Newbie looking for diet help (Long post warning)

[Whitehouse]

I've spent a lot of time of forums like these reading and trying to get my diet and workout right. I am 26 yrs. old. 5'9" 236lbs I have been back to working out for the last few months but have been trying to cut weight for the last three weeks. I'm currently eating around 2750 calories (20% below maint) with a mix of 45p/30f/25c. Here are my before and after pics from a month ago to last week. I don't have any of my legs but they are coming along (18" calves and 26" thighs. I guess I should give my other measurements 17" biceps, 17" neck, 46" chest underarms and 55.5" over arms, 38" over belly button.

My three fullbodies a week consist of six of the following: squats, deads, military press, weighted dips, rows, lat pulldows, bench, incline, decline. My lifts are weak I know at 285lbs for squats, 315 for deads, and 285lbs for bench (all 3X10).

My diet is typically

Calories Protein (g) Fat (g) Carbs (g)
Preworkout 3:45 am
Granola Bar 90 1 2 19
Muscle Milk Light 2 scoops 195 25 6 11

Breakfast/Post WO 5:30
3 Eggs 221 19 15 0
Chicken 94 20 1 0
Muscle Milk Light 2 scoops 195 25 6 11

Snack 8:30
GNC Protein Shake 130 20 2.5 5
Bananna 90 1 0 23

Lunch 11:00
1/2 roasted chicken no skin 185 33 5 0
cup of carrots boiled 55 1 0 13
cup of broccoli boiled 55 4 1 11

Snack 2:30
GNC Protein Shake 130 20 2.5 5
Almonds 167 6 15 5

Dinner 5:00
Perch Filet 99 21 1 0
two cups broccoli steamed 50 2 0 8
3 Eggs 221 19 15 0

Snack 7:30
Can of tuna 191 42 1 0
Almonds 167 6 15 5

Before Bed 9:30
Cottage Cheese 203 31 4 8
Pinneapple 60 0 0 15

Totals cals and grams 2598 296 92 140
Total calories from each 1184 831 560
% of total calories 46% 32% 22%

And to continue this long post here are my before and after pics.

http://images.kodakgallery.com/photos4443/2/95/83/65/21/0/21658395215_0_ALB.jpg

http://images.kodakgallery.com/photos4248/2/95/21/43/32/0/32432195215_0_ALB.jpg

http://images.kodakgallery.com/photos4272/2/95/4/4/32/0/32040495215_0_ALB.jpg

http://images.kodakgallery.com/photos3932/2/95/83/37/42/0/42378395215_0_ALB.jpg


http://images.kodakgallery.com/photos4226/2/95/24/7/94/0/94072495215_0_ALB.jpg

Sorry for the long post but you need all the info to see where I could be going wrong or if I'm on the right track. Thanks for your help.

 

[Tatyana]

I've spent a lot of time of forums like these reading and trying to get my diet and workout right. I am 26 yrs. old. 5'9" 236lbs I have been back to working out for the last few months but have been trying to cut weight for the last three weeks. I'm currently eating around 2750 calories (20% below maint) with a mix of 45p/30f/25c. Here are my before and after pics from a month ago to last week. I don't have any of my legs but they are coming along (18" calves and 26" thighs. I guess I should give my other measurements 17" biceps, 17" neck, 46" chest underarms and 55.5" over arms, 38" over belly button.

My three fullbodies a week consist of six of the following: squats, deads, military press, weighted dips, rows, lat pulldows, bench, incline, decline. My lifts are weak I know at 285lbs for squats, 315 for deads, and 285lbs for bench (all 3X10). These are decent lifts

My diet is typically

Calories Protein (g) Fat (g) Carbs (g)
Preworkout 3:45 am
Granola Bar 90 1 2 19
Muscle Milk Light 2 scoops 195 25 6 11

What is in a granola bar?

