Need some diet Help!

**evolve** · 08-08-2004, 06:57 PM

For the next while i'm going to try to cut to get rid of some of this bad body fat. I'm 6'2, 210lbs, about 25% bf, 23yo, male.

I've tried to put together a reasonable diet for myself, but found that i still have more carbs than i think i should (or maybe i am ok?), and i need to increase my protein. My goal was to get around 40/40/20.

Anyway, i'll post it, i got all the nutritional values from fitday.com (great website)

Total Cal - 2448
55g fat
286g Carbs
200g Protein

8am - Breakfast (29f/28c/29p)
2 whole eggs, scrambled
3 egg whites, scrambled
2 slices multigrain bread
1 tbsp margarine
3g Flax Oil Supplement

noon - Meal 2 (2f/60c/10p)
mixed raw vegetables (10oz)
kraft light ranch dressing (4 tbs)

4pm - Meal 3 (13f/27c/49p)
6.5 ounces tuna
2 tblspoons miracle whip light
2 pieces multigrain bread

6pm - workout

7pm pwo drink (0f/58c/24p)
gatorade powder
25g whey powder
40g dextrose

7:30pm - dinner (6f/72c/57p)

1 chicken breast
1 cup wild rice
10 oz stir fried veggies
1 tbs soy sauce

11pm - meal 6(4f/22c/13p)
1/2c cottage cheese
apple

In terms of workout, i'm at the gym 5 days a week (mon - fri); 20 min cardio each day, and weight training mon,wed,fri.

Any comments appreciated.

Brad.

**sara** · 08-08-2004, 07:59 PM

Originally Posted by evolve

For the next while i'm going to try to cut to get rid of some of this bad body fat. I'm 6'2, 210lbs, about 25% bf, 23yo, male.

I've tried to put together a reasonable diet for myself, but found that i still have more carbs than i think i should (or maybe i am ok?), and i need to increase my protein. My goal was to get around 40/40/20.

Anyway, i'll post it, i got all the nutritional values from fitday.com (great website)

Total Cal - 2448
55g fat
286g Carbs
200g Protein

8am - Breakfast (29f/28c/29p)
2 whole eggs, scrambled
3 egg whites, scrambled
2 slices multigrain bread
1 tbsp margarine
3g Flax Oil Supplement

You can take out the margrine

noon - Meal 2 (2f/60c/10p)
mixed raw vegetables (10oz)
kraft light ranch dressing (4 tbs)

Add some lean protein (chicken, cottage cheese, eggs)

4pm - Meal 3 (13f/27c/49p)
6.5 ounces tuna
2 tblspoons miracle whip light
2 pieces multigrain bread

Have some EFA (flax oil, olive oil)

6pm - workout

7pm pwo drink (0f/58c/24p)
gatorade powder
25g whey powder
40g dextrose

7:30pm - dinner (6f/72c/57p)

1 chicken breast
1 cup wild rice
10 oz stir fried veggies
1 tbs soy sauce

What about Brown Rice, Sweet Potato, Yams?

11pm - meal 6(4f/22c/13p)
1/2c cottage cheese
apple

You may need little more than just 1/2 cup cottage cheese.. if you need fruits at night go with Berries (strawberries, blueberries, rasberries, sometimes peach)

In terms of workout, i'm at the gym 5 days a week (mon - fri); 20 min cardio each day, and weight training mon,wed,fri.

Any comments appreciated.

Brad.

These are just some few comments

**Jodi** · 08-08-2004, 09:46 PM

It doesn't look like you are eating enough. What are your macros for the day?

**aggies1ut** · 08-08-2004, 09:51 PM

Total Cal - 2448
55g fat
286g Carbs
200g Protein

**Jodi** · 08-08-2004, 09:54 PM

Originally Posted by aggies1ut

Total Cal - 2448
55g fat
286g Carbs
200g Protein

I'm freaking blind or is that blonde

**aggies1ut** · 08-08-2004, 09:55 PM

Lol well with all my highlights, I'm practically blonde. I'm also nearsighted, so I wear glasses to drive and see the board.

That means that I'm just retarded.

