breakfast,mid morning snack and lunch

[Mario L]

I eat 6 hardboiled egg whites ,2 slices 100% whole grain wheat toast for breakfast. A 20g protein bar mid morning and about 6-7 oz chicken breast marinaded in extra virgin olive oil a serving of veggie like brocolli or spinich and 2 more slices of the wheat bread. I am trying to burn fat. I walk for about 6 hrs a day for work through various inclines and declines.

I tryed to do a post with a pic but something didnt work.

Thanks

[SlimmerMe]

you might want to cut out the bread for cutting....have you tried Ezekiel bread? this is the best if you find you absolutely have to have bread....

[Mario L]

Thanks. I don't really have to have bread. But I figured some carbs were good.

[SlimmerMe]

Bread is not a good choice for carbs for cutting.
Instead how 'bout some oats? and of course veggies. And some sweet potatoes and brown or basmati rice would also be great choices for carbs.

[Mario L]

Cool. I was reading about the quick oat protein shake. I'm gonna add that to my breakfast. And I eat the long grain brown rice. Is that the same? Thanks Slimmer.

[Times Roman]

Slimmer's right. the bread has too high of a glycemic index (too easily converted to sugar). the more complex the carb during a meal, the better off you are for controlling/reducing BF. When I'm lazy, i'll put a scoop of rolled oats in with my protein shake and down the hatch. not a great meal, but when you are short on time. here's some reading from wiki about the glycemic index, if you like...

http://en.wikipedia.org/wiki/Glycemic

[Mario L]

Thanks Roman. That's good info. I will read more from google on this. So it looks like veggies, rice, fruits and nuts are the good carbs.

[Back In Black]

What does your total diet look like? With macro's?

What are your stats?

Fruits not neccessarily good or bad for cutting.

[Eliezer1]

Yup.. Good to read that, i also eating fruits in my breakfast, and
drinking juice, and love to eating Rice

[SlimmerMe]

^ drinking juice? what type of juice please~

[Mario L]

What does your total diet look like? With macro's?

What are your stats?

Fruits not neccessarily good or bad for cutting.

sorry dont know how to figure macros.
but this is a 3 day 3lb supply of chicken breast for lunch and dinner

lunch and dinner tons of brocolli, spinich, brocolli rabe. now adding brown rice. Rice and veggies plain with cayenne pepper sauce for flavor.

[SlimmerMe]

^^ this looks good and all sounds great.....

[Back In Black]

Honestly, if you can't/won't work out macro's then you won't know how much you eating, how much you will need to lose bodyfat or to maintain.

Unless you can individually list your meals with macro's for each meals then it will be impossible to help. And we like to help.

Do you know whgat your bodyfat levels are? I can't comment on the amount of chicken you eat without knowing that. Weight? Age?

[gbrice75]

Yup.. Good to read that, i also eating fruits in my breakfast, and
drinking juice, and love to eating Rice

I'd steer clear of juice... it's basically all the sugar and none of the fiber. Do you know how many oranges it takes to make a single 8oz glass of OJ? Probably more than you can eat.

Point being - if you want fruit, eat fruit - but juice has no place in a cutting diet IMO.

[Mario L]

ok not sure exactly how to do this but maybe someone can help

breakfast
4 eggs whites
64 calories
16g protein
2 whole eggs
140 calories
10 g fat
24g protein

total 204 cal,32g protein,10 g fat

lunch and dinner
according to the perdue nutrition facts
6 oz cooked chicken
240 cal
4 g fat
52g protein

1 1/2 cups long grain brown rice
300cal
2g fat
64g carbs
6g protein

total 540 cal,6g fat,64g carbs and 58g protein.


I am 31 y/o and 225lbs
dont know bf% but want to lose fat but maintain weight.

I am going to add a protein shake in the a.m. And want to start with oatmeal also. how much oats should I add to my breakfast. As recommened I ditched the bread.

[Back In Black]

Are you seriosly eating only 1250cals per day?

Losing fat and building muscle are, generally, 2 seperate entities. So, unless you are a beginner or coming back off a break it's highly unlikely you'll be able to do both.

In all honesty until we know your bodyfat we are blind as to how to help. Post some pics if you can't get it checked and will estimate it for you.

Even having said that it is obvious that your fats are way too low at 22g nd your protein intake will likely need to double. As for carbs, we'll deal with that number when we know your bodyfat and you decide whether or not to cut. But just add a bowl of oats for breakfast for now.