Diet Help Please

[jstrick2]

After PMing a few people I decided just to post and see what help I get. Figure it is time to make sure I am getting the most out of every day. Here is my diet. I am pretty d'amn sure its a bit light and I need some help adding things in. I am 6'0" 205 now. I am looking to drop some more fat and add some muscle, of course. I would like to lose about 10 or so lbs and see how it is there. After that I will be trying to add back on good poundage. Not sure what my BF % is, probably not that great. I know my meals are slim in parts, especially lunch probably. Thanks for any assist....much appreciated. It is time for me to try to get to the next level.

Sample Day:

WAKE:
Cardio(HIIT{MWF} or running{T/Th}) 15 or 25 minutes
1-1/2 cups oatmeal
1 scoop of protein powder

Mid-morning:
Wheat bagel w/ low-fat cream cheese
V8

OR
Banana with 2 Tbsp Reduced Fat PB

Lunch:
Turkey sandwich on whole wheat (Turkey 5 slices)
Mustard
Piece of fruit (usually orange or apple)

Afternoon(before lifting):
Peanut butter sandwich with whole wheat bread
1/2 scoop whey protein/5 g Creatine

LIFT(I work a 5-day split)
1/2 scoop whey protein
piece of fruit

Dinner:
Chicken breast w/ sauce
1-1/2 cups cottage cheese

BED

 

[~SC~]

Are you trying to cut and lose fat, or just lose weight I.E. fat and muscle?

I don't recommend HIIT cardio at all if your goal is fat loss, and your diet needs MAJOR attention. Bagels, bread, yogurt, fruit, "sauce", etc., are all horrid choices. You're going to have a rough time w/this proposed cardio schedule and dietary plan of attack.

~SC~

 

[jstrick2]

I know it needs help....thats why I was asking for it I would like to mainly cut fat of course. Any suggestions are fine. I am open for whatever strict plans people have/use.

 

[Quadsweeps Sister]

After PMing a few people I decided just to post and see what help I get. Figure it is time to make sure I am getting the most out of every day. Here is my diet. I am pretty d'amn sure its a bit light and I need some help adding things in. I am 6'0" 205 now. I am looking to drop some more fat and add some muscle, of course. I would like to lose about 10 or so lbs and see how it is there. After that I will be trying to add back on good poundage. Not sure what my BF % is, probably not that great. I know my meals are slim in parts, especially lunch probably. Thanks for any assist....much appreciated. It is time for me to try to get to the next level.

Yes - i think it is very light on calories and other essentials you're in need of. I only provide this information as a base. I had assisted some other people i know around your size - here's what they did:

Gain Lean Mass, Fat Burning

Meal 1
2 whole eggs + 6 egg whites
6 oz. lean beef (Turkey, Tuna, Chicken or 93% Lean Ground Beef)
1/2 cup of Oatmeal or 1/2 Grapefruit

Meal 2
2 Scoops Ultra Size (Or other clean protein supp), 1/2 Banana, 1 Tsp Natural Peanut Butter (Smuckers), 14oz Water

Meal 3
6-8 oz lean beef (Turkey, Tuna, Chicken or 93% Lean Ground Beef)
6 oz Sweet Potato or 3/4 Cooked Brown Rice
1 Cup Salad, 1 Tbsp Newmans Olive Oil & Vinegar Dressing, or 1 Cup Green Beans

Meal 4
2 Scoops Ultra Size (Or other clean protein supp), 1/2 Banana, 1 Tsp Natural Peanut Butter (Smuckers), 14oz Water

Meal 5
8 oz. lean beef (Turkey, Tuna, Chicken or 93% Lean Ground Beef)
1 Cup Salad, 1 Tbsp Newmans Olive Oil & Vinegar Dressing,
-or- 1 Cup Green Beans with 1 Tsp Flax Oil (Barlean's)

Meal 6
Egg & Protein Pancakes -
2 Scoops Ultra Size, 1 Whole Egg, 4 Egg Whites (Mix it up and make like pancakes)

 

[jstrick2]

Thanks for the help. My only question is....could I substitute some tuna for some of the protein powder meals? Also, what calorie ranges should I shoot for per meal. I am looking through some websites and trying to gauge yours. I will try and create some meals of similar stats just to add variety when I need it. Currently I use ON Whey products. I don't mind using the powder as you have put, was just curious as I enjoy tuna out of the can surprisingly.

 

[jeze]

Were you speaking in terms of

6 oz. lean beef (Turkey, Tuna, Chicken or 93% Lean Ground Beef)

as meal 1? I wonder also because i'm actually going to try modifying my diet to follow like the posted above but eating lean beef early in the morning may be challenging for me.

 

[jstrick2]

*BUMP*

So, do the vets approve of quad's diet for me? Can I do the tuna swap for some of the protein powder meals? How does it look overall other than MUCH better than my original?

 

[KWKSLVR]

Man, half a scoop of Whey Protein? I've never had that little before . I just polished off 2 scoops of Whey mixed in with some Dextrose PWO and a couple of Turkey patties/rice/veg for my last meal.

Chunk the breads/sauce/processed peanut butter. Fruit is fine, but eat just 1 piece a day (before you lift). If you can remove those things from your diet and add in some healthy fats and some better low GI carbs, you'll be golden.

 

[Quadsweeps Sister]

*BUMP*

So, do the vets approve of quad's diet for me? Can I do the tuna swap for some of the protein powder meals? How does it look overall other than MUCH better than my original?

I guess i can answer your questions - sorry for the delay. Yes, you can swap food for protein drink meals, no problem. Generally it is a bit easier for people to drink a shake in everyday life when trying to fit in this many meals. Tuna is grand - i eat it every day for lunch. Just replace your shake meal with the tuna and if you still want to eat the other items that would have went in the shake seperately...then it will just me more food to eat, which sometimes is "all good" - Take care and any other questions let me know. Be sure to tell us how it works for you.

 

[jstrick2]

I weigh in the 10th of every month, I will have to go somewhere to get my BF% checked. I did a couple of online BF calculators and they said I am around 18-20%. I will try to get a serious one done next 10th. I will keep updating though.