Meals to Eat.

[LordZed]

Hey everyone, I was wondering if you guys could help me out on something. I'm 23, 6'0 and about 180lbs. I'm not overweight (I look slim) however, I have a high percentage of body fat especially around my stomach and lovehandles.

After 2 years of not hitting the gym and eating fast food almost every day, I've decided to change my life around for the better. It's been over 2 weeks and I haven't touched any sort of fast food, carbonated drinks etc. I've been doing cardio on a regular basis. From what I understand i'm supposed to eat about 5-6 meals a day, but my question to you is what should I be eating if i'm in the process of losing fat? (Eventually I want to gain mass, but right now I have to concentrate on losing fat and toning down/getting defined).

Could someone be kind enough to let me know what I should be eating for Meal 1, 2, 3, 4, 5 and 6? Or give me an example of what you eat (the specifics and how it should be prepared). I'm ignorant when it comes to health/fitness so your help would be greatly appreciated.

Thanks.

 

[Kold_Killa]

cal/carb/protein/fat

Meal 1:
-Protein Shake(w h2o) - 110/3/20/2.5
-Slice Whole Wheat Bread (sugar free) - 90/19/5/1.5
-1 TBSP ANPB - 80/8/3/4
-TOTAL - 280/30/28/8

Meal 2:
-3 egg whites - 50/1/10/~0
-1 whole egg - 75/1/6.5/5
-1 cup oatmeal - 286/54/9/5
-TOTAL - 411/29/20.5/8

Meal 3:
-2 Can tuna - 300/0/65/3
-1 carrot - 35/8/1/0
-1 tbsp nat peanut butter - 80/4/4/8
-TOTAL - 225/10/35.5/5.5

Meal 4:
-.5 cup Brown Rice - 150/33/4/1
-Teriyaki Sauce - 20/5/0/0
-Green Pepper - 30/7.1/1.5/.2
-Mushroom - 9/1.6/.7/.1
-Onion - 30/6.9/.9/.1
-Carrot - 35/8/1/0
-Chicken Breast - 142/0/26.6/6.2
-TOTAL - 345/61.6/21.4/4.5

Meal 5:
-4 oz ground turkey patty - 261/0/30/15
-Broccoli - 25/5/3/0
-Cup Green Beans - 40/8/1/0
-TOTAL - 361/16/32/15

Meal 6:
-3 whole eggs - 225/0/18.6/15
-1 protein shake(w h2o) - 110/3/20/2.5
-TOTAL - 335/3/38.6/17.5

TOTAL of DAY -
2140
168 carb - 26%
232 pro - 43%
74 fat - 31%
I'm cutting and here is what I eat and I am 20 6'0 203ish..... and yes, I eat that nearly everyday, except I have recently substituted the turkey patty for a salmon fallet, much better IMO.

 

[mm107]

Damn, nice and detailed. Looks preety damn good

 

[LordZed]

Thanks alot. I really needed that. I'll start that meal plan from tomorrow.

 

[LordZed]

Thanks alot. I really needed that. I'll start that meal plan from tomorrow.

By the way, what exactly is cutting? As I mentioned before i'm doing alot of cardio to lose my high percentage of body fat especially around my belly/lovehandles. I'm going to be building mass after i'm totally toned. Would you recommend that meal plan for me?

 

[Kold_Killa]

I would recommend those types of foods for you... If you are going to be doing a lot of cardio, you may infact have to up the calories in order to retain your muscle. I would recommend getting into the weight room and lifting weights AND doing cardio... The more muscle you have the more fat you are able to burn. I know a lot of people like this "lose the fat before I get muscle", but in all realness, it's not necessary to do tons of cardio and no weights.. Sure you may become a skinny bastard, but IMO that is worse than being a lil over weight... it's all about muscle. I don't think at 180 6'0 you want to loss to much WEIGHT, but more loss FAT. By having a diet like this, you will be able to hold on to your muscle you have now. Explanation: when your body consumes to few of calories, it begins to think it is starving, therefore in turn begins to burn muscle instead of fat. Reason being that fat is a lot easier for the body to store than fat. I think at your size you really want to focus on lossing your fat and putting on muscle and trying to stay about the same weight, if not a little bigger.

Here is a little insparation, I bet my body type is similar to yours... in only 4 weeks:

http://i23.photobucket.com/albums/b357/Kold_Killa/b4afterchest.jpg
(both flexed)
I know it isn't much of a difference, but it was sure satisfying for me. (granted i did a 3 week cycle of superdrol during this time, but I don't think that had one thing to do with the fat I shed)

 

[poysyn]

By the way, what exactly is cutting? As I mentioned before i'm doing alot of cardio to lose my high percentage of body fat especially around my belly/lovehandles. I'm going to be building mass after i'm totally toned. Would you recommend that meal plan for me?

Getting cut is just essentially losing body fat while preserving as much lean muscle as possible. You say you are doing cardio to lose your body fat, but are you doing resistance training to retain/gain muscle? If not your not going to be as tone as you anticipate..

 

[Mr_Sinister]

during your cutting phase you really should continue lifting as heavy as possible, and really... really focus on your back muscles. Dial them in with row and pullup variations, and you will see a nice v-shape to accentuate the waist.

 

[LordZed]

Getting cut is just essentially losing body fat while preserving as much lean muscle as possible. You say you are doing cardio to lose your body fat, but are you doing resistance training to retain/gain muscle? If not your not going to be as tone as you anticipate..

What is resistance training? I've basically just been skipping, and jogging every night, doing squats with no weights, pushups, crunches.

 

[LordZed]

I would recommend those types of foods for you... If you are going to be doing a lot of cardio, you may infact have to up the calories in order to retain your muscle. I would recommend getting into the weight room and lifting weights AND doing cardio... The more muscle you have the more fat you are able to burn. I know a lot of people like this "lose the fat before I get muscle", but in all realness, it's not necessary to do tons of cardio and no weights.. Sure you may become a skinny bastard, but IMO that is worse than being a lil over weight... it's all about muscle. I don't think at 180 6'0 you want to loss to much WEIGHT, but more loss FAT. By having a diet like this, you will be able to hold on to your muscle you have now. Explanation: when your body consumes to few of calories, it begins to think it is starving, therefore in turn begins to burn muscle instead of fat. Reason being that fat is a lot easier for the body to store than fat. I think at your size you really want to focus on lossing your fat and putting on muscle and trying to stay about the same weight, if not a little bigger.

Here is a little insparation, I bet my body type is similar to yours... in only 4 weeks:

http://i23.photobucket.com/albums/b357/Kold_Killa/b4afterchest.jpg
(both flexed)
I know it isn't much of a difference, but it was sure satisfying for me. (granted i did a 3 week cycle of superdrol during this time, but I don't think that had one thing to do with the fat I shed)

My body is actually somewhat similar to yours, except you're a little bulkier than I am. You have bigger arms and a bigger chest. I actually do see an improvement and thanks for posting the pictures, it will definately motivate me. You're right at 180, I don't really want to lose weight, just burn the fat, while keeping muscle. Eventuall I want to gain 20 pounds after I burn the fat.

Just a few questions about your meals and how theyre prepared. What is ANPB? In Meal 2, how do you eat the egg whites? Do you boil the eggs and throw away the yoke? Also do you add any milk in your oatmeal?

In meal 3, do you eat the tuna straight out of the can, or do you eat it with bread?

In meal 4, do you mix all the vegetables with the brown rice? Are they steamed vegetables? How do you prepare the chicken breast?

Thanks alot!