derrickrose23

I'm New- Would You look At My Diet and give Feedback?

Been a reader for a week or so but now i finally signed up.. i was wondering if you would be able to tell me if this current diet is ideal for me.. and what alterations i can make to get a strong 6-8 pack.

Some background. im 5'11/6'0 178 lb. I used to be around 185 and was bulky... i had muscle all over just didnt have abs that showed.. i went on the abs diet recently (i am fairly dilligent with it) and i have lost a lot of fat in my stomach area. only my top abs used to show, but now i can see close to a 6 pack. I have strong legs but they do not put on mass the best for whatever reason.
In terms of my workouts..
my bench press numbers are 5 reps of 225.. then i do incline
Squat is 205 (i have back problems so im not great with it-i do leg press and hamstring curl with it.
Shoulder press i do 10 reps of 60 lb or 8 of 65. I do Arnold and shoulder pulls
Triceps I can do 12 dips with 90 lb weight on, i do pull downs and skull crusheres
Biceps I can do 12 pullups with 45 lb weight on.. maybe more. i do preacher and standing curl
Back I can do 12 pullups with a 45 lb weight on., i do rows and deadlift


My Diet is

9am- A soup bowl 3/4 full with oatmeal and chopped up banana and skim milk
1 cup of water
10 am- 3 egg whites scrambled, cup of water

12 pm- workout (during which i have at least 1.5 l of water

1:30 pm - almonds- post workout (i will be having protein shakes in about a month at the end of the workout and when i wake up)..

4- cashews-

6- Chicken, vegetables

9- Cottage Cheese

I am 22, and am playing basketball 2 a week with a university team (scrimmaging) and i am curious what i can do to get ripped abs.. I work really hard in the gym and am starting to make my diet a bit better, but i know that the people around here could teach me some tricks and tell me somethings that can really help.

Mista

Avoid fat pwo. Have carbs and protein.

How many total cals is that?

derrickrose23

1996 calories today (but today i had a frozen yogourt with a banana today (So probably around 1700..

Built

Grams protein, carb, fat, fibre... ?

maakx

Try fitday.com to calculate your diet... I think you should up your protein intake a bit...

derrickrose23

I had 72 grams of fat, 225 grams of carbs (because of the frozen yogourt yesterday, normally it'd be around 160). I had 131 grams of protein (which i need to up i think at a gram per body weight- i will be doing that in a few weeks when i get paid and can get protein).

FitnessRubber

fitday is definitely a great resource for helping youfigure out where you should be

Fitness Rubber
http://www.fitnessrubber.com

Built

Protein should be at least a gram per pound lean mass (I like mine closer to about 1.5-1.7g/lb lbm) and fat at least half a gram per pound lbm. Look to get in about 25g fibre.

derrickrose23

by lbm you mean lean body muscle? i dont know how to test my body fat % but i can see all abs but the bottom two so is that 12-14%? what would that be.. i weigh 178 lb.. i will definitely get my protein up.. if you want me on half my lbm and i am 178 and i have 86%+ muscle that'd be around 60-70 grams of fat?

derrickrose23

and having looked at my abs in comparison to your built 'thats your pic?' i have the 6 abs you have but not the flatness below the belly button or the obliques that are just fatless.. that may or may not tell you where i am at.

Built

Your guess sounds about right, and LBM means lean body mass - the part of you that isn't fat (ie muscle, bone, guts, poo... )

I like my protein and fat higher than my minimums - but that's out of comfort. As long as you don't go under these you'll be fine.

derrickrose23

thanks built