What is wrong with my diet?? FEEDBACK PLEASE!!

kklou1985
kklou1985 Posts: 9
in Food and Nutrition
Hi All,

I am just entering my 4th week of NROLFW, and havent lost a single pound. Now I know what your thinking, "but what about your measurments?" I was thinking the same thing, but no. Measured mysefl yesterday and nothing has changed.

So I know I am doing a good job in the gym. Following all of the exercises to the book, lifting as heavy as I can without sacrificing form, and feeling a "good ache" on my days inbetween. I am doing 5 minutes on the treadmill before my weights session to warm up, but thats about it for cardio (as the book says!)

So that has me thinking it must be my diet. Below is a standard day (at the moment I dont really change much between a workout day and a non workout day - FYI workout days are Mon, Wed, Fri before work:

Breakfast (after workout) - 1 reflex protein shake, 2 boiled egg whites

Lunch - either tuna/chicken salad, sushi, tomato soup, plus 1 40 calorie hot chocolate to satisfy my sweet tooth

Dinner - either chicken and veg with sweet potato and sometimes cottage cheese, or homemade chilli/bolognese with a small amount wholegrain pasta or rice.

Desert - natural low fat yoghurt with straberries and a banana, with honey to sweeten.

Snacks - if I snack it will be on almonds, or a bit of ham, or an apple

Drinks - I drink at least 2.5 litres of water a day, plus I have about 4 cups of green tea as well.

I have had a few cheat snacks since I started, and even 1 cheat meal, but that cant make such a big difference can it? I have gone from someone who did NO exercise and ate pretty poorly (lots of weekend and evening binging) to the above.

So please, any advice is appreciated. Am I not eating enough calories? Am i not splitting my calories between enough meals? Am I eating too much? I am new to all of this, so please be gentle!!

Please also tell me what Im doing right, like I feel my breakfast is a good one?

Thanks everyone!!
x

Replies

  • vorgas
    vorgas Posts: 741 Member
    Opening your diary would make things easier.

    That being said, and these are pretty minor points:
    1: Your breakfast coming after your workout is a lot of protein. Probably more than your body can absorb in that time frame. Try having the shake before the workout. The extra energy may even help you exercise harder.
    2: Depending on portion size, your BMI, etc you probably aren't eating enough food.

    You certainly seem to have healthy food choices, so that's good. Probably just a little bit of fine tuning necessary.
  • LiezelWeasy
    LiezelWeasy Posts: 11
    Have your protein shake an hour prior to your workout.

    also, more cardio combined with weight training will do the thing! you need to do about 45mins of cardio per day.

    Interval training is also always a winner.
  • djvsfood
    djvsfood Posts: 32
    Calorie deficit if your trying to lose weight. Calculate to find out what your BMR and activity levels are. If you know your LBM (lean body mass) its more accurate. You should be at a deficit of 500 cal/day = 3500 cal/week. 1 pound = 3500 calories. Takes some time for your body to get used to the different kind of foods it's not used to. Good luck


    BMI is a tool that does't work and is inaccurate.
  • TavistockToad
    TavistockToad Posts: 35,719 Member

    more cardio combined with weight training will do the thing! you need to do about 45mins of cardio per day.

    not true
  • chooriyah
    chooriyah Posts: 469 Member
    If you open your diary people can give more constructive feedback. Also, what is your goal weight and current weight? If you have relatively less to lose, it's going to take longer.
  • LiezelWeasy
    LiezelWeasy Posts: 11

    more cardio combined with weight training will do the thing! you need to do about 45mins of cardio per day.

    not true

    works for me!
  • TavistockToad
    TavistockToad Posts: 35,719 Member

    more cardio combined with weight training will do the thing! you need to do about 45mins of cardio per day.

    not true

    works for me!

    and thats great, but you dont HAVE to do cardio for fat loss.
  • cjcmrn
    cjcmrn Posts: 134 Member
    really watch your sodium too. sushi, ham, canned soups, etc. contain a lot of sodium which will result in your body having a lot of water weight.
  • kklou1985
    kklou1985 Posts: 9
    If you open your diary people can give more constructive feedback. Also, what is your goal weight and current weight? If you have relatively less to lose, it's going to take longer.

    You may have hit the nail on the head here, the reason my diary is closed is because i havent really been tracking....so I suppose even though the food im eating is good, maybe im not eating enough of it? Will start tracking from tomorrow and will open up my diary for the world to see!

    Using the method in the book, i should be hitting 1900 cals on workout days and 1700 on non workout days.

    Does anyone have any suggestions for lunches? This is where I really feel I am missing out on calories.... tuna mayo salad comes in at around 300 calories max, and feel I could get more out of my lunch meals. Any ideas?

    Thanks x

Categories