Gym and fitness newbie

[DCFC79]

Just started going to the gym with the aim of losing some weight (anything else that happens is a bonus), what I would like some pointers on is the food/nutrition aspect, I have a vague idea what foods fall into which category eg bread and pasta re carbs, meat are proteins but what Im unsure of or need help with is what kind of foods are best to eat in say the morning. I don't go first thing as I have work first but I go after work ad its been suggested that eating an apple or a banana is a good option. What kind of foods are a good choice to snack on is something else Im unsure of.

Ill list what foods I don't eat if it would help.

Eggs
Lamb
Dried/canned pulses

Thanks in advance for any help

[Boss Man]

What foods do you currently eat and what times do you eat them?

[DCFC79]

What foods do you currently eat and what times do you eat them?

Well about 5 15 am I have a yoghurt and depending on what time I finish work I will have a bowl of cereal or some toast or a sandwich. For evening meal I can have for example sausage and mash or pasta.

A concern for me is that I only have a yoghurt before I go to work (physical kind of job) so would I be right in thinking I need to eat a bowl of cereal. Another problem is I can grab a bag of crisps if I get hungry during the day which doesn't help.

[Boss Man]

This is the sort of thing you could do.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

[DCFC79]

Couple of questions

Apart from the apple and orange, any other fruits ( Whether fresh or dried ) I should eat ?

Anything particular I should eat before or after the gym ?

Could I swap the chicken and rice for a home made chicken curry or chicken fajitas ?

Are protein shakes expensive ? Id not considered them as I thought they were expensive.

I take it when you mention cashews and peanuts you mean unsalted right ?

You mention whole grain cereal but what you say is a whole grain cereal ?

Last question I promise, I guess alcohol is out of the question then ?

Thanks for your help

[Boss Man]

Apart from the apple and orange, any other fruits ( Whether fresh or dried ) I should eat ?

(Yes, you could have things like Pear or Banana as examples.)

Anything particular I should eat before or after the gym ?

(Not especially. If you're getting a decent amount of protein and carbs before and after to spare muscle and fuel workouts and then aid recovery afterwards that's okay.)

Could I swap the chicken and rice for a home made chicken curry or chicken fajitas ?

(Yes)

Are protein shakes expensive ? Id not considered them as I thought they were expensive.

(Some are but some are not. I would stay away from them for now, until you're getting a consistent level of exercise and results and a consitent adherence to the eating plan.

When those two things are on track and you're getting somwhere, then consider protein shakes.)

I take it when you mention cashews and peanuts you mean unsalted right ?

(Yes)

You mention whole grain cereal but what you say is a whole grain cereal ?

(Any listed as whole-grain by the manufacturer, and in some cases manufacturers put some kind of symbol on the packaging, further indicating the products whole-grain qualities.)

Last question I promise, I guess alcohol is out of the question then ?

(Yes, that would be preferable. Alcohol is expensive and you don't really need it in your life.)

[DCFC79]

Apart from the apple and orange, any other fruits ( Whether fresh or dried ) I should eat ?

(Yes, you could have things like Pear or Banana as examples.)

Further to this, are dried fruits ok to eat as say as a snack ?

I end up having crisps as a snack if Im hungry so was thinking dried fruit and nuts would be suitable replacement.

So as long as I have a decent amount of protein and carbs before and after I go to the gym should be sufficient then ?

[Boss Man]

Dried fruits are high GI and quite sugary. They should not be avoided, but owing to their abiltiy to rapidly elevate bloodsugar i'd moderate them at least if you have them.

I believe dates have an even more potent effect on bloodsugar than glucose, which GI ratings were based on. Glucose, (pure carb), rates at 100 but dates rate at 105, from memory, though is would be dependant on a pretty congruent amount of both, for dates to cause a higher effect.

[DCFC79]

Dried fruits are high GI and quite sugary. They should not be avoided, but owing to their abiltiy to rapidly elevate bloodsugar i'd moderate them at least if you have them.

I believe dates have an even more potent effect on bloodsugar than glucose, which GI ratings were based on. Glucose, (pure carb), rates at 100 but dates rate at 105, from memory, though is would be dependant on a pretty congruent amount of both, for dates to cause a higher effect.

Yes I understand,

Thanks

re the cereal, I didnt know so many had Wholegrain on the box, its just not something I've noticed before.

Just finding it a bit hard to get used to the eating pattern and what to eat.

Need to get some cashew nuts

[jlynn149]

Fill up on breakfast! Eggs(high protein) whole grain toast with an avocado.

Protein shake and fruit for a snack.

lunch chicken or fish with rice or a big salad

afternoon snack have a sandwich.

dinner protein and veggies.