So, I've grabbed some assistance on the work-out front in another thread, but everyone knows that a poor diet can kill your healthy living.

I was wondering if anyone could critique my diet, would this work with three or four full-body work-out's with the intention of decreasing my level of body fat and increasing muscle and tone?

Meal1 @ 8AM (Before college): Shredded Wheat with low fat milk.
Meal2 @ 10-11AM (Break in college): MaxiMuscle protein bar.
Meal3 @ 12-1PM (Lunch): Wholemeal bread with chicken breast.
Meal4 @ 4-5PM (After college, before work): One baked potato and low fat cottage cheese.
Meal5 @ 8PM (Break in work): *This one I struggle with, any tips?*
Meal6 @ 10:30PM (Dinner): *Another that I need help with. I was thinking, for example, something like chicken with sweet potato*.

Meal1 @ 8AM (Before college): Shredded Wheat with low fat milk.
I would rather see it with eggs, bread, oats, and milk...needs more protein IMO
Meal2 @ 10-11AM (Break in college): MaxiMuscle protein bar.
I would be very careful about using commercial protein bars, make your own, just drink a shake, or pack a meal that has some whole foods such as a turkey sandwich or something.
Meal3 @ 12-1PM (Lunch): Wholemeal bread with chicken breast.
Ya that looks ok
Meal4 @ 4-5PM (After college, before work): One baked potato and low fat cottage cheese.
I personally would save the cottage cheese till right before bed, and the potato post workout
Meal5 @ 8PM (Break in work): *This one I struggle with, any tips?*
Steak or red meat, fiberous vegetables, almonds?
Meal6 @ 10:30PM (Dinner): *Another that I need help with. I was thinking, for example, something like chicken with sweet potato*.Before bad, my immediate suggestion is fat free cottage cheese and peanut butter.


Over all I would just say look to get a decent amount of protein every meal, and don't neglect healthy fats. I do not know how many calories you are shooting for or if you are trying to plan out macros. If you are just trying to eat healthier you are definitely headed in the right direction

Legend, that's great feedback and assistance.

Out of interest, is there a problem with comercially produced protein bars? I've just purchased a batch:o

I'll alter my diet and post the new version.

Out of interest, is there a problem with comercially produced protein bars? I've just purchased a batch:o


They tend to be nothing but glorified candy bars.

They tend to be nothing but glorified candy bars.

:nope: Candy bars taste good.

Shight.

Shight.

:lol:

Plenty of people like them, I'm just not one of them. I'm sure you can find a way to work them into your plan (long run? hike? etc.). And they keep fairly well.

I only plan on going jogging in the morning, maybe a little H.I.I.T and some treadmill work prior to a gym session... will these be of no benefit?

Go on, break my heart...

I'd rather see you make your own protein bar, it will be a lot cheaper too. As mentioned above, most are just snickers with whey protein in them.

How would I make my own?:confused:

Here is one (http://www.metacafe.com/watch/712058/make_your_own_protein_bar/)

Umm just mess around with oats, peanut butter, chopped nuts, whey, water, oils all mixed together in a bowl and baked.

I only plan on going jogging in the morning, maybe a little H.I.I.T and some treadmill work prior to a gym session... will these be of no benefit?

Go on, break my heart...

I will never knock cardio, if you do it that's awesome because it takes some immense willpower. Jogging isn't that bad just be aware it can cause knee problems, but for a lot of people it doesn't. If that is your form of LISS and you are doing it fasted, drink like 20g of whey or take like 20g of BCAAs beforehand. If not fasted don't sweat a pre cardio meal. I would also recommend HIIT on days you don't train, this is just personal as lifting + HIIT in the same day is just exhausting. I would do LISS on workout days. I also assume you are trying to lose a set amount of fat in your plan due to restricted calories and large amounts of cardio. Remember that the diet is where you will lose the weight, cardio just makes it come off faster. You can never out exercise a bad diet.

More excellent advise, thanks.

I'll give the homemade protein a whack, but my cooking history suggests that I may need a fire hose and the emergency services on speed dial close by...

A few queries; What's LISS and BCAA?

LISS
Low Intense Steady State = walking/jogging/light cardio over a longer duration of time (ex. 65-75% MHR for 45 minutes)

BCAA
Branch Chain Amino Acids = The amino acids used during the building of muscle(if i remember, don't feel like looking it up). It is found in most proteins, BCAA is just a concentrated supplement. If you have the money to spend on it, why not? It is a very expensive supplement though and not really necessary

Okay, so I'm going to go to the supermarket tomorrow after posting this and taking a few days to consider this and that, you know?

Before I start buying, though, I'm still pretty unsure of a few things and would appreciate it, big time, if anyone would be willing to give me the lowdown on exactly what I need:

BREAKFAST
Shreddies and sliced banana with skimmed milk.
Wholemeal toast with banana.
Scrambled egg(s) whites .

I know that it's not really ideal for breakfast, but I'm not sure exactly what I should be eating except those things in the morning. Can anyone correct me and make me aware of why those things aren't acceptable?

I've also read about taking vitimins and 'flax seed' (Something I've never heard of), but know very little about whether or not I should be taking them and, if so, why?

Protein shakes, too. Should I take them once in the morning and once at night? Or, after post-workout? Should I take them on non-lifting/cardio days?

Assistance would be apreciated, massively.

Aaaanyone... ?

I'm going shopping in the next hour or two, so need some assistance/suggestions fast-ish if possible!

VEGGIES!

More eggs, steel-cut oats, cottage cheese, natural peanut butter, chicken, fish, beef, flax oil, fish oil... These are pretty much staples whether you are bulking, cutting, or maintaining...

I try not to use more than 2 shakes on non-WO days and 3 on WO days (my PWO being one of them). Figure out your target ratio and use shakes to fill-in where you need them.

Hi Jay,

I was born in Glasgow - nice to see another Weegie here :tu:

Try something like oats for breakfast. Cold cereals in general aren't that great for breakfast. The rest of your breakfast is alright though. It's important to get a source of protein in every meal - which the egg whites give you.

A multivitamin is a good idea to make sure you aren't deficient in anything - although eat enough veggies and fruits and this shouldn't be a problem :)

Protein shakes are more for convenience than anything else. I have one with breakfast because its the easiest way for me to get protein in that early. It's not really vital that you take one post-workout, or at all. But it's a great way to get a quick snack or meal in.