mtb101
Likes Bikes and Dirt
Here's what Wellsey had posted food wise in an earlier post (I have inserted kilojoules for each item/s).Blanket statements like that aren't very helpful. I'm nearly 50kgs lighter than the OP and I eat far more than that just to maintain my bodyweight.
Volume largely isn't relevant (besides its impact on satiety), calories and macronutrients matter.
Breakfast
1 litre of water @ 0500
1 plunger coffee ( Kilojoules 940 ), two raw sugars ( Kilojoules 192 ), dribble of full cream milk
Brekky smoothie - 4 banana's (1664), two green apples (882), half a punnet of blueberries ( Kilojoules 327 ), handful of chopped Iranian dates ( Kilojoules 107 ), small knob of fresh ginger.
Lunch - Salad w/tuna ( Kilojoules 889 ) and nuts ( Kilojoules 3402 )
Snacks - 6 apricots ( Kilojoules 385 )
Dinner - Slack one tonight, four bananas (1664), 6 medjool dates ( Kilojoules 642 ) and half a punnet of blueberries. ( Kilojoules 327 )
4 Litres of water throughout the day. Fell off the wagon and had one Stones alcoholic beer
( Kilojoules 570 ) with a mate. Literally the last one.
Exercise - Fark all. Mowed and wippersnipped, loaded up two box trailers of rubbish to the tip. Moved 4 cubic metres of woodchip onto the gardens.
total for day: 11991 KJs.
Using a Kilojoule Calculator (weight, height, age and life activity) he needs - 11972 kilojoules to maintain current weight.
To lose weight there needs to be a deficit, i.e. less than 11972 KJs per day. Now more activity will create the deficit, but the easiest way is to drop the KJ intake per day. Fruit is low GI, but full of sugar (fructose) which if unused will turn to fat at the least it's keeping his KJs up for the day.