[21stcenturyphantom]

Okay. Partly after everything I have read over the last few weeks, and mainly due to some knowledge I already had I think I've got a good diet going here, but I'd like the more nutritionally enlightened to critique it for me.

Breakfast - Porridge oats (not readybrek!) with either a handful of mixed nuts, or a seed mix with honey

Lunch - One of tuna/grilled or boiled chicken/turkey with a combination of salad vegetables or a bean salad, or 3 boiled or scrambled eggs on wholegrain toast.

Dinner - One of chicken/tuna/turkey/steak (not often) with boiled vegetables such as carrots, broccoli, sweet potato, cauliflower, spring greens etc.

For snacks I consume fruit. Blueberries, apples, bananas, nectarines, plums, strawberries etc. For a snack I also eat reduced fat cottage cheese, and occasionally I eat a nakd cold-pressed raw fruit & net bar, or a flax bar, but I try to avoid these as they are high in fat.

For something sweet I always eat 0% fat yoghurt with berries or nuts with honey. I try not to eat anything from 7pm. I have currently forbidden myself from drinking alcohol and I don't consume soft drinks. I drink plenty of water. This diet is strict; I don't deviate from it.

I am 6'2 and currently at 12stone 3. I have a paunch and and some hip fat I want to get rid of, then I am going to join my local gym in about a months time. I currently run 3 miles 3 times a week, and I'm going to start running 5 days by running for 20 minutes on 3 more days, with one day a week as a rest day.

So, what do you think? Any improvements? I'm a student who works part time so I don't have a massive shopping budget but that doesn't seem to matter. I'm amazed at how cheap it is to buy just healthy food like fruit, vegetables, meat and some basic dairy. In contrast junk food and processed rubbish like microwave meals and pizzas look expensive in comparison!

ALSO! I want to say a big thank you to the people who contribute to the nutrition and fitness articles on here, as well as the stickies. The Massive Knowledge thread was also amazingly helpful.

[meow444]

Are you a guy or a girl?

Your diet is uber healthy, I would be unhappy if I was that strict with myself! And your BMI is just about perfect so I doubt you need to lose any more weight.

[phiddy23]

Yep sounds fine. Try and get as much protein as you can but sounds like you're already doing fine, maybe find a website that calculates BMR and TDEE (google them) and join a website like my fitness pal which will tell you exactly how many calories you're eating a day, that way you can be more accurate if you are trying to lose weight, but you don't really need to if you don't really want to lose much weight, and it looks like you probably will anyway if you carry on how you are. Maybe do a bit more exercise or something, and definitely do some heavy weights.

[Frey]

seems absolutely fine. basically the best things to remember are:

veg/fruit as a side in every main meal

try and make your snacks only fruits/berries/oatmeal bars etc (nuts can be quite fatty, so if you're trying to lose weight don't eat too much, having said that they're 'good' for you)

try not to eat too much tuna. I can give you mercury poisoning, but this is only really if you have a substantial dollop of it a day really.

make sure you get your protein with fish/ meat, which you seem to be doing fine with. Try not to eat too much red meat, as it's not very good for you as a main part of your diet, here and there is absolutely fine.

If you're worried you're not getting enough vitamins (esp. iron can be a problem), then get some store's own brand vitamin pills (exactly same stuff as the fancy chemist stuff)

and seriously, good for you if you avoid soft drinks and alcohol!

[yothi5]

Ooooooo well someone is a health freak!

[hanaxo]

wowza that's healthy.now I feel bad I had pizza for breakfast...

[Akbar2k7]

Heres a pro tip bro:

FAT IS NOT A BAD THING(SAT FATS HELP CONTROL TESTOSTERONE LEVELS) of course if you exercise and in moderation and avoid ALL fried food(unless fried in saturated oils I.E. coconut) since its packed with toxic trans fats THOSE ARE BAD.

Your really slim(I'm not saying skinny)(From what I can tell by your BMI) you might want to gain some muscle mass. Eat more protein and train on weights low reps heavy weights. It will help you maintain a lower body fat %. When say train focus on the lower body too which contains the largest muscle's in your body not just your biceps lol.

But all in All your diet seems good I would suggest a bigger breakfast and smaller dinner perhaps. More protein and fibre in the morning can boost metabolic rate throughout the day slightly.

