Beginners Diet

[eblis]

OK I've been reading as much as I can about diet and nutrition as this seems to be the key to losing fat and gaining muscle. Below is my typical diet that i have been having for the past 4 weeks so please feel free to add any comments or give me any advice.

8:00am 1000mg omega 3 tablet, 45 min Cardio on an empty stomach, I've been told this is the best time to burn fat and that it kicks off your Metabolism for the day.

9:00am 40gram(1.5 scoops of a 25g cup) of potein shake, 2 full eggs, 2 egg whites scrambled on one piece of wholemeal bread with no butter or marg, 1x1000mg of omega 3 tablet.

11:00am 1 tin of Tuna or 1 Chicken breast with a small salad

1:00pm 1 tin of Tuna or 1 Chicken breast

3:00pm 40gram(1.5 scoops of a 25g cup) of potein shake.

4:00pm 45 to 60 minute workout on weights

5:30pm 40gram(1.5 scoops of a 25g cup) of potein shake, Meat, with potatoes, green veg, 1x1000mg of omega 3 tablet

9:00pm 40gram(1.5 scoops of a 25g cup) of potein shake made with Milk, 100 grams of very low fat cottage cheese, 1x1000mg of omega 3 tablet

11:30pm Bed.

I'm having 160 grams of protein from shakes and about 100 grams of potein from food.

Body weight 196lbs

Body Fat 24%

[aBhorsen]

I'll presume you mean Protein :P

That diet looks fine, though get yourself the full fat cottage cheese, not the low fat.

However your numbers are wrong. You are getting plenty more than 100g of protein from wholefood there.

Why do you 2 Whole egss and 3 egg whites? Just have 3-4 whole eggs!

[ATZ]

How many calories and what is the goal of that diet?

[JohnW]

Thats a lot of shakes! What are you mixing them with?

With what else your eating I don't think you need that many - unless your a giant - your a little lighter than I was when I started. I tend to have 1 shake on non-workout days and 2, maybe 3 on work out days depending on what else I have been eating.

I'm finding, as, if not more important than hitting the macros in the diet is getting a good amount of sleep a night - last couple of days due to work I have been only getting 5-6hrs in and recovery is much slower and I feel more DOMS than usual and generally slow.

[eblis]

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I'll presume you mean Protein :P

That diet looks fine, though get yourself the full fat cottage cheese, not the low fat.

However your numbers are wrong. You are getting plenty more than 100g of protein from wholefood there.

Why do you 2 Whole egss and 3 egg whites? Just have 3-4 whole eggs!

I'm trying to lose some body fat and get down to 20% so I thought the low fat cottage cheese would be good for me?

For my scramble eggs i have 2 full eggs and then have the whites only from another 2 eggs.

[eblis]

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How many calories and what is the goal of that diet?

The goal is to lose body fat and get down to 20% and also to gain muscle.

I'm not to sure of the calorie intake but will try and work it out for you.

[eblis]

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Thats a lot of shakes! What are you mixing them with?

With what else your eating I don't think you need that many - unless your a giant - your a little lighter than I was when I started. I tend to have 1 shake on non-workout days and 2, maybe 3 on work out days depending on what else I have been eating.

I'm finding, as, if not more important than hitting the macros in the diet is getting a good amount of sleep a night - last couple of days due to work I have been only getting 5-6hrs in and recovery is much slower and I feel more DOMS than usual and generally slow.

The first 3 shakes i'm mixing with water and the last one before i go to bed i'm mixing with milk so it digests slower over night when i'm sleeping.

I'm not eating much else, I only eat that on days i work out. I hit the gym for 2 days then take a day off. On my days off I only have 1 shake and about 5 small meals through out the day.

[aBhorsen]

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I'm trying to lose some body fat and get down to 20% so I thought the low fat cottage cheese would be good for me?

For my scramble eggs i have 2 full eggs and then have the whites only from another 2 eggs.

I understand that but the fats from cottage cheese are good fats which the body needs!

Why do you not just have 3-4 whole eggs? Why split?

[eblis]

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I understand that but the fats from cottage cheese are good fats which the body needs!

Why do you not just have 3-4 whole eggs? Why split?

More than half the calories found in eggs come from the fat in the yolk; a 100-gram chicken egg contains approximately 10 grams of fat, however only 27% of the fat in egg is saturated fat (Palmitic,Stearic and Myristic acids) that contains LDL cholesterol. The egg white consists primarily of water (87%) and protein (13%) and contains no cholesterol and little, if any, fat.

I only have 2 yolks in my scramble eggs becasue when i tried it with none it tasted bloody terrible.

[suj]

you better hope NU doesn't come in here

egg yolks have been shown to actually LOWER cholesterol (as there are different types) so they are not bad, and all the nutrients are in the yolk!

just have with yolks mate!
saturates are not bad, and are needed for body functions!