Meals to Eat.

[LordZed]

Hey everyone, I was wondering if you guys could help me out on something. I'm 23, 6'0 and about 180lbs. I'm not overweight (I look slim) however, I have a high percentage of body fat especially around my stomach and lovehandles.

After 2 years of not hitting the gym and eating fast food almost every day, I've decided to change my life around for the better. It's been over 2 weeks and I haven't touched any sort of fast food, carbonated drinks etc. I've been doing cardio on a regular basis. From what I understand i'm supposed to eat about 5-6 meals a day, but my question to you is what should I be eating if i'm in the process of losing fat? (Eventually I want to gain mass, but right now I have to concentrate on losing fat and toning down/getting defined).

Could someone be kind enough to let me know what I should be eating for Meal 1, 2, 3, 4, 5 and 6? Or give me an example of what you eat (the specifics and how it should be prepared). I'm ignorant when it comes to health/fitness so your help would be greatly appreciated.

Thanks.

 

[Kold_Killa]

cal/carb/protein/fat

Meal 1:
-Protein Shake(w h2o) - 110/3/20/2.5
-Slice Whole Wheat Bread (sugar free) - 90/19/5/1.5
-1 TBSP ANPB - 80/8/3/4
-TOTAL - 280/30/28/8

Meal 2:
-3 egg whites - 50/1/10/~0
-1 whole egg - 75/1/6.5/5
-1 cup oatmeal - 286/54/9/5
-TOTAL - 411/29/20.5/8

Meal 3:
-2 Can tuna - 300/0/65/3
-1 carrot - 35/8/1/0
-1 tbsp nat peanut butter - 80/4/4/8
-TOTAL - 225/10/35.5/5.5

Meal 4:
-.5 cup Brown Rice - 150/33/4/1
-Teriyaki Sauce - 20/5/0/0
-Green Pepper - 30/7.1/1.5/.2
-Mushroom - 9/1.6/.7/.1
-Onion - 30/6.9/.9/.1
-Carrot - 35/8/1/0
-Chicken Breast - 142/0/26.6/6.2
-TOTAL - 345/61.6/21.4/4.5

Meal 5:
-4 oz ground turkey patty - 261/0/30/15
-Broccoli - 25/5/3/0
-Cup Green Beans - 40/8/1/0
-TOTAL - 361/16/32/15

Meal 6:
-3 whole eggs - 225/0/18.6/15
-1 protein shake(w h2o) - 110/3/20/2.5
-TOTAL - 335/3/38.6/17.5

TOTAL of DAY -
2140
168 carb - 26%
232 pro - 43%
74 fat - 31%
I'm cutting and here is what I eat and I am 20 6'0 203ish..... and yes, I eat that nearly everyday, except I have recently substituted the turkey patty for a salmon fallet, much better IMO.

 

[mm107]

Damn, nice and detailed. Looks preety damn good

 

[LordZed]

Thanks alot. I really needed that. I'll start that meal plan from tomorrow.

 

[LordZed]

Thanks alot. I really needed that. I'll start that meal plan from tomorrow.

By the way, what exactly is cutting? As I mentioned before i'm doing alot of cardio to lose my high percentage of body fat especially around my belly/lovehandles. I'm going to be building mass after i'm totally toned. Would you recommend that meal plan for me?

 

[Kold_Killa]

I would recommend those types of foods for you... If you are going to be doing a lot of cardio, you may infact have to up the calories in order to retain your muscle. I would recommend getting into the weight room and lifting weights AND doing cardio... The more muscle you have the more fat you are able to burn. I know a lot of people like this "lose the fat before I get muscle", but in all realness, it's not necessary to do tons of cardio and no weights.. Sure you may become a skinny bastard, but IMO that is worse than being a lil over weight... it's all about muscle. I don't think at 180 6'0 you want to loss to much WEIGHT, but more loss FAT. By having a diet like this, you will be able to hold on to your muscle you have now. Explanation: when your body consumes to few of calories, it begins to think it is starving, therefore in turn begins to burn muscle instead of fat. Reason being that fat is a lot easier for the body to store than fat. I think at your size you really want to focus on lossing your fat and putting on muscle and trying to stay about the same weight, if not a little bigger.

