Can someone help me with my diet?

**Baseball_Player85** · 08-10-2010, 04:06 PM

age: 25
Height: 6'1
Weight: 250
Body Fat: 25%

Goal: I am trying to cut because my body fat is high. I know that with my weight I should be eating more calories to maintain my body weight but I am not trying to maintain my body weight. I just want to lose the least amount of lean muscle while trying to lower my body fat %.

here is my diet...

I know it looks like I need to up my protein. Does anyone have a suggestion on where to add it or even if I can eat a larger portion of protein if needed.

Please critique, any advice will be much appreciated.

Breakfast
2 corn tortillas -110 cal. 2 g. fat / 23 g carb. / 2 g. pro.
1 whole egg -102 cal. 7 g. fat / 1 g. carb. / 7 g. pro.
3 egg whites -51 cal. 0 g. fat / 0 g. carb. /12 g. pro.
½ cup oatmeal -133 cal. 1 g. fat / 29 g. carb / 5 g. pro.
1 oz. blueberries -14 cal. 0 g. fat / 3 g. carb. / 0 g. pro.

Post Workout
Whey protein shake -130 cal. 2 g. fat / 4 g. carb. / 24 g. pro.
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.
3 strawberries -10 cal. 0 g. fat / 2 g. carb. / 0 g. pro.

Snack
3 oz. canned tuna -109 cal. 3 g. fat / 0 g. carb. / 20 g. pro.
1 oz. almonds -161 cal. 14 g. fat / 6 g. carb. / 6 g. pro.

Lunch (2 options)
4 oz. baked chicken -140 cal. 3 g. fat / 0 g. carb. / 22 g. pro.
½ cup of brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
(OR)

1 whole egg -102 cal. 7 g. fat / 1 g. carb. / 7 g. pro.
3 egg whites -51 cal. 0 g. fat / 0 g. carb. / 12 g. pro.
1 tbsp. light mayo -45 cal. 4 g. fat / 2 g. carb. / 0 g. pro.
1 tbsp. green onion -5 cal. 0 g. fat / 1 g. carb. / 0 g. pro.
whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

Ave. lunch intake -302 cal. 2.2 g. fat / 6.2 g. carb. / 6.95 g. pro.

Snack
3 oz. can tuna -109 cal. 3 g. fat / 0 g. carb. / 20 g. pro.
Whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

Dinner (optional on protein source)
4 oz. Tilapia -100 cal. 3 g. fat / 0 g. carb. / 21 g. pro.
4 oz. Salmon -170 cal. 9 g. fat / 0 g. carb. / 21 g. pro.
4 oz. Flank steak -203 cal. 12 g. fat / 0 g. carb. / 28 g. pro.
4 oz. baked chicken -140 cal. 3 g. fat / 0 g. carb. / 22 g. pro.
Ave. Pro. Source -153.25 cal. 6.75 g. fat / 0 g. carb. / 23 g. pro.
½ cup broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
½ cup brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.

Snack
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Mixed berries -60 cal. 0 g. fat / 15 g. carb. / 0 g. pro.

Total Calorie Intake: 1,895 cal. 59.5 g. fat / 150.2 g. carb. / 160.95 g. pro.

**Baseball_Player85** · 08-10-2010, 04:27 PM

Should I add more protein to my diet? or leave it where it's at?

**the big 1** · 08-10-2010, 04:28 PM

Originally Posted by Baseball_Player85

age: 25
Height: 6'1
Weight: 250
Body Fat: 25%

Goal: I am trying to cut because my body fat is high. I know that with my weight I should be eating more calories to maintain my body weight but I am not trying to maintain my body weight. I just want to lose the least amount of lean muscle while trying to lower my body fat %.

here is my diet...

I know it looks like I need to up my protein. Does anyone have a suggestion on where to add it or even if I can eat a larger portion of protein if needed.

Please critique, any advice will be much appreciated.