If it is anything like the majority of the cereal bars in the UK, there is modifed sugars and fat in it. I have to make special trips to get 'healthy' bars, the only ones I know of and eat on occasion are nak'd bars (raw food), Dr. Gillian's you are what you eat bars (her granola bars even have sugar in them now though), Oskri sesame or quinoa bars.

I do use them for carbs pre or post work-out on occasion.

Oatmeal for brekkie, it is the breakfast of champions



Breakfast/Post WO 5:30
3 Eggs 221 19 15 0
Chicken 94 20 1 0
Muscle Milk Light 2 scoops 195 25 6 11

I wonder why people take protein shakes when they are eating real food. Post work out, you also want some carbs, even simple ones, so if you really LOVE your granola bars, I would eat it here. A whey isolate shake and the granola bar post work out would work better, and then have chicken and eggs after, I would also add in some veggies.

Snack 8:30
GNC Protein Shake 130 20 2.5 5
Bananna 90 1 0 23



Lunch 11:00
1/2 roasted chicken no skin 185 33 5 0
cup of carrots boiled 55 1 0 13
cup of broccoli boiled 55 4 1 11

Good meal, I would like to see you eating more of these. I do think some good quality carbs would be good, like baby new potatoes, sweet potatoes, brown rice.......................[/COLOR]

Snack 2:30
GNC Protein Shake 130 20 2.5 5
Almonds 167 6 15 5

Dinner 5:00
Perch Filet 99 21 1 0
two cups broccoli steamed 50 2 0 8
3 Eggs 221 19 15 0

Snack 7:30
Can of tuna 191 42 1 0
Almonds 167 6 15 5

Before Bed 9:30
Cottage Cheese 203 31 4 8
Pinneapple 60 0 0 15

If your main objective is to lose bodyfat, I would not eat fruit before bed.

Totals cals and grams 2598 296 92 140
Total calories from each 1184 831 560
% of total calories 46% 32% 22%

Great planning

I would think the only thing you may want to tweak is dropping the fat to around 20-25 % and upping the carbs to around 30 % (see below with regards to this, carb curfews and varying calories)

You do have quite a few shakes, but see if it works for you. If your weight loss stalls, eat more real food.

The only other thing I would have you consider is carb tapering or carb curfews.

This would work really well for you as you train in the morning.

Eat all of your starch carbs (I think you could use a few more of these) in the morning and afternoon, and this would also be a better place for your cottage cheese and pineapple snack.

After a certain time, eat only fibrous carbs, veggies, and have more fat with your meals, so your before bed meal would be tuna with almonds.

The body adapts, so rearranging the meals in this diet, and also having a range of calories you eat in, both higher and lower, or make sure you have at least one or two cheat meals a week.

It really worked for me on my high carb days I would have lower calories, and on my low carb days (100 - 120 g for me) much lower calories.Same thing for training, you may want to change your routine in two months. If it is working though, don't worry, carry on until you don't see any more progress. MAKE sure you track your progress with pics, bodyfat percentages, bodymeasurements........



And to continue this long post here are my before and after pics.

I couldn't see any of your pics, they were FORBIDDEN

http://images.kodakgallery.com/photos4443/2/95/83/65/21/0/21658395215_0_ALB.jpg

http://images.kodakgallery.com/photos4248/2/95/21/43/32/0/32432195215_0_ALB.jpg

http://images.kodakgallery.com/photos4272/2/95/4/4/32/0/32040495215_0_ALB.jpg

http://images.kodakgallery.com/photos3932/2/95/83/37/42/0/42378395215_0_ALB.jpg


http://images.kodakgallery.com/photos4226/2/95/24/7/94/0/94072495215_0_ALB.jpg

Sorry for the long post but you need all the info to see where I could be going wrong or if I'm on the right track. Thanks for your help.

................................

 

[Whitehouse]

Thanks very much for the help. The pics aren't going to work as they are too dark and too big. I'll take some new ones and post it using tinypic.

Thanks again.