Sport My diet - for public scrutiny

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Junkiex

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Hello everyone. I've been visiting the forum for some weeks now and decided to join today. The main purpose of my post is for you to give me ideas/corrections on my diet. My main goal is to lower my body fat percentage. I'm 5' 9'', 76kg (167.2 lb) which is kind of OK, but my body fat percentage is around 18% :S

I'll be as specific as possible.

Breakfast (6:00am)
Bowl of fruits (watermelon, banana and papaya)
Glass light Yogurt (0% Fat)
Slice of bread (very ocassional)

Morning Snack (9:00am)
Whole Oats Cookie / Light Yogurt / Mixed Nuts / Dried Fruit / Apple or Pear

Lunch (12:00 pm)
Rice (about a fist in volume)
Chicken / Beef / Fish / Pork
Salad (no dressing or whatsoever)

Afternoon Snack (3:00 pm and 6:00 pm)
Whole Oats Cookie / Light Yogurt / Mixed Nuts / Dried Fruit / Apple or Pear

Dinner (8:00 pm)
Microwaved vegetables
Chicken Breast / Tuna / Beef / Pork

I just bought a protein shake which I plan to drink only after jogging in the mornings or after workouts. I do cardio 2 days a week (jogging) and weight training other 2 days.

Thanks for your thoughts on this! :)
 
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i always like to show my diet to the public, AFTER it's been digested. :action14:
 
^ :11doh: definitely NOT what I expect from this thread LOL
 
:jump1:

ok ok just funnin ya....

WATER?

and I would add fresh ground flax seed

other than that, let he nutritionists reply, I am just da local jakash most of the time.

FF
 
Thanks for the reply and jokes are ok with me :)

Yeah I do drink lots of water, about 2L a day + green tea in the morning.

As for vegetables, I usually have salad at lunch (lettuce, tomato, onions, carrots, cucumber, cilantro) and microwaved vegetables for dinner (zucchini, broccoli, cauliflower, chayote -I'm from Costa Rica hehe- ) I'm also trying to add beans at times. So some nights I will just have a pot of red/green beans, chick peas or lentils soup with some beef/pork and carrots.

My mom prepares my meal, so I usually just eat what she cooks and rice is a MUST at home, however I've been thinking about replacing the rice at meal for some broccoli and zucchini or sth like that, since I can just throw them into a Ziploc bag and microwave them at work. I cook dinner so I get to be more selective there.

PS: Oh and the cookies I eat are unsweetened and yogurt is sweetened with Splenda, so no sugar intake there. I do eat fruits everyday but I really love them, I couldn't give them up.
 
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You are very low in protein for your goals, and definitely need more veggies.

protein at EVERY meal. that means eggs for breakfast, maybe a shake with morning snack, and add some meat to the PM snack.

know what my afternoon snack is today? smoked chicken breast, and wasabi almonds. smoke and fire!

seriously though, try to reduce intake of processed foods (cookies, breads, etc) and stick to as much unprocessed stuff as possible. you'll feel a lot better when you do.
 
Thanks. Yes I know I need to increase protein consumption. What are good foods to snack on with big amount of proteins??? I thought yogurt was ok...

I will definitely increase veggies and cut the cookies then. I guess it just scares me to eat more calories than what I need since I actually want to lose some pounds in fat.

Would you recommend a protein shake for morning snack? Or just milk/yogurt with some fruits??--- or any other idea???
 
Well, I see NO calorie counts in your post. How do you know you're eating 'more calories than you need'?

Also, by cutting cookies, and replacing processed foods with unprocessed foods (especially veggies), you might be eating more food, but its less calorically dense, so its fewer calories overall.

Yogurt usually has more carbs in it than protein.

Cottage cheese is full of protein. Meat, fish, chicken, egg whites too.

Protein intake is one reason many of us use a protien powder...just makes it easier to get the protein intake up. If you can eat enough 'real food' to meet those needs, a shake isn't needed.
 
:costumed5: Thank you so much for your help. I'll definitely make this changes to my diet.
 
What I like is the salad and the effect on this diet.

What I do NOT like, as stated by Malkore, is the protein intake should go up some more. Additionally, eat more slow digesting food. White anything is mostly BAD and consume or dark colored carbs. Try to reduce on the fruits a tad and eat 1 yogurt a day. The nuts are great but remember they also have lots of calories.
 
^Thanks for you input. I'll work on some changes then and post them to see if they're ok. I will definitely add Cottage cheese. I'm a huge cheese lover anyways :)
 
So I've been thinking on how to re-structure my diet and thought:

1. Restrict nuts.
2. Restrict fruit to only once a day.
3. Restrict yogurt to only once a day.
4. Eliminate cookies.
5. Eat more eggs, probably have some for breakfast and have the bowl of fruits I usually ate at this time as a mid-morning snack.
6. Smoked Salmon + Cottage Cheese Dip with some celery steams / whole-wheat crackers for afternoon snack.

