is this right

[honda69]

Im 5'9 i weight about 170lbs... i have a pretty good bit of fat... i want to loose fat and cut up
I go to the gym 5days a week i do 45min of working out muscles and 45mins of cardio
diet
meal 1.. oat meal 2 scoops of peanut buter
meal 2 protein shake
meal 3 orange and sandwich meat no bread
meal 4 chicken breast with small can of veggies
meal 5 banna and hand full of pea nuts

Does anyone have any tips or suggestions?

Im not trying to get big just trying to cut up and loose the fat...

[daftones]

Your diet is seriously lacking. Please read up on the stickies, they are very helpful!

Do you do your weight training before your cardio?

Remember to try and get a mix of protein and starchy+fibrous carbs for every meal.

An example of a good meal could be:

1 cup of Rice/ 8 oz Sweet potatoe
6 ounce Chicken Breast or Pork Tenderloin
6 ounces of Carrots

at least 5x a day!

[YoungGunsNY]

1 cup rice has a lot more carbs then 4oz - but that is the jidst of it ..

sweet potatoes/potatoes/oats/brown rice for complex carb sources

chicken, steak, eggs, fish, buffalo/bison meat, etc for protein sources

oils (nut based, olive, fish/flax), nat peanut butter, for fat sources

plenty more but those are basic

[gbrice75]

Agreed with the above, your diet is not very good at all. Not flaming, just being honest, that's why you're here right?

Only disagreement from above is with the carrots - way too much sugar especially for somebody looking to drop bodyfat.

[honda69]

can someone make me simple diet so i can make a grocery list... and yes i work out before cardio... i work out everyday around 12

[honda69]

ok hows this sounds

meal 1... 4eggs 1/2cup oats
meal 2... shake 50g protein pwo
meal 3... chicken brest/ veggie
meal 4... protein shake/tuna
meal 5... veggie/chicken/1/2 cup brown rice
meal 6.. shake with flax oil

how does this diet look?

[gbrice75]

It's a start, but you need to get your diet much more involved than this. Look at the other posted diets, take note on how people post them up, and go by that. You need to figure out macro info for your meals as well.

[honda69]

i did but im new this ... there no way u can list a simple diet plan to follow by? im 5'9 170 but i need to cut alot...

[gbrice75]

Nobody here is going to do the work for you, but i'll leave you with this:

> Try to start with a 40/40/20 (protein/carbs/fat) macro split. So if you eat 3000 calories per day, that would be 300g protein, 300g carbs, and 65g fat.

> Eat at least 6 meals/day of real quality food.

> Get protein in at every meal

> Try to keep your carb and fat meals separate, as much as possible

> Try to get your carbs in the 1st half of the day, fats later in the evening

Between this info and the hundreds of posted diets here, you should be able to construct a decent diet that we can then critique and take to the next step. It's a pain in the ass and alot of work, but nobody said it would be easy. If you want to do this bad enough, this shouldn't be that tough for you. Good luck, let me know how you make out!

[honda69]

what do you consider the fat meals to be?

[gbrice75]

what do you consider the fat meals to be?

Good healthy fat sources would be - lean steak (protein/fat meal by itself), salmon (protein/fat meal by itself), natural peanut, cashew or almond butter, nuts (pretty much any), avacado, olive oil, fish oil, etc. There are alot of choices.

Other than the steak and salmon, you would need to combine the other fats with a lean protein such as chicken breast, lean fish, etc.