Dieting advice for when taking FOF

Hey guys!

I started taking FOF yesterday and so far no side effects except a bit of sleeplessness and I find I sweat more during cardio. So I'm stoked about that!

But in terms of my diet...obviously the correct diet it important...but I just wanted to make sure my diet is ok, so thought I'd post it here and get some feedback if you wouldn't mind helping me out

Breakfast: Oats with plain yogurt/low fat milk, no sugar...honey for sweetness. (alternate this with scrambled eggs every second day)

Snack: Fruit + Low fat yogurt

Lunch: Chicken salad or wholewheat pasta with tuna

Snack: Raw nuts + fruit

Snack (again because I'm a fitness instructor so I snack just before my second class of the day): Energy bar (USN)

Dinner: Chicken/Fish/Lean Steak with broccoli/green beans (no carbs)

I also drink close to 3 litres of water a day...when I do have coffee/tea I put honey in or half a spoon of sugar with low fat milk.

If you could advise me if I am doing good or bad that would be awesome...thank you!

Sorry girl but that diet straight up sucks. Honey = sugar in the same way sugar = sugar. Fruit = sugar. Dairy = sugar. The lies of 'healthy eating'. Don't even wanna know how much sugar is in that USN bar.. We also need to know how much of each you are eating and how many calories it adds up to.

Some stats would be nice. Height, weight, age, years training, bodyfat percentage, etc.

haha you see there is the reason why I put up my diet...because it sounds healthy to me (but clearly I am wrong) thank you for your response!

I'm 24, height is 165cm (5f4), weight is 58kgs, years of training is ONE only, body fat 20.1%.

I was told that having honey instead of sugar was a healthier alternative...I also didn't know there was sugar in dairy?? What would you advise I do to fix this "sucky" diet haha?

What Pyro said and...

I think she needs to tell us what's *the goal* here, then customise accordingly..

My basic goal is to tone! Im not necessarily phased with losing more weight as I'm already 58kgs and 165cm in height. It's my lower tummy, bum and thighs that I mainly want to tone. I posted all my stats...I think they will come up soon (it's just being checked by the moderator)

Oupa wrote: What Pyro said and...

I think she needs to tell us what's *the goal* here, then customise accordingly..

Oupa is reg. I fully support this.

Pyroclasm wrote: Sorry girl but that diet straight up sucks. Honey = sugar in the same way sugar = sugar. Fruit = sugar. Dairy = sugar. The lies of 'healthy eating'. Don't even wanna know how much sugar is in that USN bar.. We also need to know how much of each you are eating and how many calories it adds up to.

we going to change your name to Sugar or Honey :lol:

OMW make me feel more bad hahaha...Honey or Sugar is good with me though...as a name!

I will change my name but only if you make your surname as "Hunt".

Pyroclasm wrote: I will change my name but only if you make your surname as "Hunt".

Not u boet the lady :lol: ....who the f*ck is Hunt anyway ?

mike123 wrote:

Pyroclasm wrote: I will change my name but only if you make your surname as "Hunt".

Not u boet the lady :lol: ....who the f*ck is Hunt anyway ?

Hahahaha , no no Mike , i like Pyro as Sugar :lol:

Lolololol O okay I see! I thought you meant me cause you quoted me. Say your name and that surname a couple of times out loud. It'll hit you eventually.

H becomes a C my ****:lol:

Riddin wrote: haha you see there is the reason why I put up my diet...because it sounds healthy to me (but clearly I am wrong) thank you for your response!

I'm 24, height is 165cm (5f4), weight is 58kgs, years of training is ONE only, body fat 20.1%.

I was told that having honey instead of sugar was a healthier alternative...I also didn't know there was sugar in dairy?? What would you advise I do to fix this "sucky" diet haha?

