Poorman's Diet help

[jdmscene]

OK first off I'm 32 years old 205lb and 5'11" My goal is 180 and not be poor when I get there. I'm thinking something a long the lines of 1800 cal stacked with a fair amount of protein. I work in refineries all over the US. So a lot of my food will be made by me inside hotel rooms with limited means of cooking. 90% of the time I use a foremen grill. I am not the type that will get burnt out on eating the same thing over and over. My job is my workout and I have a bike I ride for extra cardio. Here is a ruff draft of my diet I put together.


breakfest
6x Egg whites OR 1cup Oatmeal with 1/2 scoop whey protein

snack
1tsp Peanut butter OR 1Med Apple and 1tbsp Flaxseed oil

lunch
3oz Chicken Breast OR 3oz Tuna in water
1/2 cup brown rice

snack
1tsp Peanut butter OR 1Med Apple and 1tbsp Flaxseed oil

dinner
3oz Chicken Breast OR 3oz Tuna in water
2cup raw spinach
Mustard
1cup baked beans

[Back In Black]

Do you lift aswell or just have a physical job?

Know what your bodyfat is?

I'll reply here rather than the PM you sent as there is a diet listed.

Happy to eat/drink raw oats?

Certainly with immediate effect you should drop the baked beans at dinner.

[jdmscene]

Just a real physical job. I find it hard to find a gym in every city and harder to get them to do weekly or monthly memberships. Unsure but my only fat is my midsection. Yes I will eat and drink raw oats. I don't drink soda, dont smoke, and have not drank a beer in a year. And thanks for the reply SteM

[SlimmerMe]

Welcome! Glad to see you came over here.

Are you doing any cardio at the moment?

Good luck to you.

[jdmscene]

Yes a bike with a stationary stand.

[Back In Black]

Ok, so it's a little difficult to workout calorie requirements and macro breakdown as I guess you'll need carbs throughout the day to give you enough energy for your job. I would also guess that 1800cals is too low to shoot for.

BTW do you know your bf levels?

Suggestions on the info I have is to have eggs AND oats at breakfast.
Snack to consist of oats, casein protein & small piece of fruit.
Lunch as is, maybe add some green veg here.
snack as per lunch
dinner as is plus 3-4g of fish oil.

All these meals should be really easy and convenient.

Really it boils down to whether or not your cals are set right. Depending on your bodyfat and calorie requirements for work you may be able to lose comfortably on 2500 per day. So you will have to monitor closely. Feel free to vary the choice of fruit and veg.

[JohnnyVegas]

I am cutting on 1800 calories a day on a 60/20/20 diet and it is going well. I started at 210 and I have lost about 18 pounds of mostly fat. Looking and feeling pretty good. Here is what I eat:

Breakfast
Egg whites (2 cups)
Whole eggs (2)

Snack
Chicken breast (4 oz)
Almonds (1/8 cup)

Lunch
Chicken breast (6 oz)
Brown rice (1/2 cup cooked)
Broccoli (1 cup)

Snack
Chicken breast (4 oz)
Almonds (1/8 cup)

Dinner
Tilapia (6 oz)
Handful of spinach with olive oil and vinegar
Asparagus

Snack
Low fat cottage cheese (1 cup) or protein shake
Almonds (1/8 cup)


I will admit I don't always eat my vegetables. I bake ten pounds of frozen chicken breasts and cook all my rice on Sunday and that covers many of my meals for the week. I cook the fish fresh every night. It only takes a few minutes.

I was doing 30 minutes of cardio three times a week, but have bumped it up to 45 minutes 5 - 7 days a week.

[Windex]

This article may help:





Article 1: Build Muscle on a Budget: The 10 Cheapest Sources of Protein

Some of you are on a tight budget, still student, living in expensive cities or just frugal. These can make it hard to get the protein you need to build muscle. This post will help you — the 10 cheapest sources of protein to build muscle.


1. Canned Tuna. 40g protein /can. Buy tuna in spring water or brine. Don’t worry about the mercury: 1 can chunk light tuna per day is safe.


2. Whole Eggs. 7g protein /egg. Lower your body fat rather than throwing the yolk away if you have bad cholesterol. Dietary cholesterol isn’t bound to blood cholesterol, and the yolk contains half the protein and vitamins A/D/E.


3. Whey. 1 scoop ON whey is 24g protein /30g serving. At 2 scoops/day, a 10lbs bag will last an easy 2.5 - 3.5 months.


4. Ground Beef. 25g protein /100g. Buy 80% ground beef and rinse the fat if lean beef is too expensive.

5. Milk. 30g protein /liter milk. If you’re a skinny guy, want to gain weight fast and don’t bother gaining some fat, drink whole (aka - Homogenized). Don’t worry about the saturated fat.


6. Frozen Chicken Breast. 25g protein /100g. Cook the frozen chicken breast using a BBQ or Oven. Consume the chicken breast within 2 months of freezing for optimal tenderness & taste.


7. Cottage Cheese. 12g protein /100g. Cottage cheese is more expensive in Europe than in the US. Alternative = Quark cheese: 10g protein per 100g, cheaper than cottage cheese and a better taste.


8. Ground Turkey. 25g protein /100g. Expensive cuts are made from turkey breast. Cheaper cuts can contain skin, which increases the fat content. Rinse the fat like for ground beef using this method.


9. Canned Mackerel. 23g protein /100g. Canned mackerel is high in omega-3, contains less mercury than canned tuna, and tastes a lot better too.


10. Calves Liver. 20g protein /100g. Low fat and nutrient dense. Contrary to what you might believe, liver is safe.


Bonus Tips. Buy generic food. Buy in bulk to get discounts. Freeze everything. Get a job if you don’t have one. Increase your income if you do. Cut expenses.