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Critique my diet - AKA help a fatty lose weight... (Read 70397 times)

fatneck

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So I've always been known for being an underachieving fat nature helm and every year I work hard at losing weight before Font and put it all back on over the course of a summer's fishing! I can climb 7a on a really good day but would like to do this more often and expect that losing weight is a key ingredient in being able to do this.

I currently weigh around 90kg and last year I managed a four year low of 87kg before I left for Font, I'd like to beat that this year and would like to be around 85kg. (I say "around" because my weight never settles and varies a kilo either way with great regularity!)

I have always loved fatty foods and seem to be able to put on weight easier than anyone I know (family included) so this is hard for me! Oh to be 25 again and able to eat what I want at stay at 80kg!!  :boohoo:

Other info - my wife is incredibly fussy about food, this limits "acceptable" family meals and as I do all the cooking I prefer not to have to cook two different meals. I hate running and always seem to get injured when I try but i do walk to work most of the time (2 miles each way). I'm doing the January Sharkathon, training 3 nights a week and currently climbing indoors twice a week and outdoors when I can.

Here is my current diet plan, please let me know what changes you might suggest and/or alternatives to what I am doing...

Breakfast - 1 banana
Lunch - Large box of salad containing variously - 1 carrot, some onion, a tin of tuna/sardines, some sweetcorn, raw mushrooms (4) half a bag of pre-packed salad leaves, some diet salad dressing.
Tea - assorted meals with the rest of the family with a focus on reduced portion size and increased amount of veg (green beans, carrots, broccoli, peas) - typically from the following list of acceptable meals;

  • Toad in the hole
  • Spag Bol
  • Pasta with various meats/fish, cheese, pesto etc
  • Chicken in bacon type affairs
  • Pizza/chips/chicken nuggets etc
  • Potatoes

Snacks - I will typically eat 2 apples and 2 tangerines through the day.


I have cut out all the crisps, nuts, beer etc. Never been a big fan of chocolate/sweets...

Questions -

1. Am I eating too much/not enough fruit - aware that there is a lot of sugar etc.
2. Should I bite the bullet and cook one meal for me and one for the rest of the family?
3. Will the feeling of being hungry all the time fade?

Many thanks!

SA Chris

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All rings very true, I'm in a similar boat.

It looks good to me non-expert eye. just a question of sticking with it, and also eating sensibly before and after training sessions.

Avoid prepacked salad leaves if you can, some have nasty preservatives in the bag to keep them fresh, tearing up a lettuce every couple of days isn't that hard.

If you are concerned about too much fruit sugar, try snacking on veg; cherry toms and carrots are as easy to snack on as fruit.

When eating with the family keep your portion of the high fat stuff (pizza, chips, chicken nuggets) to a minimum and have bigger potions of veg, boiled new potatoes, rice. Eat with them, but do it right.

Avoid snacking, sugar binging and make sure you hydrate!


fatneck

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Hydration is a good call, thanks Chris... Also, good knowledge on the pre packed salad shizzle...

Also in terms of eating before/after training etc today is a classic example. Work all day then hitting the wall from work, climbing 4 till 6 then prob wont eat before 7.30 (late for me). What would constitute eating sensibly? Should I pack tea as well?

Am a complete novice when it comes to thinking about protein, should I invest in some shakes for straight after climbing?

Also at home I generally train after tea and once the nipper's in bed between 7.30 and 8. Should I then take on some protein to maximise gains? Again, would seem a protein shake the best way forward?

Sorry for all the questions...

SA Chris

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Like I said, non-expert, but general advice seems to be some carbs before training, hydration during and protein after? I don't bother with protein shakes (maybe I should), opt for milkshake instead, but I'm sure I'll be corrected very shortly if I've got it wrong.

