critique my diet for losing weight please.

[shadows]

Right now I'm about 6'0" 185-190 lbs. I'm trying to get down to low 170's w/out losing any muscle yet still losing weight at a fast rate. Here is what I've been doing for the past few days:

breakfast:1 cup bowl of cheerios, w/ 1% milk.
2 thermodrine fat burners before breakfast.

Either a salad or nothing until after I workout, usually around 3:30-4 pm.

Post workout I have a slice of whole wheat bread and a can of tuna.

Dinner:Either fish, steak or chicken with a salad. large portion of meat.

After hours: Perhaps a piece of fruit, sometimes nothing.

Am I eating too much/too infrequently? I know you're supposed to exercise in the morning to lose weight, but I have school. Keep in mind I'm trying to lose weight here. Suggestions?

 

[Iron Thrower]

Ok first of all, you need to be eating a lot more protein. From what I can see, you're probably only getting 50-75 grams of protein a day. You should be eating at LEAST 200 grams of protein if you want to lose fat and not muscle. I would suggest eating oatmeal or cream of wheat instead of the cheerios. Also, eat some egg whites with it. You need protein in the morning. You should be eating 6 balanced meals throughout the day. Don't eat any carbs after 5 pm. Only eat complex carbs like rice, oatmeal potatos. Eat dark green veggies like broccili, spinach, that sort of thing. If your goal is to lose WEIGHT, then by all means, do what you are doing. But, if you want to lose FAT and lean out, then you need to be eating plenty of protein and often, every 2-3 hours. Starvation diets are only good for losing muscle with fat.

P.S. The thing about cardio. I don't know what your schedule is, but I did a contest last year while I was in high school. I got up every morning at 5 am and did my cardio and ate before school, so it's not like it hasn't been done before. Good luck. Iron

 

[shadows]

Thanks for the help, anyone else with any tips? How much protein is in 1 egg white? I had 4 this morning.

 

[gymrat]

go to www.fitday.com You'll find all the nutrition values you need.

 

[machman]

Dude you are asking for a HUGE loss of muscle here!!!

Figure out your BMR (basic metobolic rate) by multiplying your weight by 12. This is your maintenance coloric intake per day. Being in a caloric deficit by eating less than this/or eating more than this and burning the excess off with cardio you WILL lose weight. The goal is to lose fat and not muscle. That is why your protein should be high, your carbs should be medium, and your fat low (limit fat intake to flaxseed oil or other good fats as much as possible). I've always found a good breakdown for "real life" is 55%P 30%C and 15%F. Anything more than this and I can't live my normal life without always thinking about food.

Good luck