Trying to Loose 60 pounds check my diet. Help to enhance it.

[fenix777]

Ok so im trying to lose body fat, im trying to go for a 2000- 2200 calories diet plus three protein shakes and milti vitamis per day, that accounts for another extra 480 calories per day.

I do cardio every day plus weights three times a week, on the weekends i walk or play with the dogs on the beach for about an hour.

Im 31 years, weight 240lbs, height 6.2 with a bodyfat porcentage of about 28%.

I would apreciate any help with the diet to make it better. Here is my diet plan.

Monday

1st Meal: Chicken Breast, 1 egg (whole), 1 cup frozen veggies.
Calories: 430

2nd Meal: 2 Turkey Sandwiches
Calories: 430

Snack: Cottage Cheese ½ cup, ½ apple, honey ½ tablespoon.
Calories: 200

3rd Meal: Turkey/chichen breast (5 Ounces), ½ green pepper, 1 zucchini, 2 celery, green salad 7 cups.
Calories: 339

4th Meal: Salmon Fillet (5 ounces), Salad 7 cups.
Calories: 280

5th Meal: chicken breast, 2 celery, 1 med tomato, green salad 5 cups and two pieces of whole wheat bread (low calorie)
Calories: 400


Tuesday

1st Meal: Steak (5 ounces), 2 zucchini, ½ yellow pepper, 1 egg.
Calories: 552

2nd Meal: Chicken Salad (1 full breast),Mix veggies and one piece of whole wheat bread (low calorie).
Calories: 390

Snack: 1 apple, 1 banana and one serving cottage chesse.
Calories: 330

3rd Meal: 2 Tuna Sandwich
Calories: 360

4th Meal: chicken breast, 2 celery, 1 zucchini, lettuce.
Calories: 300

5th Meal: Turkey Sandwich
Calories: 200

Wednesday

1st Meal: 2 eggs, 3 strips turkey bacon, 1 serving oatmeal with 1 cup milk.
Calories: 520

2nd Meal: Tuna salad, lettucce, chipotle mayo 1 serv. 1 piece of whole wheat bread (low calorie)
Calories: 230

Snack: Cottage Chesse 1 serv, apple, banana.
Calories: 330

3rd Meal: Turkey Fillet (5 onces), 1 zucchini, 1 tomato, lettuce.
Calories: 288

4th Meal: chicken bowl (tomato, zucchini, peppers)
Calories: 330

5th Meal: 2 turkey sandwich whith veggies (tomato, lettuce)
Calories: 460

Thursday

1st Meal: Chicken Breast, Tuna Salad, 1 egg.
Calories: 550

2nd Meal: Fish Fillet (4 ounces), Lemon, Lettuce, zucchini, pepper salad.
Calories: 220

Snack: Kellogs cereal with banana.
Calories: 400

3rd Meal: 2 Carne Asada Tacos (Lettuce, tomato, lemmon)
Calories: 450

4th Meal: Cottage Chesse (1 serv), 1 banana, 1 apple.
Calories: 330

5th Meal: Oatmeal, 1 cup of milk.
Calories: 240

Friday
1st Meal: Chicken Breast, 1 egg ,Zucchini, tomato, peppers.
Calories: 430

2nd Meal: 1 serv Cottage chesse, 1 apple, 1 bannana.
Calories: 320

Snack: 2 peanut butter slice, 1 cup milk.
Calories: 350

3rd Meal: Turkey Fillet (5 onces), 1 zucchini, 1 tomato.
Calories: 288

4th Meal: chicken breast, 2 celery, 1 med tomato, green salad 5 cups and 2 pieces of whole wheat bread (low cal)
Calories: 290

5th meal: chicken breast, 2 celery, 1 zucchini, tomato, 5 cups lettuce.
Calories: 350

Saturday

1st Meal: Steak (5 ounces), 2 zucchini, ½ yellow pepper, 1 egg.
Calories: 552

2nd Meal: Chicken Salad (1 full breast), lettuce 5 cups, tomato, zucchini, dressing.
Calories: 360

Snack: 1 apple, 1 banana, 1 serv of cottage cheese.
Calories: 330

3rd Meal: Tuna sandwich.
Calories: 200

4th Meal: chicken Korn, 2 celery, 1 zucchini, tomato.
Calories: 400

5th Meal: 2 turkey sandwich
Calories: 400

Sunday

Free to eat out.

