Newcommer to the forum, looking for any advice on diet

[bebasshome]

Hello everyone! After many weeks of checking out this forum, I finaly decided to join. To tell you a bit about myself, I'm an exercise science major (currently a sophmore), going to Slippery Rock University, in Slippery Rock, PA. Over the summer, I have goals to lose a good amount of weight that I've accumulated over the school year (damn college junk food). I'm currently 5'10, 228lbs. BF 20% (YUCK!). BUT, I'm a hard worker too. I realize with time, I can cut this down. Reading on this forum, I've changed my routine at the gym, to that of Needsizes 5x5 routine to maintain my strength somewhat. I also am starting to include a pretty intense session of cardio into my workouts 5x per week, M-Th..and Saturday. 30min per session, on the Elliptical. I can usually burn upwards of 450calories this way. As far as diet, I'm working on upwards of a gallon-gallon and a half of water per day. My food breakdown, is as follows on Fitday.com

Meal 1 (Breakfast) 1 cup of oatmeal, 1 cup of milk, 1 banana (This will give me a good amount of carbs to start the day)

Meal 2 (2 hours before lunch) 1 can of tunafish, 1 apple, 1 bannana

Meal 3 (lunch) 2 cans of tuna fish, bannana

Meal 4 (Pre and Post workout Shakes) I usually will be lifting before dinner, although sometimes it may be after dinner so it'd be 1.5scoops of weigh protein per shake, as well as 1 cup of milk per shake 2% milk by the way).

Meal 5 (Dinner) 2 cups/2 chicken breasts and 2 cups of green veggies (peas, or green beans) usually

Total: 314grams of protein (48%)
232grams of carbs (30%)
65grams of fat (22%)
Calories: 2770

Essentially, my workout is pretty intense, and lasts close to 45minutes, before I do cardio.

The point of this post, is basically of those of you who have been on cutting diets before....is there anything you'd like to possibly suggest for me to change up with this diet? I'll be eating mostly carbs early in the day, and spreading out my protein. I'll be drinking plenty of water. My BF% is pretty high, so I know I'll lose weight quickly at first, but then it'll slow down. As far as supplements, I'm on Xenadrine RFA-1 just started taking it. I've taken it before, and it helped pretty well.

Well, there you have it. Basically just looking for the REAL pro's to give their opinion on my new plan, and give me their opinions on what they think I can lost weight wise (realistically). I know it takes a long time to lose serious weight. Main reason I joined this forum is to keep up to date on things, and possibly give advice for some things that I've learned since viewing this forum. Thankyou for anyone who reads this, and I look foward to seeing your replies.

Brian

 

[Senior Woonaki]

Welcome to the boards!

Meal 1 (Breakfast) 1 cup of oatmeal, 1 cup of milk, 1 banana (This will give me a good amount of carbs to start the day)

Loose the milk and the banana. might want 1-2 cups oatmeal and 2-3 scoops of protein powder

Meal 2 (2 hours before lunch) 1 can of tuna fish, 1 apple, 1 banana

loose the fruit sub in whole wheat bread... No mayo in the tuna...

Meal 3 (lunch) 2 cans of tuna fish, banana

one can of tuna and maybe some whole wheat depending on the ratios.

Meal 4 (Pre and Post workout Shakes) I usually will be lifting before dinner, although sometimes it may be after dinner so it'd be 1.5scoops of weigh protein per shake, as well as 1 cup of milk per shake 2% milk by the way).

depending on your meal timing I would roll with a post workout shake of 2 scoops whey protein and some dextrose.

Meal 5 (Dinner) 2 cups/2 chicken breasts and 2 cups of green veggies (peas, or green beans) usually

Cant beat grilled chicken and steamed veggies for dinner!!!

I would add a flax/protein shake before bed

Your total calories depend on your body... Some people can cut at 12 times there bodyweight others have to go lower. I believe you could probably go to 10 or 11 times you bw because of the higher fat percentage (vets please weigh in here). I would also try and factor in your activity when coming up with your calories...

add 200 calories for a weight training session.
add 300 calories for a cardio session (utilize the readout on the machine if possible)

best advise - keep a detailed journal... It will help out immensely... I tend to under eat when I get away from my journal.. Eat clean foods (oatmeal, oat bran, yams, chicken, fish, green veggies)

If you feel you are not losing drop the cals by 100...

Be smart and keep posting on the boards.

 

[bebasshome]

Thanks alot for the reply! Any other comments, or suggestions people?

Brian

 

[MrMakaveli]

Good advice above.

I would avoid the flax before bed personally, whey causes a insulin response by itself so add in fat at night and personally I wouldnt risk it (Thats just me and I'm very paranoid).

At 20% bodyfat your going to have the luxury of probably being able to lose alot of fat and gain muscle at the same time, so see the above comments on pwo nutrition and take them very seriously.

If not working out, skip the dextrose and replace that meal with lean meat and veggies.

Good luck.

 

[bebasshome]

Ok guys, I've made some changes to my diet, after viewing your responses.

Change#1) Substituted 2% milk, to skim milk

Change#2) Added a scoop of whey protein in with my breakfast

Change#3) Took the banana out of my lunch meal, and substituted a cup of green vegetables

My diet now, is 315grams of protein (53%), 239 grams of carbs (34%), 34 grams of fat (13%) and 2524 calories. Amazing what changing some food around can do!

My meals then would be:

Breakfast: 1 cup of oatmeal, 1 scoop of whey, 1 cup of milk, 1 bannana

Snack: 1 can of tuna, 1 apple

Lunch: 2 cans of tuna, 1 bannana, 1 cup of green veggies

Dinner: 8oz chicken breast, 2 cups of green veggies

Pre Workout Shake: 1 scoop of whey, 1 cup of skim milk
Post Workout Shake: 1 scoop of whey, 1 cup of skim milk

So, now that you see this (revised) version....anything else you guys can suggest? Any other comments or replies? Thanks for the advice so far.

Brian

 

[BlkWS6]

Im just wondering why you guys are so anti-fruit? I was under the impression that apples arent exactly a bad choice even while cutting.

 

[Senior Woonaki]

GOOD QUESTION.

i could be wrong BUT...

fruit contains fructose, which will spike insulin... When dieting you really should avoid insulin spikes except PW.. The reason being is that INSULIN spiking tends to play with energy levels. I find that when i avoid the spikes and just eat oatmeal as a carb i tend to a steadier energy level...

 

[buffedmama]

You should check out Hansel's thread on Eating Well and Feeling Great!!

HANSEL ROCKS!