Here is a little insparation, I bet my body type is similar to yours... in only 4 weeks:

http://i23.photobucket.com/albums/b357/Kold_Killa/b4afterchest.jpg
(both flexed)
I know it isn't much of a difference, but it was sure satisfying for me. (granted i did a 3 week cycle of superdrol during this time, but I don't think that had one thing to do with the fat I shed)

 

[poysyn]

By the way, what exactly is cutting? As I mentioned before i'm doing alot of cardio to lose my high percentage of body fat especially around my belly/lovehandles. I'm going to be building mass after i'm totally toned. Would you recommend that meal plan for me?

Getting cut is just essentially losing body fat while preserving as much lean muscle as possible. You say you are doing cardio to lose your body fat, but are you doing resistance training to retain/gain muscle? If not your not going to be as tone as you anticipate..

 

[Mr_Sinister]

during your cutting phase you really should continue lifting as heavy as possible, and really... really focus on your back muscles. Dial them in with row and pullup variations, and you will see a nice v-shape to accentuate the waist.

 

[LordZed]

Getting cut is just essentially losing body fat while preserving as much lean muscle as possible. You say you are doing cardio to lose your body fat, but are you doing resistance training to retain/gain muscle? If not your not going to be as tone as you anticipate..

What is resistance training? I've basically just been skipping, and jogging every night, doing squats with no weights, pushups, crunches.

 

[LordZed]

I would recommend those types of foods for you... If you are going to be doing a lot of cardio, you may infact have to up the calories in order to retain your muscle. I would recommend getting into the weight room and lifting weights AND doing cardio... The more muscle you have the more fat you are able to burn. I know a lot of people like this "lose the fat before I get muscle", but in all realness, it's not necessary to do tons of cardio and no weights.. Sure you may become a skinny bastard, but IMO that is worse than being a lil over weight... it's all about muscle. I don't think at 180 6'0 you want to loss to much WEIGHT, but more loss FAT. By having a diet like this, you will be able to hold on to your muscle you have now. Explanation: when your body consumes to few of calories, it begins to think it is starving, therefore in turn begins to burn muscle instead of fat. Reason being that fat is a lot easier for the body to store than fat. I think at your size you really want to focus on lossing your fat and putting on muscle and trying to stay about the same weight, if not a little bigger.

Here is a little insparation, I bet my body type is similar to yours... in only 4 weeks:

http://i23.photobucket.com/albums/b357/Kold_Killa/b4afterchest.jpg
(both flexed)
I know it isn't much of a difference, but it was sure satisfying for me. (granted i did a 3 week cycle of superdrol during this time, but I don't think that had one thing to do with the fat I shed)

My body is actually somewhat similar to yours, except you're a little bulkier than I am. You have bigger arms and a bigger chest. I actually do see an improvement and thanks for posting the pictures, it will definately motivate me. You're right at 180, I don't really want to lose weight, just burn the fat, while keeping muscle. Eventuall I want to gain 20 pounds after I burn the fat.

Just a few questions about your meals and how theyre prepared. What is ANPB? In Meal 2, how do you eat the egg whites? Do you boil the eggs and throw away the yoke? Also do you add any milk in your oatmeal?

In meal 3, do you eat the tuna straight out of the can, or do you eat it with bread?

In meal 4, do you mix all the vegetables with the brown rice? Are they steamed vegetables? How do you prepare the chicken breast?

Thanks alot!

 

[LordZed]

during your cutting phase you really should continue lifting as heavy as possible, and really... really focus on your back muscles. Dial them in with row and pullup variations, and you will see a nice v-shape to accentuate the waist.

Okay thanks for that tip. I'll start lifting heavier weights than usual. So does this mean less reps?
Could you provide me with the names of the row and pull variations so I could look them up and see how theyre done?

 

[Mr_Sinister]

Okay thanks for that tip. I'll start lifting heavier weights than usual. So does this mean less reps?
Could you provide me with the names of the row and pull variations so I could look them up and see how theyre done?

I would say 5-10 rep range is good. Anyways, I do plain old bent over barbell row and shoulder width pull-ups. If you can't do a pull-up, do negatives...where you grab the bar, jump up and get your chin over it, then lower yourself slowly. Do as many of these as you can and see if you improve next week.

 

[LordZed]

I would say 5-10 rep range is good. Anyways, I do plain old bent over barbell row and shoulder width pull-ups. If you can't do a pull-up, do negatives...where you grab the bar, jump up and get your chin over it, then lower yourself slowly. Do as many of these as you can and see if you improve next week.

Is this the exercise you're talking about for getting that V SHAPE?

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

Whats the difference between a chin up and a pull up? The images look pretty alike.