Any other suggestions??? Thanks a lot for your help it's been very useful :)
 
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Just wanted to bring this up again to tell you I've lost 9 pounds and lowered my BF by 3% in 6 weeks. Still at 14.7% (wanna go down to 9%) but it's a great improvement! :D

I wanted to thank you all for your input. It has been so helpful, along with all the other things I've read and learned on this forum :D
 
Good to hear you doing well. I was curious as to why you're cutting nut intake though? Nuts are great for you and contain lots of healthy fats and protein
 
Not completely restricting them, just lowered them a little since I was having a little too much of them. Didn't know they were THAT calorie dense :speechless:

But I eat nuts daily, it's the closest thing to chocolates/candies (actually, they're much better than candy). I eat peanuts, almonds and cashews mostly. Are pistachios ok btw?
 
Yeah, they're great! :D

So I thought I might as well post the diet I'm folowing right now:

Breakfast (6:30 am)

2 eggs w/ turkey breast
200 ml 0% fat, no added sugar yogurt.

Morning Snack (9:00 am)

1 cup of fruits (watermelon, papaya, banana)

Lunch (12:00 pm)

Pork/Beef/Chicken/Fish
Steamed veggies / Veggies with some garlic butter
Lettuce/Cabbage salad w/ tomato and cucumber.

Afternoon snack (3:00-3:30 pm)

75-100gr cottage cheese / 1 can of tuna
6 Harvest Whole Wheat crackers.

Dinner (7:00 - 8:00 pm)

Chicken breast / Pork / Beef + veggies

or

Lentils/beans soup

or

Whole wheat pita (love them!) with lots of cabbage, humus, tomato, avocado and 2 slices of turkey breast.
 
So, a new update: I lost 2.7 kg (5.9 pounds) but only 1% body fat! I've been certainly not doing something right, so I will be very honest and post my current diet, in detail, for you to give me the lecture I deserve. :)

Breakfast (6:30 am)

2 eggs w/ turkey breast
200 ml 0% fat, no added sugar yogurt.

Morning Snack (9:00 am)

1 cup of fruits (watermelon, papaya, banana)
1 handful of mixed nuts

Lunch (12:00 pm)

Pork/Beef/Chicken/Fish
Steamed veggies / Veggies with some garlic butter
Lettuce/Cabbage salad w/ tomato and cucumber.

Afternoon snack (3:00-3:30 pm)

1 can of tuna
1 portion of Sesame Seed Nacho Chips

*Sometimes here I have a fruit, like a prune or a peach*

Dinner (7:00 - 8:00 pm)

Chicken breast / Pork / Beef + veggies

or

Lentils/beans soup

or

Whole wheat pita (love them!) with lots of cabbage, humus, tomato, avocado and 2 slices of turkey breast.

Also, sometimes I drink chocolate milk on weekends. I buy one with no sugar an only 15 cals per tablespoon... so I dunno.

I feel like I might be needing more protein? I dunno, but I think I need to tweak something since I obviously lost way too much muscle. Here's a more in-detail look at my training schedule:

http://training.fitness.com/journal/junkiexs-journal-42792.html#post389366
 
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Junkiex said:
So, a new update: I lost 2.7 kg (5.9 pounds) but only 1% body fat! I've been certainly not doing something right, so I will be very honest and post my current diet, in detail, for you to give me the lecture I deserve. :)

Breakfast (6:30 am)

2 eggs w/ turkey breast
200 ml 0% fat, no added sugar yogurt.

Morning Snack (9:00 am)

1 cup of fruits (watermelon, papaya, banana)
1 handful of mixed nuts

Lunch (12:00 pm)

Pork/Beef/Chicken/Fish
Steamed veggies / Veggies with some garlic butter
Lettuce/Cabbage salad w/ tomato and cucumber.

Afternoon snack (3:00-3:30 pm)

1 can of tuna
1 portion of Sesame Seed Nacho Chips

*Sometimes here I have a fruit, like a prune or a peach*

Dinner (7:00 - 8:00 pm)

Chicken breast / Pork / Beef + veggies

or

Lentils/beans soup

or

Whole wheat pita (love them!) with lots of cabbage, humus, tomato, avocado and 2 slices of turkey breast.

Also, sometimes I drink chocolate milk on weekends. I buy one with no sugar an only 15 cals per tablespoon... so I dunno.

I feel like I might be needing more protein? I dunno, but I think I need to tweak something since I obviously lost way too much muscle. Here's a more in-detail look at my training schedule:

http://training.fitness.com/journal/junkiexs-journal-42792.html#post389366
Click to expand...

Well you're losing weight. I would have some carbs during the day. You have heaps of protein. You don't want to be having too much protein, which will then mean your body turns on you.
 
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