If you really want to cut that last bit of fat before being ripped check out the Carb cycling diet which is for people who wan to lose that last bit of fat.

[kka25]

(Original post by Frey)
try not to eat too much tuna. I can give you mercury poisoning, but this is only really if you have a substantial dollop of it a day really.

Try not to eat too much red meat, as it's not very good for you as a main part of your diet, here and there is absolutely fine.

Owh, noze But tuna is full of protein

[kka25]

(Original post by Akbar2k7)
Heres a pro tip bro:

FAT IS NOT A BAD THING(SAT FATS HELP CONTROL TESTOSTERONE LEVELS) of course if you exercise and in moderation and avoid ALL fried food(unless fried in saturated oils I.E. coconut) since its packed with toxic trans fats THOSE ARE BAD.

I cook my meat in olive oil, is that ok? I use one table spoon only. No deep fry

[21stcenturyphantom]

(Original post by meow444)
Are you a guy or a girl?

Your diet is uber healthy, I would be unhappy if I was that strict with myself! And your BMI is just about perfect so I doubt you need to lose any more weight.

I'm a guy. Thank you, although I think I still need to lose a little weight.

(Original post by phiddy23)
Yep sounds fine. Try and get as much protein as you can but sounds like you're already doing fine, maybe find a website that calculates BMR and TDEE (google them) and join a website like my fitness pal which will tell you exactly how many calories you're eating a day, that way you can be more accurate if you are trying to lose weight, but you don't really need to if you don't really want to lose much weight, and it looks like you probably will anyway if you carry on how you are. Maybe do a bit more exercise or something, and definitely do some heavy weights.

I am currently lifting free weights at home in order to build up some basic muscle strength before I hit the gym hard.

(Original post by Frey)
seems absolutely fine. basically the best things to remember are:

veg/fruit as a side in every main meal

try and make your snacks only fruits/berries/oatmeal bars etc (nuts can be quite fatty, so if you're trying to lose weight don't eat too much, having said that they're 'good' for you)

I never have more than 2 small handfuls a day of mixed nuts composed of brazil nuts, walnuts, hazelnuts and almonds.

try not to eat too much tuna. I can give you mercury poisoning, but this is only really if you have a substantial dollop of it a day really.

How much is too much? A few months ago I was probably consuming 4/5 cans a week but I stopped it. Now I probably consume about 2, maybe 3 tins a week, a small tin of mackerel fillets or some prawns. I'm planning on introducing more fish into my diet, but I am not overly keen on seafood so I will give it a try and see how it goes.

and seriously, good for you if you avoid soft drinks and alcohol!

Thank you! I've only just stopped for two reasons. One - I don't like to binge drink and I suffer terribly with hangovers. Two - it encourages weight gain, both in the form of the calorific drinks themselves and the next day when I inevitable eat rubbish stodgy food in order to recover from the hangover. This is my own personal opinion, of course.

[Akbar2k7]

(Original post by Frey)
seems absolutely fine. basically the best things to remember are:

veg/fruit as a side in every main meal

try and make your snacks only fruits/berries/oatmeal bars etc (nuts can be quite fatty, so if you're trying to lose weight don't eat too much, having said that they're 'good' for you)

try not to eat too much tuna. I can give you mercury poisoning, but this is only really if you have a substantial dollop of it a day really.

make sure you get your protein with fish/ meat, which you seem to be doing fine with. Try not to eat too much red meat, as it's not very good for you as a main part of your diet, here and there is absolutely fine.

If you're worried you're not getting enough vitamins (esp. iron can be a problem), then get some store's own brand vitamin pills (exactly same stuff as the fancy chemist stuff)

and seriously, good for you if you avoid soft drinks and alcohol!

Nearly everything you said is spot on although red meat is seen as evil but grass fed beef is very nutritious, and eating it once or twice a week cant do any harm, its TRANS FATS that kill you saturated fats are very important in moderation especially for men who exercise as they boost steroid hormone production(ESPECIALLY TESTOSTERONE).

[Frey]

(Original post by Akbar2k7)
Nearly everything you said is spot on although red meat is seen as evil but grass fed beef is very nutritious, and eating it once or twice a week cant do any harm, its TRANS FATS that kill you saturated fats are very important in moderation especially for men who exercise as they boost steroid hormone production(ESPECIALLY TESTOSTERONE).

that's what I said! There's nothing wrong with red meat here and there, but not as a staple part of your diet.

