Lifters serious about nutrition - post up your diet
Discussion
Once I get past xmas, my resolution for next year will be to try and clean up my diet. Its always been a sticking point for me. I don't cook in advance or plan in advance and struggle to hit my macros. Plus my diet is not so clean. I live on chicken breast, curry sauce jars, microwave rice and peanut butter.
So lets hear your diet suggestions. I have a job, wife, kids so I need stuff thats easy to prepare, clean, good sources of carbs/protein and health fats.
So lets hear your diet suggestions. I have a job, wife, kids so I need stuff thats easy to prepare, clean, good sources of carbs/protein and health fats.
Doesn't look to be a popular topic this!
I had an op late October so have been off training since then, only just starting on light weights back in the gym since then. 2 months with no lifting or cardio possible combined with a week of binge eating and drinking has led to a reduction in muscle and an increase in body fat, so I've been trying my best to cut while I'm in the rehab phase so hopefully in another month or so I'll be in single figure BF% and ready to up my calories and do a lean bulk through spring, with hopefully just another quick cut april/may time to bring the abs out!
Currently at 5' 10"/180 cm, 65.5 kg with an estimated 11/12% fat, still have a stubborn covering over my stomach and handles that I'll hopefully shift by Feb! Been trying to stay under 1550 calories, 175g carbs, 115g protein and 45g fat. Go over on calories with some regularity but trying to do plenty of cardio to keep it in check, did my first Parkrun 5k yesterday in 25 minutes and doing 10 miles (16k) with a mate this morning so that should go some way to helping the lean mission!
I had an op late October so have been off training since then, only just starting on light weights back in the gym since then. 2 months with no lifting or cardio possible combined with a week of binge eating and drinking has led to a reduction in muscle and an increase in body fat, so I've been trying my best to cut while I'm in the rehab phase so hopefully in another month or so I'll be in single figure BF% and ready to up my calories and do a lean bulk through spring, with hopefully just another quick cut april/may time to bring the abs out!
Currently at 5' 10"/180 cm, 65.5 kg with an estimated 11/12% fat, still have a stubborn covering over my stomach and handles that I'll hopefully shift by Feb! Been trying to stay under 1550 calories, 175g carbs, 115g protein and 45g fat. Go over on calories with some regularity but trying to do plenty of cardio to keep it in check, did my first Parkrun 5k yesterday in 25 minutes and doing 10 miles (16k) with a mate this morning so that should go some way to helping the lean mission!
Shame this thread hasn't taken off. I'm determined to clean up my diet this year too hence checking in. I don't, unfortunately, have anything to offer.
Be interesting to hear what sort of things you try as you progress through the coming months.
Are you aiming for 3 meals a day or breaking your intake down across 5 or 6?
Be interesting to hear what sort of things you try as you progress through the coming months.
Are you aiming for 3 meals a day or breaking your intake down across 5 or 6?
I realise it says lifters in the thread title, but in the interests of hopefully getting this going a bit, I'll share what I'm trying to do for a little over 3 months to lose weight - trip abroad in early April, carbocide will happen - and for most of the time thereafter. A lifestyle change, I suppose/hope.
I've gone up and down on the scales for years and want to at least get to a level where it's not as wildy varying for the rest of my years.
I work a segmented 7 days out of 14 so I'm basing my gym visits on days off, whilst my diet will be similar across days off and on.
Workdays:
Breakfast: Porridge with semi-skimmed milk and a small glass of not-from-concentrate orange juice.
Lunch: Two brown bread sandwiches with olive oil spread, mayo, one slice gouda, one slice ham, djion mustard and cucumber. Or substituting the last three items for sliced beef, horseradish and gherkins. Always with a cup of tea, no sugar! I feel I can get away with two sandwiches because I'm using small slices of bread.
About 40g of carbs according to the packaging.
Dinner: Either - two chicken breasts done in the oven with a teaspoon of olive oil, with carrots, sweetcorn and broccoli.
Two chilli and lime salmon fillets with asparagus.
Once a week two Angus burgers, no buns, no sauce with spinach.
Gym days:
Breakfast: Two scrambled eggs made with a small handful of cheese and small glass of orange juice.
Lunch: Two slices of toast with peanut butter and a bit of olive oil spread with a cuppa.
Dinner: Same as the workday dinners.
