MrX - need to lost 5-8 pounds

[TheOak84]

Mr X,

I am currently 165-170, about 12-14% BF. I need to lost 5-8 pounds of fat with minimal muscle loss. im not looking to compete and get shredded, jsut trim down my mid section to look better.. theres where all my fat goes for some reason...

this is my current diet:

8 am - oat meal, yogurt

10 am - Meal Replacement Shake or protein bar

1 pm - tuna and 2 slices of bread, (not a sandwich though)

4 pm - 6 oz chicken breast 6 oz potato

4:30 pm - Protein shake

5 pm - train

7:30 pm - Meal Replacement shake with one scoop of protein

about 8:30-9 pm - 6 oz chicken 6-8 oz potatoes


the meal replacement ahve 1000 calories..and im takin two a day
i think thats why i got the luv handles
well, this is what i was thinking for a new diet to lose a few pounds.


8 am - 4 eggs, yogurt

10 am - protein shake - (fat free or skim) or protein bar

1 pm - tuna and 2 slices of bread, (not a sandwich though) can of beans

4 pm - 6 oz chicken breast 6 oz potato

4:30 pm - Protein shake - (fat free or skim) or 4 egg whites, banana

5 pm - train

7:30 pm - protien shake - (whole milk)

about 8:30-9 pm - 6 oz chicken 6-8 oz potatoes


i will be taking 10 - 15g of glutamine a day..
change it to what you think would help better..
also, i was drinkin 4 glasses of milk a day and 2-4 glasses of OJ..
if i take away the milk and cut down to 2 glasses of OJ and fill the rest with water would that help?

 

[Mr.X]

I am currently 165-170, about 12-14% BF. I need to lost 5-8 pounds of fat with minimal muscle loss. im not looking to compete and get shredded, jsut trim down my mid section to look better.. theres where all my fat goes for some reason...

this is my current diet:

8 am - oat meal, yogurt

10 am - Meal Replacement Shake or protein bar

1 pm - tuna and 2 slices of bread, (not a sandwich though)

4 pm - 6 oz chicken breast 6 oz potato

4:30 pm - Protein shake

5 pm - train

7:30 pm - Meal Replacement shake with one scoop of protein

about 8:30-9 pm - 6 oz chicken 6-8 oz potatoes


the meal replacement ahve 1000 calories..and im takin two a day
i think thats why i got the luv handles
you're probably right
well, this is what i was thinking for a new diet to lose a few pounds.
meal changes in BOLD

8 am - 4 eggs, yogurt
drop yogurt add 1/2 cup of oatmeal

10 am - protein shake - (fat free or skim) or protein bar
drop milk add more protein to replace milk cal

1 pm - tuna and 2 slices of bread, (not a sandwich though) can of beans

4 pm - 6 oz chicken breast 6 oz potato
drop the potato, add 2 cups steamed veggies and 1tbsp. flaxseed oil

4:30 pm - Protein shake - (fat free or skim) or 4 egg whites, banana
drop the milk and again replace w/ protein/ and drop banana and add 1tbsp. flaxseed

5 pm - train

7:30 pm - protien shake - (whole milk)
whole milk ? that's the opposite of what you're supposed to do...keep fats the lowest possible PW....if you use PW milk, use fat free

about 8:30-9 pm - 6 oz chicken 6-8 oz potatoes
make that 5oz. YAMS and 2 cups veggies
add 10g fiber before bed


i will be taking 10 - 15g of glutamine a day..
change it to what you think would help better..
also, i was drinkin 4 glasses of milk a day and 2-4 glasses of OJ..
if i take away the milk and cut down to 2 glasses of OJ and fill the rest with water would that help?
drop the milk and DROP the oJ

Mr.X

 

[TheOak84]

awesome how much cardio do you think i should do?

remember, only 5-8 pounds... im not in precontest mode

 

[jaymis]

me to

i need to lose the same amount of weight, i am the same weight as you, how long to you plan to lose the weight, one month , two months.

 

[TheOak84]

i wanna lose is as slow as possible so i dont have lose any strenght... so maybe 4-6 weeks...

 

[jaymis]

oak

same here i would like to lose 1.5 to 2 pounds a week. I am going to follow a diet similiar to crums.m-f . and on the weekends carb up a little. good luck

 

[Mr.X]

awesome how much cardio do you think i should do?

remember, only 5-8 pounds... im not in precontest mode

30min AM 3x a week should be enough

Mr.X