I usually train at the wall late compared to you; get to the wall by 7 and there 'til about 9:30. Usually have some soup or microwave rice or pasta pot at work at about 6 so I don't feel too full when training, and have milkshake on the way home. At home I normally eat with kids at 5:30 -6 or so, then train at about 8 when they are in bed and milkshake afters.

chris05

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I am certainly no expert but when has that ever stopped anyone giving their oppinion on the internet? Personally I would never be able to manage on a banana and a salad for the entire day. Any diet needs to be sustainable if you want to keep the weight off. I believe its better to have a larger (but healthy) breakfast to keep you going for the day and then try to restrict later meals.

Personally I am rubbish at limiting my food intake (although I generally eat fairly healthily) and rely on upping my exercise levels to reduce weight (Something that I need to do after the recent feasting period).

kelvin

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Dump the banana at breakfast for a start - it's loaded with sugar and you're starting the day with a sugar rush and that just sets the tone for what your body wants that day.

Try having protein instead. Salmon and eggs, even lean bacon and eggs will fill you up and you're avoiding that big sugar spike. If that sounds like effort in the mornings (often does to me) then a quick egg omelette may work for you. Just try and avoid having carbs if you can... I find I'm better skipping breakfast altogether rather than having carbs as carbs just leave me ravenous by 9.30am.

I'm no expert, I just have a nutritionist trainer dude of a mate who points me at info from time to time but 6 years ago I did weigh 98kg and now I'm 78kg. Also for me, eating at the right times has made a difference. Same food as before (when I was 85kg) but now I time it a lot better, in conjunction with when I train, which can mean I eat as late as 10pm some days.

Best of luck anyways.

 :)

Paul B

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Personally I'd look into grazing if you're feeling hungry a lot of the time. By eating smaller portions more often you can kick-start your metabolism into getting things going. Your diet looks  to do the opposite of this (IMO) and even if you lose weight you may find that you put it on a lot quicker when you stop. /2p

Muesli

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Hi Fatneck,


For what it is worth I was 90kg this time last year and am now 79kg. I did make some changes to what I ate and it is not that different to what what you are suggesting (probably a bit less strict if anything). I cut out the cakes, biscuits, puddings etc as you suggest. I think What made the whole thing work for me was upping the amount of aerobic exercise. Like you I didn't enjoy running very much but I did like cycling and made that my method of daily commute. This comes to about an hour of cycling per day. This coupled with two to three wall sessions per week helped me lose weight and made a big difference to my general fitness.


The improvement in general fitness has also had a knock on effect so that I can now go running without it being a really unpleasant experience. So now I can have a bit more variation in aerobic exercise and I do think that the running is a more efficient for weight loss than just the cycling which did tends to give me bigger upper legs.


So I would say attack the problem from both directions certainly watch what you eat within reason but try and get 30 to 40 mins of aerobic exercise (with you heart rate up to ca. 75%max) per day.


Good luck and don't be disheartened if you don't see quick or even constant improvments. I found the weight loss stared quite slowly then quickened pace in the summer but with ups and downs throughout.

Edit: I did cut out bananas as well  :)

andy popp

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With everyone dissing the banana you may need an alternative breakfast. Don't know how pressured mornings are for you but they are fairly so for me and I guess many of us; my weekday breakfast is normally a bowl of porridge oats that have been soaked over night - I use soya milk as I'm vegan but am guessing low fat cow's milk (or other) would work. The oats break down to a nice creamy texture, getting rid of the need for cooking and making them very digestible. I've been told the soaking has a similar to effect to sprouting beans in terms of upping nutritional content but I've no idea if its true. Might be a quick alternative to porridge?

SA Chris

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Interesting Andy. I usually do mine from raw in the microwave (2 mins), maybe a quick blast after soaking to take the chill off?

I also hate running, thanks to doing too much in National Service I still can't get back into it, even 25 years later. I cycle or sometimes swim when I can be bothered.

fatneck

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Thanks everyone!

Going to buy some oats and think about doing some aerobic exercise whilst browsing...

siderunner

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 :agree: with pretty much all of the above - as another opinionated but unqualified internet punter  :icon_beerchug:
+1 for the importance of breakfast. If you eat a small breakfast after all night with no food your body thinks it's short of food and slows down your metabolism (or that's why I think everyone says it's the most important meal!).

