Have that Fat with ABS look.. Need help

[Dave-Wonderbread]

Ok, I have always had a good metabolism but its starting to slow dow just a tad. I dont really have that much time to be able to do cardio sessions so I have to rely on my diet. I am cut up but like I mentioned, I have that fat with abs look.

Now, Here is my diet from Monday through Friday. Saturday and Sunday I am all screwed up because I miss meals, and I go to alot of Fast food rest. like Fridays and AppleBees with my girl- cant help that either.

9:00- 3 egg whites with turkey and swiss cheese on a whole wheat bagel

10:45- protein shake with skim milk

12:00 some combo of chicken and brown rice or steak and a baked potato or tunafish sandwhich

2:30- Protein shake with skim milk

4:00 all natural PB and Jelly sandwhich on whole wheat bread

6:30- train

7:45- post workout shake

8:45- Dinner- similiar to lunch

10:30 Nighttime shake with skim milk

Sometimes I cheat and and have a snack in between meals like pretzels or what not.

Now my question is- How can I tighten up a bit without going crazy??? Do I have to be 100% strict on the weekends?
Should I drop the milk in my shakes and the breads??

 

[serbyte]

Because the steak is high in fat, you should eat only the best carbs to minimize insulin spike. You are doing the opposite, considering potato is one of the worst carbs you could eat. It is worse than white bread. Instead I would reccomend steamed veggies, or something with high fiber like, baked beans. Down a cup of skim milk after the steak, as it decreases the ammount of saturated fat that your body will absorb.

Here is the list of Glycemic indexes of carbs.
http://optimalhealth.cia.com.au/gi17.html

 

[ffknight84]

would you mind expaining the GI number thing real quick??

thx in advance

 

[ffknight84]

nevermind

 

[ffknight84]

that website contradicts itself really bad, it lists certain foods as really low, then at the bottom some of the low GI foods are listed as high???

 

[Mr.X]

I'm in bold

9:00- 3 egg whites with turkey and swiss cheese on a whole wheat bagel
drop the bagel, add 1/2 cup oatmeal

10:45- protein shake with skim milk
drop milk, add water and 1tbsp. of flaxseed or MCT oil

12:00 some combo of chicken and brown rice or steak and a baked potato or tunafish sandwhich
that's fine, just add some green veggies (broccoli) if you can

2:30- Protein shake with skim milk
drop milk, add water and 1tbsp. all natural peanut butter

4:00 all natural PB and Jelly sandwhich on whole wheat bread

6:30- train

7:45- post workout shake
add 100mg Glucorell-R (ala) (G-R)
www.anabolicfitness.net
AF store

8:45- Dinner- similiar to lunch
again, you're having a bit too much carbs towards night time:
you could:
1) add more green veggies and drop the carbs (i.e. drop brown rice)
2) add some G-R, 100-200mg w/ the meal - see 7:45

10:30 Nighttime shake with skim milk
drop skim milk, add water...
add 20g psyllium husk fiber before bed
www.beyond-a-century.com



Sometimes I cheat and and have a snack in between meals like pretzels or what not.

Now my question is- How can I tighten up a bit without going crazy??? Do I have to be 100% strict on the weekends?
Should I drop the milk in my shakes and the breads??

w/ the milk intake you might be a little bloated plus the carb intake might catch up to you, so I suggest adding some ala and dropping some carbs as well as adding some fiber

Mr.X

 

[Dave-Wonderbread]

Thanks guys for all your help- especially Mr X. I do eat veggies about 3 times a week, I know not enough but better than nothing. I usually eat tehm with my dinner. I am going to reduce the carbs at night.

One other question- what can i do for the weekend thing?

And what is MCT oil?

 

[Synpax]

Heheh. I have an easier answer.

Make sure you drink ATLEAST a gallon of water each day.

I have two half-gallon jugs in my refregerator at work. One is always at my desk. When it empties, I grab the other one.

I also drink a lot at the gym (I hit the fountain between sets).

 

[Dave-Wonderbread]

Well, thanks Syn, I know that I drink alot of water- all day throughout work but at night I like to drink juice with my meals. Are those sugar calories too much?

 

[Mr.X]

Thanks guys for all your help- especially Mr X. I do eat veggies about 3 times a week, I know not enough but better than nothing. I usually eat tehm with my dinner. I am going to reduce the carbs at night.

One other question- what can i do for the weekend thing?

And what is MCT oil?

The weekend thing? I assume you're talking about the carb-up (refeed). If so, I would suggest a basic carb-up during 1 day of the week, which would allow you to get your metabolic rate moving.

MCT oil is Medium Chain Tryglyceride oil which is used in the body for energy as a carbohydrate but it's a fat, so you don't get the insulin spike, but you get the energy output. It has also show to get people in or close to a ketonic state faster.

http://www.iherb.com/mct1.html

Mr.X