Dude! I didn't know Sh!t about diet!

[haulingboat]

I can now see that I know zip about diet! I've been reading the stickeys and man I feel like an idiot. What I thought I knew from reading mags and online is a joke.


Height:6'3"
Weight:205
Age:34
Sex: M
BMR:2061.26
Activity Factor:1.55
TDEE:3194.95
Goal: lose fat gain muscle (six pack)
Training Experience: almost six years lifting 2 1/2 lifting properly

Meal 1:
-Protein Shake 2 scoops (Optimum Nutrition Whey) with water and splash of OJ

Meal 2:
-taco with beans eggs & ham (flour tortilla)
-or
-Toast w/ham cheese
- black coffee

Meal 3:
-Sandwich (turkey/ham w/pepper jack cheese)
-fruit or soup
-water

Meal 4:
-Protein Bar (southbeach peanut butter)
-or
-fruit (grapes/melon/berrie) nuts (almonds or peanuts)
-water

Meal 5:
-Chicken/beef/pork
-green veggie
-rice beans or pots
-glass of milk

Meal 6:
-PWO Protein Shake 2 scoops (Optimum Nutrition Whey) w/ H2O and splash of OJ

This exercise has made me realise my average day is between 2700 and 2900 calories but only about 150 grams of that is protein. I've read that I should be taking in a gram a protein per pound of body weight. Is that correct? I also now think I have too much fat and sugar.

I am lean everywhere except my abdomin. I want to loose the gut and love handles.

Would you suggest less sugar and fat, more protein? If so, what is a good way to take in more protein? Extra servings of carne? Another shake?

Thanks in advance!

 

[SouthernLord]

I can now see that I know zip about diet! I've been reading the stickeys and man I feel like an idiot. What I thought I knew from reading mags and online is a joke.


Height:6'3"
Weight:205
Age:34
Sex: M
BMR:2061.26
Activity Factor:1.55
TDEE:3194.95
Goal: lose fat gain muscle (six pack)
Training Experience: almost six years lifting 2 1/2 lifting properly

Meal 1:
-Protein Shake 2 scoops (Optimum Nutrition Whey) with water and splash of OJ

Meal 2:
-taco with beans eggs & ham (flour tortilla)
-or
-Toast w/ham cheese
- black coffee

Meal 3:
-Sandwich (turkey/ham w/pepper jack cheese)
-fruit or soup
-water

Meal 4:
-Protein Bar (southbeach peanut butter)
-or
-fruit (grapes/melon/berrie) nuts (almonds or peanuts)
-water

Meal 5:
-Chicken/beef/pork
-green veggie
-rice beans or pots
-glass of milk

Meal 6:
-PWO Protein Shake 2 scoops (Optimum Nutrition Whey) w/ H2O and splash of OJ

This exercise has made me realise my average day is between 2700 and 2900 calories but only about 150 grams of that is protein. I've read that I should be taking in a gram a protein per pound of body weight. Is that correct? I also now think I have too much fat and sugar.

I am lean everywhere except my abdomin. I want to loose the gut and love handles.

Would you suggest less sugar and fat, more protein? If so, what is a good way to take in more protein? Extra servings of carne? Another shake?

Thanks in advance!

Your diet is pretty crappy. Too much sugar and empty calories. Good thing you read the stickies huh?

meal 1 - This is the most important meal of the day (beside PWO). IT should also be the biggest.

One scoop of whey waiting in the fridge for as soon as you get out of bed. Six Whole Omega 3 eggs scrambled, One cup of oats with blueberries and skim milk, 2 grams of fish oil. 1 liter of water

Meal 2 - Sucks too lol. I usually do a shake and fruit and nuts here.

3 scoops of Whey in water, one apple, 1 oz of almonds or walnuts. Make sure the nuts are roasted or raw. Not cooked in oil.


Meal 3 - Sandwiches suck. Bread is worthless imo. Unless you are an ectomorph trying to add weight. The exception to this would be Ezekiel bread which is organic, high in fiber, and a complete source of protein.

This is when you should be having meal 5 minus the rice/pots/beans. Save the starches for PWO. Add two grams of fish oil to this meal

Meal 4 - Those bars are the suck too

Have another shake here or better yet eat meal 5 again. If you go with the shake have three scoops of whey and have another apple and nuts. Two grams of fish oil.

Meal 5 - This is obviously your best meal. You should eat this at least three times a day imo. Again save the starches for PWO. More fish oil.

PWO - meh

I would suggest waxy maize + BCAA + creatine followed 15-30 minutes by your whey shake. If you want more info on WMS and pwo nutrition search my user name and "The Waxy Maize Starch tread"

When do you train? Do you have another meal after you train or is it PWO shake then bed? Also cottage cheese or casein protein plus fish oil before bed will help to keep you in a positive nitrogen balance while you sleep.

Also I recommended each shake be 3 scoops which is usually 75 grams of protein. You could just as well do 2 scoops each. Personally I would rather consume more than my body can process than not enough.

 

[79steeler]

Bro buy Needto's book " The Anabolic Kitchen " and you'll see how to make meals in advance and do it for less money. You need to be eating more meats and whole foods, vegetables, sweet potatoes, steak, chicken, fish, tuna. Less shakes. I would keep my shakes down to two a day. One post workout and the other when your in a time crunch.

Needto book also shows you how to make your own protien bars and save money doing it.

 

[haulingboat]

Thanks for the suggestions! I bought Needto's book and The Abs Diet yesterday. This weekend I roast a turkey breast and rump roast. Last night I made the Avocado topped chicken, with steamed brocoli, and some multi grain bread with a little evoo/vinegar for dipping. It taste great and was quick/easy.

I workout in the evenings, between meals five and six. My workouts are usually an hour long and run between 8:00 and 9:00 pm. I follow it up with a shower and some reading or MMA on the tube. I'm usually asleep by 10:30-11:00 pm.

I have been taking a multi vitamin and two capsules of fish oil with meal six, an hour or two before bed (forgot to include in my write up).

I'm excited about the books. I'm amazed by the amount of garbage in most foods, hydroginated oil, preservatives, etc. Glad to be on the path to burning fat and building more muscle.

Thanks again!

 

[needtogetaas]

nice bro.

 

[hurricane]

whatever your body weight is double it on protein intake .. protein is key to grow ..
eat 5-6 smaller meals a day.. i like to eat more vegs in a day then u do .. fiber is key also