My diet

[Zozo]

I workout seven days a week... 90 minutes a day (give or take ten minutes). I do at last three days a week weights, usually four, one of the days being weights and cardio. However, I have a VERY sensitive stomach. I vomit terribly if I eat something other than basic bread or salad and vegetables. I get my protein by way of eggs, and dairy, and plain chicken and tuna. My diet (every week) consists of:

Breakfast: bran flakes and milk
Lunch: Tuna mayonnaise sanwich on brown bread / brown toast and humous
Tea: Green leaves, cherry tomatoes and egge mayonnaise (two eggs, one tablespoon mayonnaise)
Snack: Horlicks made with milk

I am really anxious that my diet is not condusive to my exercise routine. I am 5"8 and weight 134 pounds. I do not feel energiless, or weak, and i am seeing SOME imporvements in my strength, I am just wondering if anyone could tell me if my diet is OK, in that it's not dangerous or anything ,considering my exercise regime. Thank you

Oh, by the way, I drink mainly tea and water... and LOTS of milk (no sugar)

 

[Stephanie0523]

Looks to me like you're not eating nearly enough. I don't exercise nearly as much as you do. I do well to get 5 days in at 1 hour a session, and I eat probably twice what you do and have been losing weight. Don't you get HUNGRY???

 

[kathryn]

That does seem like a very sparse diet, and lacking in fresh fruits and veggies.

I assume "green leaves" means "leafy green vegetables" (like kale, spinach, romaine...)?

What is horlicks?

 

[JanetP1507]

I agree, you are not eating enough. Have you tried using one of the various sites where you can track your food and calories every day?

 

[ldy_solana]

i am going to say not eating enough NOR resting enough. granted exercising gets results but rest days are a crucial part of the body and muscle repairing themselves from the stress of exercise and that will bring results. i try after 4 days to take a rest day or an active rest day with yoga or light walking and nothing in the way of vigorous exercise,unless you count some housework

kassia

 

[kathryn]

i am going to say not eating enough NOR resting enough. granted exercising gets results but rest days are a crucial part of the body and muscle repairing themselves from the stress of exercise and that will bring results.

ITA
This is especially important when training for strength or hypertrophy. Muscles grow during recovery, and working out 90 minutes a day, 7 days a week doesn't allow them any recovery.

 

[Zozo]

Thank you for your responses I was worried that I my diet is a lot more sparse than some I read about on here.. but surprisingly I don't get hungry.. but I'm not sure thtas a good thing, maybe my body has just got used to this diet? I became very ill a while ago, and have only been able to have very basic, low fat foods since. (IBS and things) BUT i take on board what you say, and i'll defnitely try to add some more food in. Thank you! iT's hard to get advice on this

However, I'll struggle with the rest day! Does everyone do this?

Horlicks is a malted milk drink It's my little treat..

 

[Stacy]

I have IBS as well and my general well-being is SO dependent on what I eat. I too agree that your diet seems to be lacking in fiber from fresh vegetables, and in general it doesnt seem like you're eating enough for 90 minute workouts. What are your workouts like? All high intensity or are there days where your 90 minutes are lower intensity? You mentioned you drank alot of "milk (no sugar)"...do you mean you drink sugar-free milk, ie. lactose free?? Milk has a fairly good amount of sugar due to lactose. For me I can do dairy but not as much milk b/c of its sugar content. I'm better off when I eat dairy from something like Fiber One Low Fat cottage cheese. I know there are different types of IBS as far as symptoms go. I find I do much better if I eat less complex carbs, ie. breads, cereals, even if they're whole grain, and get my carbs from mostly veggies. I dont eat alot of fruit mostly b/c of the sugar content but I do enjoy the occasional banana or granny smith apple with a piece of low fat string cheese. I feel my best when I eat lean protein and veggies as the main stay of my diet. Good Luck to you!

 

[hriacobacci]

I struggle with allowing myself a rest day. It's all mental for me. But I make it a point to schedule in at least one a week. Period. I usually make my rest day on Friday, but if I'm really sore or worn out, I'll make adjustments. Your body will thank you and you'll see better results in the end.

Heather

Thank you for your responses I was worried that I my diet is a lot more sparse than some I read about on here.. but surprisingly I don't get hungry.. but I'm not sure thtas a good thing, maybe my body has just got used to this diet? I became very ill a while ago, and have only been able to have very basic, low fat foods since. (IBS and things) BUT i take on board what you say, and i'll defnitely try to add some more food in. Thank you! iT's hard to get advice on this

However, I'll struggle with the rest day! Does everyone do this?

Horlicks is a malted milk drink It's my little treat..

 

[Fidget Queen]

I know that we are all very different, however, I too have IBS (and it seems like every other digestive disorder in the world!) and my problems are reduced dramatically if I take out:

Dairy, SOY!! (the number one most painful food for my stomach), gluten, corn (even though it is hard for me to stay away from the corn), and too many fats.

Dairy kills my digestive system in the long term. If I only eat it once in awhile, my belly hardly notices. As soon as it becomes part of my daily routine, I suffer for awhile after I quit. For some reason, there is a major cumulative effect.