Bar holidays, Christmas, occasional nights out etc I was thinking the only treat I'll allow myself is a fruity, sugary yoghurt once a week or so.
Exercise-wise on my gym days I'll be doing 45 mins on the crosstrainer, 25 on the bike and 2k on the rowing machine.
I've gone up and down on the scales for years and want to at least get to a level where it's not as wildy varying for the rest of my years.
I work a segmented 7 days out of 14 so I'm basing my gym visits on days off, whilst my diet will be similar across days off and on.
Workdays:
Breakfast: Porridge with semi-skimmed milk and a small glass of not-from-concentrate orange juice.
Lunch: Two brown bread sandwiches with olive oil spread, mayo, one slice gouda, one slice ham, djion mustard and cucumber. Or substituting the last three items for sliced beef, horseradish and gherkins. Always with a cup of tea, no sugar! I feel I can get away with two sandwiches because I'm using small slices of bread.
About 40g of carbs according to the packaging. Dinner: Either - two chicken breasts done in the oven with a teaspoon of olive oil, with carrots, sweetcorn and broccoli.
Two chilli and lime salmon fillets with asparagus.
Once a week two Angus burgers, no buns, no sauce with spinach.
Gym days:
Breakfast: Two scrambled eggs made with a small handful of cheese and small glass of orange juice.
Lunch: Two slices of toast with peanut butter and a bit of olive oil spread with a cuppa.
Dinner: Same as the workday dinners.
Bar holidays, Christmas, occasional nights out etc I was thinking the only treat I'll allow myself is a fruity, sugary yoghurt once a week or so.
Exercise-wise on my gym days I'll be doing 45 mins on the crosstrainer, 25 on the bike and 2k on the rowing machine.
My diet currently is quite simple while I work on food elimination and bringing blood works down.
Breakfast:
500g oats blended with 125g whey
Lunch:
1kg sweet potatoes (normal on non gym days)
450g veggie burgers
Tea:
250g gluten free pasta
Full tub of tomato pasta sauce
Roughly 4500 cals a day I think it comes to.
Breakfast:
500g oats blended with 125g whey
Lunch:
1kg sweet potatoes (normal on non gym days)
450g veggie burgers
Tea:
250g gluten free pasta
Full tub of tomato pasta sauce
Roughly 4500 cals a day I think it comes to.
Typically for me my diet is as follows:
Breakfast would be a bowl of cereal/muesli and one banana, washed down with two cups of coffee;
Mid-morning snack - salad box with pasta or chicken, feta cheese, rice, sliced peppers and lettuce/salad leaves followed by natural yoghurt with chopped fruit, normally followed by some sort of protein bar and a banana. Drink will be a coffee;
Lunch - very similar to the above but on a slightly smaller scale;
Dinner - can range from chicken and rice with green veg to slow cooked beef casserole - something along those lines.
I do snack in between meals as well, and will never deny myself treats. Most nights I will have a glass of wine with my evening meal.
I'm around 5ft 8 and 13 stone.
Breakfast would be a bowl of cereal/muesli and one banana, washed down with two cups of coffee;
Mid-morning snack - salad box with pasta or chicken, feta cheese, rice, sliced peppers and lettuce/salad leaves followed by natural yoghurt with chopped fruit, normally followed by some sort of protein bar and a banana. Drink will be a coffee;
Lunch - very similar to the above but on a slightly smaller scale;
Dinner - can range from chicken and rice with green veg to slow cooked beef casserole - something along those lines.
I do snack in between meals as well, and will never deny myself treats. Most nights I will have a glass of wine with my evening meal.
I'm around 5ft 8 and 13 stone.
Definitely agree in that diet is such an individual thing and depends on what you're trying to achieve. But it's good to share as you might end up discovering new stuff that helps your cause.
I've always been reasonably fit but slim as my fitness has centred around playing football most of my life but want to start building my physique a bit and dropping some body fat too.
Started out in first week of Jan with plan to cut to a pretty low bodyfat and then bulk steady and lean (if poss) - 180cm @ 74kg - 19.2% Body Fat (on those electric scales which are probs not very accurate but planning to use them throughout so should be a half decent gauge to progress along with using your own eyeses to assess things.
Now same height (I think/hope) @ 71kg - 15.9% Body Fat. Definitely seeing some results now - just have to keep on it.
Working on TDEE of 2350 I try to keep below 1850/1900 calories most days although weekends I slack off a little bit.
