Am I eating right? or way too much?
I'm 25, in good shape(maybe a few kilos over weight), doing a desk job. Recently I started working out hard, and changed what I eat to healthy options. My goal is to lose weight and build muscles. I have listed my workout routines and daily food intake below. Can you guys please give me advice on my food intake, whether its good, where I can improve? Thanks heaps fitness people :)
Workout
-5 Days a week (Monday - Friday)
-10 mins boxing & then jump on to weight training. (Medium to heavy weights, Strength & Speed training)
Food
7am - Protein shake (with milk) with quick Oates
10.30am - Yoghurt with muesli (about 150g)
1pm - Grilled chicken breast with veges
3.30pm - Small vegetable bag (about 200g)
5.00pm - Protein shake (with milk) with quick Oates
7pm to 8.30pm - WORKOUT
9pm - Protein shake (with milk) with quick Oates + 6 Egg whites with Spinnach
I also have about 2 litres of water everyday coz I bought this big bottle from bodybuilding.com and Its worth it. I'm kind of addicted to water now :)
(7)7 Comments
Sorted by latest first Latest Oldest Best
If you work out a lot you mainly need carbohydrate and fats for energy and protein to repair and rebuild muscle tissue.
You can cover the carbohydrates by eating oats, quinoa, rice and sweet potatoes.
You can cover the fats by eating fish, eggs, nuts, avocado's, adding extra virgin olive oil to your food and bake your meat/fish/chicken/eggs in palm or coconut oil.
You can meet your protein need by eating biological fish, meat, poultry, eggs and protein shakes. I personally would avoid diary, because studies show inconsistent results.
But this is just the basis. I think it's at least as important as the foods above that you eat a sufficient amount of vitamins and minerals. You can get them from vegetables, fruit and supplements. Try to eat as much colorful food as you can and take a basic multi vitamin (as a rule of thumb, the more expensive the supplement the better quality, but make sure you do your research before buying).
And last but not least, eat water rich foods, drink enough water (especially during the workout) and make sure you get enough sleep/rest.
Working out is supposed to make you stronger and more energized. If you feel tired during the day on a consistent basis, you might want to re-evaluate the balance you have between resting and challenging your body.
Couple of tips:
Don't take more than 32g of protein per meal.
Avoid eating carbohydrates and fats in the same meal.
Don't eat 2 hours before going to bed.
Eat mainly carbohydrates before workout.
Eat mainly proteins after workout.
Keep your workout under an hour.
Drink water as soon as you wake up.
Eat proteins for breakfast.
Make sure at least 60% of your food are vegetables.
Sleep 8 hours a night in a dark room.
Try some yoga breathing techniques (they supply you with a lot of extra energy).
Swap the shakes for actual food. They are a supplement, not a meal replacement. If you're concerned about protein intake, drink lots of n(real, whole) milk if it agrees with your stomach, or eat lots of (farm) eggs. You should be able to get your ~150 grams of protein from real sources: a half dozen eggs for breakfast, chicken for lunch, steak for dinner, maybe with a post-workout shake with whole milk and whey if necessary. But three protein shakes a day is more expensive than necessary and creates a lack of dietary variety.
As for whether your diet is "enough" or "too much", that's a question for you. Are you losing fat mass? Are you tired all the time, and if so, is it affecting your workouts? If your diet is showing results, it's working. If not, it isn't.
At the moment I'm confused as to where your dinner is, and why all the oats. Even if losing weight, we must eat. Fasting works for a short time, but for most people, it eventually gets too hard.
I'm not sure I'd call protein shakes a healthy option. They're a good option for building muscles of course, but building muscle and health are different goals.
Get rolled or steel cut oats instead of quick oats. Quick oats often have sugar and salt added and being more processed, are higher GI.
You don't say if the yogurt or milk is low-fat, but there's very little fat in your diet apart from that. Stick with the full-fat varieties.
It reminds me of the typical menu any fitness plan recommends--extremely boring and thus unsustainable, even if you alternate the chicken breast with grilled salmon or turkey. Any food starts to lose its taste when it's repeated too often and is one of the biggest reasons diet fail. If you go to a less optimal diet, one that isn't too far off how you'd like to eat for the rest of your life when you reach a maintenance stage, you'll find longer lasting results.
It's quite an expensive menu, with the egg whites and protein shakes.
The answer to your question is simple. Buy some callipers and pinch the area with the most fat on your body (probably stomach?). Measure with your fingers using belly buttons, nipples, or whatever as a point of reference to ensure you pinch the same point every time. I pinch 3 points, stomach, thigh, side of pectoral.
If the millimetres are shrinking over time then be happy :). If not, reduce food intake slightly until you get the right amount. It doesn't matter what body fat percentage you are - it just matters if your skin folds are reducing. I do this once per week.
P.S. If your skin folds are shrinking and you are maintaining or gaining weight on the scales - you are building muscle and losing fat at the same time (yes - its possible!)
You are on the right track and you will achieve the weight loss sooner, friend. I follow almost the same timing in my Fat Loss Diet and keeping a proper diet will help in burning our excess fat.
You seem to rely a lot of protein shakes. Here is my advice for what you eat:
7am - Protein shake (with milk) with quick Oates
What is your protein shake made of? Is there a lot of added sugar? You need to find a sugar free protein shake made from hemp, pea protein, egg whites or rice bran. Whey protein may get a "health halo" but it really isn't healthy. Also, the only milk you should be drinking is grass-fed and grass-finished. A better meal would be eggs with sweet potatoes or roasted butternut squash.
10.30am - Yoghurt with muesli (about 150g)
Again, grass-fed/finished dairy is best. That Muesli may be full of sugar, please double check before eating more.
1pm - Grilled chicken breast with veges
GOOD!
3.30pm - Small vegetable bag (about 200g)
GOOD!
5.00pm - Protein shake (with milk) with quick Oates
Same thoughts as above.
7pm to 8.30pm - WORKOUT
9pm - Protein shake (with milk) with quick Oates + 6 Egg whites with Spinnach
Ditch the protein shake and have an actual meal with fish, spinach, lentils... Things like that. Your diet is lacking in healthy fats - fish, nuts, seeds, oils, avocados, you need to add healthy fat for your diet. Eating HEALTHY fat doesn't make you fat.
You're eating extremely healthily, but I think you need more carbohydrates.
If you're doing this a lot, then you'll want more carbohydrates. Other than that, you're taking in a very good amount of protein :)
Although, just a recommendation, you shouldn't workout so close to when you go to bed, I find that it makes you're sleep not as good, but it's different with everyone.
Terms of Use Privacy policy Contact About Cancellation policy © freshhoot.com2025 All Rights reserved.