diet critique

[jfo88]

I posted earlier about trying t3/clen cycle I'm 22 5'10 165 with 12% bf someone said not to just straighten out my diet my diet is..
Breakfast 1 cup kashi go lean crunch 1 cup silk soy milk 300 total calories
Snack 1 banana 105 calories
Lunch 1 can tuna no Mayo 220 calories
Snack apple fiber one bar 205 calories
Dinner Turk sand whole wheat bread lett tomato mustard 20oz orange Gatorade 434 tot calories
1264 total daily calories
I run at least 2 miles daily and weight train but am not seeing results advice please

[bdodge2]

Do you use a diet tracker...

Your carb intack seems way too high, even with the running, and you calories are far too low.

Maintenance intake is around 1950 for you.....plus the running at a 10 min mile is aprox 300 cal for 2 miles so this takes you to 2250....a 1000 cal deficite can be too much if you are running and want to loose weight. Your body produces a lot of cortisol when you run making your body want to store nutrients and fat.....It will also think it is starving and actually slow down your metabolism. The high amount of carbs again keeps your insulin levels elevated making your body want to store fat, not mobalize it.

I don't see any amount of green vegetables or fiber at all....
increase your protein to 1g per body weight, add protein first thing in the morning, add in non-processed carbs and green vegetables, get rid of the processed fruit bar.
Why soy milk on the cereal...it increases estrogen levels and can lead to holding fat and not increasing muscle mass??
Light carb load before your run and after only, try to limit them at other times of the day.
A 40/30/30 split is a good start.

[gbrice75]

Agree with most of what was said above. Not trying to be funny, but are you a female? 1200 calories a day? WAY too low, i'm sure your body is in starvation mode and holding on to bodyfat, exact opposite of what you want. 40/30/30 or even 40/35/25 is a good place to start, protein/carbs/fats.

Honestly, you need to rework your entire diet. Lean protein in every meal, consisting of real foods. Complex carbs 1st half of the day, healthy fats 2nd half. Keep carb and fat meals separate as much as possible.

[danielli]

Agree with most of what was said above. Not trying to be funny, but are you a female? 1200 calories a day? WAY too low, i'm sure your body is in starvation mode and holding on to bodyfat, exact opposite of what you want. 40/30/30 or even 40/35/25 is a good place to start, protein/carbs/fats.

Honestly, you need to rework your entire diet. Lean protein in every meal, consisting of real foods. Complex carbs 1st half of the day, healthy fats 2nd half. Keep carb and fat meals separate as much as possible.

Hey gbrice, a bit off topic, but what diet did you finally settle on? DId you post it up?

[gbrice75]

Hey gbrice, a bit off topic, but what diet did you finally settle on? DId you post it up?

Yea, I posted it a few weeks ago, you should be able to find it in there somewhere. It's a 3000 calorie bulking (sort of) diet, but unfortunately i'm putting on bodyfat too fast, even with as clean as I believe the diet is. This is why I always say I have crappy genetics. I don't think i'll ever really be able to get big, because bodyfat will always be an issue for me. =(

[Damienm05]

Yea, I posted it a few weeks ago, you should be able to find it in there somewhere. It's a 3000 calorie bulking (sort of) diet, but unfortunately i'm putting on bodyfat too fast, even with as clean as I believe the diet is. This is why I always say I have crappy genetics. I don't think i'll ever really be able to get big, because bodyfat will always be an issue for me. =(

60 minutes of LIT every day will take care of that.

[gbrice75]

60 minutes of LIT every day will take care of that.

I'm a cardio pu$$y

I don't know, I just can't handle more than 1/2 hour, and even with that i'm doing 15 minutes on a stairmaster (the real one with revolving stairs) and 15 on the treadmill, 5 days a week. Between the boredom and the 'pain', I just can't seem to hack it!

Another issue is with my weekends; I always intend on doing good, sticking to my diet, but my wife's family is huge and always having a party (yes, summers are obviously much worse) and i wind up drinking and eating like a pig. Not blaming anybody, this is all my choice, I get it.

I know this is my issue and I need to work it out, i'll get out of it what I put into it. I just feel like i'm always 'on', never get a chance to just live, you know?

[Damienm05]

I'm a cardio pu$$y

I don't know, I just can't handle more than 1/2 hour, and even with that i'm doing 15 minutes on a stairmaster (the real one with revolving stairs) and 15 on the treadmill, 5 days a week. Between the boredom and the 'pain', I just can't seem to hack it!

Another issue is with my weekends; I always intend on doing good, sticking to my diet, but my wife's family is huge and always having a party (yes, summers are obviously much worse) and i wind up drinking and eating like a pig. Not blaming anybody, this is all my choice, I get it.

I know this is my issue and I need to work it out, i'll get out of it what I put into it. I just feel like i'm always 'on', never get a chance to just live, you know?

Hey man, I don't take issue with anything you said whatsoever based on what I emboldened. You have a good understanding of diet and training and with sufficient motivation; willpower to do the cardio and not cheat wouldn't be an issue. You're not in contest prep, you're married, and not attempting a modeling/acting/pro sports career - so why not live a little? I feel you.