Breakfast
2 corn tortillas -110 cal. 2 g. fat / 23 g carb. / 2 g. pro.
1 whole egg -102 cal. 7 g. fat / 1 g. carb. / 7 g. pro.
3 egg whites -51 cal. 0 g. fat / 0 g. carb. /12 g. pro.
½ cup oatmeal -133 cal. 1 g. fat / 29 g. carb / 5 g. pro.
1 oz. blueberries -14 cal. 0 g. fat / 3 g. carb. / 0 g. pro.
drop the tortillas and have more oats, have a few more egg whites, you need more protien in this meal

Post Workout
Whey protein shake -130 cal. 2 g. fat / 4 g. carb. / 24 g. pro.
1 banana -70 cal. 0 g. fat / 18 g. carb. / 1 g. pro.
3 strawberries -10 cal. 0 g. fat / 2 g. carb. / 0 g. pro.
drop the fruit, have a low GI carb like brown rice, sweet potatoes or whole grain seeded bread, also drop the shake and have a lean meat like tuna or chicken
Snack
3 oz. canned tuna -109 cal. 3 g. fat / 0 g. carb. / 20 g. pro.
1 oz. almonds -161 cal. 14 g. fat / 6 g. carb. / 6 g. pro.
this is ok, maybe more tuna to get 40-50 grams of protien in there

Lunch (2 options)
4 oz. baked chicken -140 cal. 3 g. fat / 0 g. carb. / 22 g. pro.
½ cup of brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro. ^^^have this one
(OR)

1 whole egg -102 cal. 7 g. fat / 1 g. carb. / 7 g. pro.
3 egg whites -51 cal. 0 g. fat / 0 g. carb. / 12 g. pro.
1 tbsp. light mayo -45 cal. 4 g. fat / 2 g. carb. / 0 g. pro.
1 tbsp. green onion -5 cal. 0 g. fat / 1 g. carb. / 0 g. pro.
whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

Ave. lunch intake -302 cal. 2.2 g. fat / 6.2 g. carb. / 6.95 g. pro.
have the same as previous meal

Snack
3 oz. can tuna -109 cal. 3 g. fat / 0 g. carb. / 20 g. pro.
Whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.
fine, more tuna again though, and make sure thats a proper whole grain bread thats calorie dense, and not just some processed shit.

Dinner (optional on protein source)
4 oz. Tilapia -100 cal. 3 g. fat / 0 g. carb. / 21 g. pro.
4 oz. Salmon -170 cal. 9 g. fat / 0 g. carb. / 21 g. pro.
4 oz. Flank steak -203 cal. 12 g. fat / 0 g. carb. / 28 g. pro.
4 oz. baked chicken -140 cal. 3 g. fat / 0 g. carb. / 22 g. pro.
Ave. Pro. Source -153.25 cal. 6.75 g. fat / 0 g. carb. / 23 g. pro.
½ cup broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
½ cup brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.
OK, just get enough protien, good choice of food.

Snack
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Mixed berries -60 cal. 0 g. fat / 15 g. carb. / 0 g. pro.
drop the berries, have some natural peanut butter mixed in that shake

Total Calorie Intake: 1,895 cal. 59.5 g. fat / 150.2 g. carb. / 160.95 g. pro.

overall calories are to low, your a big dude...
raise calories to 500 below maintenaince...
do cardio on a empty stomache in the morning for 45-60 minutes...
control you insulin spikes, ie, stop eating fruit, eat low gi carbs instead, good sources are sweet potatoes, brown rice, whole wheat pasta...

**the big 1** · 08-10-2010, 04:32 PM

Originally Posted by Baseball_Player85

Should I add more protein to my diet? or leave it where it's at?

i find protien is best kept high in any calorie restricted diet, (1-2grams per lbs of LEAN body mass)

carbs are best kept low or cut off later in the day for cutting IMO, but the main thing is creating a defficit were fat tissue is used for fuel

fat is essential in any diet, good sources are nuts, olive oil, seeds, omega 3 fishs and eggs, flax oil, hemp oil....

**Baseball_Player85** · 08-10-2010, 04:38 PM

That's exactly what I was looking for. Thanks man! helps me alot. I know you said I'm a "big dude" but I have 25% body fat which means I have 62.5 lbs. of fat to drop. You still suggest eating more calories. If so I can add more tuna and eat a larger serving of protein for dinner.

**Baseball_Player85** · 08-10-2010, 04:42 PM

Originally Posted by the big 1

i find protien is best kept high in any calorie restricted diet, (1-2grams per lbs of LEAN body mass)

carbs are best kept low or cut off later in the day for cutting IMO, but the main thing is creating a defficit were fat tissue is used for fuel

fat is essential in any diet, good sources are nuts, olive oil, seeds, omega 3 fishs and eggs, flax oil, hemp oil....

Key Phrase I just read (1-2 grams per lbs of "LEAN body mass")

that makes since!!! thanks, I was thinking in my head I don't think I should be eating 250-500grams of protein.

OK. thanks for the help. Still a Rookie over here.

