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Advice on diet

  • 29-11-2012 12:04am
    #1
    cgpg5
    Closed Accounts Posts: 4,656 ✭✭✭


    Hi guys,

    Was looking for a bit of advice on my diet. Basically I'm 21, 5"11 male, usual weight 13st 7lbs - 14st. Down around 13 now as I've been out of gym for a while due to injury so lost a bit of power but I'd say my optimum weight is just below 14 stone.

    I gym about 5 days a week doing intense weight training and like to run about 3 days a week and swim on 2 mornings a week, so overall I'd do cardio about 5 days too.

    I'm out of action now though for about 4 weeks but hoping to get back properly in the next week or two.

    Basically I'm looking to lose a few % bodyfat, it's around the 15 at the moment, while maintaining my muscle mass. I eat regularly enough to keep up my mass

    So any advice welcome. As it stands this is roughly it. I'm not really educated in the area so not sure if doing it right

    Breakfast- Porridge, scrambled eggs, 2 slices brown toast

    Mid- morning- Fruit (Apples, raisins for energy)

    Lunch- Brown-bread and smoked salmon/ham

    Afternoon- Gym.

    After Gym (Dinner)- Chicken, veg

    Evening- Salmon

    Anything in particular need to cut out/add. Not really wide to this calorie craic if I'm honest :P


Comments

  • #2
    double GG
    Registered Users, Registered Users 2 Posts: 3,623 ✭✭✭double GG


    cgpg5 wrote: »
    Hi guys,

    Was looking for a bit of advice on my diet. Basically I'm 21, 5"11 male, usual weight 13st 7lbs - 14st. Down around 13 now as I've been out of gym for a while due to injury so lost a bit of power but I'd say my optimum weight is just below 14 stone.

    I gym about 5 days a week doing intense weight training and like to run about 3 days a week and swim on 2 mornings a week, so overall I'd do cardio about 5 days too.

    I'm out of action now though for about 4 weeks but hoping to get back properly in the next week or two.

    Basically I'm looking to lose a few % bodyfat, it's around the 15 at the moment, while maintaining my muscle mass. I eat regularly enough to keep up my mass

    So any advice welcome. As it stands this is roughly it. I'm not really educated in the area so not sure if doing it right

    Breakfast- Porridge, scrambled eggs, 2 slices brown toast

    Mid- morning- Fruit (Apples, raisins for energy)

    Lunch- Brown-bread and smoked salmon/ham

    Afternoon- Gym.

    After Gym (Dinner)- Chicken, veg

    Evening- Salmon

    Anything in particular need to cut out/add. Not really wide to this calorie craic if I'm honest :P

    To cut body fat you have to eat a calorie deficit. Only way to do this is count your calories. Use myfitnesspal or something similar for it.

    Your diet seems pretty good protein wise but you seem to lack a lot of any sort of fats.

    How many eggs are in your scrambled eggs? Whole or egg whites?

    How much porridge? With milk (full fat/low fat) or water? How much chicken/salmon/veg?

    Do you know how many calories you eat now?

    Throw your typical diet into a calorie counter online and see what figures you get.


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