**Jodi** · 08-08-2004, 10:01 PM

According to your macros, if they are correct, I was wrong, your calories are fine. However, you do need to change some stuff here.

8am - Breakfast (29f/28c/29p)
2 whole eggs, scrambled
3 egg whites, scrambled
2 slices multigrain bread
1 tbsp margarine
3g Flax Oil Supplement

Too much fat in 1 meal. Also, ditch the margarine as Sara said. That shit is bad news. It's full of trans fat and there is nothing good about it. That will lower your fat in that meal

noon - Meal 2 (2f/60c/10p)
mixed raw vegetables (10oz)
kraft light ranch dressing (4 tbs)

As Sara also said, PROTEIN? Where's the beef?

4pm - Meal 3 (13f/27c/49p)
6.5 ounces tuna
2 tblspoons miracle whip light
2 pieces multigrain bread

Add some veggies to this meal. Also, no more bread. You have too much bread in this diet. Once a day is plenty. You should consider some lower gi complex carbs. Don't forget EFA........FISH OIL!!

6pm - workout

7pm pwo drink (0f/58c/24p)
gatorade powder
25g whey powder
40g dextrose

7:30pm - dinner (6f/72c/57p)

1 chicken breast
1 cup wild rice
10 oz stir fried veggies
1 tbs soy sauce

This is good but you should mix some brown rice with that wild rice. Also, you need some EFA's like Fish oil

11pm - meal 6(4f/22c/13p)
1/2c cottage cheese
apple

Apple at this time of night is not a good choice. Instead you should be having some EFA's such as either fish oil or natty pb.

**Jodi** · 08-08-2004, 10:10 PM

Originally Posted by aggies1ut

Lol well with all my highlights, I'm practically blonde. I'm also nearsighted, so I wear glasses to drive and see the board.

That means that I'm just retarded.

You at least caught the macros so you much be one of them smarter tards

**evolve** · 08-08-2004, 10:15 PM

What is wrong with that?

55 grams of fat x 9 = 495 calories
286 grams of carbs x 4 = 1144 calories
200 grams of protein x 4 = 800 calories

total = 2439 - i'm off by 9 calories but i think that's pretty close.

And i'm not really sure what you mean by macro's. I just put all the foods on different days to break it all down.

Brad.

**evolve** · 08-08-2004, 10:17 PM

Thanks for the advise, i'll try to take some of the bad out, and put in some of the good

Brad.

**Jodi** · 08-08-2004, 10:22 PM

Originally Posted by evolve

What is wrong with that?

55 grams of fat x 9 = 495 calories
286 grams of carbs x 4 = 1144 calories
200 grams of protein x 4 = 800 calories

total = 2439 - i'm off by 9 calories but i think that's pretty close.

And i'm not really sure what you mean by macro's. I just put all the foods on different days to break it all down.

Brad.

Didn't you see my post above? I said I was wrong once I figured your macros you are pretty much on the money but your food choices need to be adjusted.

**evolve** · 08-08-2004, 10:24 PM

I just saw your comments now, didn't see the very top line on first inspection.

Brad.

**evolve** · 08-08-2004, 10:35 PM

I'd like to try to keep the bread in meal 3 - it's easy to eat on the go and considering i'll be on campus from pretty much 9am until 3pm, the easier it is to walk and eat the better

So instead i'll try to find a replacement for the bread at breakfast - never been a big toast fan anyway (which by default gets rid of the margarine). Any suggestions what might be good to add with the scrambled eggs with breakfast? i'm assuming english muffins are considered the same thing as bread...I've noticed in some other threads you think highly of this red river cereal..would that do the trick?

Brad.

**Jodi** · 08-08-2004, 10:45 PM

Nothing more perfect than oatmeal. Besides you don't have any good slow burning carbs in there anyway. This would be the perfect place to add a bowl of good old fashioned oats

**evolve** · 08-08-2004, 11:26 PM

Any suggestions for protein additions to meal 2?

Brad.

**kvyd** · 08-09-2004, 10:01 AM

whey

**evolve** · 08-09-2004, 10:27 AM

nice one

Brad.

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