Weight Loss - Meal Planning - UK-Muscle Body Building Community

rankinc · 30-04-2007, 03:33 PM

Hi,

New to the forum and what I've been reading the site is great. I was wondering if someone could cast their expert eye over my current diet. My main goal is weigh loss, although I'm still lifting. My current diet consits of:
8am - 2 weetabix & 200ml skimmed milk or 40g Bran & 200ml Skimmed Milk
10.30am - Apple & Orange
1pm - Ciabatta with either 1 Chicken Breast or 100g tuna
3.30pm - 1 Banana & 2 crackerbread with 15g Peanut Butter
5pm workout
6pm Post Workout - 40g Whey mixed with 25g oats and 500ml water
7pm - 40g Wholemeal Pasta, 100g tuna 1tbps of low fat mayo
9pm - Either 20g Peanut Butter, 25g Nuts or a couple opf rice cakes.

On Tuesday and Thursday I have 40g Cous Cous and 1 Chicken breast for my dinner at 1pm and a Ciabbta and 100g Salmon for my tea at 6pm, this is because I attend college after work on these days and need a quick bite to eat. Any advice is greatly appreciated.

Regards

chrisj22 · 30-04-2007, 04:59 PM

Quote:

Originally Posted by rankinc

Hi,

New to the forum and what I've been reading the site is great. I was wondering if someone could cast their expert eye over my current diet. My main goal is weigh loss, although I'm still lifting. My current diet consits of:
8am - 2 weetabix & 200ml skimmed milk or 40g Bran & 200ml Skimmed Milk Have a protein shake with weetabix/oats here
10.30am - Apple & Orange - need protein here. Pref shake with a banana here or some meat with rice/pots
1pm - Ciabatta with either 1 Chicken Breast or 100g tunaHave brown pasta here or rice etc
3.30pm - 1 Banana & 2 crackerbread with 15g Peanut Butter - maybe oats & shake here
5pm workout
6pm Post Workout - 40g Whey mixed with 25g oats and 500ml water have dextrose or WMS after training with your whey7pm - 40g Wholemeal Pasta, 100g tuna 1tbps of low fat mayo - all depends on how much you want to shift. If it's a fair bit, cut out carbs here & have chicken/eggs with salad.
9pm - Either 20g Peanut Butter, 25g Nuts or a couple opf rice cakes. oats & shake before bed for deffo. pop an egg & a spoonful of peanut butter in there too.

On Tuesday and Thursday I have 40g Cous Cous and 1 Chicken breast for my dinner at 1pm and a Ciabbta and 100g Salmon for my tea at 6pm, this is because I attend college after work on these days and need a quick bite to eat. Any advice is greatly appreciated.

Regards

As I said, it depends on how much carbs you have in your diet, but spread them out over the day (& depending whether you want to lose a fair bit) have carbs durung the day & none at night apart from supper as we are fasting overnight.

Jock · 30-04-2007, 07:03 PM

A definate lack of protein in there mate,

8am- your body needs protein + slow burning carbs to set you up for the day have a whey shake with some oats in water add some Natural Peanut Butter and/or UDO's oil if you want to give you some good fats.

10:30am - Again you need protein, rice/chicken/qunioah/tuna etc,

1pm - Ditch all the Ciabatta bread this is full of refined carbs which will make fat-loss impossible, replace with wholemeal pasta/quinoah/brown rice/sweet potato

3.30pm - As Chris said decent carbs and protein is what's needed here oats + whey is ideal

6pm - Post workout fast-acting carbs needed here 50g of dextrose or maltodextrin with your whey.

7pm - Could do with some fibrous veggies here (green beans, broccoli etc) Salmon is a good mix

9pm - Eggs are great pre-bed meal 2 whites, 4 whole scrambled....

Tuesdays + Thursdays - ok apart from the Ciabatta bread, replace with veggies and you are good to go.

