In the Army. Please help

[rdstryker]

This is my diet below

Breakfast: 8 egg whites 1 cup oat meal
Snack 1: 6 to 8 oz of chicken and 50grams of protein via shake- 220 calories ISOPURE
Lunch: 8 oz of skinless chicken breast (Sometime I cut the breast up a put on two slice
of whole grain bread, depending on how I feel that day) 1 cup of veggies
Snack 2 : 4 to 6 oz of chicken and 50 grams protein via shake - 220 calories ISOPURE
Dinner: 8 to 12 oz of chicken or lean steak 1 cup of veggies
Snack: cottage cheese or 50 grams protein shake 1 hour before bed - 220 calories ISOPURE
1800mgs of fish oil spread out through the day
1 gallon of water

I have to workout (forced) at 630am to 0800 and immediately following my workout i eat the egg whites and oatmeal

Around 930 I have snake 1

1130 am is my next time off and I eat lunch

Snack two is roughly around 2:30pm

Dinner is about 5:00-5:30pm maybe a little later if I workout again later in the day

Then if I do eat the snack before bed its roughly around 8-9pm

Could you say the diet and the time I am using is good for weight loss. I am currently 225 and trying to get down to 206. I lift and do cardio for about 45 minutes and have been losing weight just dont know if I need to cut something out or multiple things out to keep giving my body what it needs and keep facilitating weight loss. Please help, thanks.

 

[jballz]

Doing your cardio b4 breakfast would be better but, I know being in the ARMY you can't exactly make your own schedule.

 

[rdstryker]

I do 45minutes to 1 hour of cardio in the morning and then a 45 minute lifting session immediately following the cardio then minutes later I eat the eggwhites and oatmeal. Do you suggest any changes or tweaks to what I'm doing?

 

[jballz]

If you are still losing weight keep on doing it. If you hit a plateau try and switch up the cardio but, your diet looks pretty clean.

 

[Manuelmcom]

i woud just have one of the shakes that you take with chicken right after waking up, 'cause 8oz of chicken and a 50gr of prot in one meal seem a lot of prot, better to split it to another time, also with one shake after waking up and another before bed i'd say its plenty. Other than that it's a pretty clean diet.

 

[rdstryker]

The only problem with taking a shake when I wake up is that I have to workout pretty hard for the Army roughly 90 minutes after I wakeup and I'm worried I'll have a stomach ache or maybe get sick. What do you think? Is an hour or so enough to get over the stomach aches or cramps i might get with having food/water in my stomach when im running/lifting?

 

[rdstryker]

0600: Wakeup shake: 220 calories ISOPURE
0800: Breakfast: 8 egg whites 1 cup oat meal
0930:Snack 1: 50grams of protein via shake- 220 calories ISOPURE
1130:Lunch: 8 oz of skinless chicken breast (Sometime I cut the breast up a put on two slice
of whole grain bread, depending on how I feel that day) 1 cup of veggies
1400: Snack 2: 4 oz of skinless chicken breast
1800: Dinner: 8 to 12 oz of chicken or lean steak 1 cup of veggies
Snack before bed: cottage cheese

2000mgs of fish oil spread out through the day
1 gallon of water


How does this look instead, and how many calories/protein/carbs do you think I'm taking in a day and do you think it will help me with weight loss?

 

[Manuelmcom]

i guess it depends in how intense is your workout, for me working out an hour (intense workout) after a shake+3egg whites+3 hole eggs + a cup of veggies +a cup of rice + 1 pharmaton complex, is enough digestion time, but i hear in the army can be pretty insane, so maybe you can try it and see how it goes for you i don't think that a single shake would be to much problem.
If you want to do the math about your calorie intake you need to get your IBM so you know how many calories you need to consume all day to lose weight, to me it looks good.

 

[Manuelmcom]

http://www.elitefitness.com/forum/diet-bodybuilding/dieting-information-614057.html

Read this, it'll help to get your RBM.

 

[rdstryker]

What about how many calories that diet is, the second one that I posted. Roughly how much calories/protein/carbs do you think I am intaking for the day.