My Diet - more?

[Bretmj1]

Well I probably have like 10 percent body fat. I have a great diet and I can see the top 4, but Its gotta be genetics because I have small love handles and small ammount of fat on lower stomache. other then that I have a pretty modelesque physique toned body. Just trying to work for perfection. I am 6'2 176lbs,

My diet
----------
Breakfast
-bowl of raisen bran
-banana
-4 eggs, 2 egg yolks
-2 pieces of whole grain white bread

Lunch
-----------
-2 tunafish sandwiches
-container of yogurt
- some type of vegetable

Snack
---------
-Protein shake 20g
-some nuts, couple pieces of cheese/meet, or something else small

Dinner
---------
Whatever is cooked, mostly consists of lean meat, steak and/or pasta

Before bed
--------------
-Bowl of raisen bran
-1 cup of oatmeal
- protein shake 20g

*Do I need more protein or calories? I want to stay the same physique, just fill out more. Thank you for the help

 

[*Bunny*]

I'm reposting my reply from the other thread you started

Well I probably have like 10 percent body fat. Are you guestimating of have you had a caliper pinch or hydrostatic weighing etc? I have a great diet and I can see the top 4, but Its gotta be genetics because I have small love handles. other then that I have a pretty modelesque physique toned body. Just trying to work for perfection.

My diet
----------
Breakfast
-bowl of raisen bran IMO, if you want to shred up get this outta here. I would even ditch the bread until you get to where you want to be. Use oatmeal as a carb source & cinnamon of splenda to taste if you can't get it down.
-banana
-4 eggs, 2 egg yolks
-2 pieces of whole grain white bread

Lunch
-----------
-2 tunafish sandwiches More bread?
-container of yogurt Plain? You can add your own fruit (preferably berries & even vanilla extract / splenda for flavor)
- some type of vegetable Green leafy one?

Snack
---------
-Protein shake 20g
-some nuts, couple pieces of cheese/meet, or something else small Cheese ... what kind? Cottage Cheese

Dinner
---------
Whatever is cooked, mostly consists of lean meat, steak and/or pasta Pasta some type of Whole Wheat? I would add better carb source ... Potato (sweet or baked), Brown rice, etc)

Before bed
--------------
-Bowl of raisen bran
-1 cup of oatmeal
- protein shake 20g
EEK, No carbs before bed ... Protein + Fat ... esp if you are trying to cut ...

*Do I need more protein or calories? I want to stay the same physique, just fill out more. Thank you

How much protein is that? How many cals? Try using www.fitday.com to get some generic figures & see how much & of what you are eating. How much water do you drink a day? I see no source of healthy fats other than the 'some nuts' ...

Just some ideas

 

[Bretmj1]

What could i use as a bread substitute, I like to eat tuna alot. Also the raisen bran has 7g of dietary fiber. What are some good examples of healthy fat and before bed foods? keep in mind i'm still trying to build but also cut! I checked my body fat on one of those devices you hold in your hand, other then that i'm just guestimating. Cottage cheese and american cheese I eat, and also alot of lettuce. Alot of water as well.

 

[SgtSlaughter]

bread substite: ORGANIC, whole grain... ect. if must used when trying to loose.
Raisen bran... you can get fiber else where. Oats, brown rice.

Build and cut you say... it is possible, but your meal plans need to reflect a caloric surplus or caloric deficet. It is very possible to build muscle while dieting but your diet needs to be in order.

Lettuce is great!

Cheese while cutting.... bad, IMHO.

If you want advice you need to designate whether or not you will be cutting or bulking for more specifics. Otherwise, experiement on your own and see what happens I like doing it that way, less opinions.

 

[*Bunny*]

What could i use as a bread substitute, I like to eat tuna alot. Also the raisen bran has 7g of dietary fiber. What are some good examples of healthy fat and before bed foods? keep in mind i'm still trying to build but also cut! I checked my body fat on one of those devices you hold in your hand, other then that i'm just guestimating. Cottage cheese and american cheese I eat, and also alot of lettuce. Alot of water as well.

Raisin Bran is GREAT but if you want to get your body to the next level, I feel it needs to be tossed until you get to where you want to be. Esp NOT before bed. No way.

Healthy fats - Almonds, Flax/Fish Oil, Walnuts, Extra Virgin Olive Oil ...

Also, as far as lettuce goes, I would opt for something with a little more nutrient substance, spinach, mixed greens etc.

Try to avoid processed foods if at all possible.

As far as building + cutting ... I'm with Sarge ... chose one as #1 Priority & go from there.

A pill isn't going to get you to where you need to go, your diet is.

 

[Bretmj1]

Awesome, thanks guys!