Sport Please look at this diet plan for me.

Sport Fitness
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DanHarris

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I was just wondering peoples opinions? I am looking to burn away fat to lower my BF% and also build a little muscle/tone up at the same time. My weight and height can be found in my signature.

This is what i plan for a typical day.

Breakfast – Porridge and Orange/Pomegranate/Tomato Juice

Mid Morning Snack – Apple + Water

Lunch – Turkey on whole wheat/granary bread + Celery and peanut butter + Banana + 2 Glasses Water

Pre-Work Out Snack – Apple + Thick Milkshake

Post-Work Out Snack – Banana + Carrot Sticks + Water

Dinner – Grilled Chicken / Beef / Pork + a Salad (No Dressing) + Semi-Skimmed Milk

Dessert – 2 peaches + plain low fat yoghurt + Water

As well as lots and lots of water throughout the day.
 
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u want protein with EVERY meal and 2 many carbs with evening meal...have 1st 3 meals with fruit / workout / post meal and the rest with veg...take out post meal just have a good one 2 - 3hrs pre...more info at rich-fit.com
 
Dan, yes, you have to jack up your protein intake. As was mentioned, protein should be incorporated into every meal. I would also add more vegetables to your diet.It also appears as though you are lacking calories, adding the protein to what you are eating now will reduce that some of that void, but I would still add up my cals at the end of the day to see where you stand. Good luck with your goals !!
 
Also i would like to add that if your goals are to shed the fat, i would make sure that pre-workout snack is more than an hour before the workout. That apple has simple carbs in it which is really easy for the body to break down and use for energy while you are doing your cardio. When doing cardio, you want to force your body to use its fat stores as energy. If the apple is still in your system, it will find that a LOT easier to use as a source of energy.

In fact, i personally will not eat any simple carbs about 3 hours before my workout to be safe. Thats just me.
 
If i took out the apple from the pre-workout snack, do i need to replace it with anything? Also since having a thick chocolate milkshake before my workouts i seem to be able to go longer. Is this just my imagination, or is it a good thing to have before a workout?

If somebody wants to copy and paste my original diet i posted then amend it to something they feel is more suitable, then feel free ;) ;) ;)
 
i personally dont eat anything a few hours before my cardio for that reason. I dont want to give my body any extra help as far as energy. This forces it to use the fat stores for energy. But if you feel yourself not being as effective (like slowing down or cutting the exercise short) then you can put the apple back in there.

The main focus though is to force your body to use its fat stores for energy.

Another appraoch to this is called fasted cardio. Basically doing your cardio first thing in the morning before you;ve had anything to eat. The you dont have to worry about diet pre-workout, cause you wont have eaten in your sleep (i hope so anyway).
 
also, whats in these milkshakes? are we talking like an ice cream milkshake? if so, remove that completely from your diet. Thats loaded with calories from sugar and bad fats
 
The Milkshake is bought from a supermarket, called Frijj. It contains:

Calories: 360 (Maybe a bit high?)
Protein: 18g
Carbohydrate: 61g
Calcium: 625mg (80% RDA)
RiboFlavin(B2): 0.75mg (45%) RDA

On every day except Monday i go to the gym before Lunch time. So i think i will start to Eat breakfast, then 2-3 hours later i will start my gym session for the day, then go straight into Lunch. Therefore i should have not much in my system. But the last question is do i remove the Milkshake from before exercising and just do the breakfast, then nothing until after my workout. Or have the breakfast, wait 2 hours, have the milkshake, then an hour later work out.

Quick examples

With Milkshake

8am: Breakfast
10am: Milkshake
11am: Workout

Lunch after workout
*****************

Without Milkshake
8am: Breakfast
11am: Workout

Lunch after workout
**********************

I am looking to build muscle and burn my BF%, so maybe the milkshake should be dropped totally?
 
Dan,

You're asking for advice but you don't seem to be listening. Why do you want to keep a milk shake in your diet plan. You have to look beyond the calories to the ingredients as well. If those calories are coming from sugars you might as well eat a bowl of frosted flakes or some other processed garbage.

Breakfast: 1/2 small cantaloupe with 1/2 cup strawberries, 1 whole egg and 5 egg whites.

Snack 5-6 oz grilled chicken, lean beef or fish, a salad of baby greens with slivered almonds and olive oil and lemon juice dressing

Lunch: 5-6 oz chicken beef or fish, steamed veggies and a sliced tomato or a medium salad of mixed greens

Snack 2 apples(or any seasonal fruit but bananas) and some sort of protein ( I don't eat dairy so I'll have lean meat)

Dinner Large serving of greens and stir fired or steamed veggies 6-8 oz of chicken, beef or seafood.

Snack a cup of mixed berries and some raw almonds or pecans (no peanuts).

At least 3 liters of water per day

For post work out meals you can add a potato or sweet potato but leave them out of the rest of the meals. You really only need that kind of starchy carb post WO to help restore your glycogen supply, the rest of the time the starch isn't needed.
 
The only problem with having that much chicken is that i don't really have much time to prepare food, im usually out in the day time, i can take food out with me, but can't cook food during the day such as the chicken and beef, thats what i was thinking a sandwich for lunch is better such as a fresh tuna sandwich, or a fresh tuna salad for lunch, and then have the chicken breast etc for my main evening meal when i have time to cook it. I don't have to keep the milkshake in the diet, if its no good i will get rid straight away. Im clueless about nurition and whats needed to achieve goals, was never really informed about it in school etc which is a shame, and i now think it should be a compulsory part of education lol.

