trying to cut...please thrash my diet.

i'm 36 yrs old, 6' tall
210 lbs @ 18% BF
i've been lifting for the last 5-6 months and have put on some mass all the while i've stayed at 210 lbs. i have a gut and some moderate BF on the rest of my upper body. the mass i've put on is very noticable but i stay at 210 lbs all the time, but i don't see any fat dissappearing...what gives? i can't do cardio after waking up so i have to do it PWO, and i work out after work so there isn't much time between working out and going to bed. i don't eat veggitables so carbs come from complex carb powder among other sources. i have a slow thyroid and take 75m of synthroid to deal with it and tricor for my triglycerides.

other suppliments are flak seed oil (caps), mega-men multi vitamin, ZMA and melatonin to help me sleep, ON whey protein, glutamine, glucosamine/chondroitin.

upon waking up:

whey protein w/skim milk and complex carb powder, glutamine
banana

mid-morning:

banana, handful of shelled peanuts

noon time:

chicken or fish or lean red meat

mid-afternoon: about 2:00pm

whey protein w/skim milk

late afternoon: about 5:00pm

whey protein w/skim milk

6:30pm work-out

8:15pm or so...finish work-out. protein smoothie (25g)

9:00pm

chicken or fish or lean red meat

10:00pm

whey protein w/skim milk and glutamine

11:00pm bed-time

drink water all day and take flak seed caps 3 times a day.

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Quote:

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Originally Posted by dale

i'm 36 yrs old, 6' tall
210 lbs @ 18% BF
i've been lifting for the last 5-6 months and have put on some mass all the while i've stayed at 210 lbs. i have a gut and some moderate BF on the rest of my upper body. the mass i've put on is very noticable but i stay at 210 lbs all the time, but i don't see any fat dissappearing...what gives? i can't do cardio after waking up so i have to do it PWO, and i work out after work so there isn't much time between working out and going to bed. i don't eat veggitables so carbs come from complex carb powder among other sources. i have a slow thyroid and take 75m of synthroid to deal with it and tricor for my triglycerides.

other suppliments are flak seed oil (caps), mega-men multi vitamin, ZMA and melatonin to help me sleep, ON whey protein, glutamine, glucosamine/chondroitin.

upon waking up:

whey protein w/skim milk and complex carb powder, glutamine
banana Id suggest 8 egg whites and 1/2 c oats and an orange
[COLOR=DarkRed]
mid-morning:

banana, handful of shelled peanuts
this isnt a meal. whey protein/ with almonds
noon time:

chicken or fish or lean red meat
with flaxseed or all natty PB

mid-afternoon: about 2:00pm

whey protein w/skim milk

late afternoon: about 5:00pm

whey protein w/skim milk

6:30pm work-out

8:15pm or so...finish work-out. protein smoothie (25g)
is this 25g protein?? you need 2:1 ratio dex/whey

9:00pm

chicken or fish or lean red meat
You also need a complex carb such as yams or brown rice in this meal


10:00pm

whey protein w/skim milk and glutamine

11:00pm bed-time

drink water all day and take flak seed caps 3 times a day.

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I dont use milk at all. The sugars are too high. If you use carb countdown milk, it would be more beneficial. I recommend eating carbs in only 3 meals-- breakfast, pwo, ppwo. Other meals utilize pro/fat sources. I also like to get my meals from real food, rather than shakes. Your diet is lacking due to the fact that you dont eat veggies. I suggest reading the diet sticky.

what does ppwo stand for?

should i replace shakes with chicken fish or lean red meat?

i hate veggies...it will not ever happen.

where do i find "carb countdown milk"?

PPWO refers to the meal after your PWO shake.
IMO yes, and it doesnt really matter unless your separating fat/protein and carb/protein meals.

Anywhere, Kroger, walmart

Quote:

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Originally Posted by dale

i'm 36 yrs old, 6' tall
210 lbs @ 18% BF
i've been lifting for the last 5-6 months and have put on some mass all the while i've stayed at 210 lbs. i have a gut and some moderate BF on the rest of my upper body. the mass i've put on is very noticable but i stay at 210 lbs all the time, but i don't see any fat dissappearing...what gives? i can't do cardio after waking up so i have to do it PWO, and i work out after work so there isn't much time between working out and going to bed. i don't eat veggitables so carbs come from complex carb powder among other sources. i have a slow thyroid and take 75m of synthroid to deal with it and tricor for my triglycerides.

other suppliments are flak seed oil (caps), mega-men multi vitamin, ZMA and melatonin to help me sleep, ON whey protein, glutamine, glucosamine/chondroitin.

upon waking up:

whey protein w/skim milk and complex carb powder, glutamine(shouldnt take glutamine with protein)banana

mid-morning:

banana, handful of shelled peanuts(plant protein?add a shake)

noon time:

chicken or fish or lean red meat(if ur not gonna eat vegetables take fibre caps and phyto nutrients and all that stuff u need)

mid-afternoon: about 2:00pm

whey protein w/skim milk (too much sugar add complex carbs add fiber lose the milk )

late afternoon: about 5:00pm

whey protein w/skim milk (same)

6:30pm work-out

8:15pm or so...finish work-out. protein smoothie (25g) (dextrose??)

9:00pm

chicken or fish or lean red meat(need fiber complex carbs )

10:00pm

whey protein w/skim milk and glutamine(glutamine and protein dont mix em)

11:00pm bed-time

drink water all day and take flak seed caps 3 times a day.

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read the cutting sticky

Quote:

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Originally Posted by CrystalMethodX

read the cutting sticky

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i read it.

adjust ur diet accordingly got this ebook i can mail it 2 u the best in nutrition