**the big 1** · 08-10-2010, 05:11 PM

Originally Posted by Baseball_Player85

Key Phrase I just read (1-2 grams per lbs of "LEAN body mass")

that makes since!!! thanks, I was thinking in my head I don't think I should be eating 250-500grams of protein.

OK. thanks for the help. Still a Rookie over here.

no probs, you gotta start somewhere...

just play with it a little, and after a while youll know what works...

so your LMB (lean body mass) is around 200lbs, thats a fair size...

just make sure you create a calories deficit, fat is burned through eating less....a drop of 5-600 below TDEE (maintenaince) is usualy whats needed...

concentrate on eating good whole foods, loads of lean meats, low gi carbs and healthy/essential fats...

get a cardio regimen set up, best time is in the morning before you first meal, muscle sugar stores are low and fat is the preffered energy source for fuel...45 minutes is a good amount of time...

**Baseball_Player85** · 08-10-2010, 05:42 PM

I do a 3 day split weight training program and the only days I don't do cardio is Friday when I do legs and Saturday/Sunday are my off days.

So I do cardio 4 days a week for 45-60 min.

depending on how I feel in the morning I do this;

15 min. of interval training on the tredmill
right now my intervals are 2 min. @ 3.5 mph and 2 min. @ 6.5 mph

then I move on to the spin bike

15 min. of interval training on the spin bike
right now my intervals are 90 sec. on med. resistance and 2 min. on high resistance

then I go to an eliptical

with the eliptical I do 15 min. of heart rate intervals
2 min. with a HR between 130-139 and then 3 min. between 158-167

Now there are some factors that play into this. I do mix it up as far as which ones I do. Sometimes if I don't feel like hitting the tredmill I will do 20 min. of eliptical and 25 min. of the spin bike.

And sometimes I will up my sessions per station to 20 min. if I feel the need to push myself, but it isn't getting to easy for me where I feel like I need to up the duration.

Or if I don't feel like I can do the whole 45 min. I'd do 10 min. of each interval training.

Or I will sometimes just do interval training on the bike because that is my fav. cardio exercise machine. I actually have one at home too.

**Baseball_Player85** · 08-12-2010, 10:26 AM

Ok this is my new modified diet. Can someone let me know what you think. I am trying to cut fat because my Body Fat % is too high. Let me know what you think... Thanks!!!

age: 25
Height: 6'1
Weight: 250
Body Fat: 25%

Breakfast
1 whole egg -102 cal. 7 g. fat / 1 g. carb. / 7 g. pro.
6 egg whites -102 cal. 0 g. fat / 0 g. carb. /24 g. pro.
1 cup oatmeal -166 cal. 2 g. fat / 58 g. carb /10 g. pro.
1 oz. blueberries -14 cal. 0 g. fat / 3 g. carb. / 0 g. pro.

Post Workout
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
Whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

Snack
6 oz. canned tuna -218 cal. 6 g. fat / 0 g. carb. / 40 g. pro.
1 oz. almonds -161 cal. 14 g. fat / 6 g. carb. / 6 g. pro.

Lunch
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
½ cup of brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.
½ cup of broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.

Snack
6 oz. canned tuna -218 cal. 6 g. fat / 0 g. carb. / 40 g. pro.
Whole wheat bread -76 cal. 1 g. fat / 13 g. carb. / 4 g. pro.

Dinner (optional on protein source)
6 oz. Tilapia -150 cal. 4.5 g. fat / 0 g. carb. / 31.5 g. pro.
6 oz. Salmon -255 cal. 13.5 g. fat / 0 g. carb. / 31.5 g. pro.
6 oz. Flank steak -351 cal. 18 g. fat / 0 g. carb. / 42 g. pro.
6 oz. baked chicken -210 cal. 4.5 g. fat / 0 g. carb. / 33 g. pro.
Ave. Pro. Source -241 cal. 10 g. fat / 0 g. carb. / 34.5 g. pro.
½ cup broccoli -77 cal. 2 g. fat / 5 g. carb. / 3 g. pro.
½ cup brown rice -108 cal. 1 g. fat / 22 g. carb. / 3 g. pro.

Snack
Casein protein shake -120 cal. 1 g. fat / 3 g. carb. / 24 g. pro.
Tbsp.Peanut Butter -200 cal. 16 g. fat / 6 g. carb. / 7 g. pro.

reconfigured totals!!!

Total Calorie Intake: 2,484 cal. 79 g. fat / 157 g. carb. / 278.5 g. pro.