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10-13-2011, 12:49 PM #1Associate Member
- Join Date
- Feb 2007
- Posts
- 178
Summer is coming...Please help with diet
All,
Well summer is on its way in the part of the world that I’m in and it’s time for me to get lean. Just a little background, I’m 30, weighing roughly 98Kg’s and need to shed some fat…I’ve been training for around 10 years but in the last 2 years, I really let myself go due to relationship issues…I ate like cr@p and ended up looking like cr@p. I’ve been dieting for the last 5 weeks and managed to shed 4-5kgs… I was using the following diet and a ECA stack:
Meal One
4 egg whites
45g Oats
Totals (all in grams)-
Fat: 2.3
Sat Fat: 0.6
Protein: 45.3
Sugar: <1
Carbs: 29.3
Sodium: 0.005
Calories: 332
Meal Two
125g Brown Rice
160g Chop Chop Chicken (chili)
Salad
Totals (all in grams)-
Fat: 15.1
Sat Fat: 3
Protein: 37.9
Sugar: 5
Carbs: 39.8
Sodium: 0.405
Calories: 457
Afternoon Snack
185g Can of Tuna in Spring water (with lemon juice)
Totals (all in grams)-
Fat: 2
Sat Fat: 0.6
Protein: 35
Sugar: 1
Carbs: 1
Sodium: 0.448
Calories: 160
Post Workout
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein: 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
After workout
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein: 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
Dinner
200g Lean Red Meat (i.e. Scotch fillet )
Salad
Totals (all in grams)-
Fat: 20
Sat Fat: 7
Protein: 61
Sugar: 0
Carbs: 0
Sodium: 0.094
Calories: 400
Before Bed
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein: 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180
So this gives me the following totals on a daily basis (in grams):
Fat: 48.4g
Sat Fat: 17.2g
Protein: 287.2g
Sugar: 13g
Carbs: 76.1g
Sodium: 1.192g
Calories: 1889
I just want to ensure that my diet looks good before I go any further as I still have a long way to go.
My training is a 5 day on 2 day off. Cardio 5 times a week for about 30 mins. I tend to burn (so the machine says) roughly 500cals just from my running.
I haven’t had a body fat test as I will go by what I look in the mirror. So far I have dropped a lot of fat as my top abs can now be seen…I still however have to get rid of the lower tummy fat and love handles
Any suggestions/feedback on my diet would be much appreciated
Thanks all…
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