help coming up w/ a diet?

[Tyrant77]

Whats up, i need some help designing a diet. Im 22 5'9 and weigh about 210, i dont know for sure but i think my bf% is somewhere in the range of 10-14 i think (havent gotten it done in a while). Im takin winny now and am in my 3rd week, im also takin hydroxycut.

What i am doing for a diet now is:
Morning: special K or oatmeal
Lunch: Grilled Chicken, w/ mustard and a salad w/ little dressing
Dinner: Grilled chicken or a peice of red meat w/ salad.
I also drink one protein shake (bout 30g) between mornin and lunch, then one after i get back from the gym

I work a diff muscle group everyday and usually take the weekends off. Also i usually do 45 min on the stairmaster thing, burnin about 750cals.

Now i wanna drop weight, prob get down to 190 or a bit lower but i wanna keep the muscle i have and possibly gain some. I was told that peanut butter was a good source of protein even tho it has quite a bit of fat in it, is that true, should i throw that in the mix? Also how many protein shakes per day and how much protein per shake?Im not one that can starve myself cause i just end up messin up the diet but i also need and want to see results.

If you can help id REALLY appreciate it.

Thanx

 

[theoak01]

I would think its to little calories but thats just me,you definatly wont gain on that diet but might maintain while dropping some fat

 

[AnimalMother]

winny, hydroxycut, and cardio, sound like a pretty potent combo for shredding up, i think you can afford to add some more calories. if this were my diet i would ditch the special K and replace it with a protein shake w/ the oatmeal. then id ditch the salad at lunch and replace with brown rice or beans and add another meal or two in there somewhere ie. tuna/brown rice chicken/oatmeal etc. roger that on the peanut butter, its has quite a bit of fat, sometimes i add a tbsp to my morning shake. i drink three protein shakes a day. when i wake up, post workout and before bed. usually about 40-50g of protein in each shake.

 

[MikeyG]

I'm with AnimalMother on this one--- At what dosages are you running winny?
I'd most defiently bump up the protien-- stick with REAL food, and a good equation is 1.2x to 2x of bodyweight. As for Carbs go, I'd add more carbs in your diet bro!

Your body/muscles need carbs to grow, and I'd stay around 250-300g a day, and on 1 day a week, bump it up to 500g Stick to Oatmeal, brown rice, wheat bread, lots of veggies.

That's just my opinion--- some may reject my diet b/c you need to drop carbs to get shredded, that's true... but I like being able to function and lift insane amount of weights and not worry about being woozy and not eating enough.

 

[Tyrant77]

Mikey G, im runnin the winny at 50mg ED

from what u guys have said does this sound better?

Morning: Protein shake (40g) & oatmeal

Lunch: Grilled Chicken, w/ mustard & rice (should it be white??)

Dinner: Grilled chicken or a peice of red meat w/ salad

Lift one muscle group per day then do 45min cardio on the stairmaster

Post workout: can of tuna w/ low fat mayo & protein shake (40g)

Before bed, protein shake (40g)

I thought the same thing bout the too little carbs and possible too few calories. I definatley dont wanna lose any strength or muscle and id rather it take me a lil longer to cut up while at least maintainin what im at now.

Like i said im 5'9 around 210, i dont know for sure but i think my bf% is somewhere in the range of 10-14%

My last max was 255 but i think i coulda put up 260 or possibly 265, and that was after my first set. What u guys think, not too bad for just bein on the winny while tryin to cut down right?

 

[Tyrant77]

Also i wanted ur guys opinion on this. I talked to my boy and i was thinkin bout runnin clen, 2 weeks on 120mcgs/day then 2 weeks off, 2more on then go off. On the weeks off i would use the hydroxycut. He said maybe use NYC instead of the hydroxycut and i was thinkin bout throwin in some Yohimburn in with it. Ive never been able to loose the fat on my lower chest, even when i got down to bout 180lbs a couple years ago i just couldnt get rid of it, and my lower stomach. What do u guys think, sound good or no, along w/ the new diet i posted above?

Thanx again, i appreciate the feedback

 

[AnimalMother]

first of all, i cant comment on your dosage of winny and clen cuz im still in the process of researching that myself for my 1st cycle . your rice should be brown. your post workout meal should just be a protein shake-water/ whey/maltodextrin or dextrose, if you dont have malto or dext , squirt some honey in it. your bedtime shake should be a slower digesting protein like casein or milk protein, check out the formulas on proteincustomizer and proteinfactory.com, save the tuna and light mayo for an hour to an hour and a half after your workout, spread it on whole wheat bread. you sound like me bro, im taking hydroxycut untill my nyc arrives, ive never used it though. looks like you work out after dinner, if your real hardcore you can get up during the night to snack on egg whites or something. are you doing cardio everyday?3-4X/wk is good. 45 minutes is a little long, more like 20minutes, if ur diet is good, you wont need to kill urself with cardio.haha.. id still throw another meal or two in there one between breakfast and lunch and one between lunch and dinner. try like 6 egg whites and beans,rice or oatmeal. no disrespect man, but theres probably guys on the anabolic board that would pity the amount of food you eat while on a cycle, even winny. might want to ask them whats best to eat on a winny cycle. oh yeah and ditch the salad for something like brown rice, oatmeal,beans, yam,. on your last meal of the day combine a protein source with veggies like broccoli, or chop up a cup of broccoli and put it in your salad.

 

[ZKaudio]

definitely drop teh special k. No cereal is comparable to oatmeal, not to mention the fact that the milk you put on it has sugar in it. Get some mcCans steel cut oats and grub em with a little whey and some flax. It doesn't taste too bad at all.