Help please, im stuck

[boarder034]

Okay so im going over my meal plan, and im fregin stuck... ive got too many carbs... not enough protein... and ugh Help

© stands for carbs

Breakfast 6:00
4 egg whites… 24g( P) 4 © 120 ( cal) 0 fat
Apple………… .6g (p) 29.3© 110.2 .4fat
Totals 25g protein 30g Carbs 230g calories 1g fat

Snack 1: 9:07 (1/2)
Shake 37g (P) 78 © 500 (cal) 0 fat
Totals 62g (p) 108© 730 (cal) 1g fat

Lunch: 11:50
Salad 0p 10c 50 calories
Totals 62 (p) 118© 780 calories 1g fat

Snack 2: 2:00
Finish shake

Workout lifting weights or cardio

PWO: 5:00
4egg whites* 24g( P) 4 © 120 ( cal) 0 fat
totals 106g (p) 122© 1000 (cal) 1g fat


dinner?

Thanks for the help guys

[xtinaunasty]

im guessing you're cutting...?

[hawktribal]

i would hope so with that little amount food... and for the 60th time today, look at the sticky's people... no offense bro

[WHOADY4SHOADY]

Yeah bro, check the stickies out and then come back with more specific questions if needed. Good luck.

[boarder034]

Oh good thanks for the generic response guys

thats the point, i have read it AND IM STUCK... to much carbs, not enough protein... thanks

anyone with some pointers that might help me? thanks

[palumbo]

what are ur stats goals ?

[boarder034]

6 Foot 1
188 Pounds
14.8% body fat

Goals 7% Body fat

By April 9%
by June 7%

[MarkyMark]

If you had read the stickies your diet wouldn't look as bad as it does..

IMO you need to revamp your whole diet ...
Your posted diet has holes in it like :

Snack 1: 9:07 (1/2)
Shake 37g (P) 78 © 500 (cal) 0 fat
Totals 62g (p) 108© 730 (cal) 1g fat ( WHAT ELSE IS HERE ? )

Lunch: 11:50
Salad 0p 10c 50 calories ( WHAT IS IN THIS SALAD ?? )
Totals 62 (p) 118© 780 calories 1g fat

and where are you getting your breakdown totals ?

Without tearing it all apart .. lets start here

[LAGMuXle]

Okay so im going over my meal plan, and im fregin stuck... ive got too many carbs... not enough protein... and ugh Help

© stands for carbs

Breakfast 6:00
4 egg whites… 24g( P) 4 © 120 ( cal) 0 fat
Apple………… .6g (p) 29.3© 110.2 .4fat
Totals 25g protein 30g Carbs 230g calories 1g fat

Snack 1: 9:07 (1/2)
Shake 37g (P) 78 © 500 (cal) 0 fat
Totals 62g (p) 108© 730 (cal) 1g fat

Lunch: 11:50
Salad 0p 10c 50 calories
Totals 62 (p) 118© 780 calories 1g fat

Snack 2: 2:00
Finish shake

Workout lifting weights or cardio

PWO: 5:00
4egg whites* 24g( P) 4 © 120 ( cal) 0 fat
totals 106g (p) 122© 1000 (cal) 1g fat


dinner?

Thanks for the help guys

Nope. Let's tear it apart.

Start over. Read the stickies.

The diet above, I don't want to call it worthless, I'm sure to someone it could be very valuable. To you; I don't think you will get the results you are looking for.

LAGMuXle

[boarder034]

any particular reason why?

[xtinaunasty]

Okay so im going over my meal plan, and im fregin stuck... ive got too many carbs... not enough protein... and ugh Help

© stands for carbs

Breakfast 6:00
4 egg whites… 24g( P) 4 © 120 ( cal) 0 fat
Apple………… .6g (p) 29.3© 110.2 .4fat
Totals 25g protein 30g Carbs 230g calories 1g fat

here's a good place to throw in some more protein. make it 8-10 egg whites. i would have 1/2c of oats instead of an apple, but thats JMO

Snack 1: 9:07 (1/2)
Shake 37g (P) 78 © 500 (cal) 0 fat
Totals 62g (p) 108© 730 (cal) 1g fat

Lunch: 11:50
Salad 0p 10c 50 calories
Totals 62 (p) 118© 780 calories 1g fat

add some chicken breast/tuna and some flax/olive oil

Snack 2: 2:00
Finish shake

Workout lifting weights or cardio

PWO: 5:00
4egg whites* 24g( P) 4 © 120 ( cal) 0 fat
totals 106g (p) 122© 1000 (cal) 1g fat

I would have the rest of your shake here (PWO), and for snack 2 have some lean protein and starchy carbs (oats, brown rice, yam, potato)


For dinner I would have another lean protein w/starchy carb meal (and veggies of course). Before bed you should also have time to throw in a small protein/fat meal. cottage cheese w/almonds, egg whites w/a couple yolks, etc.

Thanks for the help guys

as everyone has said before, you arent eating enough...not even close! so start with my suggestions and re-post your diet. you'll get more feedback and possibly better suggestions

good luck!

[boarder034]

I didnt see ur sugestions above, so i thank you alot, i really appreciate those, thats what i was looking for...

First... 8-10 egg whites, holy hell expensive? guess ill learn to manage

and my one question is... when everyone says "some good ol fashion oats" Oatmeal? Someone explain, i know it sounds stupid, a name brand i can go buy? Thanks a bunch !