Hope this helps,

Jock

invisiblekid · 01-05-2007, 12:45 PM

Quote:

Originally Posted by rankinc

Hi,

New to the forum and what I've been reading the site is great. I was wondering if someone could cast their expert eye over my current diet. My main goal is weigh loss, although I'm still lifting. My current diet consits of:
8am - 2 weetabix & 200ml skimmed milk or 40g Bran & 200ml Skimmed Milk - Drop the milk. Have 3 whole eggs and 3 whites or a Shake and Oats depending on your other marcos (i.e. fat to carb ratios)
10.30am - Apple & Orange - Drop the Orange - try and limit fruit whilst cutting. Add some protein - maybe tuna and apple salad - very nice
1pm - Ciabatta with either 1 Chicken Breast or 100g tuna - If you must have bread try a wholemeal pitta or better still sweet spud/brown rice
3.30pm - 1 Banana & 2 crackerbread with 15g Peanut Butter - Pre Workout you might get away with a banana, but I'd drop it
5pm workout
6pm Post Workout - 40g Whey mixed with 25g oats and 500ml water - Add some simple carbs as well for fast absorption
7pm - 40g Wholemeal Pasta, 100g tuna 1tbps of low fat mayo - Pasta isn't great for cutting IMO. Go with a sweet spud or brown rice
9pm - Either 20g Peanut Butter, 25g Nuts or a couple opf rice cakes.- Drop the Rice Cakes. Maybe have a shake with a tblsp of natural peanut butter. I wouldn't have any carbs after say 5pm unless you have trained.

On Tuesday and Thursday I have 40g Cous Cous and 1 Chicken breast for my dinner at 1pm and a Ciabbta and 100g Salmon for my tea at 6pm, this is because I attend college after work on these days and need a quick bite to eat. Any advice is greatly appreciated.

Regards

A lot of sugar in there. Not good when dieting. You really need to be getting your body to use fat as its main fuel source rather than sugar. Carb cycling is a great way to diet. Try looking up PScarbs Carb Cycling thread.

Otherwise, you'll really need to review your carb sources and eat very clean. I.E cut out processed carbs and sugars.

30-04-2007, 03:33 PM	#1 (permalink)
rankinc Newbie Trainer Join Date: Apr 2007 Posts: 34	Weight Loss - Meal Planning Hi, New to the forum and what I've been reading the site is great. I was wondering if someone could cast their expert eye over my current diet. My main goal is weigh loss, although I'm still lifting. My current diet consits of: 8am - 2 weetabix & 200ml skimmed milk or 40g Bran & 200ml Skimmed Milk 10.30am - Apple & Orange 1pm - Ciabatta with either 1 Chicken Breast or 100g tuna 3.30pm - 1 Banana & 2 crackerbread with 15g Peanut Butter 5pm workout 6pm Post Workout - 40g Whey mixed with 25g oats and 500ml water 7pm - 40g Wholemeal Pasta, 100g tuna 1tbps of low fat mayo 9pm - Either 20g Peanut Butter, 25g Nuts or a couple opf rice cakes. On Tuesday and Thursday I have 40g Cous Cous and 1 Chicken breast for my dinner at 1pm and a Ciabbta and 100g Salmon for my tea at 6pm, this is because I attend college after work on these days and need a quick bite to eat. Any advice is greatly appreciated. Regards

30-04-2007, 07:03 PM	#3 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,082	Re: Weight Loss - Meal Planning A definate lack of protein in there mate, 8am- your body needs protein + slow burning carbs to set you up for the day have a whey shake with some oats in water add some Natural Peanut Butter and/or UDO's oil if you want to give you some good fats. 10:30am - Again you need protein, rice/chicken/qunioah/tuna etc, 1pm - Ditch all the Ciabatta bread this is full of refined carbs which will make fat-loss impossible, replace with wholemeal pasta/quinoah/brown rice/sweet potato 3.30pm - As Chris said decent carbs and protein is what's needed here oats + whey is ideal 6pm - Post workout fast-acting carbs needed here 50g of dextrose or maltodextrin with your whey. 7pm - Could do with some fibrous veggies here (green beans, broccoli etc) Salmon is a good mix 9pm - Eggs are great pre-bed meal 2 whites, 4 whole scrambled.... Tuesdays + Thursdays - ok apart from the Ciabatta bread, replace with veggies and you are good to go. Hope this helps, Jock

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