Help needed on healthy diet

[Ironpony]

Hi guys , I'm just wondering if anyone could help me wth a diet plan , I'm looking to lose a little weight but more than anything just get fitter and healthy , I'm not fat although I have put a few unwanted pounds on over Christmas that I would like to get rid of ,

I've started cycling and I also do boxing for fitness but I need to get my diet dialled in , what I'm looking for is a life style change not a quick extremely low fat diet that will make me feel weak and tired , I work as a plasterer on a building site so need to have plenty of energy and I also cannot heat up any food through the day , if anyone could help me it would be great if you could show me a typical Monday - Sunday diet plan, I eat at 7:30 in morning ,10:00-1:00-5:00 and then normally have something small around 8:00 or 9:00 any help would be great !

[ihatecorollas]

Do a google search man.

 

You can find anything for your body type, activity level, etc. You want info for free.. nah, put in some leg work yourself first, especially when diet info is so readily available online.

Edited January 6, 2017 by ihatecorollas

[Ironpony]

Haha ok sounds good to me ,I'm trying to eat good at the moment just wanted to make sure I'm on the right track because strangely since I've bee eating what I call healthy I'm actually feeling weaker and have less energy

[ihatecorollas]

Haha ok sounds good to me ,I'm trying to eat good at the moment just wanted to make sure I'm on the right track because strangely since I've bee eating what I call healthy I'm actually feeling weaker and have less energy

 

Post a brief description of your diet. What typical meals do you eat Mon-Sun at each specific time?

 

That will tell a lot about what's going on in your diet, vs. just trying to guess what to do different.

 

[Ironpony]

Breakfast at 7:30 I will have wheat cereal , 10:00 bowl of fruit and yogurt , 1:00 tuna sandwich and maybe a cereal bar and then I will eat around 8:00 what ever my girlfriend is cooking , I'm not sure if it's enough food because I'm so hungry when I get home from work , my job is very physical also

[erik_94COBRA]

I'm at 3.5 years on the same plan.  

https://www.thumpertalk.com/topic/1114701-weight-loss-after-ditching-the-conventional-wisdom/

 

High fat, moderate protein, low carb FTW.

[Towel.Nutkis.Lipshiz]

Breakfast at 7:30 I will have wheat cereal , 10:00 bowl of fruit and yogurt , 1:00 tuna sandwich and maybe a cereal bar and then I will eat around 8:00 what ever my girlfriend is cooking , I'm not sure if it's enough food because I'm so hungry when I get home from work , my job is very physical also

If you're working out that is not enough food.  Also sounds like you're eating late, not good.  What does she cook?  The problem I find with a lot of people is they do well doing the day then eat all the calories with a bad dinner or eat all weeks worth of calories on their cheat day.

 

I lost 50 pounds simply making small tweaks.  Breakfast: boiled egg, wheat toast, 2 turkey sausages.  I cut out butter later by just making taking my toast & folding it over the sausage.  I then drink my protein, fiber, some other crap, pre workout & hit the gym.  I lift 4 days a week for about an hour & half & 2 days of HITT training for 20-30 min or if I am being lazy on cardio days I'll do 30 in on the eliptical & 20 min on the stairs.   After gym I typically drink more protein & eat an banana or yogurt.  Lunch I would just bring sandwich meat, ONE slice of cheese, veggies & hummus, sometimes make lettuce wraps.  Snacks I keep around are pretzels, almonds, walnuts & other stuff that probably isn't good BUT I dole them out in appropriate portions & don't touch more.  I also eat a lot of left overs for lunch, which typically consist of chicken & corn, or left over beef with veggies.  I just stopped consuming all the crap that adds up quick, condiments, fries, chips, creamy stuff.  Dinners are always meat & veggies, sometimes rice or I like white sweet potatoes now.  Now, this was the slow & steady life changing diet for me, I don't even think about it anymore, it's just the food I usually have around now, I don't crave other junk, sometimes I do.  

 

Prior I did change my diet bust ass for 90 days and I was shredded, but it wasn't sustainable & I burned out quickly.  So after my last surgery & gaining all the weight I did it differently this time, just slow & go.  But now I have no problem with my with large weight fluctuation, the diet is easily sustainable, I have cheat days, I still sneak other things in.  Do I have shredded abs?  No, but I have a nice 4 pack & I am muscley everywhere & enjoy beer on my boat all summer,  If you really want to get it together head over to bodybuilding.com.  You will get excellent advice, workouts, foods to try & the group is so welcoming & eager to help people achieve their goals, they were all unfit people at one point & know the struggle is real.

