Hi people, i'm from Hobart in Tasmania/Australia. I joined a gym 2 weeks ago and i am currently doing weights mon-wed-fri and cardio tue-thur. I do a 25 minute brisk walk to the gym every day and on my weight trainging days i'll also do 15 minutes at 7 kilometers per hour on the treadmill. I get up at 5:45am and am at the gym by 6:30am (opening time) and workout for about 40-45 minutes.

My current weight is 104kg (228.8 lbs) and i'm 5' 11" with approx 26.8%bf and i'm 41 years old. I've lost 4kg in the past 2 weeks due to diet etc. I've been averaging between 1600 - 1900 calories per day using 5 - 6 meals.

I'm not currently using any supplements apart from a multivitamin, 1000mg vitamin C per day and metamucil.

I'm wondering if the following is ok?

Go to gym (empty stomach), haven't felt bad so far from not eating before.

Breakfast: 1 cup raw oats, 1 cup low fat milk, 1 slice multigrain bread, 1 cup tuna, 1 slice low fat cheese, 1 cup coffee. total calories: 752, total fat: 13, total carbs: 87, total protein: 68.

2 hrs later: 1 slice multigrain, 1/2 cup tuna, 1 slice cheese. total calories: 200, total fat: 3, total carbs: 17, total protein: 28.

lunch: 1 whole egg, 3 egg whites, 1 cup tuna, 1 slice cheese (made into omolete). total calories: 361, total fat: 9, total carbs: 4, total protein: 60.

afternoon: Banana. total calories: 109, total fat: 1, total carbs: 28, total protein: 1.

dinner: 9oz chicken breast (no skin), 2 cups green beans (or spinach, broccoli etc). total calories: 487, total fat: 9, total carbs: 17, total protein: 82.

all together for day = 1918 calories, 34 fat (17%), 153 carbs (29%), 240 protein (54%).

I also drink between 4 - 5 litres of water a day.

cheers

in CAPS below (my changes)
now im asuming you are trying to lose weight

Hi people, i'm from Hobart in Tasmania/Australia. I joined a gym 2 weeks ago and i am currently doing weights mon-wed-fri and cardio tue-thur. I do a 25 minute brisk walk to the gym every day and on my weight trainging days i'll also do 15 minutes at 7 kilometers per hour on the treadmill. I get up at 5:45am and am at the gym by 6:30am (opening time) and workout for about 40-45 minutes.

DO NOT WEIGHT TRAIN ON AN EMPTY STOMACH, THIS IS CATABOLIC. YOUR BLOOD SUGAR IS SO LOW IN THE MORNING AND THERE ARE NO NUTRIENTS IN YOUR BODY TO DRIVE YOUR MUSCLE

My current weight is 104kg (228.8 lbs) and i'm 5' 11" with approx 26.8%bf and i'm 41 years old. I've lost 4kg in the past 2 weeks due to diet etc. I've been averaging between 1600 - 1900 calories per day using 5 - 6 meals.

I WOULD TAKE IN AT LEAST 1900-2000 CALORIES. IM 174 LBS AND EAT 1990 CALORIES A DAY AND LOSE 2-3 LBS A WEEK

I'm not currently using any supplements apart from a multivitamin, 1000mg vitamin C per day and metamucil.

TAKE VITAMIN C 1000MG AT LEAST TWICE A DAY, THREE TIMES IS EVEN BETTER. DAILY TOTAL OF 3000MG

I'm wondering if the following is ok?

Go to gym (empty stomach), haven't felt bad so far from not eating before.

Breakfast: 1 cup raw oats, 1 cup low fat milk, 1 slice multigrain bread, 1 cup tuna, 1 slice low fat cheese, 1 cup coffee. total calories: 752, total fat: 13, total carbs: 87, total protein: 68.

AGAIN I ASSUME YOU ARE TRYING TO LOSE FAT, GET RID OF THE LOW FAT MILK AND THE BREAD. COOK YOUR OATMEAL WITH WATER AND HAVE SOME EGG EHITES. CONSUME A HIGH GI CARB IF THIS IF YOUR MEAL AFTER WEIGHT TRAINING

2 hrs later: 1 slice multigrain, 1/2 cup tuna, 1 slice cheese. total calories: 200, total fat: 3, total carbs: 17, total protein: 28.

DROP THE BREAD, EAT A FULL CAN ON TUNA AND CUT THE CHEESE

lunch: 1 whole egg, 3 egg whites, 1 cup tuna, 1 slice cheese (made into omolete). total calories: 361, total fat: 9, total carbs: 4, total protein: 60.

afternoon: Banana. total calories: 109, total fat: 1, total carbs: 28, total protein: 1.

EAT A RED GRAPEFRUIT INSTED AND GET IN SOME PROTEIN HERE, EGG EHITES, LEAN CHICKEN BREAST, TUNA, ETC

dinner: 9oz chicken breast (no skin), 2 cups green beans (or spinach, broccoli etc). total calories: 487, total fat: 9, total carbs: 17, total protein: 82.

AWSOME

all together for day = 1918 calories, 34 fat (17%), 153 carbs (29%), 240 protein (54%).

DEFINATLY BUMP UP THE CALORIES, CUT THE DAIRY, AND UP THE PROTEIN A BIT

I also drink between 4 - 5 litres of water a day.

cheers

Thanks Jono,

Yeah i'm trying to loose weight, current measurements relaxed 45.5" waist, 45" hips, 12.5" forearms, 7.5" wrists, 15" bicep. I've lost 1.5" on waist since starting and dropped 4 kilo but seem to have plateued out in last few days. Thats why i thought i might not be eating enough.

What do you suggest for a pre workout meal, that i can have before walking to gym?

Also, what do you suggest for a hi GI carb for meal after workout?

I'm not working at the moment but will be looking at getting some Whey Protein in a couple of weeks for pre/post workout. I'll also cut out the low-fat cheese and milk, eat tuna in arvo and up the vitamin C.

I'll up my colories to 1900 - 2000 per day. I noticed today in my workout that i can up the weights by 1 - 2 plates on the machines after two weeks.

My cardio on the cardio days is 20min on treadmill @ 7 kph uphill, 10 min on stair climber and 10 min cycling. I also walk in to gym and walk home which is a 25 min each way.

cheers and thanks.