Need some diet advice...

[princess88]

Hi everyone! I'm relatively new to these boards and was hoping someone could help me with my diet. I've been working casually for about 4 years, but this past year starting training with my bf and have made some great gains. Now that I have put on a good amout of muscle, I want to lose a little fat so I show more definition. I am 5'7, 130 lbs.

Workout Schedule:
Mon: Chest/30 min cardio
Tues: Legs/Tris
Wed: Off
Thur:Shoulders/30 min cardio
Fri:Back/Bis/30 min cardio
Sat: 45-1hr cardio
Sun: Off

Diet:
8amancake made with 1/2 cup oatmeal, 1/2 cup ff cottage cheese, and 5 egg white
11amrotein shake, 1tbsp natural PB
3pm:1 whole egg/5 egg whites, mushrooms, gr peppers and celery, and 1/2 cup oats
6pm: 6oz chicken breast, 1 cup broccoli, 1/2 green beans, 1 tbsp olive oil
9pm: 1/2 cup ff cottage cheese

How does this look? Any suggestions?
Thanks

 

[Gymgurl]

This is my weak area....but I'm really guessing you need more food...The others on here are really pretty good in this area and can help you out. I just think I would starve eating this and working out.

 

[FitFossil]

Are you keeping a workout log and recording your weights and reps? Are they increasing each week? Same with your cardio, are you pushing a little harder and faster each week? For me, this is how I gauged if I was eating enough. If things aren't improving then I know I'm not giving my body the nutrients it needs to train harder and get better.

I don't see any Omega 3 fats in your diet. They're very important for all bodily functions, but also help with fat-burning. I take Fisol for this.

 

[TNeuf]

You could try making your meals every 2 1/2 hours so that you can get in another meal (giving you six instead of five). I noticed that you go four hours between your lunch and afternoon snack - that may be too long. Also, is your morning protein shake just plain protein? You may want to add a carb there. I agree with FitFossil, you need some essential fats in your diet (Udo's oil, flax seed/hemp seed etc...). Do you know what your body fat % is? I'd lose the 1 hour of cardio on Saturday.
Your diet is looking pretty good. I'm sure there's just some tweaking that needs to be done. How long have you been eating this way? It may just be a matter of patience??

 

[TNeuf]

Just one more thought...I can not get really defined if I eat dairy.

 

[Barak]

The extra meal posted above will help your energy and metabolism stay up, just keep it light on carbs. Where are, our diet gurus at.

 

[Daisy_Girl]

I agree with the above. Maybe add another meal, or more food to the last meal. Your food choices look pretty good. You could change the Olive oil to Flax Oil. Or add 1tbsp of Flax Oil to your protein shake, then move the PB to your last meal.

Your last meal could maybe have a little more protein, like a meat, plus some more veggies. CC is good, but I would combine with your a meat...this will help it last longer in your belly so your muscles have something to eat while you sleep (instead of your muscles!). The fat from the PB will also make the food take longer to digest.

 

[princess88]

Thanks for the advice everyone...I guess it just takes some fine tuning and some patience!

 

[Daisy_Girl]

Thanks for the advice everyone...I guess it just takes some fine tuning and some patience!

That is very very true. Diet is so individual....it takes most people years to find an exact combination that works for them. You can't expect major results in a short period of time, until you find exactly what works for YOU. So it takes a lot of trial and error!