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-   -   Is my diet right? and meal ideas. (http://www.mmaforum.com/training-nutrition/87231-my-diet-right-meal-ideas.html)

Warhammer 02-07-2011 08:43 AM

Is my diet right? and meal ideas.
 
Hi,
Im just wondering if anyone on here can help. Ive been training for about three and a half years and have just
started training for a fight in six weeks and would appreciate some advice on how my diet looks. Im 6 foot and weigh 83.5kg and fighting at 80KG. My current diet looks like this:
7.30am hurricane XS shake (essentially a cheap cyclone all in one) and three weetabix,
10am a bowl of quaker oats golden syrup porridge,
12 midday a baked potato with a full tin of beans
2 pm another hurricane XS shake
5pm heres where i struggle ????????? normally some chilli con carne burritos or chicken fajitas.
7-9 pm i go training
10.30 pm a protein shake.
11pm bed

does this look ok? and any suggestions for meals to have at 5pm would be massively appreciated. I cant seem to think of any ideas for meals at all.
Thanks

americanfighter 02-07-2011 10:58 AM

Actaly taking a nutrition class now. It looks good. I don't see anything that jumps out but with more exact messuments

Warhammer 02-08-2011 03:12 AM

OK thanks mate. What would you suggest for my 5pm meal. Im thinking of adding some sweet potatoes and salmon. Does that sound like a good idea?
Cheers

americanfighter 02-08-2011 02:52 PM

Quote:

Originally Posted by Warhammer (Post 1357265)
OK thanks mate. What would you suggest for my 5pm meal. Im thinking of adding some sweet potatoes and salmon. Does that sound like a good idea?
Cheers

Those are good foods. but what is important is that you get the nesscary about of each catagorie. Check the labble. I can ruoughly estimate but first what is your body wight and what kind of shape are you in? Also what is your body frame? Large medium or small? here is a quick test to tell.

Wrap your thumb and longest finger on one hand around your wrist.
If your thumb and finger overlap, then you are small-framed. If they touch, then you are medium-framed. If they have a gap, then you are large-framed.

Warhammer 02-09-2011 06:53 AM

alright thanks, im 83KG and am medium frame but just need some ideas of what to eat at that time.

americanfighter 02-09-2011 12:01 PM

Quote:

Originally Posted by Warhammer (Post 1358081)
alright thanks, im 83KG and am medium frame but just need some ideas of what to eat at that time.

I didn't get your Hight but if you are about 5,10 or 5,9 you are over you "healthy body range" but still in good shape. Typical way to measure this. is you take your hight for 5 feet add 106 pounds add 6 pounds for each additional inch then if you are a medium body frame take 5% of that number and add it to that number also subtract it from that number and you have your healthy body weight range (large frame ads 10% small subtracts 10%). Now if you are 9% or less out of that range you are considered healthy. However if your muscled up its OK to be to be out on the high a little over the 10% mark.

Use this to help with conversion in measurements. http://manuelsweb.com/kg_lbs.htm

Here is a rough set up.
The big deal in what you are eating is your daily needs. Read the label. 50% of your caloric intake should be in carbs 20% should be in protein (however more for you if your are actively working out). and around 20%-30% in fat..less than 10% in saturated fat.also 25 grams of fiber per day. Try and learn about the effects of saturated, mono-saturated and polyunsaturate fat. This may not be tailored to you exactly but its a good guideline to follow.

check the labels on your food and create a food diary to see how you are doing according to that. then decide what you are missing or what you have too much of and then that should tell you what you should eat at that time.

if you follow the guide lines you should be fine. I mean you are smart enough to know foods like lean turkey grilled chicken whole grain bread and other things like that are good for you and cake and ice cream is not something you want but to decide exactly what you need to eat for sure, you need what fulfills those categories.

now as i said that is for your average male at your size but if you are actively working out you should increase protein intake and its ok to be a little over the typical 9% within your healthy body range.

Tell me what you think. Hope that helped any more questions just ask.

Warhammer 02-10-2011 03:32 AM

That helped a lot mate thanks. Im six foot and relatively muscled up, not too fatty so think im alright. I think ive just gotta be more dedicated to my diet and look up on the labels. I will read up about the fats and things as well. Thanks again mate.

americanfighter 02-10-2011 04:32 PM

Quote:

Originally Posted by Warhammer (Post 1358613)
That helped a lot mate thanks. Im six foot and relatively muscled up, not too fatty so think im alright. I think ive just gotta be more dedicated to my diet and look up on the labels. I will read up about the fats and things as well. Thanks again mate.

Glad to help. any other questions don't hesitate to ask. I will answer them as best i can.

raysteve 02-25-2011 11:38 AM

guess you are just on the right track.

____________
Personal Trainer Miami

mohammadmoofty 02-26-2011 07:22 AM

IMO you need more then just a protein shake after training. ie carbs


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