Help on Diet!!!

[UnStopAbleForce]

Sup bro's. I've been lifting serious for a few years now, and I've never put alot of focus on diet like I know I should. I always ate some what clean, and made sure I got my protein (although alot of it was from shakes), but now I want to focus on it alot more. I'm going to go food shopping tomorrow, besides from chicken, I need some more ideas of what to get. I work 55 hours a week, so I dont have a lot of time to prepare stuff, so I need some advice of things and maybe if somebody can I'd really appreciate help on planning my diet. I started my cycle last week, 325mg Test Enanthate, 450 EQ. My goal is to lose body fat. I'm 5'11, 214 pounds, 15%BF. Thanks bro's.

 

[B0ARDIN087]

chicken/tuna/sweet potatoes/oats/ fish if u like it........ good starter and sadly at least half of your diet

 

[bigstve12]

dont forget eggs and egg whites. i dont know where id be without them

 

[Bulldog_10]

As far as time goes, cook up a bunch of chicken or steak at the beginning of the week, and cut it into strips and throw it in some tupperware in your fridge. This way you can just grab some bread (or a wrap) and some meat in the morning, throw it in a cooler or something and take it with you to work...then either heat it up if you got a microwave at work, or just eat it cold, or room temp. Saves alot of time and effort.

Also grab some olive oil and take a tablespoon or two per day...it's very dense as far as calories go, so it will give you the extra calories you need...and also give you your daily supplement of monounsaturated fats.

A few other things that you may want to pick up: Skim milk ("skim and more" by garelick gives you two extra grams of protein per cup)...yogurt, ANPB, seasonings, Brown rice, blueberries or raspberries...

Hope this helps...

 

[UnStopAbleForce]

Yeah I have a microwave at work, im on my way to go buy some of that stuff now. Thanks alot bro's.

 

[UnStopAbleForce]

Just got home from gym, about to go food shopping. Here is what I have so far, I know it needs some tweaking, I'd appreciate any more advice anyone has. Here it is:

Meal 1
3 whole eggs
3 egg whites
8oz OJ
1 slice wheat bread

Meal 2
protein shake (2 scoops) 50G
banana

Meal 3
2 Cans Tuna
1 Chicken Breast

Meal 4
Protein Shake

Meal 5
2 Chicken Brest
Green Beans

Meal 6
Shake

Please help me out here, let me know what I should add or maybe things I should switch. I'm 5'11, 214 pounds, around 15-16%. I am looking to drop as much body fat as possible. Please help me out bro's. Thanks.

 

[UnStopAbleForce]

Bump... C'mon bro's there has to be something here I can change...

 

[long2821]

Among other things, personally I would add some EFA's. Add some flax seed oil. I would also eat more vegetables. Throw a big garden salad or 2 in there somewhere, maybe at meal 3. It's good for you, and it may help you feel full if your calorie intake is well below your maintenance number. Carbs are lower than I would run, but whatever works for you.

 

[ashley2212]

Among other things, personally I would add some EFA's. Add some flax seed oil. I would also eat more vegetables. Throw a big garden salad or 2 in there somewhere, maybe at meal 3. It's good for you, and it may help you feel full if your calorie intake is well below your maintenance number. Carbs are lower than I would run, but whatever works for you.

I second all of that... nice post

Where do you work out around these meals?

 

[landser]

Bump... C'mon bro's there has to be something here I can change...

yeah...you have almost zero carbs.

 

[Griz1]

Drop the OJ and eat a piece of fruit instead.

 

[UnStopAbleForce]

Usually work out at night. What is good to throw in for some more carbs? I will also add flax seed oil. Thanks. Bump for more replies.

 

[landser]

Usually work out at night. What is good to throw in for some more carbs? I will also add flax seed oil. Thanks. Bump for more replies.

Im just curious why your eating so little carbs. You probably didnt know this, but carbs combined with protein create an anabolic environment. You wont grow without carbs, and you will have a extremely hard time preserving mass on such low carbs. In fact, I dont know why anyone would diet not knowing how much protein, fat and carbs there eating each day. how do you know what to change to continue fat loss, slow muscle loss etc. Your diet seems very hit and miss. If I were you I would do a little research on cutting diets and the importance of carbs. Also, ditch the OJ. It is high GI crap. There is also too little protein in your diet, and the sources are all the same. not good.

 

[long2821]

What is good to throw in for some more carbs?

You can start by swapping the OJ for some oats.

You can also eat other complex carbs like whole grain rice, whole wheat pasta, sweet potatoes, etc. I always have rice or whole wheat pasta cooked and in the fridge ready to go. Make some up in advance when you have time.