Getting back to being fit: - Diet and poor appetite

Stheno · 10-07-2013 11:32PM #1

Hey,

I've been a lurker for a while, but having taken up sailing lately, and realising I need to get stronger and fitter I'm looking for some dietary advice.

I've one major blocker, I worked nightshifts for years, and have struggled since to eat breakfast.

Current diet would be:

Breakfast: Tea/Banana/Actimel
Early morning: Latte with full fat milk
Break: Tea with milk and one sugar, or herbal tea with honey
Lunch: Half a pastrami and swiss sandwich on rye bread (bought in, not made)
Break: as morning break
Dinner: Spag bol, lasagne/pizza/stew

During the day I snack occasionally on nuts.

If however there are crisps around I'll eat them, and if I have easy access to cafe lattes I'll drink up to four of them a day

I'm thinking of changing as follows:

Breakfast: As above but with scrambled eggs/porridge/bacon
Early morning: Apricots/berries/latte
Break: Same
Lunch: Soup/salad with protein (chicken/fish) veg to include lots of greens (I like spinach, rocket, pea shoots, lambs lettuce, peppers, celery, red cabbage, beetroot, carrots)
Break: As before
Dinner: Thinking of moving to stirfries, the occasional steak, roast at the weekend, then soups/salads and stews.

Also thinking of cutting out the sugar in tea,

Thoughts? I don't have any tiredness/illness issues, more I've taken up a pastime that needs me to be fitter and in better shape, and I know diet has a role to play in that.

Also when I go sailing I can drink up to 750 ml of Lucozade Sport after in about ten mins, and have been recommended to try coconut water as I don't like normal bottled water, any ideas on where I can get this?

Current daily calorie intake hits on average in excess of 2250 kcals, I am five foot eight and weigh 63.8kg

Thank you!

Stench Blossoms · 11-07-2013 06:31AM

Stheno wrote: »

I'm thinking of changing as follows:

Breakfast: As above but with scrambled eggs/porridge/bacon
Early morning: Apricots/berries/latte
Break: Same
Lunch: Soup/salad with protein (chicken/fish) veg to include lots of greens (I like spinach, rocket, pea shoots, lambs lettuce, peppers, celery, red cabbage, beetroot, carrots)
Break: As before
Dinner: Thinking of moving to stirfries, the occasional steak, roast at the weekend, then soups/salads and stews.

Also thinking of cutting out the sugar in tea,

They all look like good changes. The only thing I'd say is that if you don't feel like having breakfast in the morning then don't have it. Stir fries are great. I'd defo recommend them.

Stheno wrote: »

Also when I go sailing I can drink up to 750 ml of Lucozade Sport after in about ten mins, and have been recommended to try coconut water as I don't like normal bottled water, any ideas on where I can get this?

Current daily calorie intake hits on average in excess of 2250 kcals, I am five foot eight and weigh 63.8kg

Thank you!

You can get coconut water in any health shop and now Dunnes have started stockig it. There's the Vita? brand which is quite expensive though and I believe Dunnes actually have some alternatives.

Have you ever tried putting mint leaves in water? I know cordials aren't the best thing in the world but I was like you and wasn't waters biggest fan so I started with that and then slowly reduced it and now I can happily drink 3 litres of water a day.

Is this the only exercise you do? Are you looking to do more? The reason I ask is that it seems like a lot of calories BUT in saying that, you aren't over weight.

Space Dog · 11-07-2013 10:06AM

Stheno wrote: »

Also when I go sailing I can drink up to 750 ml of Lucozade Sport after in about ten mins, and have been recommended to try coconut water as I don't like normal bottled water, any ideas on where I can get this?

I'm pretty sure you would not like coconut water if you don't even like bottled water. It actually tatest slightly salty (I'd even say nasty, and I'm not fussy at all!). It's not really an alternative to Lucozade tastewise.

As Stench Blossom said, mint, lemon balm, lime or lemon or even cordials would probably suit you better.

thegreatiam · 11-07-2013 10:44AM

Good job learning to sail, it can be really fun, especially with this weather. I would work on mobility, you'll spend a lot of time squatting down and moving under booms and over ropes. Get you back in shape too, hauling ropes can really wear you out.

