Posted: 12/12/2006 8:30:24 AM EDT
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First of all, my goal is to lose weight and to build cardiovascular endurance, NOT to gain mass. I need to improve my run distances and speed over the next few weeks. That said, my current daily diet is pretty generalized, but here is what I do every day: Eat one banana in the morning (potassium) Eat one 2 oz can of drained tuna in oil each morning (protein and fish oil) Drink approx 3 liters of water Take one multivitamin each day (One-A-Day Men's Maximum) That's pretty much it as far as the routine. I try to have a light lunch each day, and the only snack I eat is microwaved popcorn, no chocolate, etc. Dinner is whatever the family is having. I don't drink soft drinks, although I usually have at least one cup of coffee in the morning and sweet tea with dinner. No smoking or alcohol either. The only exercise I have been doing is a short run each day, around 2.0 - 2.4 miles. I am starting at a new gym tonight, taking one-hour boxing classes on Tue-Wed-Thurs nights each week, and I am doing a four day/60 mile hike with my brother next week. What else should I do? Is the multivitamin I am taking adequate for my needs? Thanks for any info. ETA: I'm 26 years old, 5'7", 195lbs. My goal is 169lbs, and a 2mi run time of ~15min. My personal best run time right now is 16:42, which is unsatisfactory, to say the least. |
With the info that you present here, it is difficult to tell you what to specifically do So in general here are some things that would be a good idea. 1. Eat more for breakfast. A banana and a little can of tuna is not enough. A banana is kinda high on the G I. I would suggest that you replace your breakfast with bacon and eggs, or sausage and eggs. No toast, or other carbs. If you want something to drink with it, drink black coffee, or water. 2. If you want to eat the fish, eat it as a mid-morning snack. I would also suggest you replace the tuna with salmon. More of the right kinds of fish oil. 3. For lunch, go get yourself a double cheeseburger. No catsup, and throw the bun away. Have an apple for desert. Drink water or unsweetened tea. 4. Have a snack about 3. Make it something like veggies. Celery, and carrot sticks. 5. For dinner have what the family is having, but don't eat the potatoes, gravy, breads, or fried stuff. Stick with cooked meats and veggies. Corn ain't a veggie. You wanted to know about supplements. I got your supplement right here.  Go to the health food store and buy some fish oil. The liquid kind. Now you are going to have to work up to this, but it really works. Take a tablespoon 3 times a day. Warning, this stuff tastes fucking nasty. To do this you really have to want to lose weight, but this stuff works.
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So the tuna oil I am already eating isn't cutting it? Thanks for the info, by the way. |
I don't eat tuna, so I am asking, how much omega 3s does tuna have in it? I think the right kinds of fish oils have to come from cold water fish. That means fish like salmon and cod and other cold water species. I found the answer to the question. If you want max omega 3s from tuna, you have to eat albacore tuna, it lives in colder water, and it has higher omega 3 than tuna caught in warmer waters. |
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You need to eat alot more! It sounds like you are only eating around 800cals if that a day. Not good. Your body needs energy to burn energy, so if you starve it, you are only going to loose muscle and very little fat. Kinda counter productive huh. My advice is spend a little cash if you can and go get a VO2 test and then follow that up with a visit to a nutritionist. I garentee you that eating more of the right things will make you loose fat faster and help you with your endurance goals better than eating the amount of food a 8 year old needs. The idea is to find out what you burn in a day and subtracting 750 to 500cals and intake that during the day spread out over small meals. Take me for example right now I burn through my BMR, daily shit and working out, about 3200-3700cals a day. Im eating anywhere from 3000 to 3200 cals a day split up into 7 meals. Thats a decent amount of food. I have been loosing about a pound to a pound and a half a week of fat. So it does work. ETA get yourself a better multi. the oneadays suck.(they tend not to absorb or breakdown very well) try something like Alive's multi. Also when you take your multi eat some sort of fat, and drink water with it. |
Okay, I have seven cans of tuna left, so I will finish off those then switch to either albacore or salmon. Thanks for that info.
I kind of figured the One A Days weren't cutting it, but I didn't have any hard info. I am going to order some of the Alive's today, and start on those as soon as they arrive. Also, I am getting a lot more than 750-800 calories a day. I'm eating a normal dinner as I said, plus a light lunch, so that usually comes out to 2000+ a day. Thanks for all the advice so far. |
Honestly 2000 cals a day is not enough. |