Diet Opinions

[Corpsman]

I posted my workout plan to get some suggestions and was told my diet "sucked". I think my diet before I started working out sucked, I don't think this diet sucks. But it was suggested I post it on here to get some advice.

I am 37, 5'7", 163lbs. My electronic BF is 18% and I am trying to get it down to 10-12%. On this diet I went from 178lbs to 163lbs. My main goal at this point is to continue to get stronger, look better naked, and eventually have noticeable abs. Once I get to that point, then I will likely try to bulk up and of course will have to increase my daily caloric intake. I cannot post macros because I have to rely on my wife to cook my dinners and she has to cook dinner for 6 of us. But my wife is very cognizant of not using starches and carbs at dinner. Dinner always consists of protein, vegetables, and IF we have pasta it is always whole wheat.

Here is my workout and diet:

My workout routine is as follows:

Day 1

Flat Bench, Incline bench, Flat DB flys, Shoulder Press, DB Shrugs (I need to find more exercises for traps, also not sure if I should go fast or slow. I see most people going fast but I go slow and controlled), Shoulder Raises, Bodyweight dips, Skull Crushers, Seated Rows (I added this because I wanted more upper back but I am not sure if this is the best day to have added it), Abs

Day 2

Squats, Dead lift, Calf Raises, Lat Pulls, Bent Over BB Rows, Straight Bar Curls, Seated Curls, Isolation Curls

Day 3

Cardio/Abs

Day 4

Incline DB Press, Flat DB Press, Rear Shoulder Raises, Upright Row, Bent Over Pulls (not sure what this is called but it is where your chest is on a pad and you reach down and grasp a bar and pull it toward your chest. I added this when I added the seated rows), Straight Bar Push Downs, Rope Push Downs (just the finishing move), Bench Dips

Day 5

Deadlift, Leg Extensions, Leg Curl, Leg Press, Calf Raises, DB Hammer Curl, Preacher Curl, Power Runner


And that is it.

My diet consists of a protein shake in the morning my wife makes me. It is 54g protein powder with a banana, 1/2 cup blueberries, 6 strawberries, 2 Tbsp peanut butter, 1/2 cup plain non-fat Greek style yogurt, in 1 cup rice milk (My wife says it is 74g total protein ). For lunch I usually eat a grilled chicken breast or 1 can tuna concoction, 3:00 snack is string cheese and 1/2 cup of sugar snap peas and carrots. When I get home I drink Lightning Lemonade pre-workout . When I get home from the gym I drink 1 scoop of Monster Milk, then have a sensible dinner (My wife is good about knowing about starches and carbs and we don't eat them at dinner) with a large salad of mixed greens, avocado, tomato, etc.. Then before bed I drink another scoop of Monster Milk.

I have been maintaining 161 - 165lbs for over a month. My wife and I have been working out together seriously for 7 weeks and I was working out half assed for about 6 weeks before that.

[gbrice75]

It's going to be very difficult for any of us to assist you with your diet if you:

a) don't have control over what you eat, and

b) can't provide macros

Why can't you separate yourself from the family's food and cook your own stuff, for the most part? I know it's annoying, but this is a selfish game TBH, and that's what it takes to succeed. When there's a will....

As for your workouts, slow and controlled is the way to go IMO. Not super slow; i.e. go as fast as you can while maintaining control and proper form. Focus on the muscle/group you're working, make the mind to muscle connection. Believe it or not, that is a HUGE part of it, it's not simply 'lifting stuff'. Squeeze the muscles you're working. Do every rep with authority vs. just moving weight around. Make it count, keep it intense - that's what it's all about.

If you can post up pics so we have an idea of what we're working with, that'd be very helpful.

[RaginCajun]

^^^^ what he said. get your diet ironed out with macros and such. if you and your wife are in this together, it will make it easier!