Porridge truly is unbeatable IMO: relatively high in protein, known to reduce cholesterol, full of roughage, cheap as chips, filling for relatively few calories. I make it with 3:1 water and a sprinkle of salt (essential to make it not taste like wallpaper paste, it does NOT taste salty at all), and put it on the hob while I shower so it takes minimal time out my day. I soak the pot in COLD water while I'm at work and it's then piss to clean. You can also nuke it in the microwave in a couple of minutes but it's never as good.

Snacking on handfuls of raw almonds is a great option for during the day instead of one of those apples. Much better than fruit as they make you feel fuller due to the protein and (good) fats, and you won't overeat them cos they're not that more-ish whilst still being quite nice.

I'd try and avoid the chips and pasta if I was you - perhaps allow yourself them at weekends only? I think potatoes and brown rice are the best two choices if you can't live without carbs. I also wouldn't cook yourself a separate meal, way too much hassle, but microwaving half a head of broccoli and replacing most of the potatoes on your own plate with that is not a big effort. 

Even though I watch what I eat I can't lose weight without the cardio. Running and rowing machine are my current favourites; if I couldn't do those I'd do circuit training/bodypump/spin(bike) classes at the local gym as well as using our cross-trainer in the spare room. As well as using calories it weirdly suppresses appetite!
« Last Edit: January 06, 2014, 11:55:51 am by siderunner »

slackline

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Hi Fatneck,

....

No mention of muesli? :clown:

Could sort out one aspect of your calorific intake with Get Drunk Not Fat  (if you're a heavy drinker)  :P

SA Chris

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Too Many Capital Letters There.

Isn't whisky meant to be the healthiest drink in the getting drunk vs Calorie intake stakes?

Now if only there was a new company specialising in the suply of decent single malts......

Luke Owens

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I've only had a quick scan through this but I don't think you're eating enough in the morning.

Just to give you an idea, a typical day for me is:

Breakfast: Shredded Wheat, Museli or Porridge & Protein Shake

Mid Morning: Cottage Cheese on Ryvita & Green Tea

Lunch: Soup, Green Tea & Mixed Nuts

Mid Afternoon: Banana, Orange, Mixed Nuts & Green Tea

Dinner: Omelette with salad, Chicken salad, Tuna salad, Jacket Potato with Tuna etc. (Loads of options here if it has to be something not so healthy just don't eat too much of it.)

Before Bed/Evening: Protein Shake (or Milk for slow release protein. You could also have a small bowl of wholegrain cereal although some people say you shouldn't have carbs in the evening I've never found it to be a problem.

This is an average day for me. The weekends are a bit more tricky when not in work. I also up to protein shakes or intake before and after a work out. Make sure you drink plenty of water.

This works for me and according to the body fat machine thingy in work I'm 5% body fat...

I'd definitely go for eating more in the morning though. Keeps the metabolism going throughout the day. Never miss breakfast!

Luke Owens

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Also at home I generally train after tea and once the nipper's in bed between 7.30 and 8. Should I then take on some protein to maximise gains? Again, would seem a protein shake the best way forward?


Protein shakes are a must! I found them really handy for hits before and after exercise. I also hit the wall straight from work and train when the little one is in bed and find it convenient.

Edit: I also add a powdered Instant Oats to some of my shakes for some good carbs.

fatneck

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Really useful stuff here guys thanks. I particluarly value other people's experiences.

Luke, what shakes do you use/where do you get them from?

Probably being a tad lazy here...

Lund

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I think Luke's diet is too high in protein: quickly jotting things down suggests it has nearly as much protein as carbohydrates and that's just going to fuck up your liver unnecessarily on it's way to being sugar.

