Weight-Loss OK, how am I deoing with my eating plan?

[indyrockrules]

Right, this isn't a particularly easy thing for me to get right beacuse I'm always so busy but here goes.

So this is what I ate yesterday. Pretty similar throughout the week but I vary protein source / vegetables and fruit so as not to get too bored!

By the way I'm 6"1 and weigh 13st 10lb and want to shift some fat.

Breakfast - Scrambled eggs w/ chilli flakes (1 whole egg and 2 egg whites - cant stand it without any yoke! no milk) on 1 slice of wholemal bread, no butter. 1 Bowl of oatmeal w/ nuts & raisins with zero fat natural yoghurt & a few blueberries. 1 small banana.

snack - 2 oat biscuits with cotttage cheese. Handful of pineapple chunks

Lunch - 3 mini smoked mackerel fillets. Salad including a handfull of the following each - carrot, cucumber, red pepper, cherry tomatoes. Small amount of olive oil and balsamic vinegar.

Snack - Blended fruit smoothie with 1 scoop of protein powder.

Dinner - Grilled chicken breast with fresh chilies and lemon juice. Roasted vegetables (marrow, carrot, garlic, tomatoes, red onion, orange pepper, beetroot). Sometimes a small amount (40g ish before cooking) brown rice.

I tend to drink a cup of green tea with all meals - I love it since trying it for the first time a couple of weeks ago!

I also cycle 10k 3 times a week and run 5k three times a week, although I hope to start increasing this distance

I usually walk to the gym too!

Let me know if I am missing anything important. I know I havent been particularly specific about amounts of each foodstuff, but like I say I'm a bit new to this so bear with me.

Cheers!

-Sam

 

[Cantona]

I suggest going to or somewhere similar and work out how many calories you are taking in.

It looks quite a lot to me, bit this is just a hunch, you really need to work it out.

I'd be interested to know how much it is myself.

 

[maverick2]

Heya Sam!

Here is my recommendation - Figure out your basal metabolic rate (BMR). You can Google a calculator for it. Using your height, weight, and age, determine what calories you need to maintain the weight you're at now. That's your baseline.

The next step is to subtract 10% of those calories from your diet, and you'll be left with a negative intake. If you monitor this carefully, it should net you a steady, sustainable loss of weight (1-2 pounds a week) that will be easy to keep off.

As far as your food intake goes, I think you're doing pretty good and the stuff you're eating looks like all the right stuff. With that amount of activity, I'd think the level of calories you're taking in is okay. But track them through a caloric counter to know for sure. We always take in more calories than we think we do.