Hey guys - can you help me with my dieting and stuff

[fitguyinma]

ok so let me get a few things out on the table -

currently i am 6'3 23 years old ... i weigh around 218 - body fat is 18%

around 2 months ago it was 20.7% and i was 230 lbs

I work out 4-5 days a week (lifting and cardio)

ideally i would like to put on some muscle on my upper body and tone up alot - i am not pudgy or anything -

i saw a nutriotion guy at the gym and he gave me a sheet for eating right - basically my diet goes as follows - i

give me your opinions on if this is a good setup for me or if i should alter it to get the results i am looking for . thanx

this is for one day

meal 1 -

2 cups cheerios
2 pieces of raisan bread
1 cup 2% milk
1 dannon lite yogurt (fat free)

meal 2 -

protopure protein shake (50 g whey protein)

meal 3

4 oz turkey breast
2 pieces of raisan bread
1 LARGE salad (romaine lettuce and tomatoe)
1tb of fat free italian
2 pieces of rye bread or wheat bread

meal 4

apple

meal 5

6 oz turkey breast
2 pieces of rye or wheat bread
1 piece of raisan bread
1 LARGE salad with 1 tbs fat free italian

meal 6

another protopure protein shake

 

[defcon]

hmm

Im not an expert or anything.. but that seems like a hella lot of bread ( CARBS! ) if your trying to lose bf... thats just my .02 tho

 

[Senior Woonaki]

what time do you workout???

When you say tone up do yo mean lose fat?

Do you have a timetable - " i want to lose ________ by june ___"

that will help us out quite a bit... Nice progress so far...

and welcome to the board!

 

[cbs]

IMO,

too much bread, not enough good fats, and not enough protein and not enough fluids(water, crystal lite, etc)

 

[mixwell]

lot of carbs in there, for your last 2 meals take out some of the bread and raisin

 

[gonelifting]

sit down (or you could do it standing) and figure out the Protein, Carb, Fat % of your daily intake and go from there. It`s easier to see for example 50%pro 25% carb 25% fat or 40, 30 ,30 etc. then tweek it but if you don`t know... you`re sorta blindfolded.

count those grams/calories for one day.

 

[tbone1227]

yep yep, too many carbs if you are trying to get leaner and watch those carbs at night, they can kill your progress. The most important time to consume good amounts of carbs is your post workout protein shake with carbs.........

 

[fitguyinma]

well to answer a few questions ... generally i work out in the early morning .. around 9 -10 am

i work overnight shift . so i am coming off work and then going to the gym- i also dont sleep very much .. maybe 4 hours a day if i am lucky and that is mid to late afternoon

someone mentioned not getting enough protein .. when i add it up it appears to be over 200 grams a day

i am set up on a 2500 calorie a day intake - with 1375 cal coming from carbs ... 625 from protein and 500 from fat

is this what i should be doing ?? ... i drink LOTS Of water a day - as a matter of fact i dont drink anything but water.. no sodas or anything like that

i take my bcaa's before and after work outs and take multivitamins 2x daily - once in the am and once at night

i am trying to become toned as in defined and would like to shed lbs as well .. i am trying to define my muscles as well as build them (if that is possible to do at the same time)

i really appreciate all your help and hope i have answered any questions u guys had

thanx

Tom

 

[fitguyinma]

also with the timetable question - i would ideally like to get my body fat down by the end of july - if that is possible ..

what would i need to alter with my current setup to achieve those goals

also this 6 meals a day carries me generally from 8am to around 11pm .... when i am at work .. what is a good thing to eat during the midnight to 8 am phase ??

thanx alot

Tom

(sorry for all the questions but i see you guys knoiw your stuff)

 

[mixwell]

dude try to get more sleep if possible, you want exactly 8 hours of sleep..it helps your body recover from your workouts