Tweaking my diet

[B0ARDIN087]

I am wishign to go with the diet that hansel set out, or at least a similar diet, here is my meal plan. I think my biggest problem is comign from a CKD and now having to actually deal with eating carbs, i have been on a slightly below maintenance diet in which i lost some weigh but i need to lost more. Please give me suggestions!!! Here is a sample day

number order is cals/fat/carbs/protein

Meal 1 - 6:30 am.
2 pieces White bread 140 2 29 4
3 Egg, white only 49 0 1 10
1 Egg, whole 93 7 1 6
1 Kraft singles 60 4 2 3
Meal total: 342 calories 13g fat, 33g carbs 23 g protien

Meal 2 - 10:00 am
1 can Tuna fish 150 2 0 33
Light Mayonaise 1 tbsp 50 5 1 0
Meal total 200 7 1 33

Meal 3 - 12:00 am
1 serving Ham 72 3 0 9
1 serving Turkey 58 3 0 8
1 Roll, white, soft 103 2 18 3
1 cups Milk skim 86 0 12 8
Meal total 319 8 30 28

Meal 4 need ideas!!!

Meal 5 - 5:30
3 chicken tenders, breaded, cooked 262 17 13 15

Workout 6-7:30

Meal 6 - Post workout shake
Whey 1 serving 120 2 4 20
8 oz Milk, 2% fat 121 5 12 8
Flaxseed oil 1 tablespoon 120 14 0 0
Meal totals - 361 21 16 28

Totals 1570 65 104 137

Calories Eaten Today
source grams cals %total
Total: 1570
Fat: 65 586 38%
Sat: 16 148 10%
Poly: 16 146 10%
Mono: 19 167 11%
Carbs: 104 408 26%
Fiber: 2 0 0%
Protein: 137 546 35%
Alcohol: 0 0 0%

 

[tbone1227]

how much do you weigh and what is your ideal weight? It seems like your calories are extremely low, and your protein is low as well

 

[B0ARDIN087]

my weight is 169 with a bf of about 13%

I just wanna shed a bit for summer. Thanks

 

[tbone1227]

well, with that said, you should shoot for maybe 1600-1800 calories a day, and up your protein, get good fats, keep carbs in check, maybe some ECA's, R-ala, and a good split with cardio and weight training will do the trick. You are definitely not going to get the desired results by giving your body 1200 calories with 120 grams of protein, you will turn out skinny fat which isnt good. Drop the weight but keep your LBM and you will start burning more fat, stay with and hit it hard. Hope this helps

 

[B0ARDIN087]

it does help and i knwo i need more calories, but i was really looking for someone to insert actual foods and modify my current meals so i can have a better plan. If you have any ideas please tell me. I think the modifications i have made so far are adding 1 tbsp flax to protein shake, and my eggs for breakfast is now a sandwich, lemme get the new figures with this information in! i will just edit my above post witht he new changes, someone else please comment tho!

 

[B0ARDIN087]

i updated eveyrhitgn and now im close to 1600 cals, i need to tweak it definately!! i need to lower fat and increase carbs/protein, plz give specific meal ideas/alterations!

 

[tbone1227]

good luck, here are some numbers for you:

at 1700 calories:

140grams of carbs - no more and shoot for under
175 grams of protein, over is good, under not good
about 45 grams of fat

Post workout you should consume a protein shake with dextrose only - no fat !!! immediately after working out, do cardio 4x per week, get good rest, dont eat carbs at night after your post workout. the flax in your shakes during the day are very good as you need that good fat. Good sources of protein other than protein shakes are: tuna, chicken, turkey, eggs, lean pork chops, steaks, fish. Eat gren vegetables like broccoli, and stay away from sugars and bad carbs, eat whole wheat, brown rice, red potatos, oatmeal, and broccoli as your carbs. Hit it hard for as long as you need and youll get the results your looking for

 

[the nature boy]

I am wishign to go with the diet that hansel set out, or at least a similar diet, here is my meal plan. I think my biggest problem is comign from a CKD and now having to actually deal with eating carbs, i have been on a slightly below maintenance diet in which i lost some weigh but i need to lost more. Please give me suggestions!!! Here is a sample day

why did you stop ckd?

 

[B0ARDIN087]

I stopped the CKD becuz it was hard for me to eat a all meat/fat lunch since im in school, also my parents REALLY didn't wnat me on that diet cuz they dont understand dieting and think that no fruits = a bad diet and ill get sick, too bad i felt healthier and skinnier than ever.

The fat in my shake is from the milk and flax oil, should i move the shake to the AM with the flax and have a post workout also, and move the eggs to my meal 4 ???? seems more appropriate. Also where can i get my hands on some dextrose and what is it

 

[HANSEL]

Might wanna try something like this:

Meal 1 - 6:30 am.
Cooked Oats and a scoop of protein powder.

Meal 2 - 10:00 am
1 can Tuna fish
Olive Oil and Salsa


Meal 3 - 12:00 am
1 serving Ham 72 3 0 9
1 serving Turkey 58 3 0 8
1 Roll, white, soft 103 2 18 3
1 cups Milk skim 86 0 12 8
Meal total 319 8 30 28

Meal 4
Protein shake? Apple and cheese/beef jerky? Nuts? PB/celery

Meal 5 - 5:30
Salad with Grilled chicken breast? Steak and Broccoli?
SF Jello Pudding dessert or something

Workout 6-7:30

Meal 6 - Post workout shake
Whey 1 serving
8 oz Milk, 2% fat
Flaxseed oil 1 tablespoon



Like tbone said, your calories are low and so is your protein intake. You need to eat more to lose weight in a healthy manner and speed your metabolism at the same time.
Throw some green tea in and make sure you get enough fiber. Supplement psyllium if you have to.

