Advice on cleaning up my diet??

[MissVuks]

So ive just started training again and i really want results this time so im driven even more so to clean up my diet ( i do 3 weights sessions 1.5hrs each, 2-3hrs cardio per week, and work is fairly active too)

can anyone critique what im eating, if im eating enough and if i need to cut down..

Heres some ideas of what i eat for each meal

Breakfast (i change between these, breakfast is my favourite meal and i feel physically sick by 1030am if i didnt have time to eat breakfast. which very rarely happens)

1. 3 weet bix (wheat type biscuits) with 300ml of low fat milk
2. 3 pieces of toasted wholemeal bread with some strawberry jam and 300ml of iced coffee (low fat milk)
3. 3 scrambled eggs with no butter/oil and 1 piece of toasted wholemeal bread + herbal tea
4. 2 boiled eggs, 1 or 2 pieces of wholemeal toasted bread + herbal tea

Recess 1020am (im a teacher so i have 20 mins to eat between classes)

1. A piece of seasonal fruit such as apple, banana, 2 kiwi fruits, mandarins, strawberries, cherries, oranges etc and 150g of low fat yoghurt with muesli
2. a nut bar (almonds,walnuts,peanuts,cashews etc i think its held together with honey??) its tasty LOL and some yoghurt again

Lunch 1220pm

1. Left over dinner. which always has some sort of meat/chicken. usually cooked with minimal oil 2-3tablespoons for a family of 5. always has some sort of carb such as pasta, rice or potato. LOL is usually sauce based (tomato, red wine, garlic, onion etc) never cream based.. (im croatian, we never cook with cream) examples are spaghetti, stir fry with lean beef, capsicum, onion, mushrooms. lean meat in a tomato based sauce with above mentioned veggies and string beans. goulash,
2. Wholemeal roll with breast chicken, gherkins and cheese and a piece of fruit again


Dinner 630pm

Is very croatian based so lots of soups with meat, chicken with vegetables like mushrooms, capsicums, onion, string beans, beans, barley or meat with sauce based meals with boiled potatoes, rice, pasta, mashed potatoes

Lots of meat in our meals, my mum buys lots of lean cuts of meat as we eat meat quite often..
Fish is usually consumed on friday nights cooked on bbq with minimal oil again

Food i hate.. actually make me sick LOL
LETTUCE
TOMATOES
broccolli
cauliflower

my food vices is coffee, full cream milk, banana cake..

should i be eating more/less where can i improve?? i dont tend to graze during the day cos i am quite busy and dont really have time to eat at school other than recess and lunch..

what should i be eating b4 the gym/ after the gym..

any help would be greatly appreciated..
TIA

[caska]

( i do 3 weights sessions 1.5hrs each, 2-3hrs cardio per week, and work is fairly active too)

What do your workouts consist of exactly? 1.5 hours sounds like a long time for each weight session. Are you doing full body workouts or splits? And what kind of cardio do you do?

3. 3 scrambled eggs with no butter/oil and 1 piece of toasted wholemeal bread + herbal tea
4. 2 boiled eggs, 1 or 2 pieces of wholemeal toasted bread + herbal tea

These two sound like the best choices so far, but I'd recommend 4 eggwhites scrambled with 1 whole egg and oatmeal instead of toast. I'm a coffee addict too so I can't speak against it

1. A piece of seasonal fruit such as apple, banana, 2 kiwi fruits, mandarins, strawberries, cherries, oranges etc and 150g of low fat yoghurt with muesli

Again, this sounds like the better choice. The nut bar sounds too sugary and processed.

Left over dinner. which always has some sort of meat/chicken. usually cooked with minimal oil 2-3tablespoons for a family of 5. always has some sort of carb such as pasta, rice or potato.

You'll want to ditch the pasta, and if the rice and potatoes are white, ditch those too. Switch to brown rice and sweet potatoes for low GI carbs. For the sauce, just make sure it's as low-calorie as possible because it probably won't be that nutritious. It's difficult for those who love to cook. My honest opinion is to just switch to a lean meat, low GI carbs and vegetables for lunch/dinner and use spices for flavoring.

