im behind on my diet

hey guys i need help! im still holding fat on my lower stomach and lower back here is my diet tell me what i can drop im only 5 1/2weeks out and i know im behind help!


my diet:



8:00 am : 8 ounces chicken and 1/2 cup oatmeal

10:30 am: protein shake 40grams of protein and flax seed oil

12:30: 8 ounces chicken and 1/2 cup green beans

3:00: protein shake 40g

then at 4 time to train then

at 7 or 8 i eat 8 ounces of chicken and 1/2 cup oatmeal and 1/2 cup green beans

10pm protein shake

help guys....thanks in advance

Stats? Cardio regimen?

ah....... 20 min. of cardio in mornings. im 5'11 and 190 right now im just unsure i can drop 10 or 12 pounds in 5 weeks

I pretty much betting that you aren't doing enough cardio, but like what was posted above, your stats would be good to know.

yeah you need to do more cardio, somewhere around 40-45 mins, I suggest you bump it up gradually, 30mins then to 40, then 45 over the next week and a half.

and one more thing, if you find yourself at 2 weeks out and ripped where you want to be, then lower your cardio. Good luck.

so my diet is ok?

IN CAPS

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Originally Posted by getbig32

hey guys i need help! im still holding fat on my lower stomach and lower back here is my diet tell me what i can drop im only 5 1/2weeks out and i know im behind help!


my diet:


IF YOU DO CARDIO HERE, CUT THE OATMEAL, AND ADD SOME FLAX
8:00 am : 8 ounces chicken and 1/2 cup oatmeal

10:30 am: protein shake 40grams of protein and flax seed oil

12:30: 8 ounces chicken and 1/2 cup green beans

3:00: protein shake 40g

then at 4 time to train then
WHERE'S YOUR PWO NUTRITION?

at 7 or 8 i eat 8 ounces of chicken and 1/2 cup oatmeal and 1/2 cup green beans

FINE

10pm protein shake
FINE

help guys....thanks in advance

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Like it was suggested, you need to bump cardio up.

you really think he is takeing down enough carbs to feed all that weight i mean i know your trying to drop some weight but C'm on man were are your egg whites and fish you need Omega's are there any carbs in your shakes ?? and how many calories is al that hope it over 2500 you dont wanna peak to soon i would through a little Lean red meat in there like a sirloin or 90/10 ground beef there are other opions besides oatmeal for carbs.....Brown rice or sweet potatos should do you good considering you are lifting and doing cardio in the same day dont forget you EFA's

Dont forget how much your body can transform in 5 weeks...dont freak out yet

Yeah I really don't think he needs to drop any carbs seeing as how he is only getting 1 cup of oats a day for carbs.

I agree cardio is way to little for cutting up. Do you ever break a sweat in 20 minutes? I just start to sweat at about 8 minutes.
You should have more veggies like broc and asp.
I also agreaa about getting egg whits in with white fish.
I think you have too many shakes in there. Keep one and replace the others with whole foods. I guess your weight lose has stopped. Have you been drinking 3 shakes all along the diet?

In review:
Am cardio up to 45 minutes on like #4 speed. Maybe some incline.
Some evening after training toss in 20 or 30 minutes of recumbent biking
Food: Get more whole foods in there. Shakes should go.

Good luck get ready to start changing again.

my buddy is doing a show this weekend and he does his cardio after he lifts...Well he lifts then eats fish with a cup of brown rice then waits a few hours then goes back for 45 mins of cardio and he takeing down about 200 grams of carbs all before 2pm and he sick ripped but he has the advantage of working out in morning he dont gotta go to work till 4pm after that he just eatd brocclie because the carbs in brocclie dont effct you GI levels

hey guys thanks well i changed my diet alittle and it has helped i uped my carbs some too and uped the cadio i am now losing again thanks and i also added some veg. in there i think i am gonna be ready thanks again!

oh and im taking in flax oil for omega 3 fatty acids and 98% lean beef 3 meals a week also plan to cut that out in 2 weeks though