[Ironpony]

Great advice , my girlfriend usually cooks spaghetti bolognese , maybe chilli with jacket potato or pasta bake , normally covered in cheese which isn't good ! And I sometimes get hungry before bed and have another bowl of cereal,Maybe my low energy when I eat well is because I don't really eat and veg or salad , I like fruit but Ino I don't get enough veg , the training I do is mainly cardio I used to lift weights but I ride motocross and I found I started to get worse arm pump when I was lifting weights ,it's quite clear from your training schedule that I'm not doing enough cardio on a good day I cycle on my spin bike for 30 mins , some days if I'm feeling lazy it can drop to 15 mins fast cycling , I'm planning to buy a rowing machine so I can cycle half my work out and row the second half to save getting bored

[Towel.Nutkis.Lipshiz]

Great advice , my girlfriend usually cooks spaghetti bolognese , maybe chilli with jacket potato or pasta bake , normally covered in cheese which isn't good ! And I sometimes get hungry before bed and have another bowl of cereal,Maybe my low energy when I eat well is because I don't really eat and veg or salad , I like fruit but Ino I don't get enough veg , the training I do is mainly cardio I used to lift weights but I ride motocross and I found I started to get worse arm pump when I was lifting weights ,it's quite clear from your training schedule that I'm not doing enough cardio on a good day I cycle on my spin bike for 30 mins , some days if I'm feeling lazy it can drop to 15 mins fast cycling , I'm planning to buy a rowing machine so I can cycle half my work out and row the second half to save getting bored

You have to keep shocking your body, I switch my work outs up all the time so they stay challenging.  I think lifting arm pump is mental, most are gripping tight because they're not strong enough & their core is too weak to actually use the legs & lower body the way you're supposed to on a bike.  But yeah, your night diet is killing you.  You truly are what you eat, I feel like shit when I eat bad or gorge or just order bad food on a night out.  I hate to say this, but your spin cycling is at least something, but it is worthless in terms of weight loss & increasing stamina.  Rowing machine, while good, is not enough either.

 

One of my HITT workouts is 250 meter row in under a minute (or its a 20 burpee penalty) right into push ups on the TRX bands, then farmer walks around the gym with 45's in each arm, then plank for a minute, 10 rounds.  Another good one is kettle bell swings, burpees, dips till total burn out.  It is recommended you only HITT 2-3 days a week though

 

You could be incorporating a lot of body exercises with your cycling & really step it up.  Do Air squats, box jumps, push ups, jump squats, planks.  Start doing core work though, my money says you are like most, including myself when lazy & the core is not up to snuff

[Ironpony]

Thanks towel_e il try clean up my diet at night but more than anything I'm going to work on a better work out I have a chin up bar in my house and some weights so I think I'm going to start lifting again maybe do some more high intensity stuff rather than heavy 8-10 rep stuff that I was doing before

[Towel.Nutkis.Lipshiz]

Thanks towel_e il try clean up my diet at night but more than anything I'm going to work on a better work out I have a chin up bar in my house and some weights so I think I'm going to start lifting again maybe do some more high intensity stuff rather than heavy 8-10 rep stuff that I was doing before

That is exactly what you should be doing.  I can't do a pull up......I can do close grip chin ups, but not many.  Crossfit was the best training I did in my 30's to lose weight & be good on the bike.  Crossfit is the worse thing you can do to your body & I don't recommend it at all.  MMA gyms are also one of the best conditioning workouts a man can get.  

 

My night diet was the hardest & last to change, more so was not having a bowl of raisin ban or eating other stuff not realizing how quick the carbs & calories add up.  Personally, I would step up the workouts first, but eat right prior to them so you have the good stuff in you to really push.  Maybe just take a little less dinner than normal.  My mom used to fill our plates, breaking that conditioning was tough.  My wife actually started weighing out portions, which sucked, but after a week the stomach shrinks up & you'll find yourself feeling full again.  If you have a gym close by, join it, GO, no matter how you feel.  I swear to you, in a month it all becomes habit & in a few months it just becomes part of your life.  I also strongly suggest a diet & workout journal if you're serious, It's only temporary.  But you see what you eat, motivate you to not eat the bad & you write down & plan your workouts so you're not just wondering around but have a plan.  

 

Not sure your age, but when I started having bad arm pump issues in my late 30's I chased the ghost for years, switching up workouts, diet, every gimmick, expensive handlebars.  As it turns out I have a disc & shoulder nerve impingement, I can't even turn a screw driver or scramble eggs without losing feeling in my hands these days. 

[Sierra_rider]

There are many different theories about diets, for me I know that a high carb/low fat diet works. I lost nearly 45lbs eating a diet high in complex carbs (vegetables, brown rice, whole grains, etc.) I try to stick to whole foods and limit processed foods. My only meat consumption is usually some turkey sausage with breakfast and maybe lunch meat on a sammich later on. If I start eating fatty foods or red meat, I feel like crap. The high carb diet seems to work with the endurance activities I'm into like cycling and offroad riding/racing. Even my job is an endurance activity...

[Ironpony]

Ye I feel the same as you , I have a very physical job and ride motocross , I hear of these all protein diets where people say they feel great and have never had so much energy , when I eat all protein and drop carbs is start to feel weak ,I start to shake and always feel hungry.

[Towel.Nutkis.Lipshiz]

Ye I feel the same as you , I have a very physical job and ride motocross , I hear of these all protein diets where people say they feel great and have never had so much energy , when I eat all protein and drop carbs is start to feel weak ,I start to shake and always feel hungry.

Oh yeah you need carbs, it's what carbs you take in & how you burn them.  If you really want to get serious there's also how you time when you eat.  It can get ridiculous, I was trying to give simple easy to follow advice like removing ketchup, passing on the fries & still eating my burger.  That's all