I was wondering...

[slipbobber]

I was wondering if this looks alright.

6:00
whey/6 oz skim milk
and a cup of oat meal

9:00
1/2 cup cottage cheese (low fat)
hand full of grapes
1 piece of string cheese

12:00
3 to 4 oz turckey or chicken or ham
low carb yogurt 4 oz
veggies or fruit (now more than 3 oz)

3:00
can of tuna
1/2 cup cottage cheese (low fat)

5:30
workout weights or carido
pwo whey mixed/ fruit and skim milk

7:00
turckey or chicken or ham 5 to 6 oz
freash green veggie (1 cup)

with plenty of water throughout the day

my question are:
I still feal hungry most of the day, is that to be expective ? and the total cals average around 2100/day. my body weight is 198 lbs 5' 10" and 27 years old.
I lost about 10 pounds but have notices that the wieght is not droping that fast anymore it has been steady for the past 4 days
my other question is that i usualy only have about 1 to 1 1/2 hours after my last meal before i go to bed, and I have heard that you should not eat 2 hours before bed.
is this a good fat lose routine or do i have it all wrong?

 

[pintoca]

try reducing the amount of dairy you consume... there is milk product in about every meal.

How long have you been in this dier?

How does your training look like? split and frequency? what do you do for cardio? how much and what intensity?

Are you having a PWO shake on cardio only days also?

I think you would benefit from the introduction of healthy fats in your diet, it's too lean right now. Have you tried to fitday this menu and see what macros come out? it looks like a 50% prot, 40% carbs , 10% fat (if any)...

another trick is upping your calories/carbs twice per week...

 

[slipbobber]

ansewering a few questions:

I have been deiting for 3 weeks know.
I lift 4 times a weak for about 50min and 5 min of cardio to warm up
carido 2 or 3 times a weak 30 min. i do not know how to figure out intensity but i go lite for 2 min. (average heart rate 128) heavier 2 min. (average heart rate 145) back and forth for 30 min. i usually average about 340 cals burned.

yes i do have 2 whey shakes on carido days. 1 in the morning and 1 after cardio.

sat and sun i don't follow such a strick diet. but still try to keep my cal around 2100 with more carbs.

I have been keeping track of my food intake on fitday.com and researched my progress and did notice that the fats averaged in the low 20's with most of them coming from the not so health type.

any suggestions on good fats?

 

[Gigantasor]

What pintoca said and then some.

Cut the dairy out. It does you no good. Throw some more proteins in there. You muscles need to eat as well. Try to get a bit in every meal. Cut back on the fats.

And dieting only mon-firday with the weekends off! That's not a diet bro. Dieting is dead what you need is a life style change. Embrace the discomfort of eating foods you do not like and drive on. Limit your "cheats" to once or at most twice a week for a single meal.

Keep your intensity high and you will see results. It's all about what you are willing to do and how hard you are willing to push yourself.

Good luck.

 

[slipbobber]

gigantasor:

WHAT PINTOCA SAID AND THEN SOME

but if i'm reading it right you are tottaly contradicting what he said
other than the dairy issue
you also said to add protien with every meal. if you were to look at what i posted then you would notice that there is protien in every meal. 50% of my daily intake is protien. The only reason the dairy is there is because of the protien
you said cut fat out and pintoca said add healthy fat.
I did not say that i cheat on the weekend i said that i add a few more carbs
more like 40/40/20 pro,carbs,fat

not that i'm not open to your opinion but your first line in your post has me slightly confused.

 

[slipbobber]

no it was about 1700/1800 but normally it is around 2100 SORRY

 

[Gigantasor]

My bad. I got locked on the first two meals. I guess I was a bit thrown by all the dairy. I can't speak to adding fat cause I dont do it at all. All of my meals are a low in fat as possible at this time.

When I cut I cut hard. Currently my meals on a daily basis look like this:

8:00am

6 egg whites
1.5 oz bannana
1 oz fresh strawberry

10:30 am
8 oz chicken breast
1 oz broccoli
1 oz carrot
1 oz tommato


1:00 pm

8 oz chicken breast
1 oz broccoli
1 oz carrot
1 oz tommato

3:00 pm

8 oz chicken breast
1 oz broccoli
1 oz carrot
1 oz tommato

5:00 pm

8 oz chicken breast
1 oz broccoli
1 oz carrot
1 oz tommato

7:30 pm

8 oz chicken breast or 6 oz grilled Salmon (rarely done)
1 oz broccoli
1 oz carrot
1 oz tommato

The only fats I get are indirect or from the Salmon. The meal times may flex a bit depending on the day and the training I am doing but for the most part it is pretty locked in stone on a daily basis.

I take an EFA as well as a multi vitaman and a calcium/zync/magnisum sup.
About 1 time a week I'll throw in a cheat meal on sunday. Just to keep myself from going crazy.

Looking at yoru diet my primary concern is the amount of protein you are taking in. Forgive me for not being more clear perviously. At your weight at a minimum you should be taking in about 297 grams to make sure you are losing lbm.

I'm thinking that you probably are not getting that amount. Therefore when you are cutting you are going to dip into that lean mass that you do have and drop a portion of that as well.

The high quantity of dairy indicates a large intake of indirect fats. Your choice. I typically avoide things like cottage cheese, cheese, and milk. It is a personal choice but my results are good as a result.

As far as sleeping after your last meal. I usually wait a few hours if I can but I do not adhere to any real rules around that. I find that as long as I eat clean durring my last meal without any intake of carbs (unless vegetable based) and I avoide drinking my calories I do just fine.

Sorry if I came off confusing.

Hope this helps.

 

[pintoca]

Stop debating over what pintoca says... the guy is full of $hit anywhoo...

As for EFAs: Flax, salmon, nuts... all those will do

 

[pintoca]

?????? wtf

 

[slipbobber]

AGREED ????? wtf