Opinions on my diet..?

LukeMca
LukeMca Posts: 16
in Food and Nutrition
Hi guys,

So...I've been at it (my weight loss journey) for some months/almost a year now, and I can happily say I've lost over 20kg ;) (I was 94, now I'm sitting at around 72; 4 - 5 kg's to go!). More to the point though...I just wanted some opinions on the foods I generally eat throughout the day (I try to keep it as consistent as possible).

So here goes..

BREAKFAST:
. 1/2 cup of oats w/ equivalent quantities of water + frozen raspberries on top
. 1 banana
. 1/2 a bar (serving) of Oat Slice (Almond & Apricot) - All Natural Bakery (sometimes eat it on the train to uni as opposed to breakfast)
. Usually a glass (serving) of V8 Breakfast juice, although I'm considering cutting it out all together to avoid the added sugar.
. Green tea (drink about 4 glasses a day)

LUNCH:
. (sandwich with the following ingredients..):
- 2 slices of wholemeal sandwich bread
- 4 slices of deli chicken breast
- ~4 slices of tomato
- 2 slices of (light) cheese
. 30g of walnuts/almonds
. 1 pink lady apple (large)

DINNER:
. Chicken breast (225g)
. 1 large egg (fried)
. 1/2 cup-ish of mixed veg.

SNACKS:
. Occasionally have unsweetened/natural yogurt with oats

I exercise 6 days a week (cardio) on the exercise bike (~30mins) & I'm just starting to reintroduce weight-training into my routine as of tomorrow (:

I've lost over 20kg's so I must be doing something right! But I'd like some advice/input :)

Thanks in advance,

Luke.

EDIT: Keep in mind that I don't eat all of those items (Lunch) in one sitting..so I'm basically eating 5 - 6 meals throughout the day.
EDIT 2!: Oh, I forgot.. I drink water consistently throughout the day (:

Replies

  • LukeMca
    LukeMca Posts: 16
    Bump D:
  • ToughTulip
    ToughTulip Posts: 1,118 Member
    What are your macros?

    Looks yummy and healthy to me!
  • LukeMca
    LukeMca Posts: 16
    I'm not familiar with the term "macro"? :P
  • xarge
    xarge Posts: 484 Member
    I'm not familiar with the term "macro"? :P

    Your daily goal of macronutrients, most importantly carbohydrates, proteins and fat. Calcium, iron etc if you have special conditions.

    Also your height will help. I'm not sure if you're eating enough with the above menu to support any weight lifting, especially since you're still 19.

    Making your diary public will help ;)
  • LizaArg
    LizaArg Posts: 88 Member
    Looks good but I do feel you may want to try more fresh veggies - the V8 is ok but still high in sodium. Maybe put your dinner or lunch on a salad or saute a little spinach, etc., in olive oil. I'm not an expert Luke, so this is just my opinion. I feel you need more veggies and good fats, maybe a little less bread/dairy (switch it out once in awhile). Try it if you are so inclined... otherwise, congrats! You are obviously doing something right if you are losing. Best wishes!
  • LukeMca
    LukeMca Posts: 16
    I'm not familiar with the term "macro"? :P

    Your daily goal of macronutrients, most importantly carbohydrates, proteins and fat. Calcium, iron etc if you have special conditions.

    Also your height will help. I'm not sure if you're eating enough with the above menu to support any weight lifting, especially since you're still 19.

    Making your diary public will help ;)

    Sorry I should've provided some more information! :P I've updated my privacy settings to public so you should be able to see my food diary.

    My height is 177ish cm if that's any help. :P
  • xarge
    xarge Posts: 484 Member
    Sorry I should've provided some more information! :P I've updated my privacy settings to public so you should be able to see my food diary.

    My height is 177ish cm if that's any help. :P

    Your macros seem good (I could nag a bit but that'd be really biased :p). I suggest cutting down on carbs a bit and upping your protein. 130-140 grams of protein as opposed to 100 grams on average will help you keep full longer as a start. If you're planning a mid to intense heavy lifting, you should increase it even more. Keep in mind that you're 19 and your body is a furnace if you don't have any medical conditions, so don't be shy on increasing your calories according to your training if needed. You're eating around your basal metabolic rate and if you're planning to build some muscle you'll have a hard time after a while if you don't start eating at a reasonable surplus as at 177cm and 72 kg, you don't have much deposits left to fuel muscle gain on a deficit.

    As for sodium, on some days you average on upper limit. How's your water intake? If you're not drinking enough, you may be retaining some water weight already.
  • LukeMca
    LukeMca Posts: 16
    Sorry I should've provided some more information! :P I've updated my privacy settings to public so you should be able to see my food diary.

    My height is 177ish cm if that's any help. :P

    Your macros seem good (I could nag a bit but that'd be really biased :p). I suggest cutting down on carbs a bit and upping your protein. 130-140 grams of protein as opposed to 100 grams on average will help you keep full longer as a start. If you're planning a mid to intense heavy lifting, you should increase it even more. Keep in mind that you're 19 and your body is a furnace if you don't have any medical conditions, so don't be shy on increasing your calories according to your training if needed. You're eating around your basal metabolic rate and if you're planning to build some muscle you'll have a hard time after a while if you don't start eating at a reasonable surplus as at 177cm and 72 kg, you don't have much deposits left to fuel muscle gain on a deficit.

    As for sodium, on some days you average on upper limit. How's your water intake? If you're not drinking enough, you may be retaining some water weight already.

    I generally don't log my water intake (I don't think it's that important), but I do drink quite a lot of water + green tea (I probably drink 3 - 4 cups of green tea + 2 thermal bottles (the big, metal ones that keep in heat) of water & the occasional glass of water a day :P
  • xarge
    xarge Posts: 484 Member
    I generally don't log my water intake (I don't think it's that important), but I do drink quite a lot of water + green tea (I probably drink 3 - 4 cups of green tea + 2 thermal bottles (the big, metal ones that keep in heat) of water & the occasional glass of water a day :P

    I'll go full throttle gross. If your pee is clear and not yellow, then you're good :laugh:
  • OnionMomma
    OnionMomma Posts: 938 Member
    I generally don't log my water intake (I don't think it's that important), but I do drink quite a lot of water + green tea (I probably drink 3 - 4 cups of green tea + 2 thermal bottles (the big, metal ones that keep in heat) of water & the occasional glass of water a day :P

    I'll go full throttle gross. If your pee is clear and not yellow, then you're good :laugh:

    Yes this.....LOL

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