Diet Questions

[RydersWanted]

I'm a Chef so it's kinda difficult to get some days to workout, but when I do it's usually on a Monday- I do Biceps,triceps, legs and cardio on the same day, Cardio I do for like 2o min run. Wednesday-Chest,back, and cardio. Then for the rest of the week I have to work. Can I get some suggestions on how to Make changes in my body?
Now to Move on how much lbs i am now, I'm 217lbs. Always have been active in sports since Highschool.
Breakfast- Protein Shake, and water. Lunch-Diet, Salads with turkey on it or Buffalo chicken wraps. Lean Steak, With Veggies such as a bit of Potato, green beans.--Thats dinner .. Water threw out the day, with like One Rock Star Zero carb drink to get me ready for work.
looking to move soon to a warmer region (orlando FL) -even know that doesn't matter much-
I'm just trying to slim down, while still looking good.
Thanks a Ton

[RydersWanted]

Ohh yeah almost forgot, I'm taking a daily Vitamin, Glutamine-sorry if it's it's spelled wrong. and Extra Vitamin C, to keep me from getting sick due to my job.

[BIG TEXAN]

Need a better break down of your diet to help ya. working out twice a week can still be beneficial.

[RydersWanted]

Ok, Better breakdown...
Monday- Protein shake, for breakfast. At Like 9:30 off to the gym to hit the weights and Cardio. 11:30- Lunch Ham or Turkey sandwich. Dinner at like 5:30 Some sort of protein, Like Chicken, or beef with some greens.
Tuesday- Protein shake, for breakfast. At Like 8 am, 9 am till like 10:30ish, Working out Light. Then Lunch at like 11:30am. A Turkey Or ham Sandwich, with a glass of water. Off to work, when I come home to bed I go
Wednesday- Protein shake, for breakfast. At Like 9:30 off to the gym to hit the weights and Cardio. 11:30- Lunch Ham or Turkey sandwich. Dinner at like 5:30 Some sort of protein, Like Chicken, or beef with some greens-meaning Broccoli, green beans, Or Corn. Maybe a bit of potato.
Thursday- Protein shake, for breakfast. , for breakfast. At Like 8 am, 9 am till like 10:30ish, Working out Light. Then Lunch at like 11:30am. A Turkey Or ham Sandwich, with a glass of water. Off to work, when I come home to bed I go
Friday- Straight to work At 10. So Protein shake for breakfast, N working till Like 3ish, when I leave work I Of course eat, and drink some rockstar Zero Carb. Go Eat Dinner at like 6ish, Protein of like Chicken, beef, Or Turkey. With Greens. 8pm jog for 30 to 40 Min
Saturday -Straight to work At 10. So Protein shake for breakfast, N working till Like 3ish, when I leave work I Of course eat, and drink some rockstar Zero Carb. Go Eat Dinner at like 6ish, Protein of like Chicken, beef, Or Turkey. With Greens. around like 8 pm Jog for like 35 to 40.
Sunday- Protein For Breakfast, to work by 9 to 1pm. lunch Turkey Sandwich( turkey, tomato,Lettuce, Slice of Cheese. Rock star Zero Carb. then dinner at like 6 . 8pm Go for a Jog.

For a extra jolt of energy or whatever I throw back a Rock Star, maybe 3 times a week or so.

[Rugger02]

Have you read the "How to Cut" sticky a the top of the page?

You're not getting nearly enough food in you.

[kalspic]

i also cook so i can see where your comming from. but sometimes you need to make time for the things you really want. but anyways it looks like you need to eat more, more often

[RydersWanted]

Have you read the "How to Cut" sticky a the top of the page?

You're not getting nearly enough food in you.

- yes I have read it But Not actually Read it..
- As for Food, I should be eating a minimum of 5 meals, snacks r like peanuts, Or something Healthy. Dinner food No bigger than your fist.. N Cardio.

I'm Kinda Nervous because I'm Not trying to Bulk, Or trying to get these astronomical muscles. I just wanna look Tone. N when I do flex U see the muscles popping.

[rickrick55]

you still need to be taking in a lot more food than you are..with what your taking in right now youre going to end up burning your muscle as well..which in the long run makes it a harder and slower process to lose the fat.

[RydersWanted]

I Totally agree with you, along with doing proper form, when Benching and Fly's. My Muscle in that particular area is Has been not getting any type of gains.. I Have started today Upping my food intake. It looks like this.
Protein shake this Morning & whole Oat cereal, Snack Of Nuts, Noon- I will have a Peanut butter sandwich, with a Turkey Sandwich. 4oclock-work ,Have a Snack Of Like trail Mix At work,6 oclock-Then a Buffalo Chicken Wrap for dinner, Eat Some more trail Mix and Force It down with some water. 10 or 11 I'm done with work and come home

[Rockstar1990]

Your body needs food every three hours. By doing so you will boost you metabolism because you body has to digest the food. SO basically its all about the right proportions at the right time. A minimum of 1g of protien per bodypound is vital to sucess, i always recommend 1 1/2 g per pound.

Also try to eat vegetables that arent too high in carbs(like corn) every meal, mostly stick to greens(the darker the better) this give your body more nutrients and also they are fiberous. When you eat 1g of fiber it consist of 4 calories, but your its hard for a person to digest the fiber and actually takes up to 10 calories to break the fiber down. So this will boost you metabolism as well.

If your cutting Eat carbs in the morning and after workouts for sure.

just like the unofficial cutting diet thread
http://forums.steroid.com/showthread.php?t=75729

if you want to maximize fat loss do try to do cardio in the morning on an empty somach. If you cannot manage that do cadio after you lift weights when you glycogen is depleted and will use bodyfat as energy

Let me know if this helped

[RydersWanted]

Thanks a Ton! you all Helped me see the Big picture

[Rockstar1990]

Thanks a Ton! you all Helped me see the Big picture

Sweet im glad i can be of assistance. If you have any more questions just messag me bro.