So how do you come up with a "good diet"

[Vicious cycle]

I mean, everyone always says a good diet and cardio and you can lose that gut. But what IS a good diet? I'm 5'9 188lbs 32yrs old. The home scale says 26% body fat. It doesn't matter how much weight I lose the scale always says 26% and I don't look any different. I usually have a couple eggs a small amout of ham and one piece of toast for breakfast, Myoplex shake mid-morning, chicken quarter and veggie for lunch, Myoplex shake mid-afternoon and a big steak or other protien source and veggie for dinner. Is this a bad diet? It must be, cuz it ain't working. Any help with a "good diet" and karma for you!.

 

[Babyfaced Assassin]

a good diet is usually what works for you

a general concencus of what a good diet differs depending on your goals.

For cutting a good diet would be:

- to eat smaller frequent meals 5-6 times a day
- eat at or less than your TDEE
- Consume about 1.5g of protein per lbm
- Eat carbs moderately or limit them
- Consume good clean fats such as fish oils, olive oil or flax
- Lots of veggies
- Drink PLENTY of water
- Restrict sugars and processed carbs and Hi or even moderate glycemic carbs (except for post workout when you want an insulin spike)

Your breakfast looks like it mixes carbs and fat which might be hindering your fat loss (i know it does for me) and what type of bread do you use for toast? Breads not the best carb source when trying to cut.

Your diet doesnt, on the whole look too bad but how long have you been doing that diet? there are many factors that coud effect why you're not losing weight. Are you watching your calories? do you have cheat days where you will probably eat so much you're days of dieting throughout the week are negated and thus futile?
how's your training?
Look into doing High Intensity Interval training on an empty stomach and maybe even take some thermo fat burning suplement (I use bsn's thermonex and can vouch for it)

well good luck!

 

[XbdawggX]

Well, I'm no expert but I'll tell you what I've been doing and it seems to work OK for me...

First off, I calculated how many calories I wanted to get per day. I used 12*Bodyweight.

Secondly, I picked a macronutrient split. I went with 40/30/30 (p/c/f) to get things started.

Thirdly, I figured out how many meals I wanted to eat per day. I went with 6.

From there, I divided those meals up into 3 P/C and 3 P/F according to the "Don't Diet" plan (someone else will have to provide a link because I don't have it here at work... it's over at www.t-mag.com somewhere). I also calculated how many grams of p/c and p/f I needed to eat for those meals.

After that, I wrote down and planned out a day in advance what I'd be eating the next day. I found that helped out the most since I didn't have to think about what I'd be eating (and thus allowing for poor, spur of the moment, food choices).

As far as food choices... proteins = chicken, tuna, etc. carbs = veggies, oats, etc. fats = flax oil, peanuts, etc.

I guess that should be enough to get you started maybe? The biggest thing is writing everything down. Oh, and if I'm wrong, someone/anyone feel free to correct me.

 

[Babyfaced Assassin]

good one dawg, yeah a 40/30/30 split has defintely worked for me!