Is my diet good? Please help!?

Question

Sleep 11-6 am. 7 & 10 am-bread with peanut butter. 11 am-cycle/jog for 20 min (everyday except weekend. sometimes when I missed one day of exercise, I'd make it up the next day by exercising for 40 min). 2 pm-rice&egg&fish/chicken/meat with 1/4 of the plate filled with vegetables. 5 pm-plain bread. 3 litres of water a day. no other sort of training.

Answer 1

Try adding up the actual calories. If trying to lose weight, calories should be about 1200/day; if maintaining weight, calories should be 2000 to 2500/day.

You need to add more fruit and veggies and dairy to your diet, three litres of water a day may be too much. Drink two glasses of skim milk instead of some of the water, add orange juice or fruit to peanut butter bread, add a salad or stir fried veggies to 5pm meal. Without the fruit, veggies and milk you are not getting enough vitamins and calcium.

A good balanced diet includes 3-4 fruit servings, 4-6 veggies servings, 3-6 carb servings (prefer whole grain ie whole wheat bread, brown rice), 2-3 servings protein, 2-3 servings milk or milk products.

Answer 2

You need to add up the daily calories you are eating, for maximum weight loss keep calories down to 1200 a day. Sounds like you are eating a bit too much carbs in my opinion. I'd cut that rice out and add vegetables in it's place. At 5 pm have yogurt or a granola bar instead of bread, you can have the same amount of calories in either of these items without as many carbs and more protein which will keep you more satisfied throughout the evening. You also have no dairy products listed in your diet and you need calcium. Add a small piece of fruit maybe at 5 pm.
Also consider making your workout longer than 20 minutes a day, maybe do 15-20 minutes of some sort of weights before you do your cardio.
Good Luck!

Answer 3

You need more fruit and vegetables, as boring as they can be. Strawberry banana smoothies are great- very filling too, I find. Perhaps have cereal for breakfast instead. A week ago I started having Special K for breakfast, and it's a good source of folate, iron and calcium. Plain bread sounds tasteless. How about turning it into a couple of sandwiches with sliced meat and lettuce( that's what I have for lunch. Sometimes dinner too.)
You should aim to have at least half the plate filled with vegetables. (Rice and bread are carbohydrates, meaning they are a source of energy. If this energy is not used, then it turns into fat. So I suggest cut back on them a bit, or do some more exercises. Once again, just a suggestion.)

Answer 4

No!Not good at all actually...
For breakfast you need much more than just bread with PB,try adding an apple or boiled eggs
And the bread,why do you take plain bread?I'd choose a fruit...And you're getting less than 1200 cals a day so you'll actually store the fat!Eat dinner,try something light like a BROWN BREAD tuna sandwich or some soup!=) Just remember eating it BEFORE 8 o'clock =D

Answer 5

good. add weight training