For more ideas on what carbs/vegetables to have instead, here's a great article: http://www.bodybuilding.com/fun/zaino14.htm

Do you eat between lunch and dinner? If not, pack something that you can eat after class is out. A protein shake/bar would be perfect.

what should i be eating b4 the gym/ after the gym..

http://www.bodybuilding.com/fun/topicoftheweek37.htm < Here's an awesome article covering the details of pre/post workout nutrition

Hope that helps!

[MissVuks]

thank you so much for posting a reply..

in regards to the workout, i train with another person and go to a fairly popular gym (its the cheapest but the best in my area) and unfortunately cant go at any other time then peak which sucks.. so whilst im spotting that person and they spot me it can take up to 1.5 hours including a 10min warm up, weights, some ab work and a stretch at the end.. which i dont mind cos its 1.5 hrs out of the house..

im kinda all over the place with my weights and what exercises i do on what days.. i need to sit down and organise it to fit around my cardio which is 1 class per week (boxing), i do 30 mins of indoor soccer (very intense) 2 hours of volleyball training, the training focusing more on skill, id actually consider the skills and drills we do more like sprint training its short and explosive. But our games are quite tiring especially during rallys and games that can last up to 1.5hrs

but both soccer and volleyball end in 3 weeks so after that its just going to be 2 boxing classes per week with 3 weights days split sessions

Breakfast:

options 3 and 4 i like so theres no probs there... 2 i could maybe have on the weekends as a treat breakfast
meal 1 i got the nutritional breakdown for you cos i thought they were healthy..

in 2 wheat biscuits (30g):
447kj or 107cal
3.7g P, 0.4g F
20.1g C..

they kinda look like this, most ppl think they taste bland as but i love them in warm milk all mushy with nothing added..
http://www.teacard.com/images/weetbix/weetbix.jpg

recess is sorted im happy with that basically everyday its quite to eat and tastes good - cant complain

the nut bar is all whole natural nuts this is the nutritional info
30g bar
639kj
4.5g P
10.2g F (i gather thats the fats from the nuts? its polyunsaturated and monounsaturated fats, theyre the good fats yea??)
9.9g C
does that sound okay to eat?

brown rice i havnt tried that i must try next time instead of white rice. Is brown pasta okay to eat or is it pretty much as bad as normal pasta?

The sauce we use has this nutritonal breakdown.
100g
95kj or 22.5cal
0.1g F
1.4g P
4.0g C
We always flavour it with redwine, white wine, garlic, onion, fresh chilli, dry chilli flakes, paprika, sweet chilli sauce, salt reduced soy, salt reduced oyster, worchestishire, parsley, basil, bay leaves, oregano etc

meat wise my mum is very anal about lean cuts so theres no worries there. she'll never buy cuts of meat with excess amounts of fat and even if theres a tiny bit we chop it off anyway before we cook.. that goes for beef, chicken, lamb, fish etc

gathering from the article it says to stick to the low GI veggies (except carrots, corn and root vegetables which are high GI) but if you were to eat those it needs to be balanced out with lower GI vegetables which in turn lower the GI of the meal rather than just having the higher GI foods on its own.. so its okay to have those just not with every single meal? its sooo hard potatoes are a staple in Croatian cuisine LOL must be strong!!

From the other article - pre workout i would probably eat a banana (yum yum) piece of brown bread and a boiled egg? does that sound like too much. Would a banana suffice on its own?

Post workout would be a protein shake.. is the dextrose and maltodextrin really essential, I've never heard of these things. reading about what they do sounds fairly important in their role in the body with insulin spikes and what not..

Post workout meal like above lean meat, veggies, low GI food..

this is going to take some dedication but i figure its for the long term in achieving the goal i want so they're worth it and so am i LOL