I do appreciate all this advice though and im trying my best to understand it, its just i am limited by the time i have to prepare food and obviously i have to stay away from processed meats etc becuase they are just full of junk.

After reading through the advice, how would the following look for a typical diet. If its absolute rubbish, please please bear with me because as i say i am clueless :(

Breakfast: Oatmeal and scrambled eggs on wholemeal toast.

Snack: 2 Apples and Raw peeled Carrots.

Lunch: Tuna/Chicken sandwich, Raw peeled carrots, Brocoli and a sliced tomato

Snack: 2 apples(or any seasonal fruit but bananas) and Fresh tuna/chicken salad with lots of greens.

Dinner: Large serving of greens and steamed veggies 6-8 oz of chicken.

Snack a cup of mixed berries.

At least 3 liters of water per day


I know i have just modified your diet, but to better suit the time i have to prepare food etc. I have cut out the milkshake and tried to add in some more protein and extra veggies through the day, also reduced the amount of fruit slightly. Is this ANY closer to something suitable? I have tried to listen to the advice given, and havent set a specific "pre and post workout snack". I plan to not eat for 1-3 hours before my workout. On 5 days out of the 6 i work out i will be working out in between breakfast and lunch, so no need for a pre-workout snack i would have thought.

E.g

8am: Breakfast
11am: Workout

Lunch right after workout. Thats 5 days out of the 6 i will work out on i can apply this to exactly. So just wondering if thats any closer, or am i lacking protein still.
 
Plan ahead.

One day a week I grill up 10-12 chicken breasts and 10-12 extra lean turkey burgers. And I'm more than set for the week. veggies are easy to prepare as are salads. You can buy a bag of mixed greens and throw a handful in a bowl with some grape tomatoes and a chopped apple and walnuts for a salad.

It's not going to just happen, you will actually have to change your routine a little to reach your goals.
 
That last diet you posted looks good. It does look a little low on the protein but this is where you can introduce some whey protein shakes. a couple of these a day should bump you up to a good protein level.

And ask Skull Pilot is saying, its really easy to prepare all your meals on the weekend for the rest of the week. I do the same thing. grilled chicken will keep for a week no problem.

Also, if you can hold out maybe 30 minutes after your WO it will be beneficial to you. Your body is still in a state of burning fat for fuel for about 20-30 after you are done working out. If you immediately after, you are gonna lose a little bit of that fat burning. Not the end of the world by any means, just something that will help acheive your goals that much faster.

All the ideas that you get from these forums dont have to be followed verbatim. Just kinda take all the ideas and knowledge you can and try your darndest to adapt your lifestyle to fit as many of the key points as you can. Some of the stuff you will find you cant do, due to work, family, etc. Just as long as you are always putting forth effort to move in the right direction it will all work itself out.
 
junkfoodbad said:
That last diet you posted looks good. It does look a little low on the protein but this is where you can introduce some whey protein shakes. a couple of these a day should bump you up to a good protein level.

And ask Skull Pilot is saying, its really easy to prepare all your meals on the weekend for the rest of the week. I do the same thing. grilled chicken will keep for a week no problem.

Also, if you can hold out maybe 30 minutes after your WO it will be beneficial to you. Your body is still in a state of burning fat for fuel for about 20-30 after you are done working out. If you immediately after, you are gonna lose a little bit of that fat burning. Not the end of the world by any means, just something that will help acheive your goals that much faster.

All the ideas that you get from these forums dont have to be followed verbatim. Just kinda take all the ideas and knowledge you can and try your darndest to adapt your lifestyle to fit as many of the key points as you can. Some of the stuff you will find you cant do, due to work, family, etc. Just as long as you are always putting forth effort to move in the right direction it will all work itself out.
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Thanks, i will work on adding more lean protein sources at most meals, and look at protein shakes. I deffo am close enough now to make an effective diet. And i can easily last 30 minutes after my workout. I am also going to be doing 4 wt sessions a week and 2 cardio sessions, along with the swimming, which is for fun as much as it is for exercise as i enjoy a swim a few times a week.

I will also start cooking up food on the weekends. The downside is that i hear its very bad to re-heat chicken, so should i just eat it cold?
 
DanHarris said:
Thanks, i will work on adding more lean protein sources at most meals, and look at protein shakes. I deffo am close enough now to make an effective diet. And i can easily last 30 minutes after my workout. I am also going to be doing 4 wt sessions a week and 2 cardio sessions, along with the swimming, which is for fun as much as it is for exercise as i enjoy a swim a few times a week.

I will also start cooking up food on the weekends. The downside is that i hear its very bad to re-heat chicken, so should i just eat it cold?
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i just eat mine cold but where did you hear that?
 
junkfoodbad said:
i just eat mine cold but where did you hear that?
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Here in the UK it is just considered as common knowledge really that bacteria breed a lot in chicken when it is re-heated, making it potentially bad for you. Probably a health-risk blown out of proportion though over here.
 
ok, heres the situation with bacteria (i worked as a manager in a restaurant so we were required to know this). The safe period for food is 4 hours. This means that it can be in the danger zone (between 45deg F (~7deg C) and 150 deg F (~70deg C) ) for this amount of time before it has the POTENTIAL to have bacteria. If you cook it and cool it to below 45deg F within an hour it is safe to reheat because bacteria can not form in that short a period of time.

Plus, ive been eating chicken leftovers since i was a kid and ive never once got food poisoning
 
i hope not i re heat chicken 4 - 5 times a week...don't let ur cricketeres bring over here in the summer
 
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