Invite Comments on Diet

[santorini]

Hello all, thanks in advance for your support!!!!!!

I am a , currently weight 140lbs. height is 170cm. I have abt 10.5% body fat which considered "lean" but I just cannot get rid of love handle and mid-section fat.

goal is to increase muscle and to lose body fat and ultimately reveal the "6 pack" abs -which I think it's is not an uncommon goal

I am on a diet for 2 and half months but it's somehow not too effective in terms of reaching goal, the diet is as follows:

Meal 1: Protein shake on trim milk and All Bran Flake (45g)
Meal 2: Half can of Tuna in water (100g) and Banana
Meal 3: Sandwiches - 2 slices of mixed grain bread with fat free turkey, ham and roasted beef with assorted salad vegies.

Meal 4: Same as meal 3
Meal 5: Protein shake on skim milk
WORKOUT
Meal 6: Lean chicken breast or beef and a small potato

Ive talked to the gym instructor and he said Im not taking in enough calories and carbs, Im not 100% sure, and I don't want to put on unncessary fats.

Anyway, I thought of adding the followings to the existing diet:

Meal 1: Extra 25gram All Bran Flake
Meal 2: Change to full can of Tuna in water (200g) plus extra slice of Mixed grain bread
Meal 3: Add 1/4 avocado
Meal 4: Add 1/4 avocado
Meal 5: Add an orange and a handful of roasted almonds
Meal 6: Add an extra serve of vegetables

That will increase the total intake to abt 2200KCal per day. Is it ok or am I overeating or undereating? Any other suggestions?

Just to give you a fuller picture, I workout 6 times a week, weight on Monday, Wednesday and Friday - alternating between upper and lower body (the Body-for-Life method). Then do HIIT 3 times on Tue, Thur and Sat for 20 to 30 mins on each session.

All comments regarding training and diet program will be appreciated.

[swanso5]

Meal 1: Protein shake on trim milk and All Bran Flake (45g)
Meal 2: Half can of Tuna in water (100g) and Banana
Meal 3: Sandwiches - 2 slices of mixed grain bread with fat free turkey, ham and roasted beef with assorted salad vegies.
Meal 4: Same as meal 3
Meal 5: Protein shake on skim milk
WORKOUT
Meal 6: Lean chicken breast or beef and a small potato

not enough calories definately for this plan

Meal 1: Extra 25gram All Bran Flake
Meal 2: Change to full can of Tuna in water (200g) plus extra slice of Mixed grain bread
Meal 3: Add 1/4 avocado
Meal 4: Add 1/4 avocado
Meal 5: Add an orange and a handful of roasted almonds
Meal 6: Add an extra serve of vegetables

meal 1 - keep protein and add some cerial/toast and fruit
meal 2 - seems good
meal 3 - seems good
meal 4 - add some carbs not fats as it's too close to workout time
meal 5 - add some simple carbs with shake
meal 6 - seems good but i would add extra avocado here or maybe just before bed but with some protein

[santorini]

Thanks for your prompt reply and valuable insight.

meal 1 - keep protein and add some cerial/toast and fruit
meal 2 - seems good
meal 3 - seems good
meal 4 - add some carbs not fats as it's too close to workout time
meal 5 - add some simple carbs with shake
meal 6 - seems good but i would add extra avocado here or maybe just before bed but with some protein

Based on your advice, I set up the diet as follows:

1. Protein Shake + All Bran Flake (65g) + Nutri-grain Cereal + Orange
2. Status quo
3. Status quo
4. Sandwich + Weedbix (2 pieces) in skim milk
5. Protein Shake + Lean meat with Brown Rice
WORK OUT
6. Lean meat + Small potato + Vegies + 1/4 Avocado

Is this alright? Especially the carbs in meal 4 because it's actually 3 hours prior to workout. And should I have more carbs in meal 6 becuase it's straight after workout? (But it's the last meal of the day so Im not sure.)

goal is to stick with this plan for another 2-3 months and see how it goes.

Again all recommendation is very much appreciated.

Another question: I buy ham, beef and turkey from the supermarket instore deli section. (eg. they are still fresh but may have treated with salt) Are they considered as processed food or fresh meat?

Thanks very much indeed!!!

[Boss Man]

Get rid of the Deli stuff, you don't need the Salt content that much. I think actually that's called Cured meat.

Stick to meat counter stuff, or our of the Freezer products.

[sameey70]

Hello all, thanks in advance for your support!!!!!!

I am a , currently weight 140lbs. height is 170cm. I have abt 10.5% body fat which considered "lean" but I just cannot get rid of love handle and mid-section fat.

goal is to increase muscle and to lose body fat and ultimately reveal the "6 pack" abs -which I think it's is not an uncommon goal

I am on a diet for 2 and half months but it's somehow not too effective in terms of reaching goal, the diet is as follows:

Meal 1: Protein shake on trim milk and All Bran Flake (45g)
Meal 2: Half can of Tuna in water (100g) and Banana
Meal 3: Sandwiches - 2 slices of mixed grain bread with fat free turkey, ham and roasted beef with assorted salad vegies.

Meal 4: Same as meal 3
Meal 5: Protein shake on skim milk
WORKOUT
Meal 6: Lean chicken breast or beef and a small potato

Ive talked to the gym instructor and he said Im not taking in enough calories and carbs, Im not 100% sure, and I don't want to put on unncessary fats.

Anyway, I thought of adding the followings to the existing diet:

Meal 1: Extra 25gram All Bran Flake
Meal 2: Change to full can of Tuna in water (200g) plus extra slice of Mixed grain bread
Meal 3: Add 1/4 avocado
Meal 4: Add 1/4 avocado
Meal 5: Add an orange and a handful of roasted almonds
Meal 6: Add an extra serve of vegetables

That will increase the total intake to abt 2200KCal per day. Is it ok or am I overeating or undereating? Any other suggestions?

Just to give you a fuller picture, I workout 6 times a week, weight on Monday, Wednesday and Friday - alternating between upper and lower body (the Body-for-Life method). Then do HIIT 3 times on Tue, Thur and Sat for 20 to 30 mins on each session.

All comments regarding training and diet program will be appreciated.

suggestion is to increase total calories. From the meal plan that you have provided, you are getting more than 2200 calories and that's fine. The fat content looks appropriate and you're getting more than enough protein. You may want to add more fruit to your diet as well as complex carbohydrates (starches) which are protein sparing.

[santorini]

Thanks Boss, I'll try to cut the deli down. The reason I choose them because they are the most convenient - I dont need to pan fry or casserole and it's "on-the-go". But I'll add more fresh meat.

Thanks Sameey, and yes, I've add a lot more carbs to meal now - according to the revised diet on second post. First day I feel quite "stuffed" in stomach though

Currently intake is abt 2700KCal which I think is approx daily cal requirement according to BMR x activity level. Am I correct?? (Im just using those online calculation tool)

Also should I take carbs before workout, after workout or before AND after work? And should I take complex carbs after work out?

Thanks for all replies so far and I'll keep you all posted regarding progress!!

[Boss Man]

Simple Carbs are good after workouts, things like Grape Juice, Dextrose Sugars etc etc, but you can have complex too. particularly if some people like a meal after workouts.

It would probably make no sense to drink some Gatorade, and then have just a Chicken Breast on it's own, you'd still be advised to have something like Brown Rice, Sweet potato etc etc with the Protein source.