Need diet help from expert to lose weight and build lean mucsle

[YoungMan]

current stats:
23yo
6'1
210
17%bf


So here is my current diet: (1.5 - 2 hour gap in between each meal, and water throughout the day)

1) Morning shake - 1 and a half cups of mixed fruits, half a cup of baby carrots, 2 tablespoons of ground flax, half a banana, 1 scoop of whey ISO 25g protein (mixed in a blender)

2) half a cup of almonds

3) same shake as morning shake

4) half a cup of almonds, 3 egg whites(boiled)

5) 2 and a half cups of lean meat(or fish), 1 cup of mixed veggies, 1 cup of cooked brown rice, fat free garnishes maybe a little sugar in them like ketchup for example

(and a protein shake for post workout nutrition)

I don't eat after 6 and if i get hungry ill eat three more boiled egg whites.


I incorporate at least 25 min of jogging outside after all my workouts.



Can someone tell me if this is okay diet or where things could be fixed, Ill be training intense in the next three months... it would be nice to get down to 11-12% bf if not more... Im dedicated.... please bear in mind I am a college student on a low budget so i cant afford expensive nutrition... thanks guys any help would be great

[YoungMan]

anybody??? maybe gbrice you can help>?

[gbrice75]

I will definitely hit this thread up tomorrow - too late now, i'm dead tired and need to get some sleep... gym, 5:30am!!

Hang tight bro, i'm sure others will stop by to offer some advice in the interim.

PS - I guarantee you'll get alot more help if you add time of day for each meal, and macro nutrient info. We need to know how much you're eating, not just what.

[YoungMan]

this is for you gbrice or anyone that can help hopefully you can maybe add things or minus things make it better or maybe just revamp it, but remeber im a poor ass college kid on a budget lol

current stats:
23yo
6'1
210
17%bf


So here is my current diet: (1.5 - 2 hour gap in between each meal, and water throughout the day)

1) Morning shake - 1 and a half cups of mixed fruits, half a cup of baby carrots, 2 tablespoons of ground flax, half a banana, 1 scoop of whey ISO 25g protein (mixed in a blender)
8:30 am 400/5/44.5/28 cal/fat/carbs/protein

2) half a cup of almonds
10:30am 340/30/12/12

3) same shake as morning shake
12:30pm 400/5/44.5/28

4) half a cup of almonds, 3 egg whites(boiled)
2:30pm 340/30/12/12

5) 2 and a half cups of lean meat(or fish), 1 cup of mixed veggies, 1 cup of cooked brown rice, fat free garnishes maybe a little sugar in them like ketchup for example
4:30pm 700/11.5/45/91

6) 1 cup of cooked egg whites
6:00-6:30pm 85/.85/1.19/18

(and a protein shake for post workout nutrition)
130/0/3/25

I don't eat after 6 and if i get hungry ill eat three more boiled egg whites.


I incorporate at least 25 min of jogging outside after all my workouts.



Can someone tell me if this is okay diet or where things could be fixed, Ill be training intense in the next three months... it would be nice to get down to 11-12% bf if not more... Im dedicated.... please bear in mind I am a college student on a low budget so i cant afford expensive nutrition... thanks guys any help would be great

[little_dude]

IMO u should pick one goal and stick to it until u reach it. I.e either cut or bulk. People who try to do both tend to quit as they get discouraged when they fail to see results, or they end up hitting there goal but ended up taking longer than nessecary IMO u should cut first to get to ur desired bf (11-12%). Then do a clean bulk to add lean muscle. So what u need to do is find out how many calories u need for maintenance then aim to eat 500 calories under this.

[little_dude]

Answers in bold

current stats:

So here is my current diet: (1.5 - 2 hour gap in between each meal, and water throughout the day)

1) Morning shake - 1 and a half cups of mixed fruits, half a cup of baby carrots, 2 tablespoons of ground flax, half a banana, 1 scoop of whey ISO 25g protein (mixed in a blender)

Drop the fruit and replace with oats, u may also want to put ur egg whites in this meal and also a whole egg or two, the yolk contains half of the protein an many important nutrients.

2) half a cup of almonds
Drop this meal it's pointless

3) same shake as morning shake
Can keep if changes are made to it but a different meal would probably better but not a huge deal

4) half a cup of almonds, 3 egg whites(boiled)
Drop this whole meal. Replace with protein and carb or protein and fat (dependent on ur goals)

5) 2 and a half cups of lean meat(or fish), 1 cup of mixed veggies, 1 cup of cooked brown rice, fat free garnishes maybe a little sugar in them like ketchup for example
No need for 91 grams of protein in one meal, split it in half and use in another meal

(and a protein shake for post workout nutrition)
Put some carbs in ur shake, half a cup of oats will do

I don't eat after 6 and if i get hungry ill eat three more boiled egg whites.
Last meal before bed should be a casien shake (u can also add fish oil to this

Get ur necessary fats from fish oil, people don't tend to get enough omega 3s so fish oil is good to use. Diet needs alot of work tbh

I incorporate at least 25 min of jogging outside after all my workouts.



Can someone tell me if this is okay diet or where things could be fixed, Ill be training intense in the next three months... it would be nice to get down to 11-12% bf if not more... Im dedicated.... please bear in mind I am a college student on a low budget so i cant afford expensive nutrition... thanks guys any help would be great

Also could u edit the original post with the macros so it can then be quoted

[YoungMan]

thanks for the input little man maybe you can suggest a diet similar to what you were saying i would like at least 1g of protein per pound im 211 maybe someone else could help too? thanks guys and yeah cutting would be more ideal

[little_dude]

thanks for the input little man maybe you can suggest a diet similar to what you were saying i would like at least 1g of protein per pound im 211 maybe someone else could help too? thanks guys and yeah cutting would be more ideal

Look at other peoples diets in the forum (preferably ones that have been edited after advice ). There's loads, just do some more reading.