Hows this?

[CaptinDirtnaps]

I have been working out for a while now but until recently have not really changed my diet too much. I quit smoking a little over a month ago and am really trying to get the most out of my workouts. I am currently wieght training 3 days a week and doing 50 minutes of cardio 5 times per week on an eliptical machine. I piggyback a 30 minute fatburning program on top of a twenty minute cardio program. My stats are as follows.

25 years old
6' tall
240lbs
BF% 25.

Now for the Diet part.
I am currently eating,

Breakfast: 1 bowl raisin bran/ skim milk, 2 egg whites

Lunch: 2 tuna sandwiches using one can of tuna, four pieces of white bread and aproximately one tablespoon of mayo.\
2 egg whites
protien shake made with 2 scoops(40 grams protien) and 12 ounces skim milk.

Dinner: 1 whole skinless boneless chicken brest. One can of tuna.
Another protien shake same as before.
2 more egg whites

Usualy some sort of snack in the evening around 9:30, can of tuna or chicken or egg whites

I also tend to eat a serving or two of baked lays potato chips through out the day.

What should i change to get ripped?

 

[KIAN]

Total Calories 2558
Carbs 221 g
Protein 292.1 g
Fat 50 g

Change your bowl of Raisan Bran to a bowl of Oatmeal as one cup of Raisin Bran has the following:

raisin bran 190 / 45 / 5 / 1.5 .... 19grams of sugar

Also, lose the mayonnaise. You didn't say if it was 'fat free' but if it isn't then expect around 11 grams of fat (99 calories) per tablespoon. Use 'whole-wheat' brown bread instead of white as anything white will be a highly processed food.

Two servings of Lays Potato chips: 316 calories / 30 C / 4 P / 20 F

If you really want to get ripped, try to avoid ripping into a bag of potato chips. Just the removal of the potato chips, mayonnaise and the change in cereal will mean a reduction of about 500 calories which inturn will mean a loss of one pound in bodyweight at the end of one week. Nutrition is the key to any change you want to make in your body so pay closer attention to it.

 

[CaptinDirtnaps]

Thanks,
Are the chips really that bad? They're the Baked ones That only have like 1 gram of fat.

The mayo is the bad kind lol. I really hate the taste of the low fat kind. I guess i need to find some other options for tuna. I eat tuna for dinner with just hot sauce or fat free italian dressing but I don't put it on bread. Anyone have any ideas for tuna sandwiches without mayo?

 

[Omegasox]

You cannot use the word "diet" for a plan that includes potato chips. It's that simple.

 

[KIAN]

The nutritional values I provided are for the regular variety but all potato chips should be regarded as a 'cheat meal' and a very poor one at that. When you are trying to lose weight, it is important to meet your caloric requirements while exercising but at the same time restricting your carb and fat intake. You want your body to use up existing energy reserves without adding unnecessary sources on top of them.

 

[CaptinDirtnaps]

I figured that the chips were low fat so it would be cool, oh well I can skip them. I'm just starting to learn about diet, but it feels great to be moving in the right direction. I have lost 8 pounds so far.

So aside from the chips, mayo and the raisin bran does the rest look good?

Sometimes I rotate in a salad that contains letuce, tomato, avacado, tuna/chicken breast, and fat free itailian dressing. I figure this way I can get rid of some of the carbs from eating sandwiches.

 

[KIAN]

Just maintain your current workout routine with the minor changes to your diet. You should see a minimum loss of one pound per week in bf. If your weight starts dropping too much, reduce the amount of cardio you are performing. You should also start lifting heavier to maintain what mass you have.

 

[CaptinDirtnaps]

Thanks.