[xtinaunasty]

I didnt see ur sugestions above, so i thank you alot, i really appreciate those, thats what i was looking for...

oh i was just asking if you were cutting...those are my first suggestions
your welcome and i hope they help

First... 8-10 egg whites, holy hell expensive? guess ill learn to manage

nah man...you can get 5 doz eggs for around $4.50 (the big ass boxes) or, if you're a member of costco or something you can get the pasturized whites in the carton for cheap

and my one question is... when everyone says "some good ol fashion oats" Oatmeal? Someone explain, i know it sounds stupid, a name brand i can go buy? Thanks a bunch !

yeah, just PLAIN quaker oats (or store brand) you get in those canisters

[boarder034]

Costco melts my heart lol... how many servings of quaker oats... and anything to make em taiste a little better?

[xtinaunasty]

i still have no idea if you're cutting or bulking...?

oats:
splenda and cinnamon
splenda, banana and walnut extract
splenda, apple pie seasoning
my newest fav...splenda, coaco powder, penut extract
you can mix them with a little protein powder too
or salt and molly mcbutter

[WHOADY4SHOADY]

Oh good thanks for the generic response guys

thats the point, i have read it AND IM STUCK... to much carbs, not enough protein... thanks

anyone with some pointers that might help me? thanks

I love giving generic responses. It makes me feel special, and leaves your question unanswered, and you angry.

[LAGMuXle]

Okay so im going over my meal plan, and im fregin stuck... ive got too many carbs... not enough protein... and ugh Help

© stands for carbs

Breakfast 6:00
4 egg whites… 24g( P) 4 © 120 ( cal) 0 fat
Apple………… .6g (p) 29.3© 110.2 .4fat
Totals 25g protein 30g Carbs 230g calories 1g fat

Where are your carbs? Or is this a pro fat meal with an apple and no fat? What the HELL is this?

Snack 1: 9:07 (1/2)
Shake 37g (P) 78 © 500 (cal) 0 fat
Totals 62g (p) 108© 730 (cal) 1g fat

Snack? Shake? What? How does it have 78g Carbs, but the total is 108? Are you having two shakes? what is 1/2? Half of a shake? What kind of shake? Is this a Pro Carb Meal? Is this really effective?

Lunch: 11:50
Salad 0p 10c 50 calories
Totals 62 (p) 118© 780 calories 1g fat

"Lunch" This should be meal 4 by now. You went three hours between meal one and meal two... too long. Are you bulking? I guess it would be ok if you are. But you probably don't know if you are bulking yet either.

Snack 2: 2:00
Finish shake

Finish shake? This all makes sense now, you had half a shake earlier, and half of one now. Hmm. If you can only get down half of one... maybe you are making them too big. Is this right before you lift? Or spaced out properly?

Workout lifting weights or cardio

Or cardio? Pointless. You might as well take a nap. What time is your training? For how long? For what goals?

PWO: 5:00
4egg whites* 24g( P) 4 © 120 ( cal) 0 fat
totals 106g (p) 122© 1000 (cal) 1g fat

No carbs? Where the hell are your totals coming from? You are scaring me with these numbers. This should be a Pro/Carb.


dinner?

Dinner? how about 2 meals instead of one? What about before bed?

Try something like this... EXACTLY what the cutting sticky says, or, EXACTLY what the bulking sticky says... and then after a week, vary your intake a little. We can help you critisize a diet, but I'm not going to sit here and write one for you. I'm sure noone else would be interested in this either.

Thanks for the help guys

Try that for "non-generic."

I decided to do this ONCE more. Now, go do yourself a favor and do some reading. I don't know why I spent more time with this diet you put up here. I don't even know where to begin, you are way off on your cals, your carbs and proteins are ****ed up, your goals aren't even posted. Where do you want to be in 10 weeks? 15 weeks? 21 weeks? How many months? And wait, where are you now?

It gets too frusterating for me to try and comprehend why people don't read or research. All I do is read and research when I have a question and THEN I ask about it.

Good luck.

[boarder034]

okay
6 foot 2
188
13.7% bf

Goals: 7% by june

So obviously i am cutting....

i am in school so its kind of hard to eat 4 meals before my official lunch... so you kind of have to bare with me on that one.

As for my Cardio/ lifting weights.... It depends on waht day it is, if its an off day i do double cardio... if its different then its cardio AM, and lifting PM...

I do it at 3 cause its right after class, and it helps because it makes it easier for me incase i have work at 6....

Thanks

[MarkyMark]

Your gonna have a hard time getting help if your not replying to questions asked .. It seems your focussed on comments you think are insults..

[xtinaunasty]

i would do 3/4c oats in the morning (with the egg whites) and 1/2c for your first dinner. take everyones suggestions, put together something that works with your schedule...then go to www.fitday.com and enter in all your food to get total calories/protein/carbs/fat. then add those totals to your drafted up diet and post it.

you may want to have 2 seperate diets posted; 1 for cardio and lifting days, and one with just cardio.

[boarder034]

I never thought of that.... (2 diets)

How long do i want in between meals when i do cardio at 3.... because i can have a meal at 2:00, but i figured i would end up burning off the meal not the fat when i do cardio...

Or should i just have my meal at noon, and then... wait

[xtinaunasty]

nah, a meal at 2 is fine. just make it a protein and fat meal only...no carbs

[boarder034]

Thanks for the help guyss... my last question... right above the lucky charms, its like i have a gut, just there, so i felt it, and its hard muscle, but i t makes me look like i haeve a BIG gut...will diet and cardio help me get that evened out?