What's Wrong With My Diet?

[ninthprince22]

Im 27, 6 Foot.. 230 lbs. about 22% BF. I try to drink as much water as I can during the day.

Breakfast: 10 AM
3 egg whites
bowl of plain oatmeal (teaspoon of flax seed oil)
2 Mega Men Sport vitamins

12 PM (Workout):
45 Mins Weights
30 Mins Cardio (Jogging or Stairmaster)

Snack: 1:30 PM
Protein Shake

Lunch: 2:30 PM
Cup of Brown Rice
Cup of Veggies
Piece of Grilled Chicken, cooked on my Foreman grill

Snack: 5 PM
Protein Shake

Dinner: 7 PM
Small bag of Lays Baked Chips
Wheat Tuna Sub (No mayo, mustard or cheese, oil, vinegar, salt, pepper), the only thing thats in the tuna sandwhich is onions, lettuce, banana peppers. The tuna is made with mayo obviously, but i do not put extra mayo in the sandwhich.

Thinking of doing this:
Light Workout 8 PM:
30 Mins on the Bicycle or eliptical


I do this diet Monday through Friday. Saturday and Sunday ill usually cheat, but nothing ridiculous. How can I fix up this diet? I want to lose a good 20-30 lbs. I have been going with this diet for about 3 months know, I have lost some weight. But I'm looking to lose more. Please HELP!

[Valac]

for you snacks try swapping it to a can of tuna and light salada's, there cheap and taste pretty good, for dinner scratch the chips and sub and have grilled chicken breast, brocili and lettuce and green bean salad dressing is 1 tbsp olive oil and 1 tbsp apple cider vinegar and a pinch of salt,

[n00bs]

you threw the best part of the egg away why?

[ninthprince22]

you threw the best part of the egg away why?

i thought the yolk was filled with cholesterol and fat that i didnt need. am i wrong?

[jngymrat]

Im 27, 6 Foot.. 230 lbs. about 22% BF. I try to drink as much water as I can during the day.

Breakfast: 10 AMWhy are you waiting so long to eat? is this when you get up?
3 egg whites I like at least 4 egg whites one whole egg 1/2 cup of oats, maybe some almonds or blueberries added in.
bowl of plain oatmeal (teaspoon of flax seed oil)
2 Mega Men Sport vitamins

12 PM (Workout):
45 Mins Weights
30 Mins Cardio (Jogging or Stairmaster)do High intensity Interval Training two of these days, better yet, go in saturday and do abs and HIIT

Snack: 1:30 PM
Protein ShakeI actually like this PWO without the oats or a carb choice because your eating such a good lunch right behind it.

Lunch: 2:30 PM
Cup of Brown Rice
Cup of Veggies
Piece of Grilled Chicken, cooked on my Foreman grillexcellent lunch, maybe 1/2 to 3/4 cup of brown rice though, I mean this is a great lunch all together, make your veggeis broccoli and green beens if you can (mixed 2 parts broc to 1 part green beens.

Snack: 5 PM
Protein Shake Start to add some oats in with your shakes from here, you need the carb source,it will help you not to overeat in your next meal, this will satisfy you better.

Dinner: 7 PM
Small bag of Lays Baked Chips drop these chips and don't come back!! Stay away from this crap it will do you no good for you goals.
Wheat Tuna Sub (No mayo, mustard or cheese, oil, vinegar, salt, pepper), the only thing thats in the tuna sandwhich is onions, lettuce, banana peppers. The tuna is made with mayo obviously, but i do not put extra mayo in the sandwhich. skip the sandwich, make this a can of tuna, green veggies, brown rice (1/2 cup) you can still mix the peppers and onions in it though just lose the iceburg lettuce.

Thinking of doing this:
Light Workout 8 PM:
30 Mins on the Bicycle or elipticalinstead of this maybe a walk around the old neighborhood, after stepping the cardio up to HIIT in the mornings you'll need the recovery time for the body, but getting off the couch after dinner (especially a good dinner) will aid in digestion.

Also, before you go to bed, try eating one more meal, your not reaching your required numbers (by the way list those along with your stats next time, macros, TDEE's etc) maybe some Low fat cottage cheese, 1/2 an apple or some casein protein, but get something good in your belly. Your going from 7PM to 10AM without nothing, thats not good!


I do this diet Monday through Friday. Saturday and Sunday ill usually cheat,do you cheat yourself at your workout? of course not! like I said earlier, get up on saturday morning and do some intense cardio, at least get winded and recover get winded and recover get winded and recover for twenty minutes, eat like you do during the week and if you have to have one, "1" "UNO" meal of your choice! not all day, you will have much better success. Then after two to three week we'll overhaul the diet when you post up your numbers. but nothing ridiculous. How can I fix up this diet? I want to lose a good 20-30 lbs. I have been going with this diet for about 3 months know, I have lost some weight. But I'm looking to lose more. Please HELP!

Upping your cardio and making some of the minor adjustments in there and you'll do better, don't forget to answer those questions and get back to us. Also GB and Damien have a great post on simple nutrition and food fundamentals, get in there and read it and re-read it.

[X83]

How do you go from 7:00 PM to 10:00 AM without some type of protein snack or something?


Also you might want to do your cardio workout before a breakfast meal.