NEED diet help!!! - - just got back from BF test

[excelin]

So this morning I had my BF tested, I had a 9 point test done before I lifted. Here's what it looked like -

Weight - 207 lbs
BF - 10.5%
Age - 19, turn 20 in a month
I have all the measurements if that helps at all, let me know if it helps to add those.

Here is how my diet has looked for about the last 5-6 weeks. The past 2 weeks I have been eating as follows.

Lift days - Sun, Mon, Wed, Fri Diet

6:30 AM - wake
50g 100% ON whey shake
3/4 cup oats with milk and some honey

7 AM - lift
Gatorade 14 oz maybe its 12 oz

Post workout
50g Nlarge 2
5g glutamine
3/4 cup oats with honey and milk
bannana

10- 11 AM meal
Tuna salad with 1/2 oats with milk
1 can tuna with 1 whole tomato and some FF italian dressing

1-2 PM meal
Tuna salad no oats
1 can tuna 1 tomato ff italian dressing
2 tbs of all natural PB

5 PM meal
usually one of the following meats
2 chicken breast
or
3 pieces of Orange ruffy fish

1 box frozen spinach

8-9 PM snack
1 - 1/2 cups FF cottage cheese

11 PM before bed
1 scoop muscle milk
1 scoop 100% ON whey

Now this is what I have been eating for about the last 2 weeks, before this I would basically eat the same except I didnt know about oats, so i would usually eat a Whole wheat sandwich instead of oats.

I just started to take 24mg epehedrine HCL on tues along with 200mg caffeine. Twice a day, I will be taking it 3 times a day come this Mon. Also, I have not done any real cardio yet. I plan to do this on my off days, trying to get in atleast 3 cardio days a week.

As for non lifting days, I usually eat about the same except i cut out the oats for the noon meal, and I dont add any honey to the oats.

My goal is to get down to atleast 8% i would really like 6-7%.I'm sure Im doing some things wrong, so have at it. I will do what ever it takes. Let me know what you guys think. I was kinda dissapointed with my BF, but it lit a fire under my ass to get movin!

Mike

 

[excelin]

oh and i forgot on sunday I usually carb up and eat a bunch of carbs. Last sunday I splurged and had a pizza, I was thinking I should maybe just carb up clean. just eat a lot of rice, oats etc.

Mike

 

[borg4902]

Nix the honey the ff dressing the frfuit the milk and the gaterade, its all sugar and worthless in my book you need some fats in your diet also I recoment using red wine vinigar and extr4a virgin olive oil, also incorperate some nuts into the diet. You will notice the difference.

 

[excelin]

no honey on the oats, even before or after. wouldnt that spike my insulin? something i want
Mike

 

[excelin]

NEED DIET HELP!!!

Mike

 

[Stryc-9]

Honey won't spike your insulin very well (it's got a good degree of fructose)...

If you're maintaining your current weight with the foods that you listed then all you really need to do is start by cutting about 500 calories or so to begin dropping weight.

If I had to cut things from the diet you listed for the sake of reducing calories - I would get rid of the gatorade, the milk, and the NLarge.

 

[excelin]

I just got rid of the milk, im going to cut out the Nlarge when its gone. Otherwise things look alright, i was thinking i probably need to buy some flaz seed oil

Mike

 

[excelin]

any other foods / supplements i should be eating?

Mike

 

[excelin]

so i must just have the perfect diet, LOL. common no one else has any comments/ suggestions?

Mike

 

[bigp3]

Okay bro here are my suggestions.

1. drop all the milk even if it is just a little bit
2. drop the gatoraide during your workout
3. drop the cottage cheese and sub something else for that
4. the last four hours before you sleep no carbs or a tiny amount if anything just keep it to protein and mild amounts of fats
5. Sub plain tuna for the tuna salad because of the mayo, remember avoid any dairy
6.Bump the cardio up to at least 5 days a week for 30-40 minutes if you get stuck in your fat loss hit the cardio twice a day.

That should get you over the hump no problems at all. To be honest 10.5% is not all that high I would not worry so much about losing unless you have a show or something coming up, but that is your choice.

So this morning I had my BF tested, I had a 9 point test done before I lifted. Here's what it looked like -

Weight - 207 lbs
BF - 10.5%
Age - 19, turn 20 in a month
I have all the measurements if that helps at all, let me know if it helps to add those.

Here is how my diet has looked for about the last 5-6 weeks. The past 2 weeks I have been eating as follows.

Lift days - Sun, Mon, Wed, Fri Diet

6:30 AM - wake
50g 100% ON whey shake
3/4 cup oats with milk and some honey

7 AM - lift
Gatorade 14 oz maybe its 12 oz

Post workout
50g Nlarge 2
5g glutamine
3/4 cup oats with honey and milk
bannana

10- 11 AM meal
Tuna salad with 1/2 oats with milk
1 can tuna with 1 whole tomato and some FF italian dressing

1-2 PM meal
Tuna salad no oats
1 can tuna 1 tomato ff italian dressing
2 tbs of all natural PB

5 PM meal
usually one of the following meats
2 chicken breast
or
3 pieces of Orange ruffy fish

1 box frozen spinach

8-9 PM snack
1 - 1/2 cups FF cottage cheese

11 PM before bed
1 scoop muscle milk
1 scoop 100% ON whey

Now this is what I have been eating for about the last 2 weeks, before this I would basically eat the same except I didnt know about oats, so i would usually eat a Whole wheat sandwich instead of oats.

I just started to take 24mg epehedrine HCL on tues along with 200mg caffeine. Twice a day, I will be taking it 3 times a day come this Mon. Also, I have not done any real cardio yet. I plan to do this on my off days, trying to get in atleast 3 cardio days a week.

As for non lifting days, I usually eat about the same except i cut out the oats for the noon meal, and I dont add any honey to the oats.

My goal is to get down to atleast 8% i would really like 6-7%.I'm sure Im doing some things wrong, so have at it. I will do what ever it takes. Let me know what you guys think. I was kinda dissapointed with my BF, but it lit a fire under my ass to get movin!

Mike