Help with oats diet

[little men]

Hi everyone,

Havnt been online for ages and looking for any advice,

Been off training with a back injury for over a year and have gone from 170lbs lean to 225lbs

im looking to just ease into training very slowly and am wondering if the below diet looks good to shed some of this fat so i can take some pressure of my back b4 hitting the weights again.


my calories will be around 900-1300 per day
weekends will have cheat meals

currently weigh 225 lbs and 5'11
27 years old

Meal 1
AST VP2 shake
1 serve of oats blended into shake
multi v
flaxseed ground and added to shake

Meal 2
AST VP2 shake
1 serve of oats blended into shake
apple or bannana

Meal 3
AST VP2 shake
1 serve of oats blended into shake
apple or bannana

Meal 4
AST VP2 shake
1 serve of oats blended into shake
apple or bannana

Meal 5
lean meats either chicken, turkey or steak
fish oils
green salad

Training will be hiit on a stationary bike 30sec splits 5-6 days in the morning on an empty stomach.

Thanks in advance for your help and assistance

[boxa06]

That diet can't be healthy! You need a balanced diet with real food.. Maybe a couple shakes but you should be eating chicken breast or fish with vegies for most of your meals.

[boxa06]

Oh and egg white for breakfast with oats are good as well.

[gbrice75]

Dude, this is not a good diet. You can't rely on shakes for your protein source at every meal. Since you're not weight training yet, I can make the argument that you really don't need ANY shakes, however I think one as soon as you wake up (just to break that fast and get something into your body quickly) would be ok, but that's it. You need eggs, chicken, lean beef cuts, fish, etc. Real food. Consider dropping carbs towards the second half of your day. Drop all of the fruit, it will do you no good on a fat loss diet. Replace with fiberous veggies - broccoli, asparagus, spinach, etc.

We need to know your TDEE (maintenance calories) - but without that I can almost guarantee that 900-1300 calories is too low. All you'll wind up doing is slowing your metabolism. You need to figure out your TDEE and then drop calories back 300-500.

Also, post up your revised diet with macro info - protein/carb/fat/total calories

Good luck.

[little men]

My bad ill try again,

currently weighing 225 lbs and 5'11
27 years old

TDEE 2400 calories per day
Macro's total per day protein-169.2gm/carbs-101.5gm/fat-31gm/calories-1616


Meal 1 - 6.30am - (30/24.5/10.6/366)
AST VP2 shake
1 serve of oats blended into shake
multi v
flaxseed ground and added to shake (1 tbl spoon)

Snack - Caffee latte at work with skim milk - (9.6/14/0/96)

Meal 2 - 10.00am - (30/24.5/6.6/329)
AST VP2 shake
1 serve of oats blended into shake
apple or bannana

Meal 3 - 1.30pm - (30/0/3.6/195)
100grams lean meats either chicken, turkey or steak
bowl of mixed green salad with balsamic vinegar

Snack - Caffee latte at work with skim milk - (9.6/14/0/96)

Meal 4 - 5.00pm - (30/24.5/6.6/329)
AST VP2 shake
1 serve of oats blended into shake
apple or bannana

Training - monday,wed & friday Hiit on stationary bike 20mins
tuesday and thursday 1 hr/half muay thai

Meal 5 - 9.00pm - (30/0/3.6/195)
lean meats either chicken, turkey or steak
fish oils
green salad


hope this is better than first time around.

Thanks in advance for your help

[boxa06]

It looks better than the first time around but you should still be eating more real food. You should at least have egg whites and a bowl of oats for meal 1 or 2 instead of a shake.

If your eating only 5 meals a day at least 3 should be real food! I would even suggest only have a shake post workout.

Also if your goal is fat loss you should cut the fruit out and replace it with lower GI foods such as sweet potato and fibrous veggies to give your body a longer lasting energy source.

Hopefully this info will help you! keep us posted.. good luck.

[FireGuy]

My bad ill try again,

currently weighing 225 lbs and 5'11
27 years old

TDEE 2400 calories per day
Macro's total per day protein-169.2gm/carbs-101.5gm/fat-31gm/calories-1616


Meal 1 - 6.30am - (30/24.5/10.6/366)
AST VP2 shake
1 serve of oats blended into shake
multi v
flaxseed ground and added to shake (1 tbl spoon)

Snack - Caffee latte at work with skim milk - (9.6/14/0/96)

Meal 2 - 10.00am - (30/24.5/6.6/329)
AST VP2 shake
1 serve of oats blended into shake
apple or bannana

Meal 3 - 1.30pm - (30/0/3.6/195)
100grams lean meats either chicken, turkey or steak
bowl of mixed green salad with balsamic vinegar

Snack - Caffee latte at work with skim milk - (9.6/14/0/96)

Meal 4 - 5.00pm - (30/24.5/6.6/329)
AST VP2 shake
1 serve of oats blended into shake
apple or bannana

Training - monday,wed & friday Hiit on stationary bike 20mins
tuesday and thursday 1 hr/half muay thai

Meal 5 - 9.00pm - (30/0/3.6/195)
lean meats either chicken, turkey or steak
fish oils
green salad


hope this is better than first time around.

Thanks in advance for your help

Not really. By 9pm you will have eaten food once. Why so lazy? Cook some healthy food the night before and eat it the next day.

[6ft5]

Not enuf food will make you sick I don't care how many multis someone takes. Real foods probobly cheaper too. You meals are less than 3 bucks I bet. If you do it right. I cary cans of chx and oatnut bread, with me everyware. Food will boost metabalism better cuz your bodys worken to digest. Also drink real cold water threwout the day.

[flexerguy]

Also drink real cold water threwout the day.

Why really cold water? Is it because your body would have to expend more energy to "warm it up"???

[little men]

Not really. By 9pm you will have eaten food once. Why so lazy? Cook some healthy food the night before and eat it the next day.

I always considered oats to be food, i am inbetween houses and dont have a refrigerator so am improvising as i can only buy meat fresh and have to cook it straight away, in the next month ill be in my new place and will be able to be abit more spot on with real foods,

Ill do a revise and add some eggs in the morning with multigrain toast ontop of my morning shake.

im hoping this will be enough to aid the beginning of my weight loss.

thank you all for your input, much appreciated

[gbrice75]

I always considered oats to be food, i am inbetween houses and dont have a refrigerator so am improvising as i can only buy meat fresh and have to cook it straight away, in the next month ill be in my new place and will be able to be abit more spot on with real foods,

Oats are real food, but i'm pretty sure we're all referring to the protein source not being real. Get a big cooler and keep those plastic ice blocks in it - that's what I do, my food stays in there for 13 hours a day, so not having a fridge really shouldn't dictate your diet. Improvise and make it work!

[boxa06]

If you don't have a fridge try stock up on tins of tuna. High source of protein with essential fats.

[F4iGuy]

Beware the mercury. Stick to chunk light, smaller fish equals less mercury. Unfortunately less protein per can too.

[6ft5]

Why really cold water? Is it because your body would have to expend more energy to "warm it up"???

Yep. Usualy I don't care I just like water. But if I'm tryn to boost metab. I drink a lot of cold water.

[6ft5]

Little men, I here ya on the housing thing. I was out for 2mo before becouse my town got flooded an I was in it. It is very difficult to even stay sain. Get that cooler throw an ass load of canned chickn and fish. Whole grain crackers, oat crisp like snacks, I found some mayo made with extra vergin olive oil, steal some condoments from 7/11 along w forks, spoons. It'll Keep your water cold along with tuna ect.. Then you be on your way. Keep up posted dude. Good luck!