Go for 3000 to 4000 calories.

 

[Will Goes Boing]

I believe that most protein shakes are already loaded with vitamins plus with all the healthy food you're going to be eating I don't think you need any multi-vitamins. Everything else looks good though. Just make sure that this isn't too hard for you to keep up/keep track of otherwise you will get discouraged. 60lbs is going to take a lot of time to lose, considering that 1lb per week is a healthy amount of weight to lose. Good luck.

 

[BodyND]

Everything looks good but to lose weight quicker make sure you have a good workout plan, cardio in the morning on empty stomach, weight training either heavey weights for bulk or light weights high reps for lean physique, i would do light weights high reps that will melt the fat off espcialy at 240lbs and 28 percent bf. Also i would cut the calories down more eliminate the snacks stay with 6 small meals a day to keep your metabolism always clicking and poping. I would strive for a diet that is high in protein and low in fat and have a moderate amount of carbs. You should have 240 grams of protein or more in your diet dont always just look at calories.
so strive for this:
Macros:
Protein = 300 grams
Carbs = 100grams
Fat = 50 grams

Total calorie intake = 2050

With the diet posted above you should be able to lose about 3 to 5 lbs a week with a good workout plan. If hungry during the day and you have already intaked all 6 meals with total macros dont be afraid to intake more protein but dont go above 2500 calories k. Pm for more info if needed

 

[fenix777]

Well I started that particular diet this week, and all and all is going well, i was on a 1650 calorie diet and that was not working for me, also in the past diet no whole wheat were included and by mid day i was feeling very tired... more like lethargic because i was with no energy and very sleepy. So i upped my calorie intake and whole products into the diet, also proteins like steak, withe meat and fish were included here and it feels way, way diferent.

I do need a complete diet, and i say this because i was trying the super clean diet, no bread, very low calorie meals, which means i was getting 300-500 calories per meal.

That didn't work so im trying a new aproach, plus i do work out vigorosly, i usually do heavy wheights and running after that for 30min, on the off days i run or do some kind of aerobic excercise like tae bo and yoga or running for 40-60 min at 4.5-5 mph.

On the weekends i walk for about 2hrs or run for 1 1/2 hrs at least, i also have a bowflex in home so sometimes i just do some excercise there just because i fell it, that without counting my regular routine.

 

[BodyND]

everything looks good i would say now.Workout looks good but for the weekend make sure you dont over due it for the eating out part becasue you will be disapointed when you dont see the results you want. I would try to stay away from junk food if i were you. What are your macros right now in your diet.

 

[steve_m33]

Looks good on paper... but ultimately, with 60 pounds of fat to lose, you're way better off ditching a meal plan and staying CONSISTENT with proper food. Trust me.

Bros always wanna write everything down this meticulous plan on paper which, yeah if followed to a T will shed fat, but ultimately end up abandoning it if ONE thing goes wrong.

Try this for 4 weeks. It's not sexy, but all you need to do is eat 6oz lean meat, 1 serving of any healthy fat (avacado, EVOO, flax, fish oil) and as many veggies as you want (minus corn and potatoes) 5 times per day. Add in a PWO shake of Whey/Dextrose on days you work out. That IMHO is WAY easier than what you have laid out, and it'll save you a ton of headaches.

to lose 60 pounds of fat, it's gonna take you MINIMUM half a year to do it right. Good luck bro

 

[fenix777]

Well saturdays we go out and eat one time only, which is only meat like applebees or tgi fridays, then i go back to my usuall diet, every now and then i eat a nice hot dog with a creppe while on the movies but that's it.

Also i love peanut butter jelly sandwiches, so i go for those everytime i have a caloric intake of more than 2500. For now the diet seems to be working, my hunger need is on bay and excercising is on a good energy level.

I will keep it and see were it goes for a couple of weeks more, Thank you for the great advice.

 

[getting_big]

I would say, just cut out some of the meat. you don't need to meat every day. In fact you don't need a lot of meat from a dietary point of view.

 

[fenix777]

But i really need the meat, if i don't i feel so tired and lethargic, with no energy to workout. All my life i have been a carnivor and i have tried to cut on the meats before but it didn't work for me.

 

[Tonkabosh]

EDIT: Sent the OP a PM.