Deano!

hi, ive not posted much recentl;y as ive started a new job, training, and got a new car to play with haha

anyways my diet currently is this

9:00am 2-3 poached eggs

10:00-10:15am oats (with milk as it is already made by the chefs in work, is it as nice with water if so i can supply my own and is it a big deal?)

12:30pm tuna(a tuna burger or sumthing)

3:30pm 12 raw eggs (11 egg whites one whole egg, lil nesquick milk shake mix with half pint of fully skimmed milk)

9:00pm meat/fish with veg(usualy carrots and cabbage)

theres a big gap between 12:30 and 9:00 because of training, i can eat another tin of tuna between 4:00 & 5:00pm would this be advised?

im drinking arund 3 litres of water a day too

also when i eat tuna burgers it seems like its dead fattening im not sure why this is how i make mine : : 1 x 130g (drained weight) tuna, 1 x half onion (chopped) 2 x egg whites, 1 x small handful of oats

another thing is if i dont eat tuna burgers i mix a tin of tuna with a whole tin of baked beans (in tomatoe sauce) is this a bad thing to do or is it good for me?

i get tuna in brine i assume this is the better choice? also get them in chunks.....

any other recipes for my tuna wud be gud thanks, i wud look around the forum but dont have much time at the moment to look for different recipes

also fruit which fruit should i eat and how much of it eat day?

so now you know my diet, the main point is that im at a high BF level and want to bring it downwhilst training and im starting my cycle next week so is that diet ok to stick to and will i bring my bf down on that diet? especialy if i add that extra tin of tuna is that ok? its all good food i know but i need to bring my BF down so not sure which would be the best way to go about it atm especialy with my cycle next week i dont want to change my diet too much.....

Pscarb

this diet sucks mate sorry to be blunt but it does give us so more details about yourself and i will help you construct a diet....

and why-O-why are you eating raw eggs have you never heard of salmanela(sp) there are plenty of protein drinks on the market these days that will benefit you much more and if you have the money for a AAS cycle then you should have the money for protein supplements...

hackskii

Looks like you are trying to do it right but need some help.

I myself eat carbs, fats and protein all in each meal.
I moreso base this on the 40/30/30 approach (zone).
This works well for me.

Example from your diet:
9:00 is all protein and some fat (no carbs).
10:00 is all carb and some protein but not enough.

You can eat the eggs raw but have to toss them in boiling water for about 20-30 seconds to kill the enzyme.
Salmanila (sp) can be a problem but without killing the enzme you can have problems with digestion.

So, keep the meals small
Keep your meals containing carbs, fats, and protein.
Add a fiber to your meals if you want to slow down the GI of the carb and slow down absorption allowing your blood sugar levels to stay even/level as this wont spike insulin and spiking insulin is not good during dieting.
Apple pectin will do this, so will a fat, add fish oils here too.
Insulin is a storage hormone.
Controlling this during dieting is very important.

You can eat berries for fruit and this is very low in the GI.
I would eat fruit in the morning and vegetables in the afternoon.
If you are dieting then try to minimise the pasta, rice, breads, etc. Avoid sugar as much as possible.

The reason why the vegetables are soo good is their high mineral and vitamin count and they also have fiber in them.
You cant really go wrong here.
Green beans and some meat along with some nuts will be about perfect.

Try and stay away from the breads and highly processed stuff. Avoid the hydrogenated oils too, they are in everything. Read the labels.

Monitor your weight. If you are not losing then drop your calories by 500 and keep doing that each week till you lose.
At 500 calories a day after one week this will be 1 lb of bodyweight, or 3500 calories.

Shoot for about 2 lbs a week.
After some weight loss shoot for 1 lb a week.
Dont want to lose too fast as this can be muscle.

__________________
Scott

Stevo

I miust admit I toss 2 raw eggs into my morning ptotein shake every morning, and have for a while...didnt realise it was that much of a threat....

So Hacks you do you reccomend putting the egg in its shell into boling water for 20-30 secs and this will help then ??

