Everyone Post Your Thoughts

[Athleticfreak]

Hi i am 25 years old,weigh about 235 pounds and have about 28%bodyfat.What is everyone's thoughts on my diet plan outlined below.
I am going to workout with weights 3-4 days per week and do cardio everyday for 1-2 hours.
Meal 1-1/2cup oatmeal/6 egg whites+1 yolk
Meal 2-protein powder mixed with water(33 grams protein,9 grams carbs)/apple or banana
Meal 3-1 can tuna/ 1/2 cup rice/ vegetables
Meal 4-same as meal 2
Meal 5-180 grams chicken breast/salad
*on weight training days add anither protein shake with a 600 ml gatorade as well*

**Do i need a complete overhaul?More food?Less food?Is the correct amount of meals?Please everyone help me out?

*By the way my goal is to reduce my bodyfat to around 10%and see my abs.This is going to take some time but the one thing i need is my diet fine tuned,*

 

[Stryc-9]

It doesn't appear to me that you're consuming enough fatty acids...

...I would add some flax oil in there somewhere....

 

[chillin408]

I would eliminate the rice. Also, this is not as important, but I would also eat no more than 3 bananas a week. If I were you, I would increase dietary fat intake, as Str suggested. Many people believe that efficiency of dieting strategies is highly an individual matter, so you want to keep track of what foods and dieting strategy works best for you.

As far as diet goes,this is what works best for me:
--No processed (carb) foods e.g pasta,rice...Except post-workout.
Post workout I eat 50-100grams of fast acting glucose based carbs, and about 50 grams of protein.
--Eating between 33% of my daily calories from fat. I usually eat unsaturated, non trans, and non-hydrogenated fats.
--Eating at leasat 33% of my calories from protein
--Eating no more than 30-33% of my calories from carbs.

 

[georgie24]

aahhh bananas......who would of ever thought i would get my strenght back with a banana post training....i train like a fucking gorrilla now....i went low carb no simlpe sugars at all and my traing suffered so fucking much i stopped for a while and did cadio only.... you gotta try everthing in the book bro a few bananas wont hurt at all...seeing your doing cardio 6 days a week and properly dieting


good luck bro

 

[diamonddiceclay]

cut out shakes and fruit and add fish and turkey

 

[cure]

all depends on how you eat now. don't eat that way if now you are eating like 5000 calories a day. If you drop by that much you will lose some fat, alot of muscle and eventually you will stop losing the fat. Count up the calories that you would usually eat and drop that by about 500-1000 calories a day. Eat enough crabs when starting. See what this will do is make you start losing weight but not drastically. Then once you realize your not losing as fast, do another drop in calories or drop a little carbs or do more cardio. Work at it slowly because by decreasing too much too soon you could suffer in the long run.

 

[Blood&Iron]

Hi i am 25 years old,weigh about 235 pounds and have about 28%bodyfat.What is everyone's thoughts on my diet plan outlined below.
I am going to workout with weights 3-4 days per week and do cardio everyday for 1-2 hours.

It think this is an excessive amount of cardio. Cardio is vastly overrated as a weight-loss tool IMO, and I think the amount you're doing will end up being counterproductive. I'd say try limiting it to 30 minutes, 3-4 times a week on non-training days.

Meal 1-1/2cup oatmeal/6 egg whites+1 yolk

~21g protein, 50g carbs, 9.5g fat

Meal 2-protein powder mixed with water(33 grams protein,9 grams carbs)/apple or banana

~33g protein, 50g carb, 2g fat

Meal 3-1 can tuna/ 1/2 cup rice/ vegetables

~40g protein, 60g carb, 8g fat

Meal 4-same as meal 2

~33g protein, 50g carb, 2g fat

Meal 5-180 grams chicken breast/salad

~50g protein, 10g carb, 10g fat

*on weight training days add anither protein shake with a 600 ml gatorade as well*

~33g protein, 37g carb, 2g fat

Totals: ~210g protein, 260g carbs, 34g fat Calories:~2300
This is just an estimate I did without looking anything up, and doing the math in my head, so the #'s might be slightly off, but they should be pretty close to correct.

The protein and carb levels look pretty decent, but as most others poster have stated, your fat intake looks too low to me, as do total calories. I'd up fat to at least 70g a day; this should take care of both problems. Some of the fat should be EFAs. Salmon is the best source IMO, but flax oil or fish oil capsules will work fine. If you're using whey for your shakes, make sure you mix it with milk to slow its absorption, or get a whey/casein combo. The fruit shouldn't be a problem, provided you eat no more than you've listed here. Typically, getting more than 50g a day is not a good idea. I would also use brown rice rather than white, though they're both fairly high-glycemic and thus less than ideal. You'll probably also get sick of eating the same foods everyday, but for some people this helps keep them from eating too much. For me, it causes me to stop eating so, in my case, I do better if I vary my food choices at least a little.

**Do i need a complete overhaul?More food?Less food?Is the correct amount of meals?Please everyone help me out?

*By the way my goal is to reduce my bodyfat to around 10%and see my abs.This is going to take some time but the one thing i need is my diet fine tuned,*

Of course, these are just my opinions and experiences, and different things work for different people--at least to a certain extent. BTW, don't try to lose more than 1-2 lbs a week or you'll probably end up losing a disproportionately high amount of muscle. Hope some of this helps. Good luck.

 

[riskybizz007]

I would lower your carb intake a bit if dieting. When I bulk i eat more carbs than protein, when i cut i eat more protein than carbs. I also agree you should add some fat to your diet, flax is good, extravirgin olive oil is also good, and a little bit of peanut butter wouldn't hurt either. As DDC said about the shakes i would eliminate them UNLESS you are going w/ casseinate. Whey is so rapidly absorbed that most of it will turn to carbs if you don't take it in a post workout situation. carbs=sugar=fat (if it is not being used). What it all comes down to is your calorie intake and percent of carbs, protein and fat you want to consume to meet your goals.

Also agree w/ the cardio is way too much.

 

[Athleticfreak]

Thankyou for your posts people.I think i will eliminate the shakes and add real food and nly consume shakes after workouts.Do you think that adding salmon will help?I will redo the diet and post once i have worked out the kinks.Please feel free to add more replies.

 

[Athleticfreak]

bump and merry christmas to you all.