Stheno wrote: »

I've one major blocker, I worked nightshifts for years, and have struggled since to eat breakfast.

not a major blocker at all, I rarely eat breakfast. Been like that my whole life.
Make sure that when you do eat you eat decent food and it won't affect you.

Your diet seems based on convenience rather than health. You can prepare stuff to take with you if you're out sailing or at work very easily, in fact it's expected. So that will make all your changes much easier.

Stheno wrote: »

Also thinking of cutting out the sugar in tea.

depending on how much tea you drink it won't be an issue. I have tea with a lot of sugar (4/5+) but I rarely drink tea so im not overly concerned.

If you're having 15 cups a day with 2 sugars then I would suggest cutting down on the tea not the sugar.
You've eliminated a lot of processed sugar from your diet already, so that will make a big difference. Sure feel free to stop taking sugar if you want, im saying it's not that detrimental right now if you don't.

Snacks: snacking on nuts is grand, but be aware they are very high calorie. So you really should try to not overindulge them. Consider also things like beef jerky/billtong, which can be very convenient out on the water. Dried fish also for that authentic feel. Just eat a lime every now and then to avoid scurvy.

Stheno wrote: »

Thoughts? I don't have any tiredness/illness issues, more I've taken up a pastime that needs me to be fitter and in better shape, and I know diet has a role to play in that.

The changes look like a good step, home cooked stir fries and steak and veg can be extremely healthy. Use good oil like olive, coconut or local butter when cooking them.

Stheno wrote: »

Also when I go sailing I can drink up to 750 ml of Lucozade Sport after in about ten mins, and have been recommended to try coconut water as I don't like normal bottled water, any ideas on where I can get this?

This I don't get. How can you not like water?
Im not saying I like it in the same way I like coke. I love drinking coke. Water simply quenches my thirst.

it's like saying i don't like air. Its just something your body needs.

is it the taste you don't like? cos you can add flavor to it.

you can add the berries from your morning snack. If you freeze them (or buy frozen) and put them in the bottles of water they will keep it chilled and add a taste, you can also then eat the berries.

Here is a really good recipe for a flavored water, youll need to boil it tho
Take a few liters of water, heat it up, add 3-4 tea bags. let the tea infuse for 3 minutes or so.
drink with milk and sugar ;-)

you could also let it cool and add ice and sugar, mint/orange or lemon peels or other strong fruit and bring a flask of ice tea with you.

As long as you are drinking liquids then you'll be hydrated. Although I would avoid glucose drinks and anything with artificial sweeteners.

But a flask of ice tea/ice coffee/juice/fruit water/ almost anything would be fine. But I do wonder why you don't like water.

Stheno · 11-07-2013 02:06PM

They all look like good changes. The only thing I'd say is that if you don't feel like having breakfast in the morning then don't have it. Stir fries are great. I'd defo recommend them.

You can get coconut water in any health shop and now Dunnes have started stockig it. There's the Vita? brand which is quite expensive though and I believe Dunnes actually have some alternatives.

Have you ever tried putting mint leaves in water? I know cordials aren't the best thing in the world but I was like you and wasn't waters biggest fan so I started with that and then slowly reduced it and now I can happily drink 3 litres of water a day.

Is this the only exercise you do? Are you looking to do more? The reason I ask is that it seems like a lot of calories BUT in saying that, you aren't over weight.

Good on the breakfast

I actually like cordials/flavoured water so I will try that, I'll happily drink a litre of water with lime juice/lemon/lemon cordial in it, I just don't like lukewarm plain water.

I'm taking up a gym programme to build up my core strength and will be going 3 times a week

I sail three times a week plus. 824 of those calories are the lattes, so it can fluctuate.

Good job learning to sail, it can be really fun, especially with this weather. I would work on mobility, you'll spend a lot of time squatting down and moving under booms and over ropes. Get you back in shape too, hauling ropes can really wear you out.

not a major blocker at all, I rarely eat breakfast. Been like that my whole life.
Make sure that when you do eat you eat decent food and it won't affect you.

Your diet seems based on convenience rather than health. You can prepare stuff to take with you if you're out sailing or at work very easily, in fact it's expected. So that will make all your changes much easier.

