Suggestions on my diet

[workrewards]

26 6'0 180-185 no definition in arms, fat all in Lower abdomen.

So this is what I have been doing so far

Multivitamin and fish oil

Steel cut oat 1/2 cup meal with a banana mashed in for breakfast and a glass of oj

Cliff bar raisin oatmeal or banana nut bread cliff bard.. Or a whey/mass protein shake milk 1% and a whole banana

Lunch is either tuna and salad or grilled chicken and salad

Protein bar or fruit smoothie oj and purée mango/strawberry banana or a whey shake cut with water

Dinner veggies salad grilled chicken or fish cod or salmon / possibly brown rice

Before bed a whey shake banana

Water through the whole day about two hours in between each meal

As far as my workout routine I have no problem really with cardio I go for 3 mile long walks I get very burned out if I run. I do this after breakfast about 3 times a week I take some c3 before I workout occasionally.

Oh the other two days I got one of those door way bars which I can do sit ups, push ups, pull ups, and dips on... I can only do like 3 or 4 pull ups before I stop having good form. Push ups I can do like 25 and sit ups I can do like 50. Dips I can only do like 10... Any suggestions on planning out a workout routine around this would be really helpful. Thank you all so much I hope if I stick to this I will get to enjoy the fruits of my labor.

[workrewards]

Opinions try to lose weight but also trying to gain mass in arms and everywhere else this is what my diet looks like for the day.

[MickeyKnox]

26 6'0 180-185 no definition in arms, fat all in Lower abdomen.

So this is what I have been doing so far

Multivitamin and fish oil

Steel cut oat 1/2 cup meal with a banana mashed in for breakfast and a glass of oj

Cliff bar raisin oatmeal or banana nut bread cliff bard.. Or a whey/mass protein shake milk 1% and a whole banana

Lunch is either tuna and salad or grilled chicken and salad

Protein bar or fruit smoothie oj and purée mango/strawberry banana or a whey shake cut with water

Dinner veggies salad grilled chicken or fish cod or salmon / possibly brown rice

Before bed a whey shake banana

Water through the whole day about two hours in between each meal

^^ you need to write this out with macros for each meal including totals for cals, proteins, carbs, and fats.

As far as my workout routine I have no problem really with cardio I go for 3 mile long walks I get very burned out if I run. I do this after breakfast about 3 times a week I take some c3 before I workout occasionally.

Oh the other two days I got one of those door way bars which I can do sit ups, push ups, pull ups, and dips on... I can only do like 3 or 4 pull ups before I stop having good form. Push ups I can do like 25 and sit ups I can do like 50. Dips I can only do like 10... Any suggestions on planning out a workout routine around this would be really helpful. Thank you all so much I hope if I stick to this I will get to enjoy the fruits of my labor.

^^ this need to be posted in the Workout and Lifting forum as it is a separate question.

Workouts and Lifting techniques

http://forums.steroid.com/forumdispl...S#.UHnjba7X_fs

[workrewards]

K I posted a pic with the calls proteins carbs and fats

[MickeyKnox]

K I posted a pic with the calls proteins carbs and fats

nobody really likes trying to decipher those little apps. best to type it out here for everyone to see clearly. i suspect this is why you haven't had any traffic on this thread.

thanks.

[mockery]

all i know is you are below 200 grams of protein and are eating 3 shakes?????????????????????????????????????? try eating 250-300g protein from whole food then sup in some shakes to get the last 50-100 g in.

Shakes are not the answer.

[workrewards]

Ok good to know haha.

Breakfast
Egg white, spnach, Feta wrap from starbucks 280 calories - 33 grams carbs - 10 grams fat - 19 grams protein

Double shot Espresso 10 calories - 2 carbs - 0 fat - 1 proteing

Snacks between breafast and lunch, lunch and dinner, dinner and bed

Muscle and weight gainer vanillia 275 - calories - 37 grams carbs - 3 grams fat - 27 grams protien ---- had this 3 times today
2 cups of strawberries - 97 calories - 23 carbs - 1 gram fat - 2 grams protein

Lunch

8 oz grilled chicken without skin 220 calories - 0 carbs - 2 grams fat - 24 grams proteing
salad w/ balsamic vinagrette 100 calories - 9 carbs - 2 grams fat - 2 grams protein


Dinner

Salmon fillet grilled - 165 calories - 2 grams carb - 8 fat - 21 protein
5 canned asparagus spears - 20 cal - 2 carbs - 0 fat - 2 protein
small salad - 45 cal - 8 carbs - 1 fat - 2 protein

My total numbers for the day are

1772 calories
190 carbs
33 fat
184 protein
25 sugar

It also says I burned 910 calories from exercise today.

[workrewards]

Thank you for the suggestion going to throw some tuna and salad in there.

Would mixing a raw egg in the whey shakes be a bad idea?

[Armdaddy]

Well the first question I would ask is why are you taking weight gainer when you want to lose weight? I would switch that to something cleaner like a whey protein for instance. I would also recommend cutting out all fruits (aside from maybe something low-sugar like an apple) from your diet. With that said, unless you are splurging with your "snacks" between your meals your diet looks very clean. In fact, I would go as far as saying that you need to eat way more. I mean you are a grown man weighing 180+, and on top of that you claim to work out almost every day? Know this, it is a very bad idea to make dramatic changes in your diet so quickly. What I'm trying to say is I hope you didn't eat 3,500 calories a day and then jumped down to 1700. You need to gradually make adjustments. Your diet looks on point though. I would suggest spreading out your meals as much as you possibly can throughout your day; eat little meals as often as possible. This burns more calories, raises your metabolism, and allows your body to absorb more nutrients.

[--->>405<<---]

work whats ur bf% man? without this u are just guessing at everything else IMO. if u dont know it FIND OUT!

[workrewards]

work whats ur bf% man? without this u are just guessing at everything else IMO. if u dont know it FIND OUT!

I have no clue going to have to find that one out I would say its 16-17 %
But will find out for sure

Well the first question I would ask is why are you taking weight gainer when you want to lose weight? I would switch that to something cleaner like a whey protein for instance. I would also recommend cutting out all fruits (aside from maybe something low-sugar like an apple) from your diet. With that said, unless you are splurging with your "snacks" between your meals your diet looks very clean. In fact, I would go as far as saying that you need to eat way more. I mean you are a grown man weighing 180+, and on top of that you claim to work out almost every day? Know this, it is a very bad idea to make dramatic changes in your diet so quickly. What I'm trying to say is I hope you didn't eat 3,500 calories a day and then jumped down to 1700. You need to gradually make adjustments. Your diet looks on point though. I would suggest spreading out your meals as much as you possibly can throughout your day; eat little meals as often as possible. This burns more calories, raises your metabolism, and allows your body to absorb more nutrients.

I took a couple pics down below

Thank you no I have been progressively changed my diet in the last year the only major switch is the number of meals and what I'm eating. The reason I was using the mass gainer is because the guy at the gnc told me this was going to help me gain lean mass with working out in my arms. I seems to have lost 5 lbs as of last week. I also ordered some normal cliff bars for snack oatmeal raisin and blueberry crisp.

[workrewards]

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Here's an idea of what my current physique or lack there of one is.

[workrewards]

So I went to go get my body fat % figured out and I am 17.2%