ok, I've got the bug, weights are for me, but I have no idea about the diet?! please help

[user1466690252]

I LOVE the gym, got the bug for it and really enjoying myself. I lost alot of weight on slimming world but It's gone to pot a little bit since the gym. I would like to know what I should be eating. I train 5 days a week but I eat very carb heavy food. I'd like to increase my protien, could you help me with some idea of typical day menus please?

[Strongbeatsskinny]

Eat protein, veggies and fats and carbs

[user1466690252]

but how much? like in what quantites? could you tell me what a typical days food would look like?

[RJnomore1]

Ok if im doing well I would eat:

Breakfast porridge with a scoop of protein powder

11ish hard boiled eggs

Lunch a tin of tuna or mackerel with salad or half a pack of precooked quinoa or brown rice

Protein shake mid afternoon

Dinner chicken or fish or steak with veg and maybe wholemeal pitta or couscous or similar

Snack of cottage cheese or hummus with veg sticks

I need to get back on it I'm just back from a two week all inclusive holiday 😳

[user1466690252]

thank you, I hope your enjoying your holidays! what protein powder do you use? there's so many at so many different prices and google just boggles my mind. do you have the odd treat? like a day off or something? that isn't a million miles away from what i eat but mine is alot more pasta and probably too big of a carb portion and not enough protein. i think i need to look at the proportion on my plate. I eat 3 meals and don't snack, but the dip in my blood sugar has me going for the carbs in large amounts and I think this is my main problem

[RJnomore1]

Yeah I'm not that great at it 🙄 The key things for me though are cut alcohol drink a lot of water and no processed carbs or as little as possible anyway.

For my porridge I get cheap protein from home bargains in a tub but to drink u like macimuscle which I can have with water, I'm not a milk shake fan. I don't supplement heavily but I also find creatine improves my Ability to lift without making me jittery, BCAAs help with DOMS and glucosamine and fish oils to protect joints.

[user1466690252]

I drink no water at all! I really need to work on that. thank you I have written them down

[RJnomore1]

Sorry that's maximuscle I meant. I'll try to get amazon links for the one I like but it's worth trying a few to see what suits your taste.

[AccioMerlot]

Yeah, basically I try to maximise protein (and fat, to an extent) and minimise carbs at each meal. although I'm not great at this, look at the low carb thread for the professionals...

So today: porridge with banana and flaxseed for breakfast, quinoa/chicken/salady stuff for lunch, lamb /veg/couscous for dinner (couscous as dh is not embracing this way of eating )... skyr plus blueberries as snack.

Avoid alcohol, that's pretty much all carbs.

[Strongbeatsskinny]

Everyone is different not one person I coach has the same food plan amount or workout program . We all have different start and end points sometimes a person needs to just cut out junk. Then I slowly build them up from there.

I'm sorry even if you gave me your statistics I wouldn't give you a plan unless you was a client. Nothing in life is free I see my clients face to face and like to see results by my guidance.

I wish you every success in your transformation and if your using a gym look for a knowledgeable coach who walks the walk themselves. But be aware that most only have the basic qualification and they may use a cookie cutter plan on every single client. There's a lot of people out there willing to take your money with little or no return sadly

[MagentaRocks]

Eggs for breakfast? Filling and is protein.

[AccioMerlot]

I am not doing protein shakes at the min as my trainer is very big on clean eating and all the protein powders I've found are full of chemical ingredients.

[RJnomore1]

Eggs are great for breakfast I just can't stomach them until I've been up a few hours. Everyone's different though.

[user1466690252]

Thanks everyone, so far I had an omelette for breakfast and a chicken salad wrap for lunch aftet the gym. planning on fish, veg and rice for tea. normally it would of been breans on toast for breakfast and a pasta salad for lunch so dropping the carbs a bit should help the boating a bit I think

[MaidOfStars]

I'm vegetarian.

Breakfast:
Multigrain porridge + ss milk + tsp of peanut butter (but I skip breakfast on rest days).

Lunch:
Green veg/edamame/lentils type hot bowl.
Cottage cheese/tomatoes/red pepper on rye Ryvita.

Through the afternoon:
Half a protein bar (a proper one, not a supermarket one, IYSWIM).
A pot of high-protein 'yogurt' (although my current fave is actually quark/fruit based).

Dinner:
built around eggs and/or beans, in a tomato/veg sauce/accompaniment, according to various global cuisines.

[MaidOfStars]

My macro aim is 50% carb, 30% protein, 20% fat. Unfortunately, as I am quite petite and my calorie requirements are lower than average, this balance can be radically shifted by just one sodding bag of crisps