I need major help with my diet. I messed up so please help

[b8b8b]

I'm an idiot. I tried to lose weight but I screwed myself up so bad. I thought that eating VERY little and skipping meals would make me lose weight fast. In my mind, it made sense. You know what has happened? I'm 5'10 and I weigh 142 lbs. But guess what? I still have fat on my stomach, chest and back. I probably lost SO much muscle because I also stoped doing weight training and ate so little. Now, I need help.

I want to lose most of my fat. I will weigh very little (probably) once I lose that fat and then I will try to gain muscle mass. This is the diet I will use to lose the fat. Please correct it since I'm new to all this

7 am - Cardio for 30-40 minutes
Around 7:30/ 7:40Then, Bran Flakes cereal with skim or 1%milk(good carbs right?) and 2 egg whites (for protein).

12 pm- Tuna Fish Sandwich with 2 Whole grain brown bread and lettuce. Some veggies like Brocolli and carrots. An apple

4 pm- Tuna Fish with a salad.

5:30- Weight lifting for 40 minutes.

6:15 pm- Chicken Breast with vegetables. 1 brown pita bread (I guess its ok to eat these carbs after my weight training workout?)

9 pm- Need Suggestions please

That makes 5 meals. I would like to add one between 7 am and 12 but I can't because I'm in school and I can't eat in my class.

Thanks alot guys.

 

[david_diesel]

to hell with trying to lose anymore weight bro. Geez at 5' 10" and 142, you have to be stick thin as it is. I know I was at that weight and I'm 2 inches shorter.

Here's what ya do....start eating 7 times per day . Shoot for at least 200 g protein and fill the rest in w/ some quality carbs and fats. Try and put on some muscle...it will aid in the loss of rest of your bodyfat. It's called recompositioning. I know what you're trying to do but beleive me, the more muscle mass you have, the more fat you are going to be able to burn. i mean seriously, how much more weight do you want to lose? sub 140 and you're gonna start seeing bones stick out



One huge factor which I noticed played a huge part in my growth was the addition of a post workout shake, 50% protein ,25% dextrose, 25% maltodextrin. Drink that shit immediately after you get done with the weights.

You have 5 real food meals listed in your post. Throw in 2 protein shakes in addition to that and I'd say you have the basics to begin growing

 

[sublime35]

embrace is right. Don't worry about losing that fat you have left. I've been through sorta the same thing. I'm at 142 and almost 5' 9". I was trying to lose what little bit of fat I had left, but I figured Fuck It. Why be 135lbs of scrawniness just to have abs? Know what i mean? Plus I was once pretty big and I'm sure some of it's lose skin too. Are you maintaining your weight right now with the cals. you're at? If you don't count cals. then I would start. It's the other sure way to gain, lose, maintain weight. Keep track of your cals and If you don't gain weight in a weeks time, then you're at maintnance. From there add in 300-500 cals. to your daily intake. Keep it there for a week, monitor your weight. It's as simple as that. Also you're going to need to get some carbs in there. Remember these things
get 1 to 1.5 g. protein per lean body mass
get around .5g. fat per LBM
fill the rest in w/ carbs, prot, fats.
You need carbs tho.
I would lose the Bran Flakes and get some oatmeal.
With your other meals, you need some more carbs. Sweet potatoes, oats, brown rice,beans, some breads are okay but wouldn't make them a staple.
Make sure you get some good fats called EFA's. You get them from nuts, flax oil, fish oil caps, and certain fish.

 

[b8b8b]

Hey, Thanks alot guys. I will forget about losing weight, try to get muscle and eat more carbs.

By the way, I have 2 questions.

-Is brown rice better than white rice?
-Would eating some almonds, peanuts and the tuna fish give me enough EFAs?

 

[sublime35]

Brown has more nutrients, and fiber, but as far as taste i prefer white and the GI of the two aren't much different.
Well canned tuna doesn't really have much efa's at all, unless you're eating Albacore, but you shouldn't consume too much of that because of the higher mercury levels. Walnuts contain the most 3's, along with brazil nuts, and pine nuts. PB and almonds don't contain any 3's, but don't cut them out, they are full on monounsaturated fats, which are good for your heart.. Your best bet is to get some Fish Oil caps or Flax seeds or flax seed oil.