Hi
I'm 5' 11", 200-205 lbs, got a pot belly, some muscle (don't know body fat percentage or how to find it) it's as if most of my fat goes to my belly alone, my legs have barely any fat at all. it blows my mind. I feel like I look like a freak, that's why I'm here XD yet
Assuming you below to a gym, get a skin fold caliper test. Ask for a 5 point test or better - don't let them do a 3, they suck. Next best - post up a few pics here. Some of us are pretty decent at estimating BF - usually within +/- 1-2%
I'm trying to gain muscle primarily, then later focus on losing fat. (but if there is a more sensible way to go about this or anything, please let me know.)
Can't answer that until we know your BF%. Based on your stats, you sound pretty overweight unless you have a good bit of muscle - and you said you have 'some', so we need pics!
This is a very typical day for me...
7am 1 cup of 1% milk drank
1 egg with 2 whites
1 cup of Kashi 7 whole grain flakes with cup of 1% milk (note, this means
2 cups of milk total!)
banana
Kind of an effed up meal. Some people are ok with dairy, some aren't. If i were cutting, i'd drop it all together. That said, you need to be drinking skim at least. And 2 cups is too much - but that's not a problem now because you need to drop the Kashi too. They used crystallized cane juice for a sweetner - a percetage of that is WAY higher GI then regular sugar. I LOVE their cereals, but they have no place in a BBing diet. Replace with whole/quick oats. Sweeten with splenda and cinnamon. More protein here too... make it 2 whole eggs, 4 whites.
815am 20g whey protein
That's it? wtf is this going to do for you? How about at least 25g (about 4oz of lean meat) - but more importantly, no carb here to fuel your workout? MISTAKE!! Add 30-40g complex carb. Sweet potato would be an excellent choice.
9am workout
10am 30g whey protein shake with bcaa's, taurine, glutamine, 5g creatine,
and 20g dextrose
Not enough carbs (20g?) and a poor choice, IMO. I see no need to eat pure sugar, ever. Drop it in favor of a better carb source - I personally prefer complex (I do oats in my PWO shake) - pls don't talk to me about spiking insulin PWO, it's old school and a fad that pretty much died out. Some still do it, don't get me wrong. But it's not the big rage these days
11am 5 oz terriyaki salmon
1 packet weight control quaker oatmeal
Careful with the teriyaki - usually very high in sugar. Salmon is great, how about some veggies in your diet? I see nothing so far. You need leafy green/fiberous veggies.
2pm 4 oz deli maple glazed chicken breast with 1/4 avocado on toasted
Nature's Promise organic 100% whole grain bread
green grapes
This is a good meal for somebody who wants to live a 'healthy lifestyle', but not for a bodybuilder. Cold cuts are full of sodium and preservatives. Inferior protein source. Drop it in favor of a good lean meat - chicken breast, tuna, turkey breast, egg whites, etc. Careful with mixing the avacado and bread - don't want too much of BOTH fat and carbs in the same meal - usually try and do a pro/fat or pro/carb meal. One predominant over the other though, with pro in every meal.
Drop the grapes. All sugar, very little nutritional value
5pm [this is about the time, only on a work day (5 days/week), on lunch,
where it gets a
little junky.) ex. a double steak or double shrimp burrito, or a double
meat quesadilla, etc.
Ok, I won't even comment here other then to say you already know this is a sh!t meal and needs to be corrected. Lean protein, and probably a healthy fat w/ veggies
8pm 6 oz sirloin steak with heinz 57 steak sauce
30g pan fried sliced white potatoes using canola oil spray
cup of canned glory(?) seasoned greens (collard, etc)
Good meal, but use sweet potatoes - OR drop the carbs here as it's late in the day and getting closer to bed time
11pm 1 cup 1% cottage cheese with a splash of 1%milk, mixed with 25g whey
protein and 5g creatine
Use casein instead of whey - whey absorbs/digests within about 30-45 mins. Great for PWO, not before bed. Drop the milk, all sugar before bed - bad idea. Add 1tbsp of natty PB or a serving of your favorite nut to further slow protein absorption overnight.
11:15pm sleep
I would appreciate ANY FEEDBACK, NO MATTER HOW MINOR OR NIT-PICKY IT MAY SEEM TO SOME. NIT-PICK ALL YOU WANT, I WILL EAT THAT, TOO!!
PLEASSSSSSSE!!! and ask any question, i will quickly and gladly answer it!!
Thank you ALL for taking the time to read this, bros and sis's!!
Reply With Quote
Originally Posted by toooosmall
