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Help with my diet
I posted this in the workout section mistakenly so here is the re-post:
Well, here it is My first post. Thanks for having me, I need help!
Im 36 yrs old and I have been killing myself since April 15th. When I started working out I was 223 lbs approx 24% body fat (42" waist). The body fat %age came from the Army body-fat Tape test. I had changed my diet and started my workout program. Below is what I have been doing since
April 15th. Right now I feel that I'm at a sticking point. I have lost 18 lbs (in 3 weeks) and I'm very happy with my muscular development. I can really tell the difference in my face, upper body and legs. The problem area is my waist. I know that this is the last place for men to lose their fat. But if someone could please take a look at my diet, supplement intake and training regime and offer some comments/adjustments to help attain my goal I would appreciate it. Oh yeah, my goal..... that wondrous 6 pack all women desire!!
Diet (since April 15th)
As soon as I wake (0500)
16 oz of water
3gm BCAA's
10-20gram Protein Shake
30 min prior to breakfast (0700)
3 Hydroxycut Extreem
4 Fizogen M1-BOL
Breakfast (0730)
1 pkg of low fat instant oatmeal
1 whole egg
1 slice of whole weat bread w/peanut butter
8oz of V8 Juice
banana or kiwi
Supps:
1 Mega Men Sport Muli
1 Fish Oil
3 Muscletech Creakic
Morning snack (0930)
1/2 an apple
1 serving of mixed nuts
or
small can of tuna
banana
Supps
30 Min before Lunch
3 Hydroxycut Extreem
4 Fizogen M1-BOL
Lunch (1130)
3 slices of turkey on
2 slices of whole wheat bread
1 slices of low fat cheese
1/2 an apple (red) or kiwi
or
1 low fat hot dog (Beef or turkey)
1 whole wheat bun
1 slices of low fat cheese
1/2 an apple (red) or kiwi
1 Mega Men Sport Muli
1 Fish Oil
mid-day snack (1330/1430)
low fat yogurt
whole grain snack mix (cheerios)
Dinner (1630)
veggie burger or low fat beef burger on
whole wheat buns
1 slice of low fat cheese
asparagus (4 spears)
or
Healthy choice meal (300 cals or less, 6gm of fat or less)
or
Smart one meals (300 cals or less, 6gm of fat or less)
1 Mega Men Sport Muli
1 Fish Oil
1 Hr prior to workout
20gm Protien
30 min prior
3 BCAA's
4 Fizogen M1-BOL
15 Min Prior
Muscletech naNO Vapor (3 scoops)
Evening Workout 1830
After Workout
Immediately
Muscletech HALO (2 Scoops)
3gms BCAA's
30 Min after workout 2100
60 gm whey protein
2 Muscletech NO2
Evening snack (on rest day)
60gm Whey protein shake (will be changing too casein soon)
before bed (2130)
I have high cholesterol so I take
40mg Zocor
and for a test booster I take
Pronabolin
My workout
5-10 min warm up on treadmill (walk 4mph)
1 to 1 1/2 hrs on weights
Chest/Tri/ABS
Shoulders/Back/Bi's
Legs/AB's
I do this routine 6 days a week and rest one. Since April 15th I have taken 2 rest days maybe twice to recoup better. After my intense workout I hit the Cardio:
Treadmill: 45 mins Interval training. I work at a heart rate Low: 135 High: 168
warm-up 3 min
sprint 30 sec x 2
jog 1 min x 2
sprint 45 sec x 2
jog 1:30 min x 2
sprint 1:00 sec x 2
jog 2:00 min x 2
usually slow down to a Jog at about 6 to 7 mph for about 5 min and do the above sprints again.
or
Elliptical Machine with the same Interval technique except I will sprint for 1:00 and rest for 2:00 with a total time of 30 min.
Also I drink 1 to 1½ gals of water a day. If more info is needed or more clarification I will be happy to give it.
UPDATE:
I went to F I T D A Y to track my diet. I noticed that I was taking in too many carbs. I tweak it yesterday and these are my totals:
Before
Totals CAL:2283 Fat:54 Carbs: 232 Pro: 214
Now:
Totals CAL:1915 Fat:55 Carbs:107 Pro: 234
I know I need to up my protien about another 70 g's or so. and my fat is probablly ok. Can someone help me out on this and give me feed back? Thanks!
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i will give you credit for coming up with all this ... i will look and see what i can help with ....
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Not so good today. Of course my schedule was all jacked up but here are my totals for today.
Cals Fat Carbs Protien
Totals 1819 38 120 240
I've added more chicken breast, Albacore tuna and eggbeaters (white) starting tomorrow. I've estimated that I should have close to 300 gm's of protien. Not sure on the fat though. How much should I be taking in? Right now I'm getting 38 gms, 6 of which are from Fish Oil. I take 1 tab 3 times a day with my meals. Should I add some flax in my diet or am I good with just the fish oil?
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I went to do this BMR thing and then the Harris Benedict thing.
BMI = 2036.86
HBE = 3515.53 (to maintain current weight)
From my numbers it seems that I have dropped 1600 cals from my diet. Is this too much to burn fat? Would I burn more if I add about 600 mor cals?
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You are making good progress. I would double up on your protein portions, cut out a lot of the fruit you are eating, as well as the breads. Do it in small stages, like a progressive cut of carbs, and increase in protein. You should see steady losses, but not 6 pounds a week. You are in it for the long haul, and you seem to have a good handle on everything. Make sure you eat all of your daily foods. Don't think skipping a meal will make you lose weight. Especially if your calorie deficiency is 1600 calories, you could be dancing with the elusive "starvation mode". I would jump up to 1000 calories deficit, pump up proteins, and lose the fruit carbs. If you need something there, broccoli, asparagus, and green beans make for good subs...
Hope this helps and keep it going. I am at 65 pounds lost since January, and it's thanks to the reading on this board... Cardio is your friend!
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Thanks for the advice. I wached the Milos Sarcev seminar on here and it helped out alot. I cut the fruits out 2 days ago. I still have 1 sslice of whole wheat bread in the morning with peanutbutter, and whole wheat bun on a piece of chicken prior to my workout for my pre-workout carbs.
I'm trying to up my protien to over 300, but man it though.
I try to limit myself to only 3 shakes a day (am wakeup, post WO and bedtime) whish makes up about 80 gms of protien from shakes. Can I do more from shakes or do I continue with thry to eat more lean meats?
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UPDATE:
Today's Totals:
Cals Fats Carbs Pro
Totals 1982 36 88 330
This is 6 meals. I should be able to up the protien even more tomorrow.
Also, I've seen people say that cottage cheese is great for protien. They say that 1 cup is about 30gms of protien. I can't find 30gm protien cottage cheese. all the ones I saw today at the grocery store is 14gms for 1 cup.
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Yes, Cottage Cheese is casein protein. Great for pre-sleep protein to keep you fueled up as you sleep. I used to eat 1 cup of the fat free cottage cheese right before bed. Just buy the one that is readily available and add it into you daily macros accordingly.
Great progress you are making. Real food is better than shakes. Use shakes when you need to for convenience etc.
