jadakris31

my diet has been horrible in the past... then i shaped it up a bit... and now im doing my best... im sure its no where near perfect but its 300% better then it was ... heres what the last three days looked like just for an example...

Sunday

3 egg whites
1 piece fat free cheese
2 slices of WW oj

banana 2 hardboiled egg whites
and a yogurt

Protein shake

chicken/cheese sandwich
on WW with rice

Protein shake


Monday

3 egg whites 1 slice of healthy choice ham
1 piece fat free cheese
2 slices of WW oj

chicken veggies and a yogurt

protein shake

lean beef tacos

fat free cheese, healthy choice ham
on WW


Tuesday

3 egg whites 1 slice of healthy choice ham
1 piece fat free cheese
2 slices of WW oj

Protein shake

2 slices of chicken on WW with fat free cheese
and veggies

apple

steak and rice

yogort and 2 hard boiled egg whites

Protein shake




as you can see i eat alot... im 5'11" 180 lbs... not sure of BF.... but i am HUNGRY .. especially before i go to bed and i eat something (today a protein shake) about an hour or a little more before i go to bed....

any ideas about how i can stay full longer?

calalily1972

First of all, what are you goals? What timeframe?

I definately see places where you are not eating enough and places that could use improvements.

greekblondechic

It doesnt look to me like you eat a lot at all.

Definately need more fat.. creates the "full" sensation and slows down digestion.. so you stay fuller longer!

I think you probably need to eat more in general too.

BTW Hi from Jersey too!

jadakris31

everytime i put a line its a space in time.... i can eat more.. i can eat all day... i am trying to lose a little gut i have ... it no specific time frame.. but also trying to build more muscle.. as always

suggestions please...

jadakris31

what are some healthy fats (that taste good) .. i am dieing to eat some yolk in the morning

jersey rules i dont know why people make fun of it

BritChick

Damn, I am eating WAY more than that and I am 3 weeks pre-contest!!!!
In my opinion you need more of EVERYTHING!
You won't make any gains unless you fuel your bod.
My PT does my diet for me... I like it that way, I get to think less! lol
Seriously though, you are for sure gonna crash and burn with the diet you are currently following. My advice would be to find a personal trainer or nutritionist and have them work out a diet program to meet your specific needs.
Good luck!

calalily1972

I'm not going to do this for all three days but I think you see the point. Healthy carbs, more protein, more veggies and you need EFA's

jadakris31

i get it thanks --- what are efa's? .. is brown rice better then white rice?

"Remove 1 whole egg and add in 6 egg whites. Have a bowl of oats and get rid of the juice" ... i didnt have any whole eggs but i would like to add one... and i will up the egg whites...

the cheese is fat free.. so is the ham i have with the eggs as well....


would it be real bad to possibly add something like a pbj sadwich for some more good fat....

milk is 1% with protein shake

thanks

jadakris31

oops i didnt mean WHat are efa's .. i meant where can i get them from?

calalily1972

Brown rice is wayyyy better than white rice. White rice is very high GI.

Becareful of the ham or any other deli meats. They are full of sodium nitrates

If you have a fast metabolism then switch your milk to skim milk. If you have a slow metabolism, drop the milk and use water.

I wouldn't add the PB sandwich no. You want to stay away from bread as much as possible. Small amounts of whole grain breads are fine but not in large quantities. Stick with oats, brown rice, sweet potatoes, legumes, lentils, fiber one for your carb sources.

You can buy fish oil online or at any store that sells vitamins. I find them way cheaper online. Your going to want to take approx. 15-20 caps of fish oil a day depending upon the EPA/DHA of your fish oil.

jadakris31

ok.. so im going to work on it some more...
today i hate

5 egg whites 1 whole egg with 2 piece of WW SOME juice(hard to get rid of that? and why just the calories that arent needed?

apple during the day (had class from 12 - 5 so no time for a meal)

big salad with popcorn chicken

protein shake (what are pwo's?)

(what is natty pb)?

when i finish off my white rice ill get brown rice (but what are GI's?)



thanks for taking the time

aztecwolf

i know i would always be hungry if that was all i ate, i'm a pig, i gotta use restraint when at a buffet, although that usually doesn't stop me either

-Sack Up-

"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

jadakris31

im trying to lose a few... even though i went to the bar for awhile tonight which means a few beers and a few shots..... but how much can you possivly eat... and i eat alot

Nuclear Blast

No No man, drinking beers and especially "shots" will neglect any hard work or good eating habits you "have" done. If you have to go to a bar, stick with a lime water or spritzer. It's ok to socialize with ya friends but be smart and sensible or your gains will go down the crapper!

wrestlos

that's where i loose my gains.

"Screw the Rules, Play the Game"

jadakris31

ha well im a junior in college, in my prime drinking years... so i live at the bar sometimes...... but yes i know its like the worst thing for you on so many levels

aztecwolf

have fun while your metabolism is still kickin'

-Sack Up-

"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

greekblondechic

Egg yolks are full of nutrients, so definately use them, but don't go overboard

jadakris31

my metabolism is nothing like what it used to be... as soon as i got out of highschool it slowed down SO much... ok i added a whole egg to my breakfast.. 5 whites 1 whole.... damn it seems like everyone here is from nj

CowPimp

That is not a lot of food at all. I only do cardio 1-2 times a week for 20 mins, HIIT style. I maintain a 15% body fat while bulking with a diet like this:

Meal 1:
Cereal (Whole or 2% milk) - 2 servings of each
Cottage Cheese
Banana

Meal 2:
Ham & Cheese Sandwhich - Multiple servings of everything
Kiwi

Meal 3:
Sardines
PB Sandwich - ~4 servings PB (I'm insane with PB)
Salad w/ dressing

Meal 4 (Pre workout):
Oats - ~3 servings
Cottage Cheese - ~2 servings
Salad w/ dressing

Meal 5 (Post workout):
2 Scoops Whey
2 Cans Tuna (Celery & Mayo)
Wheat Pita & Hummus
Apple Juice & Brewer's Yeast

Meal 6 (30 mins before sleep time):
Sardines
Milk w/ Whey Scoop

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
YouTube Videos

jadakris31

i thought 2% milk, PB (generally), Deli Ham and Cheese were all no no's?

CowPimp

I think that's nonsense if you're bulking. If you're trying to cut, then those foods are probably not productive. Like I said, I stay at 15% bodyfat on a diet like the one listed above (Just an example day I pulled out of my ass). I am 6 feet tall and 200 pounds.

The only time it's bad to feel the burn is when you're peeing...

Belligerent Bovine badass
YouTube Videos

jadakris31

i see .. im 511 180

Mudge

What are your caloric totals? That looks like a diet for a very, very small person.

What is WW?

Slices of OJ?

2 eggs, 140 calories
fat free cheese, not much

OJ? Lots of sugar

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