Sweety ...honey.. straight from the hive has its goodness but not for weight loss ...no sugar...milk has Lactose = sugar...yogurt and fruit = sugar as Pyro said allready ...judging by your picture u are less than 20 % ???? for quick results go look at the Keto /atkins diets... use Google but if u want to tone only then weights with a balanced diet of protein carbs and fats check the diet stickies and try to structure from that ...use the search button for AnnieS a female body builder who gave some good advice to females ...the other day...cool

Riddin wrote: Breakfast: Oats with plain yogurt/low fat milk, no sugar...honey for sweetness. (alternate this with scrambled eggs every second day) TIP: You need protein in your breakfast. Substitute honey with sweetener/ high fibre fruit and add some form of protein (egg whites and whey are common for breakfast)


Snack: Fruit + Low fat yogurt

Lunch: Chicken salad or wholewheat pasta with tuna

Snack: Raw nuts + fruit TIP: Too much energy that time for no reason + no protein source


Snack (again because I'm a fitness instructor so I snack just before my second class of the day): Energy bar (USN) TIP: Those energy bar's are pure, highly glycemic carbs. Replace this with a protein-based snack

Dinner: Chicken/Fish/Lean Steak with broccoli/green beans (no carbs) TIP: Gooood!


I also drink close to 3 litres of water a day...when I do have coffee/tea I put honey in or half a spoon of sugar with low fat milk. TIP: Again with the honey.

Inherently, there is nothing wrong with milk as food source (there is a reason baby mammals gourge on this stuff). But for our circumstances we try to avoid it. It is liquid so it's easy to fill up calories on it. Calories come from it's fat content (9cals / gram) and combined with the lactose (milk sugar) and low protein, does not fit in well with out goals.


Hope this is helps.

Thank you so much...this definitley helps! will have a look at those diets...and am also hoping the FOF along with the diet, cardio and toning will work wonders! Ive tried the atkins diet tho, don't like it. Will look at the keto diet and also search annieS

Is sweetner not unhealthy for you? That's why I avoid it. But if its fine then I have no problem going onto them. Will try the egg whites with whey

The reason I try snack twice is because I do high cardio fitness classes twice a day, one around lunch time and one in the early evenings. I find if I dont snack on nuts/fruit, my energy levels are super low.

What are good protein based snacks? Like a protein bar?

To help with FOF, you need to keep insulin really low (the reason for keto). Best way is to take a cap on waking, do cardio 30min later, and only have breakfast about 30min after you are done. If you do keto, you increase your chances of using FOF effectively.

Riddin wrote: Is sweetner not unhealthy for you? That's why I avoid it. But if its fine then I have no problem going onto them. Will try the egg whites with whey

Use Aspartame based sweeteners and you'll be fine. No affect on insulin and not detrimental to your health. Don't use the whites with whey lol, use either with your oats.

Riddin wrote: The reason I try snack twice is because I do high cardio fitness classes twice a day, one around lunch time and one in the early evenings. I find if I dont snack on nuts/fruit, my energy levels are super low.

In that case, if you eat some protein before the time instead, you'll loose fat for sure.

Riddin wrote: What are good protein based snacks? Like a protein bar?

Most protein bars are meal-replacement, ranging from 300-500 calroies. Hell of a lot and not ideal for your goals. Maybe cottage cheese on rice cakes or a tin of tuna.

Awesome...I have gained alot of insight...thank you to everyone who answered and helped me.

I thought I was eating healthy, but am stoked to have been "shown the light"

Updates on weightloss and toning to follow in a few weeks....hoping to have awesome sexy results!! haha!

Have a good day guys!

Sweetener if u are using shit loads is not good but for Tea Coffee here and there no problem ...I use it... Keto is the same as Atkins but u use good fat like olive oil ect
IMO 6 of one half doz of the other...as long as u are loosing fat...Get yourself a Whey protien shake 2 kg container just dont subsidise whey for good food...

Riddin wrote: Awesome...I have gained alot of insight...thank you to everyone who answered and helped me.

I thought I was eating healthy, but am stoked to have been "shown the light"

Updates on weightloss and toning to follow in a few weeks....hoping to have awesome sexy results!! haha!

Have a good day guys!

Dont forget to post some nudies :evil: ...just joking ...good luck sweety

Furk wrote:

Riddin wrote: Is sweetner not unhealthy for you? That's why I avoid it. But if its fine then I have no problem going onto them. Will try the egg whites with whey

Use Aspartame based sweeteners and you'll be fine. No affect on insulin and not detrimental to your health. Don't use the whites with whey lol, use either with your oats.

Do NOT use aspartame based sweeteners!! :blink:

Riddin, with the amount of exercise you do and the fact that you don't have that much fat to lose and you mainly want to tone I would not suggest an extreme diet like keto. If you get your diet spot on you will get to where you want to be VERY quickly, guaranteed or your money back! If I was you I would stop the FOF it's not necessary to put your body through that strain.