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Old 08-20-2010, 10:17 PM   #1
Jef Garcia
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Need improvements on my diet

Just want to ask if you guys have any suggestions on how I can improve/tweak my current diet for optimal fat loss.

Breakfast
1 tub of youghurt, 1 scoop whey protein, 6 pieces of almonds
1 cup of porridge, 1 scoop whey protein, cupfull of berries/strawberies
1 whole egg 2 egg whites, banana and apple

Snack
Apple/Banana

Lunch
(combination of the following)
Salad and a fruit plus
-grilled steak with garlic steak seasoning
-Grilled shrimp with lemon and pepper seasoning
-grilled chicken things (skin off) with lemon pepper seasoning or portugese style seasoning
-Baked salmon with lemon and dill seasoning

Snack (Pre workout meal)
1/2 banana/ 1 apple
with 1 scooop of whey protein
or
a pack of beef jerky

Dinner
Same as my lunch usually

Any suggestions or critque on my current diet? I'm not a confident cook and all I can really do is grill/fry and sometimes bake (I don't do this because I'm not too confident ).
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Old 08-20-2010, 11:44 PM   #2
Katherine Derbyshire
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Re: Need improvements on my diet

Seriously lacking in both vegetables and fat.

Read the labels on those seasonings. That sort of stuff is often very high in salt.

Learn to cook. Knowledge is power.

Beyond that, it's hard to say without more information on quantities.

Katherine
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Old 08-21-2010, 03:28 AM   #3
Matth Challoner
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Re: Need improvements on my diet

What Katherine said.

Please eat the whole egg, dont chuck away the yolk!
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Old 08-21-2010, 05:30 AM   #4
Jim Crowell
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Re: Need improvements on my diet

May want to consider taking out some of the dairy products as well. I personally use the Paleo diet http://www.thepaleodiet.com/

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Old 08-21-2010, 08:35 AM   #5
Jef Garcia
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Re: Need improvements on my diet

I've actually purchased the Paleo Diet book by Loren Cordain and I'm in the process of reading it.

I mean I'm "all in" in terms of proper diet but the problem is (as mentioned above) I'm sh*t in terms of cooking - I'm not a patient person when it comes to cooking. Plus, most of the time, I work from 8am till 7pm and when I get home stressed from work, I just cook something quick - hence the grilling and the seasoning. I tend to get up @ 5am go for my morning WOD (weather permitting) then after do my second work after work 7pm.

Also, just reading through some stuff online as well, maybe for lunch I can make steam bok choy or brocolli as wel (quick and easy).

Just wondering if you guys have any suggestions on what I can have/do for a quick and simple meal.
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Old 08-21-2010, 09:19 AM   #6
Rob Darden
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Re: Need improvements on my diet

[QUOTE=Just wondering if you guys have any suggestions on what I can have/do for a quick and simple meal.[/QUOTE]

Get a crock pot, it will become your best friend. The best thing that works for me is preparing meals for the week on Sunday. Then you can just grab and go all week, then repeat.
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Old 08-21-2010, 11:51 AM   #7
Jason Peacock
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Re: Need improvements on my diet

Drop the fruits, that's just sugar.

Skip the porridge, that's just carbs.

Make sure your yogurt is plain (flavored yogurts have massive amounts of sugar added). Plain greek yogurt is yummy, much better than normal plain yogurt.

Use the whole egg! The best parts are in the yolk.

Leave the skin on the chicken.

Add more fats to your meals (Avocados, bacon, etc) and skip the snacks. Once you start eating more protein/fat and less carbs/sugar, you won't need any snacks. The whole 'eat something every 3hrs' thing is a myth.

Everyone's body is different, I didn't see any big changes in myself until I went no-carb, then suddenly I leaned out a lot! And my performance went up! But just a few carbs were enough to stop progress I eat all protein/fat and then some veggies every few days for nutritional purposes.
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Old 08-22-2010, 03:30 AM   #8
Jef Garcia
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Re: Need improvements on my diet

Quote:
Originally Posted by Rob Darden View Post
Get a crock pot, it will become your best friend. The best thing that works for me is preparing meals for the week on Sunday. Then you can just grab and go all week, then repeat.

Awesome! Good idea.. Might try that.. and while I'm at it, maybe buy a book/search some recipes online that is Paleo friendly.

By the way. I pretty much attempted to cook something today. Chicken stirfry.

Half a cup of chicken thighs (skinn off and diced).
1 cup carrot
1 cup Broccoli
1 cup carrot
3 gloves of garlic
1/2 onion diced
Sauted using Avocado oil

Tasted average but it turned out better than I expected.

Last edited by Jef Garcia; 08-22-2010 at 03:33 AM..
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Old 08-22-2010, 07:11 AM   #9
Andrew Thompson
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Re: Need improvements on my diet

Quote:
Originally Posted by Jef Garcia View Post
.. and while I'm at it, maybe buy a book/search some recipes online that is Paleo friendly.
This is an outstanding slow cooker book. (WFS)

It is not specifically paleo/primal. But, I eat Primal and it's easy enough to adjust a recipe if needed.

Everything my wife, and I, have made out of thes book is very, very good!
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