 

[Mr_Sinister]

chinup: palms facing you, hands close together, hits biceps more directly
pullups: palms facing away, hands spaced wider apart (around shoulder width), emphasizes back over the biceps.

And yeah, that exercise in the picture is the row i'm talking about. That's the basic old-school form, you can also look up yates row, those are the ones i do, just be careful when doing one of these, good form is key. You can try seated rows on a row machine or t-bar rows if your lower back is hurting.

 

[Kold_Killa]

Just a few questions about your meals and how theyre prepared. What is ANPB? In Meal 2, how do you eat the egg whites? Do you boil the eggs and throw away the yoke? Also do you add any milk in your oatmeal?

In meal 3, do you eat the tuna straight out of the can, or do you eat it with bread?

In meal 4, do you mix all the vegetables with the brown rice? Are they steamed vegetables? How do you prepare the chicken breast?

Thanks alot!

ANPB = All natural peanut butter... I find it at my local grocery and it's cheap (anpb will have oil seperation on top, so expect that, just stir that in)

Normally for egg whites I just remove the yolk with a spoon and scramble the whites, but yes.. you could boil and remove yolk (thats what my bro does)

No, add water to oats... I also add just a lil bit of cinnamon and 3 packages of splenda... taste oh so good

Tuna.. yes, straight out of a can... I love tuna, so that helps. You could also eat salmon and cook it... I am getting a bag of 8 fillets for like 7 bucks.. each fillet has 41g protein

Yea, I mix all those veggies in with the brown rice. The veggies are slightly steamed (i like a crunch) and then add a serving of teriaki merinade.. this is one good stir fry and will really fill you up. Keep the questions coming man, I'm here for you.

 

[LordZed]

ANPB = All natural peanut butter... I find it at my local grocery and it's cheap (anpb will have oil seperation on top, so expect that, just stir that in)

Normally for egg whites I just remove the yolk with a spoon and scramble the whites, but yes.. you could boil and remove yolk (thats what my bro does)

No, add water to oats... I also add just a lil bit of cinnamon and 3 packages of splenda... taste oh so good

Tuna.. yes, straight out of a can... I love tuna, so that helps. You could also eat salmon and cook it... I am getting a bag of 8 fillets for like 7 bucks.. each fillet has 41g protein

Yea, I mix all those veggies in with the brown rice. The veggies are slightly steamed (i like a crunch) and then add a serving of teriaki merinade.. this is one good stir fry and will really fill you up. Keep the questions coming man, I'm here for you.

Thanks Killa for all your help, and everyone else. Due to my school/work schedule its tough for me to have these meals, but i'm starting to pack it with me wherever I go.

I'm basically going to be following your meal plans exactly starting from tomorrow. I went out and bought tuna (i love it too, but I used to add lots of mayo or fry), oatmeal, salmon, vegetables etc.

You're before picture is somewhat similar to my present body type and I think my goal is exactly like yours. Lose bodyfat (tone up/define) and gain muscle. I think I should post a present picture of my body and and post another one after a month or so.

While doing the cardio, one of the things i'm focusing on is getting a bigger chest, and the VSHAPE like Mr.Sinister said. Should I be doing pushups/crunches daily or do I need a rest period for them too?

 

[poysyn]

Pushups will not gain you a chest like that gentleman has..you need to hit the bench press. Lifting weights will not only help tone your muscles but it will speed up your metabolism, thus speeding up your overall progress! LIFT LIFT LIFT

 

[LordZed]

Pushups will not gain you a chest like that gentleman has..you need to hit the bench press. Lifting weights will not only help tone your muscles but it will speed up your metabolism, thus speeding up your overall progress! LIFT LIFT LIFT

LOL. Yeah you're right i've got to start lifting from tomorrow.

For the nutrition experts. Due to my work/school schedule its tough for me to fit in 6 meals per day. I can only do 3-4 and they won't consist of many calories, and I don't want to lose muscle. Should I drink 4 protein shakes a day instead of 2? I'm taking the ISO XP 45g protein one.

 

[Kold_Killa]

I can understand not being able to get all of them in with school and work. If you could fit all those cals into 4 meals about 4 hours apart, I would think you would be great. You say you may not be able to get all the cals in, but why not?? As for uping the shakes, I don't know if I know enough about that to answer.. I know that although you may get the cals and protein from the shakes, a shake doesn't take much to digest so you may become hungry quicker. (hungry is a bitch) Do you have access to a frig at work?