Advice on my diet please!!

[OUfan]

I'm 24 yo, 6'1, 257 lbs...25% to 30% bf if I were to guess. Here is a typical day's diet:

7:00am: 1 serving quaker oats w/ cinnamon, 5 oz. fresh OJ or
1-2 servings Special K with skim milk, non-fat yogurt (store bought), and 5 oz. OJ

10am: 1 banana

1pm: 2 slices whole wheat bread, 6 oz. turkey breast, 1 tsp. yellow mustard or Lean Cuisine meal (the sodium alone is horrible in most, i know)

4pm: 1 apple

7pm: Chicken breast w/ brown rice, 2 vegetables (usually green) or
6'' Subway turkey breast or chicken breast w/ vegetables (no cheese, w/mustard)

I lift 3 days/week. On lift days I do 30 minutes of mod-intense cardio. 3 days/ week cardio, I do 1 hour of mod-high intense cardio.

Any advice is appreciated!

 

[cyrex]

ditch the fruit and get some Veggies in there!

Banana is OK if you need the potasium for something, but it also looks like you aren't eating near enough.

 

[OUfan]

Yeah...one thing i am worried about is not eating enough. But many days I never get hungry for more, so I'm unsure how much I really need.

 

[jmt24]

you need to find your bmi for cutting. there was a post on 7 weeks to shredded me with a link. i used it today and tailor your diet to that.

 

[Mr.X]

I'm 24 yo, 6'1, 257 lbs...25% to 30% bf if I were to guess. Here is a typical day's diet:


Any advice is appreciated!

At 257lbs., your BMR is 3300 calories per day, you're not taking that in now at all.

You are officially a candidate to read my starvation post:
http://www.elitefitness.com/forum/showpost.php?p=5718879&postcount=60
http://www.elitefitness.com/forum/showthread.php?t=451495




7:00am: 1 serving quaker oats w/ cinnamon, 5 oz. fresh OJ or
1-2 servings Special K with skim milk, non-fat yogurt (store bought), and 5 oz. OJ
drop the whole meal
new meal:
1 cup of oatmeal, not instant and not flavored
-add your own cinnamon , -add honey for flavor
8 egg whites, 1 egg yolk
1 tbsp. flaxseed oil


10am: 1 banana
drop the banana
add 6 oz. chicken breast (no skin) with a green salad
-add 1 tbsp. of olive oil to the salad

1pm: 2 slices whole wheat bread, 6 oz. turkey breast, 1 tsp. yellow mustard or Lean Cuisine meal (the sodium alone is horrible in most, i know)
no microwave dinners, replace the whole wheat bread (I'm assuming store bought) with 1 cup of sweet potato or Yams (with skin). Add 1tbsp. UDO's choice

4pm: 1 apple
see 10am meal

7pm: Chicken breast w/ brown rice, 2 vegetables (usually green) or
6'' Subway turkey breast or chicken breast w/ vegetables (no cheese, w/mustard)
forget the subway, stick to the checken breast w/ brown rice and 2 cups of veggies. Add 1 tbsp. UDO's choice oil. Add 2 tbsp. of fiber post meal.


what happens after 7pm, you go to sleep when??

 

[OUfan]

What is UDO's choice?

After 7pm...

9pm: Lift/cardio until 10:30 or 11

I normally will not eat again at night. Sometimes a few grapes. During Jan-April I work 11 and 12 hour days. This schedule would be different the rest of the year, getting off work at 5.

I appreciate the diet you suggest Mr. X, I'm going to try it! Do you recommend a post w/o meal or shake, that late at night?

 

[Mr.X]

What is UDO's choice?

After 7pm...

9pm: Lift/cardio until 10:30 or 11

I normally will not eat again at night. Sometimes a few grapes. During Jan-April I work 11 and 12 hour days. This schedule would be different the rest of the year, getting off work at 5.

I appreciate the diet you suggest Mr. X, I'm going to try it! Do you recommend a post w/o meal or shake, that late at night?

GOOGLE UDO's choice
www.google.com

A post w/o shake can be taken late, you don't want to go to sleep in a catabolic state.

 

[OUfan]

OK, so would 60g protein and 30g Dex, 30g Malto be a good combo? And you believe this diet alltogether would be good for fat loss?