How is my diet?

[Mister Fister]

Im 6'1 205Lbs and would guess my body fat would be at 15%-18% I am trying to cut before summer roles around but am trying to do it with minimal muscle loss. Thanks for the help.

8:00am
3 egg whites
2 whole eggs
1 cup of oats

10:00am
BSN Syntha 6 Protein shake (2 scoops)

noon
turkey sandwitch on suger free wheat with mustard
100 calerie pack of sunchips
8 baby carotts

5:00
1 cup of Oats

6:00
Workout (45 min weights - 30 min cardio)

PWO
BSN Syntha 6 Protein shake (2 scoops)

9:00
Grilled Chicken Breast
1 cup of mixed fzn vegetables

[redz]

No its not good,

Lets see.....

-Drop the sun chips (terrible food)
-I would up the egg whites in the breakfast a little
-NO Food between noon and 5pm?

You arent eating enough food. Try doing cardio in the morning before breakfast for optimal fat loss. Diet alone wont do it.

[Mister Fister]

Its hard to eat between noon and 5 with my job. What could i eat that doesnt require any preperation?

Is 30 min of cardio everyday not enough?

[warchild]

protein bars and water

[AdamGH]

Its hard to eat between noon and 5 with my job. What could i eat that doesnt require any preperation?

Is 30 min of cardio everyday not enough?

prepare food in Tupperware the night before. take 5 minutes to slam it down between noon and 5.

[bodybuilder1107]

oyu need to over haul diet alittle you have the general idea but its still all over the place, you need to figure out your bmr which is the calories you burn in a day doing nothing and then factor the lean body weight in which will give you the totals for a day that you burn then you want to drop the total 2 calories per lean pound of bodyweight which will be about 5-600 a day and that will make you lose one pound of fat a week, now throw the cardio in to help burn more calories and also to raise your metabolism which may be another 1-2 pounds a week, you can only lose 2-3 pounds a week without losing muscle

[AdamGH]

just fyi, i eat more food than that and ive lost 34 lbs so far in 8 months. im just fine tuning my diet now to get to single digit bf% some how. i dont think genetics will let me though lol.

[redz]

I say 1 hour of cardio a day when trying to cut but thats just me.

[Mister Fister]

I say 1 hour of cardio a day when trying to cut but thats just me.

Does it have to be all at once or can i do 30 in the morning and 30 in the evening?

[redz]

bingo thats what I do 30mins morning 30 mins evening right after working out.

[FallenWyvern]

bingo thats what I do 30mins morning 30 mins evening right after working out.

Isn't the first 20 minutes of cardio dedicated to wiping out your glycogen thus fat loss starting in the 20th minute of cardio. That being said, empty stomach, first thing in the morning, for an hour would be better.

[bodybuilder1107]

Isn't the first 20 minutes of cardio dedicated to wiping out your glycogen thus fat loss starting in the 20th minute of cardio. That being said, empty stomach, first thing in the morning, for an hour would be better.

your body will run out of atp within the first 2 minutes and then you are in an aerobic state where the body must make more atp for energy and glucose will be used via the krebs cycle to restore atp and prolonged stress(cardio) will result in the burning up of fatty acids but what people dont realize is that you deplete the atp and glycogen stores in the blood and muscles so when you take shake after workout it all replenishes the fatty acids you just burned so in reality you burn virtually no fat during a cardio session dont forget the purpose isnt target fat loss but to rase the metabolism and enduce the training effect which in return makes the body able to process and utilize calories more effectively and quickly

[FallenWyvern]

your body will run out of atp within the first 2 minutes and then you are in an aerobic state where the body must make more atp for energy and glucose will be used via the krebs cycle to restore atp and prolonged stress(cardio) will result in the burning up of fatty acids but what people dont realize is that you deplete the atp and glycogen stores in the blood and muscles so when you take shake after workout it all replenishes the fatty acids you just burned so in reality you burn virtually no fat during a cardio session dont forget the purpose isnt target fat loss but to rase the metabolism and enduce the training effect which in return makes the body able to process and utilize calories more effectively and quickly

Wouldn't you want to do cardio in the morning and weights in the evening.

To me having a shake after working out and then doing cardio seems counterproductive.

[bodybuilder1107]

yeah i agree i do cardio in the am and weight train in pm to i think you missunderstood im just saying that people do it thinking its to burn fat right now when really its to count against the total weekly calorie deficit and raise metabolism thats all