I'm 5'7 or so and 160lbs currently. I lost 4lbs on this new diet. But I also had a 7 week layoff at the gym before starting back. Plus, when I started the gym backup, my diet changed dramatically. I am usually 168lbs or so.
Body type is... I dunno how to answer that. hahaha Athletic I guess. Not fat but not shredded. I have abs but no body builder-esk abs.
My workouts are mainly for strength. I am primarily a squat and deadlifter. I focus on helping those lifts out most and then I worry about the cosmetic end of things. So after I do my squat, deadlifts, etc... i'll do my stiff leg, one legged stuff, etc...
After that (and on Wednesdays) i'll do my biceps, triceps, traps, chest. My chest has a real hard time growing so i'll do flies twice a week. My body recovers quick and I keep going up in weight. So chest twice a week seems to working for now.
Why cut out the oatmeal all together? And whey during the day? It's a quick releasing protein that is meant for workout/post workout. You're kind of going against the grain with all your advice.
Well, first off, that 4 lbs is obsolite in my opinion as that is easily mistaken as water weight fluxuation. For instance, I can go to bed weighing 250lbs and wake up anywhere between 244-247lbs. Its best to weigh yourself at the same time everyday to get an idea of weight gain or loss. Like, weigh yourself about 2 hours after dinner each nite right before your last meal or bedtime meal.
As for body type, are you Ectomorph, Mesomorph or Endomorph? Ectomorphs are typically fast metaboism and need A LOT of calories to gain weight with little body fat. Meso is kind of in between and Endomorph is more like myself. Body fat is easily gained and metabolism must be sort of ignited by multiple meals a day for example. Google the types if you like for more infomation.
How many days do you workout per week? What is your training split? I guess you do Chest on Wednesdays but what other days do you do chest? Do you do deadlifts and squats everyday since those are your primary lifts? Those are essentially full body exercises so depending on how many days a week you do them and how instense the workouts are they can require a lot of calories for recovery, mainly protien.
I'm not saying cut the oatmeal out completely but yet try to get your carbs from vegetables mostly. Like have broccoli, spinach or asparagus for each meal with your protein, preferably whole food protein(chicken breast, ground turkey, fish) and make sure you get some good fats in each meal as well. Eat an avocado, or 10-15 almonds, or 1-2 tbsp of peanut butter or almond butter. Apparently your only getting your Omega-3s from the cans of tuna but I would limit the tuna to 2-3 cans per week due to mercury content. Switch it up with some salmon, albacore steaks or even Mahi Mahi. If your eating fish for your protein you don't really need to throw in the good fat whole food cuz the good fats are in the fish. Monounsaturated or polyunsaturated fats slow down digestion and your insulin spikes during the meal. Stay far away from saturated fats if you wanna loose body fat. When your insulin spikes too high your body will store the body fat and the good fats during a high carb meal, for example, will control the insulin levels. I would eat carbs before and after your workouts if you must eat oatmeal but overall I have learned you want to "carb up" every 4th or 5th day for instance, sort of tricking your body and metabolism or spiking it to burn the different food. Just like changing your workouts every now n then, change the foods you eat. Go low carb with just veggies for a couple days then eat your oatmeal, brown rice or sweet potatoes for a day then go back to low carb veggie meals. Have a cheat meal once a week to crank the metabolism even more.
Yes, whey protein is fast "digesting" protein but you want that during the day since you should be eating so frequently. Whole food proteins are prefered and best but sometimes if your in a pinch a good whey shake is Ok. I prefer to have a shake before and after workouts and whole food stuff during the other meals like chicken, turkey or fish. I don't eat beef anymore as it tears my insides up since it typically just rots in your intestines anyway. Ground beef hamburgers are usually my gas if i must eat beef. You want the slow digesting Casein protein at your last meal of the day before bed to slowly feed your body during sleep since that is the time your body goes the longest without eating. If you know your not gonna eat for a long time then sure take in some casein but I would suggest saving it for the last meal.
You must eat to keep the metabolism up and running and the more whole, healthy and even raw foods you eat will help the bodyfat disappear. I always take my veggies raw and typically only cook my proteins except for my pasturized liquid egg whites which i use for my first meal @ 6am with a scoop of whey.
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