my first week diet

[static_x_]

I've started to cut out all the junk food that i used to eat, and started only eating healthy foods which i've found from reading the net.

about me?
i'm 20 years old, 5 ft 9 in, 154 lbs.
my stomach size at the beginning of the week was 32 3/4 inches
after the week it was 32 1/4 inches.

aim?
to reduce my bodyfat to show a visible muscle stomach.
I am pretty thin anyways but its just that layer of fat hidding my stomach muscles that i want to get rid of, but also to not lose any muscle on my body.

I only started it last week and this is how it went

Monday

Meal 1:
protein drink
Glass of orange juice
handfull of nuts
pint water

Meal 2:
pasta bolognaise
4 chicken wings
Pint water

Meal 3:
Protein drink
banana

Meal 4:
4 small scotch eggs
2 small pasties
3 pints water
_______________________________

Tuesday

Meal 1:
protein drink
oats
glass of orange juice

Meal 2:
apple
10 strawberries little single cream
pint water

Meal 3:
2 sweet potates with tuna ligh mayonaise
pint water

Meal 4:
Protein drink
banana
pint water

______________________________________________________

Wednesday

Meal 1:
protein drink
glass of orange juice
wholemeal bread x 2 slices of turkey

Meal 2:
Banana

Gym (2 pints of water)

Meal 3:
Protein drink

Meal 4:
new potatoes
1 chicken breat
salad
10 stawberries little single cream
pint water

Meal 5:
Protein drink
Pint water

___________________________________________

Thursday

Meal 1:
protein drink
oats
glass of orange juice

Meal 2:
big salad
3 eggs
6 small new potatoes
pint water

Meal 3:
wholemeal bread x 2 slices of turkey
banana
pint water

Meal 4:
apple
pint water

Meal 5:
chicken leg
glass of orange juice

____________________________________________

friday

meal 1:
protein drink
oats
glass of orange juice

Meal 2:
pint water

Meal 3:
1 sweet potatoe, Tin tuna, 1 piece of chicken breast, lettuce
pint water

work for 5 hours

Meal 4:
6 slices of turkey

______________________________________________________

Saturday

Meal 1:
Protein drink
oats
pint water

gym (2 pints water)

Meal 2:
salmon, chicken tikka, brown rice
print water

______________________________________________________

Sunday

Meal 1:
Protein drink
oats
glass of orange juice

Gym (2 pints water)

Meal 2:
protein drink
8 new potatoes, salmon
pint water

Meal 3:
ham roll

Meal 4:
nuts
banana
pint water

________________________________________________________

Please could you comment on what im doing wrong so that i can improve on it. and anything else that you may find?

Normally i would hit the gym 4 times a week but because of some situations i could only go 3 times in this week.

This was my first ever week at doing something like this so any info would help!

 

[sdupdike]

I'll start, and I'll try to be gentle before someone else comes and tears this diet apart!

For starters, you're not eating frequently enough. Only 2 meals on Saturday? God, I would starve! You should try to eat every 3 - 4 hours that you are awake to keep you metabolism fired up. Trust me, after a while, you'll barely be able to wait those 3 hours.

Second, not enough protein. Especially not enough from real food. A protein drink is to "supplement" your diet. They're not meant to be a base for your total protein intake. Eat more chicken, eggs, lean beef, tuna, etc. One or two shakes a day is fine.

I personally would ditch the orange juice, too much sugar. If you want vitamin C, get a chewable vitamin c supplement. They taste like candy.

You have some very incomplete meals. A banana, or an apple and strawberries is not considered a complete meal. You need protein at every meal. You need fat especially before bed. You need carbs at meal 1 and around your workouts. Fill in the missing calories with fibrous carbs: broccoli, green beans, salad stuff, whatever.

Couple of other nit-picky things. Most people do without the bread, but if it's indeed whole grain bread, it should be ok. Also, deli meats have a lot of crap in them, most people skip that too. Also, looks like you're getting in some good fats from the nuts and fish, but you may want to add in some fish oils somewhere along the line.

Some of the things I mentioned are very nit-picky, and some don't go to that extreme in their daily diets. It's really up to you how far you want to go with this.

Good luck.

 

[static_x_]

Okay so i'll get rid of the orange juice, it looks like my main problem is not having enough meals, but the problem is i dont feel hungry once i eat these meals.
Should i eat more like you said with 5-6 meals not counting a banana as a meal hungry or not!
I know i am relying on my protein shake a little to much, so i'll try and change that to eat better protein sources.

hey and thanxs for the reply

 

[static_x_]

i was thinkin of adding some egg whites to make up another meal throughout the day, but how many a day and how many yolks? i am thinking of 4 whites with 2 yolks a day?

 

[1_more_rep]

i was thinkin of adding some egg whites to make up another meal throughout the day, but how many a day and how many yolks? i am thinking of 4 whites with 2 yolks a day?

i've recently been ditching the usual 3 eggs (with yolk) and a cheese and a bread which was full of fat and garbage for my new meal: 3 (or 4 - depending on how hungry i am) egg whites (spoon out the yellow crap all together) and put a tablespoon of extra virgin olive oil (ahh, the best) and then just cook your eggs like they were sunny side up - the great thing about this meal is it literally takes less than 3 minutes...just put eggs in a bowl and take out yellow part...and then pour the egg whites in the pan and cook well...then just grab a fork and dig in...very tasty meal...loads of protein (and not much else that's harmful) and you've used a very healthy butter substitute (unsaturated fat oil rather than saturated)

hope this helps

 

[coryriffel011]

I have been buying egg beaters (liquid egg whites) and they taste just as good as normal eggs in my opinion. They also have different flavors to choose from with not that many extra cals. Just a idea