Need advice on beginner diet

[hayrab]

Hello, Im 6'5 300lb never had my bf% checked but Im sure its pretty high Im a computer nerd and majoring in computer science at college and some of my homework means 10+ hours at the computer for programming.

Anyways I recently signed up for a 1 year membership to my local gym through my work. I've been at it 2 weeks now with 0 fat loss. I know Im expecting too much too early but anyways just a critique of my workout/diet would be helpful since Im a newbie to this stuff. I workout from 11:00am to 1:00pm then work from 1:30pm to 8:30pm.

Mon/Thur Chest/Back/Abs

Tue/Fri Arms/Shoulders/Abs

Wed/Sat Legs/Abs

Diet:

Breakfast (10:00am): 1 whey protein shake, fresh vegetables (carrots, broccoli, cauliflower)

Lunch (1:30pm): 1 whey protein shake, fresh vegetables, mixed fruit

Mid-Afternoon Snack (4:00pm): Can of lite tuna fish

Dinner (9:00pm): Chicken Salad, Fish, Potatoes etc...

Any critiquing please? Id like some expert advice on what I can change to increase fat loss and put on some lean muscle.

Thanks,
Harb

 

[hayrab]

Whey protein shake consists of 1 cup of whey + 1 8oz glass of skim milk + 1 banana + can of pre-sliced oranges + 1 tblspoon of flaxseed oil.

Thanks,
Harb

 

[Mr.X]

Now your second post makes a little more sense because when I saw that you were eating 1 whey shake and vegetables, I thought you were joking. I am also assuming that 1cup whey = 1 scoop of whey.
From this, I can ballpark you caloric intake at 1300-1500 calories (and I am really saying a high number here). This is WAY TOO LITTLE for a 300lb male. You will cause your body to go into metabolic shut down. What you need to do is the following:
Your BMR= 300 x 12= 3600 cal
Cycle your calories:>
Day:
(subtract the calories by cutting out simple sugars and carbs)
1= BMR-25%
2=BMR-10%
3= BMR
4=BMR-5%
5=BMR-15%
6=BMR
7= BMR+5% (add the 5% with lean protein)

Now, as far as it goes for you diet, you need to change a lot of things around. (too much sugars and not enough calories)
Here's a sample meal plan>
meal 1: oatmeal + egg whites+1 tbsp flaxseed oil
meal 2: sweet potato + chicken breast (skinless boneless)
meal 3: brown rice + lean steak (beef eye of round) + 1 tbsp flaxseed oil
meal 4: whey protein + 1 tbsp all-natural peanut butter
meal 5: yams + turkey breast
meal 6: (probably before bed, or short while before)
egg whites + 1/2 cup walnuts

Seems plain, but has variety. This is hard to follow at first but once you get the hang of it, you can change things around. I don't include amounts because that's your choice based on the day. Remember, 3600 BMR divided by 6 meals= about 600 cal a meal
If you have any questions, I'll be glad to help.
Mr.X

 

[keiko]

I use this online site to make sure I eat enough. It's a little pissy to use, but I love the charts. This might help you get a feel for how much you're eating.

http://www.fitday.com

 

[hayrab]

Ive been on this diet 2 weeks and Im not feeling hungry dunno what the deal is Im going to throw some oatmeal and alot more eggs in there tho thanks for the advice!

Thanks,
Harb