Am I eating too little?

[Quino]

Hi, I am new to the forums and before asking this I have been reading a lot and I think I am eating too little: Here is my diet:

I work out two days and rest one so on the working out days:

I preworkout shake with whey protein, peaches and a banana and honey with orange juice and some milk

Post workout shake the same stuff

Tuna mixed with low fat sour cream, mixed vegetables, and parboiled rice (also I put salsa to add taste to it) and I take around 12-16oz

protein shake with Orange juice or watter

another 12-16 0z of the tuna mixture

I am going to start adding a soy protein shake before I go to bed
sometimes I substitute the tuna mixture with 4 oz of read meat or grilled chicken and some mixed vegetables with parboiled rice

I drink a lot of watter during the day, around 2 gallons or more without counting the shakes or the powerade

reading the other posts where people eat 1 can of tuna 12 white eggs and 1.5 pounds of beef and chicken I think I do not eat enough but I want to lower my body fat and increase muscle size. I am 5'9" and weight 185 pounds. I gained around 6 pounds when I started to workout but my fat was going away and I have lost around one waist size. However, I am starting to lose weight now. I have 3 months that I started working out and I think I am doing OK. If anybody can comment on my diet or what can I do or modify I would greatly appreciate it.

 

[Mr.X]

It's hard to judge that, give me a layout of your foods w/ OZ. and cups and whatever measurements appropriate.

Mr.X

 

[Quino]

On the protein shakes before and after workouts I use one scoop of the whey protein which is 29 gr I believe with one banana and one peach. the Tuna with the parboiled rice and mixed vegetables I take 12-16 oz and if it is meat or chicken I take 4 oz of meat/chicken and 6 oz of rice mixed with vegetables

 

[Mr.X]

On the protein shakes before and after workouts I use one scoop of the whey protein which is 29 gr I believe with one banana and one peach. the Tuna with the parboiled rice and mixed vegetables I take 12-16 oz and if it is meat or chicken I take 4 oz of meat/chicken and 6 oz of rice mixed with vegetables

Oh yes, you're eating about 1200-13000cal while you need at least 1900-2000 cal. So, increase food intake, you're in starvation.

Mr.X

 

[Quino]

Would taking a soy protein shake before bed would be enough. I Forgot to include what I do when I work out. I always start with like 20-25 minutes cardio (running) and then hit the weights which I combine one day arms other day chest and shoulders and other I do legs and back anf every third day I do abs. I am seeing good results but lately I have been loosing weight fast. Last week I was 186 pounds and now I am 180. I want to lose weight but I was reading that you should not loose more than 2 pounds per week and in one week I lost 6. I exercise for like 1 hour 45 minutes to 2 hours and like I said I am working out two days and then I rest one and so on. Could you please tell me how to modify my diet so I can lose fat but still increase muscle. Thanks for your help so far.

 

[Mr.X]

Would taking a soy protein shake before bed would be enough. I Forgot to include what I do when I work out. I always start with like 20-25 minutes cardio (running) and then hit the weights which I combine one day arms other day chest and shoulders and other I do legs and back anf every third day I do abs. I am seeing good results but lately I have been loosing weight fast. Last week I was 186 pounds and now I am 180. I want to lose weight but I was reading that you should not loose more than 2 pounds per week and in one week I lost 6. I exercise for like 1 hour 45 minutes to 2 hours and like I said I am working out two days and then I rest one and so on. Could you please tell me how to modify my diet so I can lose fat but still increase muscle. Thanks for your help so far.

The biggest problem that dieters face is the weight/fat distinction, where weight is NOT always fat. So, you might have lost weight but it could be anything, water/muscle/fat etc. You need to take in at least, 1900-2200 cal a day. Follow those ratios and do the routine you've listed (since it's working) and you'll be losing bodyfat instead of just weight

Mr.X

 

[Quino]

Ok, thanks a lot One last question can I mix flax oil with the Soy for the night shake and if so what proportions do I have to use to make it work. Thanks a lot for your help

 

[Mr.X]

Ok, thanks a lot One last question can I mix flax oil with the Soy for the night shake and if so what proportions do I have to use to make it work. Thanks a lot for your help

I don't like soy much, but you can mix the two if you like the taste and such. Maybe 1-2 cups soy w/ 1tbsp. flaxseed. You can try your own ratios and see what tastes best.....

Mr.X

 

[Quino]

Hheheheeh, thanks but I already bought 10 pounds of Soy protein so I guess I have to eat it and if I do not like it I will not buy it again but I will fninish it Thanks a lot for all your help.