my current diet,any help

wigan · January 31st, 2008, 12:52 PM

Hey!
Ive recently started training again after having not trained seriousley for about a year.Last year i was in good shape although i never realy appreciated it at the time,it is only now i think back and think that i looked pretty good.I had been training for about 3 years lifting weights 5 times a week and did mma for 1 year,i ate pretty well although i could have ate better it felt like too much commitment not to eat sum of the bad foods i liked on occasion,but over time i got into pretty good shape,i was about 190 pounds and had a flat stomach although couldnt see that much of my abs.
Now im at 175 pounds i still have a flattish stomach and can see the shape of my abs at the top a bit but not at the bottom and as summer will be here soon i want the beach body look and maybe put on 5 pounds of muscle.i am lifting 5 times per week with a good rountine including all the body parts eg,forearms and legs,i see too many people in the gym not squatting.I am also doing a body pump session at the gym which is a hour long using free weights doing approx 100 reps on all major body parts which can burn 500 calories per class,i am also going to run for 20 mins each day.This is what i have typically been eating the past 2 weeks,and any advice on how i could improve would be great thanks.
8am-2 slice of white bread with low fat cottage cheese
12am-chicken breast on white bread with salad
5pm-whey protein shake mixed in water-then go gym
6pm-whey protein shake mixed in water
7pm-chopped chicken breast stir fried with vegetables or 1 cod fish in breadcrumbs with vegetables
I drink about 10 pints of water throughout the day and often snack on mixed nuts,i am also going to get sum flax seeds and maybe have them in porridge in the morning instead of the toast with cottage cheese,and also im going to get sum flax seed oil,i also have a piece of fruit on most days normally an apple or orange mostly after training.
So that is my diet,i dnt know much about dieting jus bits of info i have read on here and other sites,if anyone could tell me how to improve my diet that would be great!,also what sort of results can i expect in losing fat with this diet? also am i eating enough protein to prevent muscle loss?
Any help is greatly appreciated thanx!
James.

**falconfootball** · January 31st, 2008, 01:09 PM

throw out the white bread, replace with oatmeal (AM only), and whole wheat bread for your sandwich. Processed, refined, and bleached flour that is in the white bread offers little nutrition. Many white breads also include the dreaded HFCS, also bad for your body, and we haven't begun to talk about the preservatives! Arnold himself referred to it as the "White Death"

Add some fruits or veggies. With every shake I make sure there is something solid, so and apple, orange, or banana would only help you here.

**varbo** · January 31st, 2008, 01:18 PM

I agree but with a little bit of a difference. I'd put the peice of fruit in with the shake before going to the gym and maybe mix your protien with a sports drink after. I've always read that you want slower carbs like fruit before to provide the energy and fast carbs like a sugarry drink after to spike the insulin.
May be wrong but thats what i've taken from the research I've done.

jorcaryvan · January 31st, 2008, 08:40 PM

Like falconfootball says your diet needs more vegetables an fruit. You need to add a little bit more carbs to your diet, if not your body will suffer. Also you can replace white bread with whole wheat bread if you like.

**wildstang** · January 31st, 2008, 11:24 PM

add the carbs needed and ditch the white bread as everybody states and when it comes to the carbs majority during the day and limit the carbs in evening, except if your workout is in the evening.

wigan · February 1st, 2008, 06:30 AM

Thanks everybody!!! So ill be making the suggested changes starting today.I had poridge for breakfast today.But apart from the suggested changes my diet is sound? And 1 question,whats everyones view on nuts as a dietary aid? I read there good at helping fat loss due to the good fats they contain.Also im going food shopping later,my favourite day of the week lol and ill be getting some flax sedds and flaxseed oil,anyone eat/use this? or any similar alternative?

**varbo** · February 1st, 2008, 07:50 AM

As far as I know, nuts are a great snack as long as it in moderation. I tried flax seed oil in liquid form and couldn't do it. The taste just killed me. Now I use Salmon Oil capsules. Problem with those is that depending on what I eat, I'll sometimes end up belching the fish taste.

wigan · February 1st, 2008, 08:46 AM

i know what you mean i took cod liver oil and i had the same problem lol

tahirtheram86 · February 18th, 2008, 01:50 AM

to be honest, if you're looking to shed some bodyfat, the flour within ALL breads are refined, meaning they stimulate insulin as a result of a fast release and you ultimately store bodyfat. your pre-workout shake should be mixed in milk for a slower release or taken with a tbsp of NATURAL peanut butter if you must have it in water. you only leave an hour between your pre-workout shake and your post-workout shake so i would bump that up to 2 hours. take your first shake at 17:00, train at 18:00, second shake at 19:00-19:30. try and have maybe a couple of bananas with the post-workout shake or an orange and then a tbsp of rice with the stir-fried chicken breast after that. remember that you can't build and cut at the same time. cutting up requires shedding bodyfat and MAINTAINING as much mass as you can whilst building muscle requires a certain degree of bodyfat (not alot!! abs should be visible, not ripped) and i personally belive there should also be a source of carbs in every meal to support muscle gains. a calorie is not just a calorie. i have adapted your eating routine below.

8am-6 tbsp porridge oats with 200g low fat cottage cheese
12am-chicken breast on salad w/ 2 boiled baby potatoes
5pm-whey protein shake mixed in water + tbsp natural peanut butter-then go gym
7pm-whey protein shake mixed in water
7pm-chopped chicken breast stir fried with vegetables or 1 cod fish in breadcrumbs with vegetables plus tbsp rice with either option

inthecircle · February 18th, 2008, 11:45 AM

Quote:

Originally Posted by varbo

I agree but with a little bit of a difference. I'd put the peice of fruit in with the shake before going to the gym and maybe mix your protien with a sports drink after. I've always read that you want slower carbs like fruit before to provide the energy and fast carbs like a sugarry drink after to spike the insulin.
May be wrong but thats what i've taken from the research I've done.

Protein after is just what the muscle fibers need.