[Akbar2k7]

(Original post by kka25)
I cook my meat in olive oil, is that ok? I use one table spoon only. No deep fry

If its low heat that is probably fine but if it its quite hot the poly-unsaturated fats alter in their chemistry of the double bond forming trans fats which will kill you lol. I still suggest coconut oil: benefits.

[EonBlueApocalypse]

have a few spoonfuls of peanut butter a day too, full of your healthy fats.

[Akbar2k7]

(Original post by Frey)
that's what I said! There's nothing wrong with red meat here and there, but not as a staple part of your diet.

SOZ :P just woke up.

[Frey]

(Original post by 21stcenturyphantom)



I never have more than 2 small handfuls a day of mixed nuts composed of brazil nuts, walnuts, hazelnuts and almonds.



How much is too much? A few months ago I was probably consuming 4/5 cans a week but I stopped it. Now I probably consume about 2, maybe 3 tins a week, a small tin of mackerel fillets or some prawns. I'm planning on introducing more fish into my diet, but I am not overly keen on seafood so I will give it a try and see how it goes.




Thank you! I've only just stopped for two reasons. One - I don't like to binge drink and I suffer terribly with hangovers. Two - it encourages weight gain, both in the form of the calorific drinks themselves and the next day when I inevitable eat rubbish stodgy food in order to recover from the hangover. This is my own personal opinion, of course.

that's absolutely fine, and the stuff in nuts is really good for your skin etc

I'd said three portions maximum, this is just for tuna though. Don't want to sound cheesey, but there's plenty of other fish in the sea! Go for a bit of fish variation and I'm sure you'll find a substitute for tuna which isn't too expensive/ is tasty. Fish is very very good for you, so if you can find a way of putting it in your diet it's a must!

Oh, same for me! even if i don't have a 'hangover' as such, I still feel pretty ****, and it just makes you feel crummy for most of the day (makes me sleep badly too).

[21stcenturyphantom]

(Original post by Akbar2k7)
Heres a pro tip bro:

FAT IS NOT A BAD THING(SAT FATS HELP CONTROL TESTOSTERONE LEVELS) of course if you exercise and in moderation and avoid ALL fried food(unless fried in saturated oils I.E. coconut) since its packed with toxic trans fats THOSE ARE BAD.

Thank you for your reply. The only fats I consume in my diet are from healthy sources, seeds and nuts, avocados and some oils that I add in extremely small quantities to some salads or pasta. 6

But all in All your diet seems good I would suggest a bigger breakfast and smaller dinner perhaps. More protein and fibre in the morning can boost metabolic rate throughout the day slightly.

I eat a huge bowl of porridge in the morning and the first piece of fruit I eat is normally a banana around 10am.

[Frey]

(Original post by kka25)
Owh, noze But tuna is full of protein

I know (and I do love a good bit of tuna with my sandwiches!)

But like I said, as long as it's not too much. I know some diet-people/doctors don't recommend more than 2/3 portions a week

[21stcenturyphantom]

(Original post by Frey)
that's absolutely fine, and the stuff in nuts is really good for your skin etc

I'd said three portions maximum, this is just for tuna though. Don't want to sound cheesey, but there's plenty of other fish in the sea! Go for a bit of fish variation and I'm sure you'll find a substitute for tuna which isn't too expensive/ is tasty. Fish is very very good for you, so if you can find a way of putting it in your diet it's a must!

I will try.

(Original post by Frey)
Oh, same for me! even if i don't have a 'hangover' as such, I still feel pretty ****, and it just makes you feel crummy for most of the day (makes me sleep badly too).

Just alcohol in generally makes me feel terrible really. I have a low threshold and I used to binge-drink terribly when I was younger which is why I got fat. I would like to go out and know my limit and drink only a few pints but it seems the only area where I can't exercise total self-control, so I will just cut it out altogether for now. I can have a good time without it, too.

[FreddieK]

Just be careful with stuff that is advertised as '0% Fat' as they can be high in sugar to enhance the taste. In your case I'm thinking yoghurts - shop around and read the labels.