My diet

[joe_1985]

I just joined the site and the first thing I am looking to address is my diet and look at some supplement options. My schedule is very inconsistent because of my ever changing job demands (Army and in Iraq). This limits the options for what and when I eat as well, but I am trying to make the most of it. Here is a typical day for me:

0800: wake up, protein shake (two scoops syntha-6)
1130-1230: lean meat and vegetables, it is different everyday but usually stick with chicken breast and some salad (chow hall)
1400: weight training (1hr), with post training cardio 3x week (20-30min)
1500: post workout shake (1 scoop)
1730-1830: two chicken breasts and some veggies
2100: protein shake before bed (1 scoop)

After putting this up it looks like a pretty shitty diet, but I am not a real big eater. The main thing I focus on is not eating too many carbs and getting plenty of protein. I just got a thermo stack from evolution nutrition so I'm going to see where that gets me. I am sitting at 229lbs and probably around 15%BF with the stubborn lower ab and chest fat problem. Considering waking up earlier to get 30-45 minutes of cardio in 3-5 times a week, but with a better diet it shouldn't be 100% necessary. It would help if my family would stop sending me candy in care packages, they think it's funny.

[OdinsOtherSon]

Not getting too many carbs??? Looks like you're getting zero based on what you posted. Salad/greens are too minimal to count. You need some carbs especially given your profession and your workout schedule, otherwise you're gonna tank. Read the stickies in the diet/nutrition forum, figure out what tdee is, then calculate yours. Then add up the caloric content of what you posted and you'll see how far short you're probably falling.

[joe_1985]

I sat down and did some actual number crunching and you were right about my carb dilemma. This is the first time I have ever actually drawn up numbers so bare with me but here is a draft of my new plan. There is still room for more food, I just haven't come up with what I want to fill that void. Numbers are probably off a little, so these are approximations. BTW this tour is a complete waste of time, the good news is I have time to focus on my health. I would like to look into supplementing (other than just protein) as well but I want to make sure my diet is solid first.

8am - meal 1 – 5 eggs, 1 cup oatmeal = 658 calories, 36g protein, 27g carbs, 55g fat

10am - meal 2 – protein shake = 200 calories, 22g protein, 14 carbs, 6g fat

12pm - meal 3 – 8oz chicken breast, 1 cup rice = 550 calories, 70g protein, 45g carbs, 8g fat

2pm - WORKOUT

4pm - meal 4 - Post workout shake = 200 calories, 22g protein, 14g carbs, 6g fat

7pm - meal 5 – 8oz chicken breast, 1 cup rice = 550 calories, 70g protein, 45carbs, 8g fat

10pm - meal 6 – protein shake – 200 calories, 22g protein, 14 carbs, 6g fat

Totals = 2358 calories, 242g protein, 159g carbs, 89g fat

My TDEE 3,400 calories

[73rr]

First thanks for serving in are armed forces!

Now let me tell u that your not eating enough to gain muscle. Even losing weight. U need to get your body flowing brother! Eat up and work hard! Good luck and ask any questions u want or need to no!

[SlimmerMe]

I just joined the site and the first thing I am looking to address is my diet and look at some supplement options. My schedule is very inconsistent because of my ever changing job demands (Army and in Iraq). ..Thank you. Sure do appreciate your service.

.... stubborn lower ab and chest fat problem. Considering waking up earlier to get 30-45 minutes of cardio in 3-5 times a week, this idea works magic and will give you a jump start. Just make sure a "fasted" cardio to get the most bang for your buck. And quite frankly, I find 20-25 minutes will do and not an all out high intensity cardio but simply low intensity. Personal experience. but with a better diet it shouldn't be 100% necessary. It would help if my family would stop sending me candy in care packages, they think it's funny. no kidding!!! Share? Give to some kids?

Welcome and thanks again for your service.

[joe_1985]

SlimmerMe,
I was doing that for a short period but I got lazy haha. It helps when someone tells me I need to do that, motivation can be hard to come by here. I typically force myself to do 30 minutes when I do cardio and vary intensity. I throw out most of the candy people send me and only keep the stuff I really like. Thanks for the advice.

[SlimmerMe]

SlimmerMe,
I was doing that for a short period but I got lazy haha. It helps when someone tells me I need to do that, motivation can be hard to come by here. I typically force myself to do 30 minutes when I do cardio and vary intensity. I throw out most of the candy people send me and only keep the stuff I really like. Thanks for the advice.

You're welcome.

And re: intense cardio. Just make sure you don't eat up too much muscle. From what I understand, and might be corrected, intense cardio can do this. Not sure about low intensity. Main thing is to get your metabolism going for the day. Rev it up. Plus fasted cardio jump starts the mental game.

Keep us posted.