The changes look like a good step, home cooked stir fries and steak and veg can be extremely healthy. Use good oil like olive, coconut or local butter when cooking them.

This I don't get. How can you not like water?
Im not saying I like it in the same way I like coke. I love drinking coke. Water simply quenches my thirst.

it's like saying i don't like air. Its just something your body needs.

is it the taste you don't like? cos you can add flavor to it.

you can add the berries from your morning snack. If you freeze them (or buy frozen) and put them in the bottles of water they will keep it chilled and add a taste, you can also then eat the berries.

But I do wonder why you don't like water.

Thank you

As above I'm starting a gym programme to build up my core strength, I'm very flexible, so mobility is not a problem

Strength is more so.

I detest lukewarm water, it just tastes of nothing, a really cold bottle of water I enjoy. Anything that flavours water such as juice/cordial is fine, thanks for the tip on the frozen berries

Made a start today, going to have chicken breast marinated in tomato and pepper with peppers, sugar snaps, and carrots on rice noodles for dinner

thegreatiam · 11-07-2013 02:24PM

Stheno wrote: »

I detest lukewarm water, it just tastes of nothing, a really cold bottle of water I enjoy. Anything that flavours water such as juice/cordial is fine, thanks for the tip on the frozen berries

Right, well that's normal. no-one likes luke warm water.

The berries are a good idea if youre out sailing and dont have a cooler. Put them in the water before you leave and keep them out of the sun. (in a carrier bag tied to string and thrown overboard will keep drinks cold.)

Stheno · 24-07-2013 11:27PM

Slowly making these changes, I've been up to my snot lately so not done all.

Have added the banana to breakfast, started eating more fruit, swapped out the sugary drinks for more water based drinks, cut out the one sugar per tea, I drink about three litres of tea a day.

Am already feeling the benefits, more energy and just feel better all over.

In the next week am planning to sort out dinners, then I'll work on lunches, I'm finding doing it one meal/snack at a time is making it easier

Thanks to you all for your help, I'll probably be back with more progress updates.

I've identified other meals I like that I'll be adding in, things like omellettes, beans, chilli, all good high protein meals I think?

Rower2 · 25-07-2013 07:34AM

How often do you sail ands do you know how many.ovals you burn

Stheno · 25-07-2013 02:18PM

3-5 times a week, for an average of 1.75 hours each time, myfitness pal gives the lowest calorie consumption for it @ 150 calories an hour.

I also spend sixty percent of my time in work on my feet and moving about, as opposed to sitting at a desk.

Stheno · 27-07-2013 12:37AM

I've become a great fan of cool water, helps a lot in the gym

Currently drinking close to a litre per gym session, so removing that phobia as well

Stheno · 03-08-2013 07:22PM

More a post for me to remember progress I've made than anything else, but also looking for a bit of advice.

So I moved on to changing lunch this week.

Diet this week looked like:

Breakfast: Tea at home, caffe latte on the way to work.
Morning snack: Banana
Additional snack: 2-4 brazil nuts
Lunch: Skinless chicken breast, boiled egg, tomato, cucumber, mixed peppers, and grated cheddar
Snack: 3 x 16 oz tea with minimum milk, 1 sugar per cup (three cups)

Dinner has varied. Today I was out for breakfast (3 scrambled eggs, 2 bacon, 1 slice toast) drank a few coffees during the day along with water, then a 10oz steak with a mixed salad for dinner.

I'm tracking what I'm eating on myfitnesspal, and hitting over 2000 cals per day, but having problems getting it to add in my gym training as it's all weights/exercises, do I need to add these in individually?

And I seem to be on a permanent carb deficit at a 45% carb, 35% protein, and 20% fat deficit, whilst I'm constantly over on protein and fat.

Is this a bad thing? I'm not putting on weight at all, rather I'm gaining muscle.

GreenGables · 04-08-2013 06:49PM

Stheno wrote: »

Also thinking of cutting out the sugar in tea,

I've just recently done this. My teeth are much happier and my skin is looking better. I also feel better overall.

Getting back to being fit: - Diet and poor appetite

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