Thread: A little advice plaese.....

i'm 38 and 230 , at 6'2", need to lose 20 easy. started 3 weeks ago , hour cardio , hour workout 5 days a week in the mornings .
grabbed a bucket of whey for protein

but my diet probably needs work ,

first thing light low fat yogurt, 1/2 aspirin, 20 ounce water
after workout whey shake with no fat milk , banana or grapefruit juice

lunch , salad with plenty of brocolli ,large glass of grapefruit juice, tr yto eat pc of grilled chiken or tuna

afternoon snack , yogurt or banana

supper , something on the grill , or (i know , i know ) sandwhich P&B , bologna , light mayo water of more grapefruit juice

no cokes , tea , ---water or grapefruit juice

lost almost 2 pounds per week since start.
still haven't been able to keep a constant 4 MPH , having to walk hr @ 3.5 , and start incline .

mon triceps and chest
tues back and bi
weds legs
thurs shoulders
fri - whatever
thanks for any help guys

BTW - only having the one shake per day

I agree with the others -- read the stickies, but if its working for you thats good!

It looks like to me that you are consuming too much sugar (milk, yogurt, pb&j, juice), not enough protein (if 210lbs is your goal, aim for around 210grams a day, so 40 grams per meal or so), not enough good carbs (e.g., brown rice, sweet potatoes), not enough veggies (aside from lunch -- good job with the salad and grilled chick), and you will probably want to add in some good fats.

The key is to try to maintain as much muscle mass as possible while cutting, which is why you should strive to maintain a decent balance of protein, carbs and fats and still eat 5-6 times a day (to keep the metab high). Some advocate a 40-40-20 split in terms of calories from protein, carbs, and fats. But there are other breakdowns that work better for some.

Ill admit it is a pain in the butt. Im on a cut right now and it sucks, but I have been dropping fat steadily. I have much more fun when bulking!!

Good Luck! It sounds like things are working, but if you hit a rut (or want to stop losing muscle so quickly) consider changing your diet around based on the advice in the stickies.

Originally Posted by Toddgotfish

i'm 38 and 230 , at 6'2", need to lose 20 easy. started 3 weeks ago , hour cardio , hour workout 5 days a week in the mornings .
grabbed a bucket of whey for protein

but my diet probably needs work ,

first thing light low fat yogurt, 1/2 aspirin, 20 ounce water
after workout whey shake with no fat milk , banana or grapefruit juice

lunch , salad with plenty of brocolli ,large glass of grapefruit juice, tr yto eat pc of grilled chiken or tuna

afternoon snack , yogurt or banana

supper , something on the grill , or (i know , i know ) sandwhich P&B , bologna , light mayo water of more grapefruit juice

no cokes , tea , ---water or grapefruit juice

lost almost 2 pounds per week since start.
still haven't been able to keep a constant 4 MPH , having to walk hr @ 3.5 , and start incline .

mon triceps and chest
tues back and bi
weds legs
thurs shoulders
fri - whatever
thanks for any help guys

BTW - only having the one shake per day