need diet advice

[caffeine_menace]

im 32 years old, 5'7", 195lbs and currently at 16% bf....im currently doing 45 min of cardio on an eliptical machine (says 600 cal burned on average and heart rate between 140-160)5 days a week(M thru F) and lifting after cardio on M-W-F. My goal is to get down to 9-12% bf. Weight is not an issue as long as i stay between 175-200lbs. This is an example of a monday workout and eating routine for me...

8:00-8:30am
multivitamin
vitamin c 1000g
hydroxy rip extreme 2 caps
tribulus terrestris extract 1 cap 625mg

9:00 am
cardio 45 min(maintain a 140-160 heart rate and machine says 600 cal burned)
chest workout

10:45-11:00am
2 scoops whey protein in water
52g pro/ 4g fat/ 260 cal/ 5g carbs

1:00pm
fruit and nut trail mix 60grams
4g pro/ 10g fat/ 260 cal/ 40g carbs

3:00pm
97% fat free teriyaki beef jerky 6oz
72g pro/ 6g fat/ 480 cal/ 36g carbs

5:00pm
4 chicken hotdogs (plain)
28g pro/ 36g fat/ 520 cal/ 20g carbs

7:00-8:00 pm
ground turkey 16 oz with cayenne pepper
76g pro/ 52g fat/ 680 cal/ 0 carbs

pro=208
fat=108
cal=2200
carbs=101

And i drink about 1-1.5 gal of water a day

My BMR=66 + (6.23 x 195) + (12.7 x 67) - (6.8 x 32)

= 1932.84 x 1.55= 2995.902

So this would be a basic day for me with sum slight changes. Also on the days i dont lift i still eat about the same. I just recently acquired sum albuterol and would like to ad this to my routine, its in the form of a 4mg pills. any advice is greatly appreciated....eating is the hardest thing i struggle with and would like to balance it out so i can still look good but eat the foods i like.....

THANKS
Caffeine_Menace

[Jfew44]

First thing I'd do is change up your cardio routine. Keep your heart rate in the range of about 115-130. That's the optimal range for burning fat for someone your age.

Actually, after reading it again, the first thing you need to do is lift weights BEFORE cardio.

I'll get your diet in a sec.

[Jfew44]

im 32 years old, 5'7", 195lbs and currently at 16% bf....im currently doing 45 min of cardio on an eliptical machine (says 600 cal burned on average and heart rate between 140-160)5 days a week(M thru F) and lifting after cardio on M-W-F. My goal is to get down to 9-12% bf. Weight is not an issue as long as i stay between 175-200lbs. This is an example of a monday workout and eating routine for me...

8:00-8:30am
multivitamin
vitamin c 1000g
hydroxy rip extreme 2 caps
tribulus terrestris extract 1 cap 625mg

You need complex carbs and protein here only on the days you lift. Otherwise you're good. And I would try and eat around 7:30 if you workout at 9:00

9:00 am
cardio 45 min(maintain a 140-160 heart rate and machine says 600 cal burned)
chest workout Do this before you do cardio

10:45-11:00am
2 scoops whey protein in water
52g pro/ 4g fat/ 260 cal/ 5g carbs Add some simple carbs to this, at least 60g

1:00pm
fruit and nut trail mix 60grams
4g pro/ 10g fat/ 260 cal/ 40g carbs Not really feeling this. Try and keep your calories about equal for each meal. You need complex carbs and protein about an hour after your workout

3:00pm
97% fat free teriyaki beef jerky 6oz
72g pro/ 6g fat/ 480 cal/ 36g carbs

5:00pm
4 chicken hotdogs (plain)
28g pro/ 36g fat/ 520 cal/ 20g carbs Terrible man. Come on. Can't you just eat 1 and find something a little better for ya?

7:00-8:00 pm
ground turkey 16 oz with cayenne pepper
76g pro/ 52g fat/ 680 cal/ 0 carbs Get some leaner turkey. I don't know what kind of turkey you're eating with that kind of fat content.

pro=208 I'd up the protein
fat=108 You have all bad fat in your diet. Work on getting some good fats in there instead. ***** 3's ect
cal=2200 Cals are right about on track
carbs=101 The pre and post workout will up this a little

And i drink about 1-1.5 gal of water a day Perfect

My BMR=66 + (6.23 x 195) + (12.7 x 67) - (6.8 x 32)

= 1932.84 x 1.55= 2995.902

So this would be a basic day for me with sum slight changes. Also on the days i dont lift i still eat about the same. I just recently acquired sum albuterol and would like to ad this to my routine, its in the form of a 4mg pills. any advice is greatly appreciated....eating is the hardest thing i struggle with and would like to balance it out so i can still look good but eat the foods i like.....

THANKS
Caffeine_Menace

In bold

[caffeine_menace]

So on the days i lift i eat carbs and protein prework out????

Wut about adding sum protein to my 1pm meal additional to the trailmix???