Taking fiber every morning has helped tremendously, too. I now eat as many fruits and veggies as I can and supplement with Bromelain (a lot of it).

In my perspective, your diet is missing nutrients big time, but some people do get by just fine that way (my dad is one of them). Me, on the other hand? I eat more fruits, greens, veggies and green superfoods than anybody I've ever met and I'm ridiculously unhealthy. So we are certainly all very, very different.

 

[Zozo]

I have IBS as well and my general well-being is SO dependent on what I eat. I too agree that your diet seems to be lacking in fiber from fresh vegetables, and in general it doesnt seem like you're eating enough for 90 minute workouts. What are your workouts like? All high intensity or are there days where your 90 minutes are lower intensity? You mentioned you drank alot of "milk (no sugar)"...do you mean you drink sugar-free milk, ie. lactose free?? Milk has a fairly good amount of sugar due to lactose. For me I can do dairy but not as much milk b/c of its sugar content. I'm better off when I eat dairy from something like Fiber One Low Fat cottage cheese. I know there are different types of IBS as far as symptoms go. I find I do much better if I eat less complex carbs, ie. breads, cereals, even if they're whole grain, and get my carbs from mostly veggies. I dont eat alot of fruit mostly b/c of the sugar content but I do enjoy the occasional banana or granny smith apple with a piece of low fat string cheese. I feel my best when I eat lean protein and veggies as the main stay of my diet. Good Luck to you!

Thank you! That does really help. And sorry, I didn't make myself clear. I drink a lot of milk. And when i have tea, I have milk, no sugar. I drink semi skimmed milk , which is much lower in fat (I'm not sure if it's the same in America). I too find that carbs aren't good, but I tend to have carbs earlier in the day, as I can tolerate them more. Lean protein and veggies are best for me also My symptoms ar constipation, spasms, but primarily vomiting, which is the worst. So, if I eat too much, or too much fat etc, the vomiting happens. I have considered having smaller meals more often, but I find that hard as my stomach tends to be most painful straight after eating. I will definitely try and bulk my meals up a little though, it appears that is everyone's advice. Thank you again!

 

[Zozo]

Sorry, I fogot to add.. my workout week this week looks like, just as an example:

Sunday: MIS + Gym style biceps
Monday: Amy Bento ASC2 + 30 minutes core work (from various dvds)
Tuesday: Gym style legs + Drill max cardio
Wednesday: GS chest and triceps + slo mo strength challenge chest and triceps
Thursday: In the Ring + core (20 mins)
Friday: Cardio from the Gauntlet + GS back, shoulders and biceps
Saturday: Amy Bento Hi lo Dome + core (20-25 minutes)

 

[Stephanie0523]

Oh my. That workout schedule is insane. Please schedule two rest days weekly for a month and then schedule a day a week after you get used to the idea. Is it possible that you may have an eating/exercising disorder? I seriously don't mean to judge you, so please tell me to bug off if you want to. But I don't see how your body can function with so much working out and so little nutrients/fat/protein.

 

[kathryn]

Taking your posted weekly workouts, here is a suggestion for cutting back a bit, but still getting everything you need (full-body strength as well as split upper/lower body workouts, cardio, flexibility, core

Sunday: MIS
Monday: Amy Bento ASC2 + 30 minutes core work (from various dvds)
Tuesday: Gym style legs
Wednesday: Upper body weights (preceded by 20-30 mn cardio if desired)
Thursday: In the Ring + core (20 mins)
Friday: stretch/yoga/rest
Saturday: Amy Bento Hi lo Dome + core (20-25 minutes)

Try this for two weeks and see how you feel. DON"T do more! (you can do less if you want). That's my prescription.

 

[Zozo]

Oh my. That workout schedule is insane. Please schedule two rest days weekly for a month and then schedule a day a week after you get used to the idea. Is it possible that you may have an eating/exercising disorder? I seriously don't mean to judge you, so please tell me to bug off if you want to. But I don't see how your body can function with so much working out and so little nutrients/fat/protein.

I'm not going to tell you to bug off I'm grateful for your help. I haven't got an eating disorder, in that HONESTLY, if I could, i'd eat for England (and used to!) And I don't know what an exercising disorder is classed as, I only do it because I enjoy it It's sort of a compensation for not being able to eat fried foods, takeaways etc. makes me happier.

I think I will try a few rest days... it's a shame, because I really don't feel tired with my current schedule, but if it is advised for my body, I think I should. I will certainly try, and that seems like a good way to go about it. Thank you And good luck with your IBS

 

[Zozo]

Taking your posted weekly workouts, here is a suggestion for cutting back a bit, but still getting everything you need (full-body strength as well as split upper/lower body workouts, cardio, flexibility, core

Try this for two weeks and see how you feel. DON"T do more! (you can do less if you want). That's my prescription.

He heee.. I will try it. I'm looking for advice, and if you think that it will genuinely bring benefits to my body, I'm willing to try it. I'm also willing to blukk up my diet, which I will try and do, as best I can. I've already incorporated 'fruit' as snacks.. which is something i haven't done before, so thank you