diet help...

[njlw226]

okay ive never ever worried about my diet, never had to. im 21 years old and now its starting to catch up to me. im 5-11 and about 191 pounds. i work out between 3 and 5 days a week. im not fat by any means but im definitely starting to get some fat around my waist/stomach area. this is my honest diet and yes i know its probably horrible. can you guys tell me what to lose, what to keep and what to add? thanks for help. PS - im a broke college student that cant cook and is very busy. this means cheapest food that can be cooked easily or not at all, and really quickly. thanks in advance.

typical day:

10AM bowl of frosted flakes cereal with 2 smores poptarts

12PM two turkey sandwhiches with american cheese on wheat. some pretzels or some doritos

1pm preworkout banana

230PM post workout can of tuna, cup of yogurt, and a chicken breast

5PM or so - some crackers (either saltine or club)

9PM - 2 packs of ramen noodles (theyre cheap but not that ive been reading i see how bad they are)

i eat more than anyone i know for my size by far, and im not fat. i can go to wendys and eat a triple cheeseburger, fries, and two spicy chicken sandwhices. in other words i have to constantly eat eat eat. my goal is to lose about 5 pounds of body fat by spring break (middle of march) any help at all would be greatly appreciated. thanks bros!

 

[Synpax]

I will help you out by telling you what's wrong with your current diet, what your diet should look like calorie wise, and giving you a clear alternative.

First, though, you need to get your BF % checked.

First, poptarts are garbage. Second, the doritos are garbage and you should cut the pretzels too. Crackers are no good, get oatmeal instead. Ramen noodles are total garbage.

Guidelines: at least 1, hopefully 1.5, and ideally 2 for now grams of protein per lbs of body fat. Right now I see about 65 grams a day in that diet. Also, clean carbs (low glucosamine index), not junk like doritos. Cleanest of clean carbs, and also incredibly cheap, is oats. They also have good protein.

Recommendations: The synpax diet. Using three inexpensive core components - protein powder, oats, and flax seed oil, you can eat cheap and eat well and get what you need. You may also add pure dextrose if you want to invest in it (cheap, buy in bulk). Substitute tuna or a chicken breasts in for a shake if you don't want to eat so much protein powder. Also, a gallon of water is key - it accelerates metabolism, helps you loose weight, and will keep the oats from constipating you.

Also gets your supplements: a megaman type vitamin and l-glutamine.

Additional note: Don't worry about making shakes, just chug the powder in a coffee cup with just enough water to dissolve it.

 

[njlw226]

thanks...

thanks for the quick reply. quick and stupid question and as you can tell im new, where/and how do i get my BF% checked out? also, how much does this cost, etc? is there a site that has the best foods with low glucosamine index? and last question, whats the best quality protein powder thats cheap? thanks again guys

 

[OXANDRIN]

typical day:

10AM bowl of frosted flakes cereal with 2 smores poptarts
oatmeal with protein shake

12PM two turkey sandwhiches with american cheese on wheat. some pretzels or some doritos
Try 1 with Fat free cheese and skip the snacks

1pm preworkout banana
fine

230PM post workout can of tuna, cup of yogurt, and a chicken breast
fine

5PM or so - some crackers (either saltine or club)
Have that 2nd sandwich with fat free cheese that you skipped with lunch

9PM - 2 packs of ramen noodles (theyre cheap but not that ive been reading i see how bad they are)
protein shake

[

 

[~SC~]

I didn't know cereal and pop-tarts were a great way to start the day............yikes!!!!

~SC~

 

[Synpax]

Re: thanks...

thanks for the quick reply. quick and stupid question and as you can tell im new, where/and how do i get my BF% checked out? also, how much does this cost, etc? is there a site that has the best foods with low glucosamine index? and last question, whats the best quality protein powder thats cheap? thanks again guys

The most common method is to get a trainer at your gym to do it with callipers. It is usually free. This is not the most accurate method, but if it is done in a consistent method it will help you see a 'trend.'

Also, I made a MISTAKE. The term is 'glycemic index', NOT 'glucosamine index.' Glucosamine is a supplement you take to preserve your joints; glycemic/glucose is blood sugar. Glycemic index is how much, on a relative scale of 0 to 100, a food causes your body to spike your insulin to convert the carbohydrate into glucose.

The reasoning here is that the more quickly your body's insulin converts carbs and turns it into glucose, the faster your body better use that glucose (energy) or it turns into fat. There are other negative side effects of getting that insulin spiked high and often- namely diabetes and unnatural hunger.

I, personally, use dextrose, with the maximum glucose index (100), for a post workout drink because it replenishes the energy that the exercerise leached from my body. During the day I eat oats, which are slowly converted - and at a rate my body can absorb without turning into fat.

Where can you learn about the GI of foods? Google on the three words: glucose index foods. Or look here: http://www.centerfornaturopathic.com/Glycemic index.htm.

Also, low GI foods are the key to the latest fad- the South Beach diet.

Best protein powder that is cheap? There are some 100% whey products but you will have to do your homework on your own. I find the best prices are at planetdepot.com.

 

[wootoom]

eat some eggs instead of cereal bro