diet, please comment and advise?

[davecw]

Ok im giving low carb a go and this is diet.

Breakfast

Boiled/poached egg or fruit and yogurt.

Snack before workout

Variation of soup

Go to the gym

Lunch

Chicken,Fish,Pork,Beef etc with a salad with vegetables and no dressing.

Dinner

Normally protein with a salad or brown rice etc low carb alternatives for a meal filler.

Fill one protein/ low carb shake into day also.


Im jst trying to lose body weight so i can get more ripped. And then put muscle on but im afraid im not eating enough

[HOUSTON TEXAN]

You're not eating enough. Add in more meals with more solid protein such as tuna and eggs, I don't think you're getting enough healthy fats either.

[cassiegose]

What is your height/weight/gender/age?

Why low carb? You need carbs, you just need to be careful when you're eating them.

You're not eating nearly enough calories. By consuming so few your metabolism isnt going to be functioning at optimal level and while you may lose a few pounds at first you're most likely going to hit a serious plateau and chances of you keeping your weight off are very slim.

Like houston said... you need more solid proteins (chicken, eggwhites, fish, lean meats) and more veggies. Also, you should be eating every 2-3 hours to keep your metabolism revved. I would cut out the soup (its not really doing you any good) and take the protein shake before and after your workout. For breakfast you need more protein (I usually do 6-10 eggwhites) and the fruit. You could also add some oatmeal or whole wheat toast in there to give you some fuel for your workout. Lunch looks good, dinner not too bad. You don't really need that rice at dinner (save carbs for before lunchtime) you could have protein, salad and veggies instead. Also maybe have a little more protein and veggies before going to bed.

By eating more often and eating more protein (and some carbs) you'll be able to keep your metabolism revved all day long. Also, instead of cutting fat then building muscle why don't you consider just building the muscle right off the bat? By having more muscle you will naturally burn more calories throughout the day (a pound of muscle burns about 35-50 calories a day) and help you to shed that fat. :)

Hope this helps...

[Boss Man]

Yep. The soup is a pretty good meal, but pre-workout, would not be very fueling for you, unless you had a veggies based one, like Veggie Soup, or Leek, something like that, and that might not be too Carb rich I don't think.

Breakfast needs a tweak. yuo're substituting a Protein source, for two foods one with Protein and Carbs, one with Carbs, and that means your nutrition at breakfast times varies too much, and is inconsistant

I'd treble them up.

Go for the Fruit first, and give it 10-15 minutes to digest, then have the Egg Whites, then the Yoghurt.

This means you get a good breakfast with Protein, some Fiberous Carbs, Calcium, Fat Soluable Vitamins, Vit C, Vit D, and a few other possibles from minerals / Vitamins.

Other stuff mentioned is all good .

[davecw]

What is your height/weight/gender/age?

Why low carb? You need carbs, you just need to be careful when you're eating them.

You're not eating nearly enough calories. By consuming so few your metabolism isnt going to be functioning at optimal level and while you may lose a few pounds at first you're most likely going to hit a serious plateau and chances of you keeping your weight off are very slim.

Like houston said... you need more solid proteins (chicken, eggwhites, fish, lean meats) and more veggies. Also, you should be eating every 2-3 hours to keep your metabolism revved. I would cut out the soup (its not really doing you any good) and take the protein shake before and after your workout. For breakfast you need more protein (I usually do 6-10 eggwhites) and the fruit. You could also add some oatmeal or whole wheat toast in there to give you some fuel for your workout. Lunch looks good, dinner not too bad. You don't really need that rice at dinner (save carbs for before lunchtime) you could have protein, salad and veggies instead. Also maybe have a little more protein and veggies before going to bed.

By eating more often and eating more protein (and some carbs) you'll be able to keep your metabolism revved all day long. Also, instead of cutting fat then building muscle why don't you consider just building the muscle right off the bat? By having more muscle you will naturally burn more calories throughout the day (a pound of muscle burns about 35-50 calories a day) and help you to shed that fat.

Hope this helps...

Arnt you a legend defo take that on board. Im about 5 10/11 ,18 years old, and im about 100 kilos or so.

I was aiming to go on the low carb for 8 weeks and prime body for a balanced diet as i used to eat to many carbs. Do you think anybody could look at daily plan and do the adjustments so that i can start to change.

