please help with my diet, i feel i have no idea what i'm doing.

[asdfg658]

please help, i get the feeling i have no idea what i'm doing.

i started lifting 2 months ago, in the hopes of losing weight. now i see that i need to change my diet too. this is what i plan on doing till i get results. my primary goal is to lose fat.

5am - lift weights after waking without eating anything
7am - muscle milk shake
9am - 6 oz boneless chicken breast with mixed vegetables
12pm - 6 oz can of tuna with mixed vegetables
3 pm - 6 oz boneless chicken breast with mixed vegetables
6 pm - 6 oz can of tuna with mixed vegetables
9pm - 4 oz boneless chicken breast with mixed vegetables
6 Liters of water throughout the day

I put this in a nutrition calculator and this diet has:

1,553=total calories
30.7=total fat
41.0=total carbs
261.6=total protein

I am 5'9, 220lbs, broad, wide frame
waist=38"

will this diet work? any suggestions would be greatly appreciated. i'm open to anything.

thank you very much!

 

[45lbBar]

please help, i get the feeling i have no idea what i'm doing.

i started lifting 2 months ago, in the hopes of losing weight. now i see that i need to change my diet too. this is what i plan on doing till i get results. my primary goal is to lose fat.

5am - lift weights after waking without eating anything
7am - muscle milk shake
9am - 6 oz boneless chicken breast with mixed vegetables
12pm - 6 oz can of tuna with mixed vegetables
3 pm - 6 oz boneless chicken breast with mixed vegetables
6 pm - 6 oz can of tuna with mixed vegetables
9pm - 4 oz boneless chicken breast with mixed vegetables
6 Liters of water throughout the day

I put this in a nutrition calculator and this diet has:

1,553=total calories
30.7=total fat
41.0=total carbs
261.6=total protein

I am 5'9, 220lbs, broad, wide frame
waist=38"

will this diet work? any suggestions would be greatly appreciated. i'm open to anything.

thank you very much!

To answer your question, yes, it will work. Is it the best? Only you will know that. I would question that your total fat is to low. And your total carbs is roughly about 11%. You may have problems with energy levels. If you do have problems, try adding some complex carbs to the 7am meal and eat some carbs before you workout. I personally eat a small meal before I work out. And yes, I work out first thing in the am. At the very minimum, I would add some EFA to your diet. Like I said, you will know if this is for you. Everybody is different. Best of luck!!

 

[cobracock1979]

Look OK but 1500 cals looks kinda low for someon your size. I would work out your maintenance cals, probably eat about 200cals a day to start with.

You need some fats in there as the previous poster mentions. add like 50g of fats (EFA's like fish oil, flax) natural peanut butter etc and you should be good to go.

 

[OneBreath]

are you trying to get into ketosis? If so, add some fat like suggested above for energy. Then after a few weeks consider a one day weekly carb feed. Look up CKD.

 

[cobracock1979]

are you trying to get into ketosis? If so, add some fat like suggested above for energy. Then after a few weeks consider a one day weekly carb feed. Look up ckd.

+1

 

[solrosenberg]

instead of all those meals, why not add a couple shakes instead ? I eat 3 meals and 3 shakes daily. For my shakes, I add a couple scoops of weight gain for the calories with a scoop of whey.

 

[cobracock1979]

instead of all those meals, why not add a couple shakes instead ? I eat 3 meals and 3 shakes daily. For my shakes, I add a couple scoops of weight gain for the calories with a scoop of whey.

Bad idea - real food all the way, and weightgain powders have no place in a cutting diet

 

[solrosenberg]

Bad idea - real food all the way, and weightgain powders have no place in a cutting diet

I don't use the full amount of the gainers fuel. I cut it in half plus add one scoop of whey. It's around 350 cals and 50-60 grams of protein. It's pefect, plus low fat.

 

[cobracock1979]

Yeah but whey is no substitute for meat - its only real place IMO is PWO

 

[OneBreath]

Yeah, the great thing about whey is it's bioavailability and fast digestion. But ... you have to control insulin if you want to be successful in losing that BF. Thus, whey outside of PWO is not a good idea.

If you are stuck and have to use it for a meal, take in some peanut butter or olive oil to slow down the digestion. This is quick fix, not something to be used often.