dont want to diet want to change the way i eat

[USPFWARRIOR]

hey guys im looking to overhaul the way i eat. most of the time its not set i eat when i feel hungry i try my best to get good wholesome food. for about the last 3 or 4 months ive been doing good throwing in a lot more salads and a lot less snacks. no more sodas and very little fast food. in the last 4 months dropped about 15 pounds no loss in strength. training for powerlifting for about a year now but have been lifting for about 5 years.

im 22 5/10 246 bf 17%

so im asking if any of you guys could kinda led me in the right direction. Im reading and doing some research just hoping you guys could help me put some kinda meal plan together,

im still in school so my schedule is pretty open because i just got laid off.

i was thinking something like this

morning
1/2 cup oatmeal with fuirt and juice(some sort of orange or pineapple, apple...)mixed in creatine
omelet(3-4 eggs cheese peppers meat..)
*****3 supp

mid morning snack
power bar or granola
apple

lunch
tuna or egg salad sandwich or salad with tuna or eggs and tomatoes on it
banana
gatorade

preworkout
protein drink with l- glutamine
gatorade

postworkout
muscle asylum post workout od

dinner
some sort of fish beef or chicken( i love to bbq really good at it to)
rice(brown or white)
mik(glass)
salad

what you guys think so far. im questionable on the ammounts diet is everything. i would like to get a good diet going and get close to 10-12%bf before i cycle

[FallenWyvern]

I would read every page of this thread.

Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[jamyjamjr]

okay... i see a coupla issues right here.... first off, your NOT eating enough!!!!!
i know it sounds a bit weird, but you'll lose more bf eating more of the RIGHT things
So you wanna learn how to Diet?

this is a great link to a pro bodybuilder/nutritionist video that will really lead you in the right direction.... watch all the videos and post up a new diet based upon them... then we'll start tweakin from there....

[jamyjamjr]

I would read every page of this thread.

Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

not to shut you down fallen, but narks explination of dieting is pretty advanced...

n00bs have a hard time following it, the videos are a bit more basic, get a great start to a great lifestyle change in eating.. jmo

[USPFWARRIOR]

thanks for the extra links guys, im watching the videos now good info

[USPFWARRIOR]

hey guys so my i found out a lot of good info from the post u guys gave me. the video was awesome really made it easy to understand.

so i was think something like this
meal1
3 eggs( y do ppl separate the whites and if i do that what do i do with the yolk i dont like wasting food)
4oz 100% sirloin ground beef
juice

meal 2
protein drink

meal 3
chicken breast or tuna 4-6oz
salad with fat free dressing

meal 4
protein drink

meal 5
4-6oz chicken fish or beef(lean)
cottage cheese
1/2 cup of veggies

meal 6
protein drink

bed

trying to cut out as much fat and carbs ass posible while taking a lot of protein. something around 350g(protein) what else should i add or delete to get me more protein and less fat and carbs.

[jamyjamjr]

hey guys so my i found out a lot of good info from the post u guys gave me. the video was awesome really made it easy to understand.

so i was think something like this
meal1
3 eggs( y do ppl separate the whites and if i do that what do i do with the yolk i dont like wasting food)
4oz 100% sirloin ground beef
juice
juice is horrible to drink, especialy in your situation where you need to drop bf, so is the yoke of eggs, stop thinking about waisiting food and start thinking about your health.. instead of doing the beef early in the day, do it at night, it's more benefitial... i would do 10 egg whites and natural oat meal.. you have no complex carbs in your breakfast

meal 2
protein drink
protien shakes should be taken post workout only, they do not speed up your metabolism.... you can't take the lazy way out by replacing meals with shakes..... try like 6oz of chicken breast here with some yams or sweet potatos

meal 3
chicken breast or tuna 4-6oz
salad with fat free dressing
this looks good

meal 4
protein drink
put your workouts between meal 3 and 4 and this is okay, otherwise, do the same thing i said up earlier, but keep the carbs out

meal 5
4-6oz chicken fish or beef(lean)
cottage cheese
1/2 cup of veggies
this sounds good too, add some avocado, maybe a quarter of an avocado will do

meal 6
protein drink
again, omit the potien shake for a lean beefy meal.. my fav pre-bedtime meal is 1/2lb of london broil from a deli by it's self

bed

trying to cut out as much fat and carbs ass posible while taking a lot of protein. something around 350g(protein) what else should i add or delete to get me more protein and less fat and carbs.

get some macros up here (protien/carbs/fat per meal)...

[jamyjamjr]

btw if you do workout between meal 3 and 4, add some complex carbs to your meal in meal 5

[USPFWARRIOR]

not to be a noob but do u have a link so that i can calculate my macro's thanks

[jamyjamjr]

www.thecaloriecounter.com/

you can google one too

just type calorie counter in the search... not hard to find...