BigJim
Member
Hey guys,
Just wondering if i can get some advice in making some changes to my diet. Here is EVERYTHING i ate yesterday. I pretty much eat exactly this except might mix it up with eggs/omelet for dinner or salad instead of vegies etc but this is pretty much it:
0600
2 Eggs – Cal294 Pro19.1 F24.2g Carb0.4
1 Rash Bacon - Cal114 Pro15.7 F5.5 Carb0.5
300mL Skim milk – Cal105 Pro10.5 F0.3 Carb14.7
30g WPI Cal135 Pro31.9 F0.3 Carb0.6
1000
Apple - Cal68 Pro0.4 F0 Carb14.6
1200
Half potato - Cal20 Pro1.2 F0 Carb5.6
1 carrot – Cal27 Pro0.7 F0.1 Carb4.1
half cup peas - Cal44 Pro3.6 F0.3 Carb4.8
200g steak – Cal354 Pro63 F11 Carb0
1400
Banana – Cal99 Pro1.9 F0.1 Carb21.8
1600
75g nuts – Cal446 Pro17.6 F36.9 Carb9.9
1800
Half potato - Cal20 Pro1.2 F0 Carb5.6
1 carrot - Cal27 Pro0.7 F0.1 Carb4.1
half cup peas - Pro3.6 F0.3 Carb4.8
200g chicken breast – Cal330 Pro62 F7.1 Carb0
2030
300mL Skim milk – Cal105 Pro10.5 F0.3 Carb14.7
30g WPI Cal135 Pro31.9 F0.3 Carb0.6
Total
Cal 2367, Pro 275.5g, Fat 86.8g, Carb 106.8g
This is pretty much what i have eaten everyday (minus cheat days) for the last 5 months and has worked really well seeing me lose 23kg. Now i need to try and get the calories down but still keep the protein up and was wondering what i can do to do this? I am basing this on the bodyweight(pounds) x 10 so 270 x 10 = 2700calories. Note than when i started this diet i was eating ~2300calories instead of 3200 going by the bodyweight x 10 method and consistently lost 1kg+ per week.
The only obvious thing i can see here is to drop the peanuts as they are high in all departments, i did read somewhere they where good to eat because they are hard and make your metabolism work for longer but i might have misinterpreted that?
Appreciate your advice fellas,
James.
Just wondering if i can get some advice in making some changes to my diet. Here is EVERYTHING i ate yesterday. I pretty much eat exactly this except might mix it up with eggs/omelet for dinner or salad instead of vegies etc but this is pretty much it:
0600
2 Eggs – Cal294 Pro19.1 F24.2g Carb0.4
1 Rash Bacon - Cal114 Pro15.7 F5.5 Carb0.5
300mL Skim milk – Cal105 Pro10.5 F0.3 Carb14.7
30g WPI Cal135 Pro31.9 F0.3 Carb0.6
1000
Apple - Cal68 Pro0.4 F0 Carb14.6
1200
Half potato - Cal20 Pro1.2 F0 Carb5.6
1 carrot – Cal27 Pro0.7 F0.1 Carb4.1
half cup peas - Cal44 Pro3.6 F0.3 Carb4.8
200g steak – Cal354 Pro63 F11 Carb0
1400
Banana – Cal99 Pro1.9 F0.1 Carb21.8
1600
75g nuts – Cal446 Pro17.6 F36.9 Carb9.9
1800
Half potato - Cal20 Pro1.2 F0 Carb5.6
1 carrot - Cal27 Pro0.7 F0.1 Carb4.1
half cup peas - Pro3.6 F0.3 Carb4.8
200g chicken breast – Cal330 Pro62 F7.1 Carb0
2030
300mL Skim milk – Cal105 Pro10.5 F0.3 Carb14.7
30g WPI Cal135 Pro31.9 F0.3 Carb0.6
Total
Cal 2367, Pro 275.5g, Fat 86.8g, Carb 106.8g
This is pretty much what i have eaten everyday (minus cheat days) for the last 5 months and has worked really well seeing me lose 23kg. Now i need to try and get the calories down but still keep the protein up and was wondering what i can do to do this? I am basing this on the bodyweight(pounds) x 10 so 270 x 10 = 2700calories. Note than when i started this diet i was eating ~2300calories instead of 3200 going by the bodyweight x 10 method and consistently lost 1kg+ per week.
The only obvious thing i can see here is to drop the peanuts as they are high in all departments, i did read somewhere they where good to eat because they are hard and make your metabolism work for longer but i might have misinterpreted that?
Appreciate your advice fellas,
James.