[cassiegose]

Meal 1: fruit, eggwhites, yogurt
Meal 2 (before workout): protein shake
Meal 3 (after workout): fruit, oatmeal, protein powder
Meal 4: solid protein, salad, veggies
Meal 5: solid protein, salad, veggies
Meal 6: solid protein, salad veggies (if you have time to squeeze in another meal before bed. I usually don't)

The above plan is fairly low cal (a generous estimate of about 2000). You might include some nuts, peanut butter, and fish (salmon is great) to add more calories and to ensure youre getting some healthy fats in there. That protein will help you to build muscle and the carbs will give you energy for your workout. By not eating carbs afternoon you'll be less likely to store them as fat. I'm on a very similar diet plan and its working really well for me so far.

Hope this helps...

[davecw]

That seems like heaps of food, whats would you advise for portian size for the protein?

Also im thinking your not a big women by any means how the hell do you have 6 eggwhites lol thats impressive. But thanks for that, also a general question is it better to do a session of hard cardio by itself or half cardio/ half weights?

[swanso5]

[/quote]was aiming to go on the low carb for 8 weeks and prime body for a balanced diet as i used to eat to many carbs

you can't prime the body for a balanced diet with unbalanced one...just clean your diet up...all the things cassie posted...time your carbs properly too

good - cardio
better - wts/cardio
best - wts

[cassiegose]

It might seem like a lot of food but its all healthy "clean" food that will boost your metabolism and help fuel your workouts to build that muscle up. If you're eating foods like lean proteins and veggies you're body will actually burn fat easier not store fat. :)

As for the workout.... Cardio and weights both help in burning fat. Cardio burns calories while your doing it but also helps with cardiovascular fitness which is very important. Weights help you build muscle which ultimately will make you burn more fat throughout the day. I think its best to focus more on weights one day and cardio the next because when you're attempting to do both the cardio workout will take away from the weight workout and vice versa. On weights day I like to include some plyometrics in with weight workout (jumping jacks, box hops, mountain climbers, jumping rope, good mornings).

You could do weights Monday, Wednesday, Friday and then do high intensity cardio on Tuesday and Thursday and maybe light cardio (go for a walk) on Saturday and take Sunday off for recovery.

As for six eggwhites... its really not that much. Its about the same as 3 whole eggs (with about half the calories as the whole eggs). :)

[cassiegose]

Forgot to answer the protein question... The general rule (as I understand) is to shoot for 1-1.5 grams of protein per pound of body weight. At 100 kilos youre about 220 lbs which computes to about 220-330 grams of protein a day. 330 grams of protein seems like ALOT so I would shoot for the 220 grams a day and see how it goes. This means you'd need to eat 7 meals a day with each meal having about 30 grams of protein or six meals with about 36 grams. Not hard at all! :)

Good options:
8 egg whites (its really not that much)
1 chicken breast
Protein powder (not sure how much protein is in your powder... you can figure that one out)
1 can tuna fish
6 oz salmon or other fish
8 oz low fat cottage cheese

Remember also that foods like brocolli, oatmeal, quinoa, barley, brown rice, beans, nuts, ect all have protein in them also so thats an additional source. For example... meal one you'll get protein from you eggwhites and yogurt (about 6 grams in a standard nonfat yogurt). In the next meal, 1 cup of oatmeal (measured uncooked) has about 10 grams of protein. And you'll get some protein from nuts (23 almonds has about 6 grams) peanut butter (7 grams in 2 tbs) and from beans (about 6 grams per half cup).

Hope this helps...

[swanso5]

all the good stuff is in the yolk of eggs...have some, not none

[Boss Man]

Yolks contain Lutein, possibly Zeaxanthin, Fat Soluable Vitamins, more Protein, so they are good, but you don't need loads.

[swanso5]

if i ate eggs i'd have a 1 yolk for every 2 eggs

[fitbee333]

If you're going low carb you need to add a larger variety of nuts and dark greens into your diet or you will not be getting all the nutrients your body needs.
Add some avocado, almonds, pumpkin seeds, spinach, chard, brussel sprouts, ect.
Also fruits are considered carbs so i dont understand the logic to this diet, cause fruits are healthy. Not to mention yams, sweet potatos, quinoa, and the real grains.
In opinion you would probably have more success eating those along with Ezekial 4:9 tortillas and breads. They are live grains so you feel the difference, they bring you up not down. Or at least if you do do low carb add those kinds of carbs, and eat more, you are putting yourself on a starvation diet. You wanna be fit and skinny not scrawny

[Boss Man]

Yes, but some Fruit Fructose, from fructose Fruits, can convert to Fat in the Liver, and there's other options that can be Low GI Carbs, that won't so much like Broccoli, Tomatos, Mushrooms, Soybeans etc etc.