help with diet

[amizzi25]

I was wondering if you guys could look at my diet and see where I can improve.
meal 1: 1/2 cup of oatmeal and bran/lean whey protein with water
meal 2: protein shake/slice of multigrain bread/chicken breast/salmon oil
meal 3: ground beef/veggies
meal 4: pwo
meal 5: tuna/1/2 cup rice/veggies
meal 6: protein shake with salmon oil
as far as working out I am lifting mon/wed/fri
and doing cardio for 1 hour all other days.
my stats are 5'9 / 21yr old/189 lbs /have to get caliper test done but bf% is excessive.
Is there anything I am doing wrong?anywhere I can improve ? what else could help me loose the lbs because it has been hard for me to loose the weight.

[SwoleCat]

Sticky atop the page can give you a beginner/basic layout to get started.

You haven't listed any amounts, nor what some offerings actually consist of, and you are going to have to do that. Also when you do cardio (time of day) what kind, etc. All very imperative for success.

Good luck,

~SC~

[amizzi25]

I try to do my Cardio in the morning but because of the nature of my job my shifts always change so I sometimes find myself doing my cardio in the afternoon. For cardio I usually run for 30 min and then box for another 30-45 min .

[SwoleCat]

Running will do nothing for fat loss, but will burn off some nice lean muscle tissue.

~SC~

[anabolicwannabe]

this sure caught my eye. i thought fat loss was something like doing cardio for 30-45mins at 70% of max heart rate..

so my question is.. isn't running cardio as well?
hmm what's a "good" cardio then? cycling and swimming?

[SwoleCat]

Running usually takes one well over the 65%-75% heartrate. If you can run and stay in that heartrate, chances are you are so thin already, cardio would be done for stamina/lung capacity/conditioning, not for fat loss. Hence, you wouldn't need to be doing cardio for fat loss purposes.

Swimming is not good, as you cannot maintain 65-75% MHR for 45 mins in the water.

Recumbent bikes, treadmills w/a slight incline speed walking, regular stationery bikes, eliptical trainers, etc., are all good choices.

~SC~

[Boost n Juice]

You say you box...

Are you training to be a boxer or are you just doing it because it's funner than a treadmill?

[amizzi25]

Well one hour on the treadmill kinda sucks so I though I would box for a bit, so I talked to a trainner and had some lesson just so my form was right.
so ya its a bit more fun you sweat A LOT more(well I do) and it feels good
Thanks for your info swolecat

[dalcowbag]

You say you box...

Are you training to be a boxer or are you just doing it because it's funner than a treadmill?

funner???
lay off the 151 boost lol

dcb

[Boost n Juice]

funner???
lay off the 151 boost lol

dcb

You must not listen to Opie and Anthony...I think they say MORE funner...

[Boost n Juice]

Well one hour on the treadmill kinda sucks so I though I would box for a bit, so I talked to a trainner and had some lesson just so my form was right.
so ya its a bit more fun you sweat A LOT more(well I do) and it feels good
Thanks for your info swolecat

Not sure if you understood SC point...Which is keeping a stable Heart rate between 55%-70%. That rules out boxing because it's too difficult to keep your HR within that fat burning zone...

[amizzi25]

no no I understand lol but would it be bad to box once a week I mean will it affect my goals ?I know this question should be posted in workout forum but how much cardio a day should I do, If I manage to get my heartrate between 55%-70% for how long? I am willing to do whatever it takes to reach my goals so I wanna push myself as hard as I can ,without overtrainning of course.

[OSTIE]

no no I understand lol but would it be bad to box once a week I mean will it affect my goals ?I know this question should be posted in workout forum but how much cardio a day should I do, If I manage to get my heartrate between 55%-70% for how long? I am willing to do whatever it takes to reach my goals so I wanna push myself as hard as I can ,without overtrainning of course.

Box on your cheat day

[dalcowbag]

once a week is fine yes. just make sure you dont do it inplace of cardio or after a lift when u need PWO and such.

dcb