any ideas for new diet :)

[ben0711]

hi everyone, first post so here it goes

stats are as follows

age 24
5ft 11"
weight 166.6lbs
training for about a year now (interupted for a month while moving)
b/f is around 18-19%

ive cut down alot of bf since i first started lifting (yes i was a big fatty n now im a lil fatty )

my diet is BAAAAAD i know but im gonna change it as of from next week coz im gonna take this very seriously now. had a g/f before that kept me out the gym alot but now shes gone i can go mental on the weights n diet 24/7

diet is as follows

meal

1 protien shake
cup of oats with a few raisins in

2 hand full of dry roasted peanuts


3 4 whole eggs scrambled with lil bit of salad


4 pwo shake


5 8oz steak on salad ( or 2 chicken breasts on salad )


6 protien shake before bed


now i know this is bad ok so no flaming coz im just tryin to change! ok!?!

main thing i wonna do is cut fat firstly to about 13-15% (that should look alright on a beach right?lol)

then in the future get BIG but firstly the fat must go!

i work out 3 times a week on the weights, wonna up to 4-5 days ( hour/hour n half each time). and 3 times a week running for 30 mins, im gonna up that to 6 days a week.

now on that diet im feelin pretty tired alot but dont seem to really loose anymore weight (i used to but now i dont?). so im hoping all u gods of the gym can help me

[redz]

I would sugest oatmeal, 6 or so egg whites with one real egg for breakfast. Eat chicken breasts throughout the day not all at one sitting. Try eating every 2-3 hours. Drop the salty roasted peanuts. Don`t take a normal protein shake before bed either use casein protein for that. Those are just a few tips but I`m not the expert.

[redz]

Watch out on the raisins too, they are often loaded with added sugar.

[ben0711]

cheers for the reply, yeah i have the oatmeal for breakfast but u recon i should knock the shake on the head n swap it for eggs instead? or just add the eggs? do u recon if i keep going on this diet i will loose fat? (plus the running)

[redz]

I would drop the shake and add in the egg whites with a couple eggs for a first meal. You won`t like my next sugestion but up cardio drastically......
30 mins atleast 6 days per week. If you can do it some mornings first thing in the morning before eating. You are currently not working out nearly enough.

[jamyjamjr]

that diet is no where close to good..

whats with all the protien shakes??

without your bmr/tdee and macros i cant do a damn thing for you bud..

[Twist]

Meal 1
Egg whites 48g protein, 8g carbs, 0g fat
Mild cheddar Cheese 14g protein, 1g carbs, 0g fat


Meal 2
7oz chicken 45g protein, 0g carbs, 23g fat
Peas 2cups 16g protein, 42g carbs, 1g fat
*****-3 and efa here


Meal 3
8oz steak (filet mignon) 62g protein, 0g carbs, 34g fat (way less I am guessing)
Brown Rice 1 cup 5g protein, 44g carbs, 2g fat

Workout - when doing pwo cardio there will be a 40g protein shake consumed along with bcaa, no carbs and no fat.

Meal 4 PWO
Cod Fish 23gprotein, 3g carbs, 8g fat
White Rice 1 cup 4g protein, 44g carbs, 1g fat (less)
Chobani Yogurt 18g protein, 7g carbs, 0g fat
Efa and O-3


Meal 4
Cod Fish 23gprotein, 3g carbs, 8g fat

Meal 5 (last)
8oz steak (filet mignon) 62g protein, 0g carbs, 34g fat (way less I am guessing)

Total: 320g protein, 152g carbs, 111g fat = 583
Calorie Total: 1,280 p, 608 c, 999 f = 2,887 calories

lower calories depending on your bmr. but you can work with this

[ben0711]

yeah i know redz, like i said im gonna start doin 6 days a week 30 mins each time, cant really do it in the morning as i have to be at work for 5:30am so i mostly do everything after work in the afternoon.

jamy i know its a baddddd diet thats why im here . to be honest, i actually reaaally like the protein shakes just as a normal drink!taastes well nice !.

BMR = 2758
Tdee = 3792

not sure on the macro's, ill have to do it later as i gotta shoot back to work in a bit.

Twist - are u sure ill loose weight on that diet (providing i do cardio)? just scares me a bit with all that food? looks tastie anyway !lol

thanks everyone for helpin!

[Twist]

IDK what is best for you, I just posted my diet. maybe do 1 cup peas in meal 2 and do chicken instead of steak in meal 3. I am trying to get to 6%bf and am using this diet so I can say that it has worked great for the last month. going to get bf tested today. also I do about 45 minutes of cardio pwo 5 days a week, and an hour and a half 1 day per week, then I have one rest day where i just sit on the beach all day and repair. customize it for you

[ben0711]

ill ave a go n see what works best for me, cheers for the guide lines dude.