Deano!

ok can somebod give me a simple list of what they eat daily?

because i dont have the time to work it all out atm lol

hackskii

Stevo, yes 20-30 seconds in the boiling water will kill the enzyme.
DB tosses them in the microwave for like 20 seconds.

Deano.
I cant really give you a diet for these reasons:
I dont know how much lean muscle mass you have.
I dont know your activity level.
I dont know how much you weigh.
I dont know how fast your metabolism is.
There can be a 1000 calorie range here

But, I like to do stuff like this when dieting:
1 apple (22 grams of carbohydrates)
1 small can of tuna (22 grams of protein)
Small amount of mayonaise or some avacado or a small amount of nuts for fats.

If you notice this meal, it is small, contains a protein, carbohydrate and fat.
It has a good fat, fiber from the apple, and this is fairly low in the GI allowing this meal to not spike blood sugars which in turn spike insulin.

Another meal you can do is this:
Oat meal 1/2 cup uncooked oatmeal is 27 grams of carbohydrates.
Dont get the instant oatmeal as this is higher in the GI than the 5 minute one, stick with the oats that are not instant.
Along with the oatmeal, after it is cooked and cooled some add a scoop of whey protein. Most whey is about 22-25 grams of protein.
I pad of butter with this and you get this:
Protein about 25-28 grams with the whey and oats.
27-28 grams of carbs
Butter for fats.
Sweaten with spenda
So with that you will get fiber with that from the oats and this meal is also low in the GI and is wholesome too.

Try and keep the Ratios 40/30/30 or 33/33/33 this is a good range so that you wont spike blood sugars and get adaquate protein too in your diet.

At night choose vegetables, preferably the green ones as they have a high vitamin and mineral count in them along with good fiber.

Do you see where I am going with this?
If you want your last meal of the night, if you are trying to lose weight, eat a fat and protein like a steak.

Any questions?

__________________
Scott

kyrocera

Tuna and Baked Beans...that actually sounds quite nice...

Im revising my diet (again) as the current one dont seem to be getting me anywhere and im getting sick of tuna, but mixing it with beans...

Does it taste nice?

Also saw somewhere I think PSCarbs diet, was eatiing table spoons of olive oil?

Whats the nutritional value of this?

hackskii

EFA's
Its good to get the Omega 3's up as the ratio of Omega 3 to Omega 6 should be around 1 to 1 - 1 to 4
Most Americans are 1 to 10 - 1 to 20

__________________
Scott

Deano!

beans and tuna is lush mate

i just drain the tin and in a bowl withbeans mix it, put a plate on top otherwise u get tuna covering the microwave haha ........ and just put it in till its piping hot and its really nice fave meal..... just gives me alot of wind haha

i know what you mean hackskii thanks for that helps alot, mixing things like that makes alot of sence like..... i take it you dont eat the same things everyday ?

hackskii

Not really, sometimes I eat all kinds of things.
Its good to rotate all the food combinations around.
Like green beans one day, another day broccoli, another day asparagris (sp)
Maybe a half a banana (hi GI), an apple each day, just rotate things around.
Proteins too. one day have beef, another have chicken, another day have pork, another fish.
They say eating fish once a week lowers your chances of heart desease by 50%

I combine all my foods like this.
With the exception of when I am dieting the last meal I eat is a protein and fat like some eggs or something, like a steak.

Its not rocket science just good OL common sence.

Avoid the hydrogenated oils, trans fats, highly processed foods like breads, pasta, sugar and the high GI carbs when dieting.
Keeping the insulin in check is one of the best things when dieting.
This will not only help you with stored bodyfat but makes your blood suger more stable for sustained energy.
Problem with elivated insulin is you will be tired, store more fat, and in the presence of insulin, you wont be able to tap into burning your fat stores.
So that is kindof a double edge sword there.

Combining the foods lowers the GI of the carb and you will be able to have success with your dieting.
Remember eat fiber with the meal as this will slow down the absorption and allow the blood sugers not to spike.
Along with the added benefit of lowering cholesterol and have better bowel movements, it is just better for dieting and just makes plain sense.

__________________
Scott