As for the dogs and ground turkey wut can i say im on a budget and its cheap, i guess i can get rid of the dogs all together and start replacing it with sum chicken or turkey deli slices anything else i should add to the 5pm meal????

well the turkey is jennie-o 16oz tube from wallyworld at $1.85 a tube(got like 3 months worth....lol).....havent found anything even close for that price

if i add protein to my prework out (whey protein 52g)
the prework out protein would put me at 260g's
how much more should i add to my 1pm meal?????? to hav enuff in the day??

[eatrainrest]

im 32 years old, 5'7", 195lbs and currently at 16% bf....im currently doing 45 min of cardio on an eliptical machine (says 600 cal burned on average and heart rate between 140-160)5 days a week(M thru F) and lifting after cardio on M-W-F. My goal is to get down to 9-12% bf. Weight is not an issue as long as i stay between 175-200lbs. This is an example of a monday workout and eating routine for me...

8:00-8:30am
multivitamin
vitamin c 1000g
hydroxy rip extreme 2 caps
tribulus terrestris extract 1 cap 625mg
i would take in some complex carbs preworkout, you dont have any food and are in an extreme catabolic state.. and do the cardio after resistance training
9:00 am
cardio 45 min(maintain a 140-160 heart rate and machine says 600 cal burned)what HR are you training at.. here is a thread youll want to read on cardio
http://forums.steroid.com/showthread.php?t=384553
chest workout

10:45-11:00am
2 scoops whey protein in waterlike jfew said, add in semi simple carb.. not too simple liek 60g of an orange.. as this will replenish liver glycogen and not muscleee.. try a white plain bagel
52g pro/ 4g fat/ 260 cal/ 5g carbs

1:00pm
fruit and nut trail mix 60gramsno need for the fruit here.. causing insulin spikes which were trying to limit use a fibrous carb here with more EFA's if you feel necessary
4g pro/ 10g fat/ 260 cal/ 40g carbs

3:00pm
97% fat free teriyaki beef jerky 6oz
72g pro/ 6g fat/ 480 cal/ 36g carbs

5:00pmtry grilling chicken breasts bro you will take out about all that fat, and eat a fibrous carb liek broccoli here with some almonds or healthy efa
4 chicken hotdogs (plain)
28g pro/ 36g fat/ 520 cal/ 20g carbs

7:00-8:00 pm stay away from ground turkey unless its 99% lean, try deli sliced even, low fat/low cholestrol/low sodium by hartford reserve
ground turkey 16 oz with cayenne pepper
76g pro/ 52g fat/ 680 cal/ 0 carbs

pro=208
fat=108
cal=2200
carbs=101

And i drink about 1-1.5 gal of water a day

My BMR=66 + (6.23 x 195) + (12.7 x 67) - (6.8 x 32)

= 1932.84 x 1.55= 2995.902

So this would be a basic day for me with sum slight changes. Also on the days i dont lift i still eat about the same. I just recently acquired sum albuterol and would like to ad this to my routine, its in the form of a 4mg pills. any advice is greatly appreciated....eating is the hardest thing i struggle with and would like to balance it out so i can still look good but eat the foods i like.....

THANKS
Caffeine_Menace

comments in bold, are just some of the things i would tweak. if your really know your body fat accurately and calories burned in a workout i would use this method, heres the link.

http://forums.steroid.com/showthread.php?t=384395

[eatrainrest]

So on the days i lift i eat carbs and protein prework out????hell yea, your in such an extreme catbolic state, and need some energy.. and definately protein eat a breakfeast than lift 1.5 hours after

Wut about adding sum protein to my 1pm meal additional to the trailmix???

As for the dogs and ground turkey wut can i say im on a budget and its cheap, i guess i can get rid of the dogs all together and start replacing it with sum chicken or turkey deli slices anything else i should add to the 5pm meal????
get rid of those dogs man there loaded with excess fat and its not healthy...grileldl chicken
well the turkey is jennie-o 16oz tube from wallyworld at $1.85 a tube(got like 3 months worth....lol).....havent found anything even close for that priceid switch tot he hartford reserve all natural turkey

if i add protein to my prework out (whey protein 52g) no need for this many shakes just use a shake for PWO. eat a breakfeast, thats my opniion
the prework out protein would put me at 260g's
how much more should i add to my 1pm meal?????? to hav enuff in the day??

comments in bold

[caffeine_menace]

Sweet thanks for the advice from both of u ill do eggs in the morning with a slice of wheat bread....as for the ground turkey ima have to eat that off (have way to much of it to waste it)so ill just cut fat off else where in my meals to make up for the difference...

[eatrainrest]

Sweet thanks for the advice from both of u ill do eggs in the morning with a slice of wheat bread....as for the ground turkey ima have to eat that off (have way to much of it to waste it)so ill just cut fat off else where in my meals to make up for the difference...

np, once you run out tho go lean turkey breast!