Cut to the chase.  You want to lose weight.  Examine your diet.  Now ditch as much as you can bear.  It's got to be a bit annoying, and hurt a little bit.  You need to lose quantity, without losing quality if possible, but really - just try to keep the balance right but lose as much as possible.

Missing meals?  All for it.  http://well.blogs.nytimes.com/2007/12/26/the-risks-and-rewards-of-skipping-meals/?_r=0 - just don't eat like a bastard to make up for it or you'll get diabetes.

Lund

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Paul B

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Missing meals?  All for it.  http://well.blogs.nytimes.com/2007/12/26/the-risks-and-rewards-of-skipping-meals/?_r=0 - just don't eat like a bastard to make up for it or you'll get diabetes.

Your link only refers to body 'weight' rather than fat loss. I think there's a significant reason to separate generic weight loss and fat loss for anybody who's interested in a given sport.

Edit: This may or may not be relevant to the OP.

SEDur

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Following what I have read in articles, books and studies;

As long as you are eating as much as you NEED (and no more), and do the exercise, your body SHOULD adapt to the form it needs to be to do the activity you do lots of. Eat when you are hungry, and eat as much as you need until the next meal.

That is the golden rule as far as I have seen, and it seems to be working for me.
I am losing weight slowly, but the weight loss shows and appears to be sticking.

Improve your diet quality, for you and the family.
Ditch Pizza. Your resting calories in 1 meal, in the forms of a bread base must be a sure fire way to put on some fat.
Also, (I don't think you mentioned it, but) don't drink fizzy drinks, or squash if you can avoid it.

Don't avoid carbs. There is good evidence that shows athletes who consume lots of carbs, have more effective training and see a bigger improvement. If you ditch the greatest proportional energy source in your diet, you may not be able to train as effectively. Protein is dead important, but there is a limit to h

Eat balanced meals, in both caloric content and size. Oats, musely and that lark is wicked.
Just eating a banana won't do, as your body gets used to having little in the morning and may store more fat from dinner, to compensate for the lack of morning sustenance to get you through to lunch.

There is research that suggests regularity of meals has no effect on weight gain/loss, but i don't buy it for a second.

The bottom line is that you have to consume less calories then you burn, to lose weight. However, if the calories you put in are no good, don't expect good results. This also goes for improving your body composition, quality of muscle etc.

Not a pro, but its what I have seen work, and seems to be working for me.

1. Stop eating crap, specially pizza and fizzy drinks.
2. Eat what you need, when you need it, figure out when/how much by experience.
3. Eat cabs, specifically eat whole grain carbs - Pearl Barley is a classic example
4. Do the work.
5. Stick at it.

Lund

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There is research that suggests regularity of meals has no effect on weight gain/loss, but i don't buy it for a second.

Because anecdotal evidence is better, right?

Lund

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Missing meals?  All for it.  http://well.blogs.nytimes.com/2007/12/26/the-risks-and-rewards-of-skipping-meals/?_r=0 - just don't eat like a bastard to make up for it or you'll get diabetes.

Your link only refers to body 'weight' rather than fat loss. I think there's a significant reason to separate generic weight loss and fat loss for anybody who's interested in a given sport.

Edit: This may or may not be relevant to the OP.

The link was mostly about the fallacy of not missing meals.  I couldn't be bothered to really get into the argument about unbalanced meals to lose body fat as if the body can't synthesize it from everything else.



Luke Owens

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I think Luke's diet is too high in protein: quickly jotting things down suggests it has nearly as much protein as carbohydrates and that's just going to fuck up your liver unnecessarily on it's way to being sugar.

I've never read anything about taking on too much protien being a problem?

I've been eating the same way for the last 4 years and I haven't had any problems, I'm lean and happy with the results i've had.

Jim

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On the climbing thing, losing weight isn't going to increase your grades on its own. climbing/training more will benifit more than weight loss.
I used to climb 7c ish when I weighed around 85-90kg. Now I weight 95kg's and have just started to climb in the 7's again due to illness and injury (done quite a lot inside but not climbed outside much)

 

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