Hi all,

I've been on my fitness regime now for about two weeks and have started to get really into my cardio (only just mind) and my weights. I love it! My only nemesis now is my eating habits. I know there's a thread going at the moment about diet, but I didn't want to hijack it for this small one. My current diet seems healthy to me on the outside, but I'm sure it's not. I need to make some adjustments. Take today for an example - this is typical:

---------------------
Meal 1:
Bowl of Oat and Bran Flakes with Semi Skimmed Milk
Coffee

Meal 2 & 3:
Tuna Sandwich (Whole can, 15g low fat mayo, 2 slices of bread - usually white, but I try and make it brown as often as possible)

Meal 4:
Rice with Chicken Breast with Tomato and Mushroom sauce (home made - they are the only ingredients)

Also have one cup of coffee throughout the day (if at all) and a fair amount of water.

I usually do my workout before meal 1 or before meal 4.
------------------

Do I need to add another meal in there somewhere?
Is my breakfast healthy, or should i invest in some whey or have porridge maybe?
Shall I cut out the mayo?
Is too much tuna a bad thing? (I love it)

Too many questions! Thanks for reading everyone!

Not sure what the cardio "in the mind" reference is, but let's hope you are doing cardio, and the right kind for fat loss.

Your diet however is horrid for your goals. Milk, cereal, bread, mixing of fats/carbs together, rice, etc., are all choices that do nothing for muscular growth (directly), and will prohibit you from shedding fat.

~SC~




Hi all,

I've been on my fitness regime now for about two weeks and have started to get really into my cardio (only just mind) and my weights. I love it! My only nemesis now is my eating habits. I know there's a thread going at the moment about diet, but I didn't want to hijack it for this small one. My current diet seems healthy to me on the outside, but I'm sure it's not. I need to make some adjustments. Take today for an example - this is typical:

---------------------
Meal 1:
Bowl of Oat and Bran Flakes with Semi Skimmed Milk
Coffee

Meal 2 & 3:
Tuna Sandwich (Whole can, 15g low fat mayo, 2 slices of bread - usually white, but I try and make it brown as often as possible)

Meal 4:
Rice with Chicken Breast with Tomato and Mushroom sauce (home made - they are the only ingredients)

Also have one cup of coffee throughout the day (if at all) and a fair amount of water.

I usually do my workout before meal 1 or before meal 4.
------------------

Do I need to add another meal in there somewhere?
Is my breakfast healthy, or should i invest in some whey or have porridge maybe?
Shall I cut out the mayo?
Is too much tuna a bad thing? (I love it)

Too many questions! Thanks for reading everyone!

To the same tune more or less... I'd try to switch to oatmeal or kashi in the morning made with water (not milk). I sweeten mine w/ splenda and cinnamon, it is very good. I would get some protein suppliment... its not a replacement for lean protein but it is certainly good stuff.

Id try and spread you're food into 5-6 meals itll make it easier to keep the cals down since youll feel hungry less often. Stop the white bread for sure if not bread all together if possible... itll help. Your enemy is simple carbs. Switch to brown rice... it'll be wierd for a bit then itll taste just fine and dandy. Avoid mayo too if you can. Suggestions for tuna if you are going to eat it:

1. Mix it with good mustard (some sodium added but not too bad)
2. Mix it with coaktail sauce (some like it some dont)
3. Mix it with fresh avocado (w/ or w/o mustard.. great source of good fat)
4. Mix it with 2-4 egg whites and whip it up... throw it in a pan with a little olive oil and cook it up... makes a great dish with a little hot sauce or ketchup
5. Mix it with some steamed veggies and some lemon pepper

You can do all kinds of things with "boring" foods if you just use your imagination. I'm hooked on a lot of the things I eat now. As for too much tuna... opinions right now are kinda mixxed due to its relatively high Hg (mercury) lvls. I tend to try and eat not more than 5 cans a week. Good substitutes are more chicken, some lean turkey lunch meat, a nice cut of beef, another kind of fish, etc... Lean is the name of the game for protein.

Timing is also important... after cardio and workouts you need a good PWO meal. You'll to consume some good carbs after your workouts. 1/2 a banana and some berries or an apple and then some good protein should do the trick... or more oatmeal. You're glycogen supplies will need to be replaced.

Most people also agree that you should try and eat fewer carbs in the evening. Personally I eat veggies and lean meat after 7pm exclusively and it has worked great. Some lean protein right before bed will also help prevent your body from feeding on its muscles at night.

Last thing to this poorly organized rambling... cardio in the morning on an empty stomach works wonders for most people. I know it has worked for me.

Cheers,
Griffin

Thanks guys. Didn't realise it was that bad. I appreciate it, I really do.

I'm off to go do my morning cardio now, and straight after I'm going to go shopping for some better foods!

Thanks!

Hey it's better than what most people eat, but still, you should look into more veggies for one thing :) Unfortunately fortified foods can't always make up for lack of veggies/fruits.