Why? you need a caloric deficit to shed fat, and a caloric surplus to gain lean mass. You have to choose one or the other and prioritize. Only newcomers to training can pull off both, and only because any stimuli will cause lean mass increase unless the diet is crap...and it still only lasts 4-8 weeks...then the body adapts, and they must choose one or the other. otherwise you'll make little progress on either goal.

titanium · May 25, 2006

ahh gotcha, so if i went to a nutrition would he be able to give me a proper diet because i rather have an expert design my meals not myself

theleip · May 26, 2006

Getting a nutritionist is fine if you can afford it however eating right is really quite simple to do if you apply a little effort to read.

One carb, One Protein per meal.

Your carbs should be complex (whole grains, sweet/red/white potatos,oatmeal), Good simple (fruits) and Fibrous (veggies).

Your protein should be lean and low in saturated fats. Good sources of that are...Chicken, turkey, egg whites, tuna, salmon, 96% lean ground beef, flank steak as well as whey and soy protein powders.

Also you need to include good fats such as natural peanut butter, almonds, flax oil...

So combine these items to make meals. Eat those meals 5-6 time a day. Try to have your simple/complex carbs early in the day, fibrous later in the night. And make sure to get at least 10 glass of water a day. There you go its a good start, there is tons more info in these forums and online through just even searching google.

titanium · May 26, 2006

yes but all this is for a muscle type building diet right?
ye i`m going to see the nutrionist in 5days

regards good fats, is butter good fat? my keeps stating it is with anti cholestrol and lots of stuff .
Also would a losing fat type diet be like a muscle type diet but with less meals?
I have a book by matt roberts that gives very good information about nutriont, and for a beach body it states for diet plans i should eat 3 small meals and snack inbetween to keep hunger at bay.

tbh i eat ALOT of chicken and i was reading soemwere that lots of protein is bad for you and i`m all edgey and its always on my mind.

Christa · May 26, 2006

titanium said:
regards good fats, is butter good fat?

Butter is not a god fat, it is mostly saturated fat. Use olive oil instead, it works with sandwiches as well (I use it on sprouted grain and seed bread).

Oliveoil has about 120 calories per tbsp, if that's a concern.

titanium · May 28, 2006

is extra vergin olive oil better? cause thats the only thing i got.
bout the butter its flora light, i dont think it is as you say or you dont know exactly what it is, anwyas i`ll take your word for it. also about the BBQ mind doesnt have that corn syrup, but i reduced its intake, still cant keep away from it, i love it too much. anyways i decided i`m going to adopt a fat-loss diet, but my query is this, even if i continue to do the exercise i do for my body will my muscles still grow? obiovusly at a slower rate,

Fly · May 28, 2006

In the short term - as stated above - your muscles will grow. Then pretty much stop.

Extra Virgin Olvie Oil is fine.

Butter - Whether it be Flora Light or Flora-heavier-than-iron, it makes zero difference. Bottom line is if your serious about ditching any fat, ditch the butter, mayo, ketchup.

When I started, a rough generalisation was the better it tasted, the worse it most probably was.

As for the BBQ sauce. I love, for my sins, Lemon bonbons. Like borderline addiction. I haven't yet had one this year. We all want things we can't have, just suck it up and push on through it.