Macros: 130g+ Protein / Keep Fat below 50g / The rest Carbs. Use MyFitnessPal app to track food.
Typical day would be;
Brekkie: 30g Ready Brek, Almond Milk, handful of Pomegranates, 1tsp maple syrup, 1 tbsp peanut butter, 1tsp chia seeds, dusting of cinammon
Elevensies: Soya Latte + 1tsp brown sugar + Banana
Lunch: High Protein Soup bowl - normally a Mexican Bean chilli or lentil soup
4pm'ish: 25g Protein through a shake
Dins: Pasta Bolognese or Veggie Burgers with Sweet Pots or a Veggie Curry with peas & Pots & some Basmati
Before Bed: 25g of Protein in a shake
Despite the calorie defecit I don't feel hungry most of the time. Can lag a bit towards the weekend which is where I'll normally boost the carbs and protein up a little to re-charge. Lift weights for 30 mins 5-6 times a week in the morns with normally 1 x sesh of cardio p/wk - usually football or running
I've always been reasonably fit but slim as my fitness has centred around playing football most of my life but want to start building my physique a bit and dropping some body fat too.
Started out in first week of Jan with plan to cut to a pretty low bodyfat and then bulk steady and lean (if poss) - 180cm @ 74kg - 19.2% Body Fat (on those electric scales which are probs not very accurate but planning to use them throughout so should be a half decent gauge to progress along with using your own eyeses to assess things.
Now same height (I think/hope) @ 71kg - 15.9% Body Fat. Definitely seeing some results now - just have to keep on it.
Working on TDEE of 2350 I try to keep below 1850/1900 calories most days although weekends I slack off a little bit.
Macros: 130g+ Protein / Keep Fat below 50g / The rest Carbs. Use MyFitnessPal app to track food.
Typical day would be;
Brekkie: 30g Ready Brek, Almond Milk, handful of Pomegranates, 1tsp maple syrup, 1 tbsp peanut butter, 1tsp chia seeds, dusting of cinammon
Elevensies: Soya Latte + 1tsp brown sugar + Banana
Lunch: High Protein Soup bowl - normally a Mexican Bean chilli or lentil soup
4pm'ish: 25g Protein through a shake
Dins: Pasta Bolognese or Veggie Burgers with Sweet Pots or a Veggie Curry with peas & Pots & some Basmati
Before Bed: 25g of Protein in a shake
Despite the calorie defecit I don't feel hungry most of the time. Can lag a bit towards the weekend which is where I'll normally boost the carbs and protein up a little to re-charge. Lift weights for 30 mins 5-6 times a week in the morns with normally 1 x sesh of cardio p/wk - usually football or running
I'm currently on bulk, so just trying to cram down some calories really. Try to make my food "clean", but then to get in the required carbs, I eat some rubbish.
Current day would be -
Pre workout - wholemeal bagel, 15g nutella, 1 banana. 392 calories, 57c / 9f / 18p
Post workout - 50g oats, 100g frozen berries, 1.5 scoops whey. 360 calories, 36c / 7f / 35p
11am - 2 wholemeal wraps, 150g frying steak, 200g spinach. 545 calories, 54c / 15f / 52p
1.30pm - 150g chicken breast, 250g potatoes, 200g green veg. 484 calories, 59c / 10f / 45p
4pm - Arla protein quark yogurt, 2 rice krispie squares. 378 calories, 54c / 8f / 22p
8pm - 150g 5% fat mince, bolognese/con carne (home made), brown rice, 200g green veg - 682 calories, 103c / 11f / 44p
I'll then eat some porridge or something before bed just to keep up carbs
Normal day ends up somewhere around 3,000 calories. 400c carbs, 65g fat and 220g protein. As long as I'm in the ball park, I'm happy.
Fat gain hasn't been too bad, body shape definitely changing for the better and size and strength improving nicely
Current day would be -
Pre workout - wholemeal bagel, 15g nutella, 1 banana. 392 calories, 57c / 9f / 18p
Post workout - 50g oats, 100g frozen berries, 1.5 scoops whey. 360 calories, 36c / 7f / 35p
11am - 2 wholemeal wraps, 150g frying steak, 200g spinach. 545 calories, 54c / 15f / 52p
1.30pm - 150g chicken breast, 250g potatoes, 200g green veg. 484 calories, 59c / 10f / 45p
4pm - Arla protein quark yogurt, 2 rice krispie squares. 378 calories, 54c / 8f / 22p
8pm - 150g 5% fat mince, bolognese/con carne (home made), brown rice, 200g green veg - 682 calories, 103c / 11f / 44p
I'll then eat some porridge or something before bed just to keep up carbs
Normal day ends up somewhere around 3,000 calories. 400c carbs, 65g fat and 220g protein. As long as I'm in the ball park, I'm happy.