 

[B0ARDIN087]

ok hansel heres some questions i got. meal 1, oates....... like oat bran cereal?? is that alright? also the protein powder is that goign in somethign??????? and is 100% whey alright

meal 2, again am i supposed to be just mixing it all together, i alrready eat salsa plain when im bored and need a nice tasting low cal food


Meal 4 i think im going to try all those thigns, any kind of nuts to stay away from and any you recommend???

Meal5 sounds great and straightforward


I think those are the only meals u changed, 3 shakes a day is a lot tho dont u think???? What kind of cheeses taste good? i have just been eating american but im sure there is other stuff out there that is good plain thanks for the tips man, also do u recommend Meal replacements, my firend has been using them ever since he got them at a BB'ing show. They taste pretty good and are stocked with protein and shit, just need ur thoughts thanks!!!

 

[HANSEL]

1 ok hansel heres some questions i got. meal 1, oates....... like oat bran cereal?? is that alright? also the protein powder is that goign in somethign??????? and is 100% whey alright

2 meal 2, again am i supposed to be just mixing it all together, i alrready eat salsa plain when im bored and need a nice tasting low cal food

3 Meal 4 i think im going to try all those thigns, any kind of nuts to stay away from and any you recommend???

4 I think those are the only meals u changed, 3 shakes a day is a lot tho dont u think????

5 What kind of cheeses taste good?

6 do u recommend Meal replacements

1. Im talking about Whole Oats, not a box cereal. Heres what I would do....
Put 1/4cup of oats in a small bowl, add about <1cup of water , then microwave it for 1 min on high. Then pour in your Whey, whey will fork fine.

2. I would recommend mixing it, dont forget the Olive oil. Give it a try I think you will like it.

3. All nuts are pretty good, Almonds and Cashews rank among the best, peanuts (a legume) are also a good choice.

4. Alot of people do 3 shakes per day. Its not optimal but it works. Do it until you have the means to use more real food.

5. Thats just depends on the person, but I think Jalpeno Jack is the my favorite. Mozzarella is also a good choice, Munster is good, hell I can eat a hunk of romano . Look for Low/no fat varieties if you can.

6. MRP's are good, depending on how much fat they have I would probably add a tbs of Nut butter to them, same goes for shakes that arent post workout. MRP's are good, they have alot of vitamins and minerals in them and usually do taste pretty good, but a whole food meal is always best.

 

[B0ARDIN087]

how much olive oil/salsa/tuna do u add to ur mix, i just wanna know so i can make it taste good, does it taste anything like tuna???? i just add tuna+salsa it was very good!!!!

 

[B0ARDIN087]

here was my day so far, i think it looks pretty good u will have to let me know.

Meal 1
BB's french toast
two percent milk

Meal 2
Cheese
Sunflower seeds only (i know this should be more)

Meal 3
Turkey and ham sandwich on a roll w/ cheese
Skim milk

Meal 4
100 percent whey shake in milk with flax oil
More cheese
Small amounts of coleslaw with olive oil

Meal 5
Salmon and some broccoli w/ cheese

Meal 6 hasn't been eaten yet, i think it still needs more protein but considering i didn't lift today and only did some cardio i should be ALRIGHT. usually i would have had eggs and tuna in there but we are out of both of them i ran to the store an hour ago tho so thats all fixed. Lemme know!

 

[B0ARDIN087]

bumpity

 

[HANSEL]

how much olive oil/salsa/tuna do u add to ur mix

Depends on how much fat you need to work into your diet. A tbs is about 15 grams, thats about what I would add.

 

[B0ARDIN087]

can u also check out my day for yesterday hansel, i think it looks pretty good

 

[HANSEL]

Meal 1
BB's french toast
two percent milk

Meal 2
Cheese
Sunflower seeds only (i know this should be more)

Meal 3
Turkey and ham sandwich on a roll w/ cheese
Skim milk

Meal 4
100 percent whey shake in milk with flax oil
More cheese
Small amounts of coleslaw with olive oil

Meal 5
Salmon and some broccoli w/ cheese

Meal 6

That looks really good man.

I think you should ad an Apple at Meal 2. Seriously, it wont cause an insulin spike, they wont bloat you, They hold water and nutrients, and they have fiber. They are also good for the respiratory system.

Meal 6 is a perfect time to throw down some Low/No fat cottage cheese man. Add natural PB or nuts to it if you need to add any fat grams.

 

[HANSEL]

1 more thing I might try, Drink Skim milk at breakfast and make up the fat by putting some PB on the French Toast?

 

[B0ARDIN087]

thanks, ok cottage cheese is a possibilty, i chew seeds in that class for meal two and man does it speed up time, I get alot of my protein from dairy since its alot cheaper than meat and alot more portable, when summer starts it will be easier, ill keep u posted with everythign and how its going hansel, looks great so far and im adding nyc/eca next week i think

 

[HANSEL]

looks great so far and im adding nyc/eca next week i think

I think your better off just drinking gree tea, but to each his own...

 

[B0ARDIN087]

i dont like green tea, plus its not nearly as thermogenic as those stacks..........

o wait i forget didn't u take an anti ephedrine stance a couple weeks ago, if u wanna enlighten me why u did then please do so, im always interested to learn!

 

[B0ARDIN087]

bump