FitnessFood intake? Diet help needed!
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FitnessFood intake? Diet help needed!Posted:

AD4M
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Hi Guys,

I will try and make this post short and sweet for you. I have been going to the gym on and off for coming up 1.5 years, I have seen some gains but nothing too drastic. I have gone up in weight which is great however my shape doesn't appear to be changing what I think, as quick as it should be. I understand that you cannot go to the gym for the length I have been going and expect to be massive lol.

I really want to start focusing on my diet and eating correctly rather than foods that look attractive because they are "high in protein". Where the hell do I start with all this?

Do I download My Fitnesspal and scan bar codes and track my intake or what?!

Thanks all
#2. Posted:
DyI
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If you know anyone who goes gym and they are in good shape ask them about their meals.

Even in the gym you go to go to the best looking person and ask them for advice on diets and stuff

That's what I'd do
#3. Posted:
DLT
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Personally I found calorie tracking very helpful, pair that with a macro calculator to give you something to aim for when coming up with your meals (healthyeater.com/flexible-dieting-calculator)

On MyFitnessPal if you press More then Goals you should see a Nutrition Goals section, press Calorie, Protein and Fat Goals. In here you can set the macros given in the calculator and the app will tell you whether you are hitting the goals based on the meals you add.

Once you have worked out your macros and set your goals you should be able to come up with easy meals to help reach them.

I rarely ate breakfast when I was training but when I did it would have been eggs and spinach or eggs and bacon. Then lunch was normally my biggest meal of the day and would consist of white meat/fish with green vegetables normally broccoli. Dinner would have been similar to lunch and normally a bit of a smaller portion.

Protein shakes are an easy way to get your protein levels up. I tended to stick to powders rather than pre-made ones as they can be high in sugar. If you find you are hungry between meals then try to find a snack that you can eat that fits your macros, mine used nuts either unsalted peanuts, almonds or pistachios.

You could also speak to someone at your gym, if they have personal trainers there then see if they can offer a meal plan for you based on your goals.
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AD4M
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DLT wrote Personally I found calorie tracking very helpful, pair that with a macro calculator to give you something to aim for when coming up with your meals (healthyeater.com/flexible-dieting-calculator)

On MyFitnessPal if you press More then Goals you should see a Nutrition Goals section, press Calorie, Protein and Fat Goals. In here you can set the macros given in the calculator and the app will tell you whether you are hitting the goals based on the meals you add.

Once you have worked out your macros and set your goals you should be able to come up with easy meals to help reach them.

I rarely ate breakfast when I was training but when I did it would have been eggs and spinach or eggs and bacon. Then lunch was normally my biggest meal of the day and would consist of white meat/fish with green vegetables normally broccoli. Dinner would have been similar to lunch and normally a bit of a smaller portion.

Protein shakes are an easy way to get your protein levels up. I tended to stick to powders rather than pre-made ones as they can be high in sugar. If you find you are hungry between meals then try to find a snack that you can eat that fits your macros, mine used nuts either unsalted peanuts, almonds or pistachios.

You could also speak to someone at your gym, if they have personal trainers there then see if they can offer a meal plan for you based on your goals.
Ok that's great, thank you for this. In the FitnessPal app it has already given me macros, for example I want to lose 4Kg and it's broken down my calories, carbs, protein and fats. Do you trust this or would you recommend using the website you have linked as they have given me different results.

Next job is food shopping I'm guessing! Thanks.
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Calorie tracking or macro's which some people call it is important if you are wanting to progress with your shape and physique.

Message me your email address and I will send you my regime I send to all my clients who are starting out with me free of charge.

This will give you a insider of keeping hydrated , what foods are good to eat including protein carbs and spices. Also gives you a lot of information about how the body works and how to calculate your daily calorie intake to maintain your weight so you can work out how many calories you require to build muscle or lose weight whatever your goal may be
#6. Posted:
DLT
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AD4M wrote
DLT wrote Personally I found calorie tracking very helpful, pair that with a macro calculator to give you something to aim for when coming up with your meals (healthyeater.com/flexible-dieting-calculator)

On MyFitnessPal if you press More then Goals you should see a Nutrition Goals section, press Calorie, Protein and Fat Goals. In here you can set the macros given in the calculator and the app will tell you whether you are hitting the goals based on the meals you add.

Once you have worked out your macros and set your goals you should be able to come up with easy meals to help reach them.

I rarely ate breakfast when I was training but when I did it would have been eggs and spinach or eggs and bacon. Then lunch was normally my biggest meal of the day and would consist of white meat/fish with green vegetables normally broccoli. Dinner would have been similar to lunch and normally a bit of a smaller portion.

Protein shakes are an easy way to get your protein levels up. I tended to stick to powders rather than pre-made ones as they can be high in sugar. If you find you are hungry between meals then try to find a snack that you can eat that fits your macros, mine used nuts either unsalted peanuts, almonds or pistachios.

You could also speak to someone at your gym, if they have personal trainers there then see if they can offer a meal plan for you based on your goals.
Ok that's great, thank you for this. In the FitnessPal app it has already given me macros, for example I want to lose 4Kg and it's broken down my calories, carbs, protein and fats. Do you trust this or would you recommend using the website you have linked as they have given me different results.

Next job is food shopping I'm guessing! Thanks.


I can't remember if MyFitnessPal takes age, height and activity levels into account. For the time it takes I would recommend using the a proper macro calculator to get more personalized goals.
#7. Posted:
James
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Calorie intake is very important if you are trying to really tone up. I use the fitness pal app also to track exactly how many calories I'm taking in and what kinds of food I should eat at my weight.

Losing weight specifically and not trying to tone a lot to where you can really see abs, doesn't need a super amount of tracking because all you have to do is burn more than you eat tbh. Just sweat and burn and you will lose weight (as long as you eat relatively healthy). This is just my personal opinion.
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