Please critique my diet, and a few other things.

[mustang302]

Im 20, 5'9 and weigh 165. I have a tire around my waist, and want to have a 6 pac by summer time. I have the diet that someone has suggested for me below. My main goal IS to lose weight, but i dont want to be a little twig afterwords. i want to have a respectable and decent ammount of muscle mass. One of the problems is my day is very full, and wont be able to see the gym until 9:30 at night. WIll this be a problem? I have purchased these items:

Opt Nutrition 100% whey(take throughout the day)
GNC Megamen multi(take in morning)
Flax Seed Oil (take before workout??)

Below is my diet:

Meal 1- 1-2 scoops of whey protein powder w/water, 1 cup cooked oatmeal
Meal 2-Tuna sandwhich (1 wole can tune, wheat bread)
Meal 3-Chicken salad w/light italian dressing
Meal 4- Meal replacement shake w/ various fruits added t oshake
Meal 5-some kind of lean meat dinner with large salad, 1 cup cooked rice, 1 cup cooked greens
Meal 6- 1 scoop protein powder before bed.


I don thave alot of time to cook up a meal for meal 5.any suggestions? Also, like i said before i wont et to the gym until 9:30 at night, and im already going to be done with 5 meail before then...will this be a problem? Do i still do meal 6 before bed? I havent calculated my calorie intake yet, what do i look at? DO i look at the calories from fat part?

Here is my workout that i will be doing, keep in mind i DO NOT want to be a twig after this, i want to still have meat on my bones.

M W F- Full body workout
T, Thurs- 45 min Cardio

Along with that, here is my, i am trying t olose the big tire around my waist. DO i have a good frame to work off of? What makes someone have a good frame to gain alot of LBM?

Http://www.fourvalve.com/jim/fat1.jpg

THANKS FOR ALL YOUR HELP!

 

[mustang302]

OK, basically i dont want to look like this when i lose weight.
Image: http://www.fourvalve.com/jim/1linkin-med.jpg

I would rather look closer to this, lol. And i KNOW this will take time. How much time are we looking at to get here? This kid is 15 years old, weighs around 160 and is 5'8.

Image: http://www.fourvalve.com/jim/most muscular 1.jpg

 

[motar]

1.) Try to the dump meal number 6 shake, substitute real food there, most protein shake are digested within 45 mins tops and there is no substitute for real food. A lot of people will cottage cheese before bed since it has casein which is a slow digesting protein.

2.) Your diet doesn't have enough fat. One of the oldest myth's is that eating a good supply of fat is gonna make you into a huge fat ass. Eating fat is what makes your body produce testotsterone(making you stronger). Also it slows down digestion giving your body a much more steady supply of amino acids keeping you in anabolic mode.

3.) I would cut out some of those carbs, and substitute fat in there instead. Number 1 that will keep your insulin levels in check, when your insulin levels skyrocket it triggers your body to store. Number 2, your trying to get your body to burn bodyfat and if you are supplying that much energy(carbs) to your body itll burn the carbs before using your own bodyfat storages.

4.) Try to get 1 to 1.5 grams protein per lb of bodyweight. That will make sure you maintain your muscle mass while cutting. This will ensure you are burning bodyfat and muscle mass.

Just hang around on these boards and you will pick up stuff real fast. There are a lot of bros on here who have shit loads of knowledge and the experience to back it up. I took a diet and excercise class at UCLA and I have learned 10 times more here on these boards in a month than I did in that whole class. I remember my professor telling everyone to keep fat intake below 10% and of course he was 6' and weighed around 145 lbs. Sorry about the rant it just makes my blood boil thinking about it.

Hope that helps.

 

[Dave-Wonderbread]

1.) Try to the dump meal number 6 shake, substitute real food there, most protein shake are digested within 45 mins tops and there is no substitute for real food. A lot of people will cottage cheese before bed since it has casein which is a slow digesting protein.
.

The rest is pretty much correct but he can buy a night time protein shake with micellar casein as the main protein and also some time released Whey in it, but Food is always better.

 

[motar]

You are right dave. I used to actually use Pro-complex before I went to bed, I was just stating that he could use real food in order to save some $$$. Between supplements, protein and lb's of meat or other types of high quality food it can be costly. As you already know eating junk food is a lot cheaper than having a healthy lifestyle heh.

 

[d3track]

As you already know eating junk food is a lot cheaper than having a healthy lifestyle heh.

i hope this is sarcasm


oh, and one piece of advice......get a george forman grill if you don't have one

 

[THEEGAME2544]

Along with some of the things that Motar mentioned.......also try to get almost all your carbs in before 2pm. With the exception of carbs with a shake after your workout if your workouts are at night.

 

[tbone1227]

word to most of that info posted - if you are trying to lose your tire - dump that oatmeal in meal #1 - get rid of bread as in tuna sandwich - just have the tuna - and dump some fruit...maybe just carbs after workout and one other meal but thats about it and much more healthy fats....you could also check out swole cat, he has great diets and info...

 

[mustang302]

Well i want to gain muscle too. And ive been reading, and ive learned that i can gain LBM and cut the fat since im a newb, and it will work. If i cut those things out you said to cut, wont that hinder the muscle gaining? I dont want to look look like this guy:

http://www.fourvalve.com/jim/1linkin-med.jpg

 

[tbone1227]

if your protein is high enough and youre getting enough good fats - and good quality carbs at the right time - yeah you can expect to make small LBM gains while cutting at the same time - during the last 6 months ive dropped 30 lbs and went from 25% BF down to 9% - when i calculate the #'s for LBM and fat - my fat amount went way down and i gained about 10 lbs in LBM...so yeah you can do it - the first 3-4 months i was on swole cats Swolegenix and the last couple of months just altered it a bit to keep my metabolism going and off key - good luck bro