Im looking to make subtle and sustainable changes to my diet a little at a time that will make a difference in the longer term. I have never had any joy with making big changes as they dont "stick" as good as little changes over a longer period.

I have recently made some changes which are highlighted.

Walking hours - 5.45am - 10.30pm

6.15 - 50g whey with water
7.15 - clementine/satsuma etc
8.30 - 80g oats with 180ml semi skimmed milk

10.45 - wholmeal pitta with 180g chicken breast or tin of tuna with FF butter and extra v olive oil mayo
(Was previously 2 slices of bread instead of pitta)

12.45 - Food from work canteen (decent quality). Today it was Beef stroganoff & boiled rice (white). satsuma.

3.15 - 50g whey with water

4.30 - 180ish gram of steak or chicken or 4 large eggs, 40g oats with 100ml ss milk (was previously 80g wholemeal pasta instead of oats)

5.30-6.30 - Train

6.30 - 50g whey, 20g dextrose, 5g organic cocoa

7.15 - handfull of red grapes (not always the same)

8.30 - meal - most often - 250g steak, medium sweet potatoe, broccoli, carrots or both, whole baby pickeld beetroot, sour cream and a tad of butter. (again...used to be a shitload of pasta in this meal)

10.30 - 50g whey with water & 50ml of double cream (used to be milk instead of water.)

******

Any more little changes and suggestions for the longer term? Not the perfect diet by any means, but i tend to be very consistent and dont have many dirty treats atall.

I'd say the biggest thing is that you're having too much whey. 200g a day means that at least 160g of all your protein is coming from whey alone! Even just replacing a couple of your whey shakes with MPC would improve things in the first instance but personally I'd be looking for more solid foods.

I'd definitely like to see some more 'good fats' in there as well - just adding some nuts with your P+F meals would help. Are you using a fish oil supp?

ollie wrote:I'd say the biggest thing is that you're having too much whey. 200g a day means that at least 160g of all your protein is coming from whey alone! Even just replacing a couple of your whey shakes with MPC would improve things in the first instance but personally I'd be looking for more solid foods.

I'd definitely like to see some more 'good fats' in there as well - just adding some nuts with your P+F meals would help. Are you using a fish oil supp?

Yes, i have 4 or 5 fish oils per day. I go through a few tins of oily fish per week although i dont enjoy them enough to make them an every day thing.

The whey is def to high although on non training days it is 50g less with a little more solid food. I have tried MPC before but found it to have a texture like sand. Not nice. maybe mix 1/3 MPC, 2/3 whey and slowly increase as i get used to it!

Idealy i would have eggs for breakfast and less whey every day. I have tried many times but the appetite just isnt there most days. I do have the eggs for brekkie 3 out of 7 days though when i dont leave for work as early.

For me to fit in more food like nuts, i would have to drop something for it probably as i have a piss poor appetite with my hard gainer tendencies. I could probably manage some nuts with my lunch! Ill give that a bash.

Cheers

Cool - I know what you mean about MPC, MP's new instantized stuff should be better but I've just got used to the grainy texture

So just drink the eggs raw

Craig wrote:So just drink the eggs raw

Do you do this? if so how do you find it? Ok digestion wise?

Cheers

Ye no probs with digestion mate 6 whole eggs in my shake each morning with a scope of whey to balance out the amino profile.

wats the complete shake?

6 whole eggs
25g whey
milk???
flavouring?

Im not sure im hardocre enough

6 whole raw eggs
1 scoop whey (30g scoop)
50g - 100g puffed brown rice or quinou
1 bannana

If i was going to drink raw egg id blast them for 3o secs in the microwave just to be safe

SCOTT GALTON wrote:If i was going to drink raw egg id blast them for 3o secs in the microwave just to be safe

You mean to warm up the bacteria and help them grow

Isnt there lots of research claiming raw eggs are bad for you? The deplete biotin or something like that? Im no a great one for research but having had food poisioning last year im so careful now a days