Help with a typical day's food (Male, 39 yo, 70.7kg)

TheTrimTim

Hi there, I was looking for some help with a typical day's food and intake. I'm 39, male and currently 70.7 kg (from just over 80kg 6-8 weeks ago). I'm looking to tone up a little, reduce a couple more inches from my waist time (34 inches -> 32 inches) and generally build up my body muscle. I'm currently eating around 1200 calories (I know many will say that's too low) but currently I've been doing so and loosing weight and gaining some muscle. I'm not into muscle building protein shakes and all that jazz - I just want to use normal foods, although I do typically once a week have a 30g protein bar. I generally exercise 2 to 3 times a week, using between 300 and 550 cal per session.

Anyway, I've attached below a picture of a typical day's food intake and wondered if anyone had any improvements. In case you wish to see my diary in general, it's open to the public, although I need to say that for the past 10 days or so I've been on holiday and got a food bug so my more recent diary entries are not typical (you may need to look at Apr and early/mid May dates for typical intake).

It would be great if someone could set me up with a typical daily food menu based upon the day shown below, but I don't know if anyone can do that or not.

Anyway, thanks in advance and I look forward to hearing your comments..

A_New_Horizon

I personally don't think you are eating enough (which I am sure you will hear alot). Usually, when men want to build muscles/tone, they consume more calories. Strength/weight training doesn't burn alot but it does help burn fat, so I know most men consume more food. Hopefully, someone will come along to help you more, but this is just my opinion.

MoreBean13

Bump for Tim.

nyteyz82

Keep doing what your doing, just up the calories a little. to tone muscle do light weights and lots of reps, this will help define the muscle, e.g. biceps, do 4 sets starting at 25 reps and drop the weight each set and increase the reps. Also get yourself a good protein powder, this will help with the calorie intake and will also help repair the muscle (not build it), have it within 30 minutes of finishing your workout. Also only work on a muscle group or 2 at a time and rest them for a at least 4 - 5 days between workouts to allow the muscles to recover. e.g Monday Legs and Chest, Wednesday Back and Shoulders, Friday Arms and Abs.

Hope this helps.
Cheers
John

ladyace2078

I recommend eating around 1800-2000 calories at least and eat more protein (which may require a protein shake, or at the very least high protein snacks). If you truly want to build muscle you need to eat enough food and lift heavy (target 4-6 reps...New Rules of Lifting is a great book to learn more about it). You'll gain muscle, burn more calories, and lose inches by changing your body composition if you eat properly.

BTW - I'm 5'11", 174 lb 32 yr old female. I lift heavy and do HIIT cardio 3x a week and run 3x a week. I eat 2400 calories a day and 130 g of protein a day. Check out this website to calculate what you should eat: http://scoobysworkshop.com/calorie-calculator/

TheTrimTim

Thx for the comments so far. As I said I don't want to get into protein shakes so additional food suggestions would be great!

ladyace2078

My diary is open if you want to peruse for ideas. For protein snacks:

cottage cheese
greek yogurt
nuts
eggs
chicken breast + guacamole
Then I have protein at most of my meals (except breakfast): usually chicken or fish, but I also eat pork, steak, and lamb.

And I know you don't want to try protein bars/powder/shakes, but it is the only way I have been able to come close to my daily target protein:
Pumpkin Protein Muffins (http://www.myfitnesspal.com/topics/show/390630-super-easy-pumpkin-protein-muffins)
Clif Builder Protein Bars
Jay Robb Egg White Vanilla or Chocolate Protein Powder - mixed with water in in a fruit smoothie