carlosthejackal

Hi,
This is my first post and i need some basic advise please!

Six weeks ago i was your typical couch potato, and gradually i have cut back on the junk and quantity of my food intake. I have ordered a bench and weights from the Ebay today, so i can start resistance training soon, my aim is to loose fat and get a decent phyique, being 41 years old, i don't intend getting hardcore, i just had my lightbulb moment about my health, so i want to change my lifestyle.

I have a basic idea of excercises to do, so i think i maybe allright in that area, but i need help in the nutrition department.I am going to allow one cheat day per week, probably a Saturday, i am doing this because i have learned that this system would work for me, anyway, my diet now is below.

04.00-10.30 Sleep

11.00 1 Glass of water

13.00 2 Weetabix with organic semi skimmed milk 300 cals

15.00-17.0 Sleep

17.30 75g Wholewheat spaghetti with 115g of sauce 320 cals
Glass of water

18.30-21.30 750ml of water

19.45 25g Brazil nuts 180 cals

21.45 1 Packet of baked crisps 100 cals
1 Banana 140 cals

23.30-02.30 750ml of water

00.10 1 Banana or apple 140 cals

03.30 Cup of tea 50 cals

Total 1230 cals



I am ready to tweek this again, so i need to know......




I may change to Organic oats with s/s milk and honey?


I need more protein, where from? egg whites?



Any nice protein shakes available?


Is Quorn a good chicken substitute?

Thanks in advance for any replies, but please bear in mind that i used to eat utter rubbish.

carlosthejackal

Bump!

andye

for start, glad your deciding to change your life style and welcome.

but your diet needs a lot of work. there is very little protein in your diet. your diet should be made up of mainly protein when dieting as you want to preserve muscle and rid fat. you dont want to end up like kate moss do you??

also. crisps are a no no mate. and you might want to drop the bananas as well. milk should go but isnt too much of a concern as long as you keep it to a minimum.

you should be eating plenty of chicken breast, with olive oil as a good fat. plenty of green veg. tuna, salmon,lean steak etc etc with every meal.

try to avoid simple carbs, personally im dieting at the min and ive knocked carbs on the head almost completely unless post work out or a refeed (cheat day)

your main requirements are good fats and a lot fo protien. good fats come from oily fish, olive oil, nuts etc etc.

these are the basics and maybe hackskii or one of the other lads will ellaborate on this and write you a good diet out.

but take note of what people say. i lost nearly 3 stone when i took advice form the lads of here

carlosthejackal

Thanks andye.

I have just woken up after my night shift, so I am only just replying.

After giving up the sport of cycling 6 years ago, I went totally the opposite way and put on 3 ½ stone, that’s why I have decided to do something.

I thought I might need some protein, would a shake at say 11am and another before bed would help,

I will drop the crisps and use minimum milk, however, I drive a lorry, so I am struggling to think of meals I can keep fresh (especially in the summer months) so I thought fruit would be convenient, but I suppose if I want to loose the fat!

Can I use egg whites instead of meat?

Where do you get your chicken from?

It’s not from the supermarket is it?

And how do you cook it, put it in the oven?


I assume I can put the carbs back after I have lost the weight.


What is flaxseed oil?

Sorry for all the questions, but hope other forum users will help me, I really want to do this.

andye

you need protein with every meal mate, its what your body is made of. a protein shake twice a day is no good im afraid.

i eat about 3-5 servings of meat per day as well as upto 4 shakes, this also applies when dieting.

i do get my meat from the super market but i opt for the organic stuff cos it tastes much better. i alsways use a george forman health grill to cook my food. quiker and convinient this way too.

and you say you find it hard to get a meal, so do we all mate, but if it needs to be done it needs to be done. you can buy good meal replacement powders that you can mix up with water and take them through the day but i normally make my own with powdered oats and protein. theres always a way to get good food.

im sure one of the other lads will post up soon with a good diet for you