Help a newbie with diet?!

**dazz828** · 04-29-2004, 10:34 AM

Hi everyone.... I'm new to this forum. Lots of useful info and great people! I've been dieting for about a year now and have dropped from 240lbs to about 200lbs. Mainly watching my diet and doing cardio, playing with weights here and there. But about 3 months ago I got serious on weight training. I've seen some pretty good gains but I am ready to get moving with this the right way and start cutting. Maybe you can help by critiquing my plan below......?

Wakeup 8am
Meal #1 - 9:00am
protein shake
6 egg whites/egg beaters
quaker oatmeal 1 serving
DD coffee (skim milk & no sugar)
24oz water

Meal #2 - 12:30pm
chunk-lite white tuna - 1 can
or roasted chicken breast - 6oz
apple or banana
24 oz water
Multivitamin

Meal #3 - 4:00pm
deli-sliced turkey breast - 6oz
wonder wheat bread or wrap
1 slice kraft fat free singles
lettuce/tomato/onions/mustard
24 oz water

Workout 5:30-6:30pm (see plan below)

Meal #4 - 6:30pm (post workout)
1 serving EAS phosphogen creatine
1 serving nitro-tech protein shake

Meal #5 - 7:00pm
boneless chicken - 6oz
or grilled flounder - 6oz
or lean beef (try to vary it day to day)
1 serving of chopped brocolli,
couliflower, spinnache
leafy green salad (no dressing or vinegar or balsamic)
24oz water

Meal #6 - 9:00pm
boneless/skinless chicken - 6oz
or turkey or tuna (opposite of 7pm meal)
1 serving vegetables (similar to 7pm)
24oz water and/or diet coke

Meal #7 - 11:00pm
protein shake
Bed 12am

I used CalorieKing to track all the nutrient info and it averaged out daily to always about the same.....
2500cals, 225-250g protein, 200-225g carbs, 40-60g fat which was about the 40/40/20 plan. I currently weight 200lbs, 6'0", 25yrs old.

Should I be eating more? Less? It seems as though my strenght gains are definately increasing (although slowly), I'm becoming more defined, and fat seems to be steady and/or slowly dropping. Maybe should I cycle? Bulk then cut? Instead of trying to weight lift while shedding these last 15-20lbs? I believe I'm currently at 20-22% bodyfat last time I checked (started around 28% looking to get down around 14-15% abs!)

I've been following the MAX-OT training as follows:
Monday
Weight training 45min - Back/Traps
Tuesday
Weight training 45min - Legs
Wednesday
Weight training 45min - Chest/Forearms
Thursday
Weight training 45min - Shoulders/Triceps
Friday
OFF
Saturday
Weight training 45min - Biceps/Abs
Sunday
Cardio - Hockey (play goalie for ice & roller leagues) 1 hour.

Thanks in advance!

**rockcrest** · 04-29-2004, 10:51 AM

Originally posted by dazz828
playing with weights here and there.

keep in mind weights are not toys

**dazz828** · 04-29-2004, 10:55 AM

haha what i meant was i'd go 2 or 3 times a week, nothing consistent and my plan was lacking.

i read the Max-OT training and have seen awesome results so far. and i am actually sticking to it for 2 months straight now.

**ah1** · 04-29-2004, 11:38 AM

Must agree Max OT is great. See that you are using “1 serving EAS phosphogen creatine
1 serving nitro-tech protein shake” try ast VP2 and creatine HSC give it a try and then see your gains, I am sure you will be very happy. In the UK Nitro tec is more expensive than VP2 and not a spot on the same quality it’s only a blend of proteins not a pure isolate (don't believe all of the advertising hype on nitro tec). If you wish to use a blend try to find dymatize elite.

**Jodi** · 04-29-2004, 12:25 PM

First of all your 6' tall and 200lbs, so why are you cutting?

2nd - where are the EFA's?

3rd - Last meal of the day needs fat.

Pretty good overall but I still can't figure out why you aren't trying to build muscle instead.

**dazz828** · 04-29-2004, 12:49 PM

ah1-
thanks for the advice! i was actually looking at ast's products from reading the max-ot program. i'm running low so i will give them a try. i was definiately overtraining, not doing body parts right, and my high-rep pyramid scheme was all wrong. every since i started max-ot i've made better gains in a few weeks than i did in a few months before.

**dazz828** · 04-29-2004, 12:54 PM

Jodi-

I guess I'm cutting because I still have alot of fat around my stomache and love handles. My abs are there I just need to shed a few layers and it's very frustrating. My arms and shoulders have definately cut up alot and I can see the results. But this mid-section is just impossible to get rid of! I guess my ideal weight if I lost these last lbs of fat would be around 180-185 or 200+ if I had more muscle.

I used to do alot of cardio but cut back following the max-ot program (I lost alot of weight but want to gain muscle now). Except for hockey on Sundays can't give that up.

I will try to get some pics up soon (before & current).

EFA's? Essential fatty acids right? What would be some good food sources for those? Or supplements?

Thanks Jodi!

**rockcrest** · 04-29-2004, 02:16 PM

Originally posted by dazz828
What would be some good food sources for those? Or supplements?

fish oil

**Premo55** · 04-29-2004, 06:29 PM

Is that really 200-255g carbs? Seems like the only carbs in there are oatmeal (one serving= 1/3 cup??) , the fruit and the bread wrap.

Peace.

**CowPimp** · 04-29-2004, 07:19 PM

Originally posted by dazz828
EFA's? Essential fatty acids right? What would be some good food sources for those? Or supplements?

Fish oil, flax seed/oil, hemp seeds/oil, olive oil. I use peanut butter and sardines (I get them packed in olive oil) as decent sources of EFAs without supplements.

**dazz828** · 04-29-2004, 08:18 PM

Thanks everyone for your replies!

Premo-
It usually ends up about 175-200 on some days and 225 on other days. I change things up a bit each day. It's usally around 20-30 carbs a meal.

Carbs
Meal#1 oatmeal it ends up about 30
Meal#2 banana/apple is about 15-20
Meal #3 the wrap or bread is about 35-40
Meal #4 creatine sugar is 35grams for spike
Meal #5 big serving of greens (broccoli or spinnach) about 20-25
Meal #6 veggies got some carbs 20
plus a few coffees or skim milk and some other carbs that sneak in.

Also somedays I have an extra wrap or bread at dinner so the chicken isn't so plain. Make a nice grilled sandwich on wheat or sundried tomato wrap after the workout. Or a potato/brown rice serving (forgot to list!)

Should I be eating more or less carbs? I see alot of people have a serving of nuts or peanut butter too?

I will go get some flax seed oil - fish oil - and olive oil to toss into some meals.

Thanks everyone!

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