Fat gain hasn't been too bad, body shape definitely changing for the better and size and strength improving nicely
I tend to eat the same thing day after day as I have a high boredom threshold for food. The one exception is my evening meal, that varies but I try and keep the macros the same.
Currently dieting so carbs is way down, protein and fat about normal levels:
Breakfast: 2 egg, 2 bacon
Morning Snack: Protein Shake + the large snack a jack (I love crisps and this at 40cal is the best I can find that still tastes like crisips)
Lunch: Home made porridge with one scoop of protein powder
Tea: roughly 30g of protein from meat (two chicken breasts or one steak for example), complex carbs, veg
Supper: 2 squares of dark chocolate, protein bar
Supplements are: Omega 3-9 tablets, muti vit (as I don't eat much fruit/veg when dieting), BCAAs, creatine, and a ZMA complex before bed.
Thats about 1800 to 1900 calories. I do about 300 calories worth of exercise during the day, so my net is about 1500 calories. Thats about 1 to 2lb of weight loss a week.
I lift 5 days a week for about an hour a day.
Currently dieting so carbs is way down, protein and fat about normal levels:
Breakfast: 2 egg, 2 bacon
Morning Snack: Protein Shake + the large snack a jack (I love crisps and this at 40cal is the best I can find that still tastes like crisips)
Lunch: Home made porridge with one scoop of protein powder
- workout*
Tea: roughly 30g of protein from meat (two chicken breasts or one steak for example), complex carbs, veg
Supper: 2 squares of dark chocolate, protein bar
Supplements are: Omega 3-9 tablets, muti vit (as I don't eat much fruit/veg when dieting), BCAAs, creatine, and a ZMA complex before bed.
Thats about 1800 to 1900 calories. I do about 300 calories worth of exercise during the day, so my net is about 1500 calories. Thats about 1 to 2lb of weight loss a week.
I lift 5 days a week for about an hour a day.
Not sure I take lifting or nutrition too seriously, but started lifting again last October, after an 18 month lay-off.
As I'm 'returning', not a newb, I'm making gains pretty well/fast - which is nice.
Typical day for me (yesterday):
As I'm 'returning', not a newb, I'm making gains pretty well/fast - which is nice.
Typical day for me (yesterday):
- Breakfast; Porridge made with oat milk
- Mid-morning; Couple each bananas, apples, oranges, pears, tangerines
- Lunch; Potatoes and spring greens
- Dinner; Rice plus mixed veg.
- Gave blood after dinner so plenty biscuits and a couple of Clubs with my cuppa.
Typical day for me at the moment.
Breakfast:
2 slices of toast; 3 eggs; half a tin of baked beans
Coffee
Mid-morning:
Protein shake with water and some ground oats; berries.
Lunch:
2 ham sandwiches; 5-6 olives; salad
Yoghurt
Afternoon snack:
Protein shake with water.
Crumpet with peanut butter & a banana
Dinner:
Chicken or beef; potatoes or rice; 2 or 3 vegetables
Berries or apple pie
Before bed:
Casein shake with 1/2 water and 1/2 milk.
smiffy180 said:
My diet currently is quite simple while I work on food elimination and bringing blood works down.
Breakfast:
500g oats blended with 125g whey
Lunch:
1kg sweet potatoes (normal on non gym days)
450g veggie burgers
Tea:
250g gluten free pasta
Full tub of tomato pasta sauce
Roughly 4500 cals a day I think it comes to.
Less animal products than I'd expect for you. Breakfast:
500g oats blended with 125g whey
Lunch:
1kg sweet potatoes (normal on non gym days)
450g veggie burgers
Tea:
250g gluten free pasta
Full tub of tomato pasta sauce
Roughly 4500 cals a day I think it comes to.
Is that a conscious decision or just coincidence?
I ask as a veggie/vegan for the last 18 months.
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