My Diet (Ideas?)

[RevhardChic]

I have been a long time lurker and first time poster.
Before(July 1st 2010):
Weight: 305
Cholesterol: 203
Bodyfat: too damn high%

Now (Feb. 4th 2011):
Weight: 239
Cholesterol: 155
Bodyfat: ?%

I have been losing about 1-3 pounds a week since i started my diet. I was wondering if you can give me some pointers on how to fine tune it.
I workout 4-5 days a week. I do not do much cardio. I think may workout is OK.

Diet Breakdown:
Breakfast (6:30ish am):
1 cup Kashi Go Lean w/Slim hood milk

Morning Snack (9:30ish):
4 ounces of boneless chicken or tuna
1/2 of fruit.

Lunch (12ish):
4 ounces of boneless chicken, tuna, or fish
1/2 cup of brown wheat rice
1 cup of vegetables (Broccoli, green beans, or cauliflower)

Afternoon Snack (3:30ish):
4 ounces of boneless chicken or tuna
1/2 of fruit.

Workout (4:30):

Dinner (6ish):
4 ounces of boneless chicken, tuna, fish, or ground turkey
1/2 cup of brown wheat rice
1 cup of vegetables (Broccoli, green beans, or cauliflower)

Bed at 10ish.

Weekends for breakfast i may do 4 ounces of egg whites.
Sometimes on the weekends I have one cheat meal and that is if we go out.
I was wondering if I need to make improvements or any ideas.

Thanks

 

[gymjunkie09]

60 lbs in 6 months? Nice work! Before we can help you with diet you should post how many calories it adds up to and the macros.........Protein/Carbs/Fats. This will give you a better understanding of what and how much to eat to achieve your goals

 

[RevhardChic]

Is there a good website that can help me figure out the macros?

 

[morphanos]

i use fitday.com, its pretty good and free

 

[gymjunkie09]

Is there a good website that can help me figure out the macros?

just read the nutrition labels and calorie king.com works well too

 

[RevhardChic]

I know this thread is old but I thought I would post some pictures.
The before I weighted 305 and my wife weighted 267ish(I think).

(6/2010)
hxxp://dl.dropbox.com/u/15493347/Pictures/Before.jpg

The after picture my weight is about 220 and my wife is 206.

(7/2011)
hxxp://dl.dropbox.com/u/15493347/Pictures/After.jpg

As of this morning I weight 210 and the wife weights 199.

Thanks sorry cannot post links but change xx to tt.

 

[flabbyguy]

Nice work bro. congrats to you.

 

[chewyxrage]

lookin good man! great progress. You both look like different people.

 

[RevhardChic]

Thanks
It takes lots of work. But it is a lifestyle change.

 

[yanez]

Maybe that is what I haven´t understood yet...that is a lifestyle change.
I don´t have discipline for a diet and exercise at the same time. When a follow a diet, I am careless with my exercise routine and viceversa.