Thread: diet help

What're you goals? Somatotype? Metabolism? Age?

male 5'6 150 low metabolism, fat parents. I put on fat very easily. Goal to reach 6% body fat iam at 8.9% right now

Sorry...you need to arrange that into meal before anyone can help!

Here is todays break down
morning cardio 7 40 mins mod pace
8 2 peices whole wheat bread light variety 2 peices = 80 cals and 7g fiber 4 egg whites and 1 tbs nat peanut butter on the bread
11 4 ounces salmon 1 cup brocoli
train 1-2
2 2 scoops whey with 1 tbs cream and 12g maltodextrin
5 chicken breast salad onion
8 half can tuna mustard and salad with tomatoe
10 scoop of whey and water

Originally posted by crackerjack414
Here is todays break down
morning cardio 7 40 mins mod pace
8 2 peices whole wheat bread light variety 2 peices = 80 cals and 7g fiber 4 egg whites and 1 tbs nat peanut butter on the bread
11 4 ounces salmon 1 cup brocoli
train 1-2
2 2 scoops whey with 1 tbs cream and 12g maltodextrin
5 chicken breast salad onion
8 half can tuna mustard and salad with tomatoe
10 scoop of whey and water

No, it's still confusing.....8 2 pieces of bread? 8 half can tuna?

Put it in meals:

Meal 1 =

Meal 2 =

etc.

Like w8 said, its confusing, but just judging from your food selections, its a decent plan. Just get rid of the bread and replace it wil slow burning carbs, like sweet potatoes/oatmeal/brown rice.

Here's my advice, I'll try to be nice:

8 2 peices whole wheat bread light variety 2 peices = 80 cals and 7g fiber 4 egg whites and 1 tbs nat peanut butter on the bread

I would ditch the bread and eat 3-4 whole eggs instead. Simple carbs are a joke, why not replace the calories with yolk?

11 4 ounces salmon 1 cup brocoli

Excellent meal, perhaps an ideal.

2 2 scoops whey with 1 tbs cream and 12g maltodextrin

For a post workout shake, this is a mistake. I say: choose more of the same- like beef, fish or game.

If you go for the "spike," make sure the cream takes a hike.

5 chicken breast salad onion
8 half can tuna mustard and salad with tomatoe
10 scoop of whey and water

These meals look alright, but perhaps they're too "light." I suggest you add fat, who wants to eat like a cat? Add a tablespoon of mayo to your tuna, eat your salads with dressing... add a carb up every few days to keep your metabolism guessing.

Merry "CUTS-mas" to all, and to all a good night!

alrighty I need help with my diet
here is what it looks like
meal 1 .5 cup oatmeal
1.5 whey
1tbs nat peanut butter
or 1.5 fiber one 1.5 whey
or 6 egg whites 2 peices wheat toast salsa

meal 2 chicken breast
1 cup broccoli

meal 3 1.5 scoops whey 1 tbs peanut butter


meal 4 chicken breast
brocoli

meal 5 chicken breast tuna or steak
salad brocoli tomatoe etc

meal 6 1 scoop of whey an hour before bed.

I try to get a variety of foods in my diet. Throwing in cream in place of peanut butter. I eat a variety of vegies along with salmon 3 times a week. Thanks every one

Originally posted by crackerjack414
alrighty I need help with my diet
here is what it looks like
meal 1 .5 cup oatmeal
1.5 whey
1tbs nat peanut butter
or 1.5 fiber one 1.5 whey
or 6 egg whites 2 peices wheat toast salsa

Okay, this is better! the oats/pb/whey is great. The fibre one & the whey is alright, but still not as good as the oats...however don't forget the add the fat. The 6 egg whites would be good if you added 2 yolks, but lose the toast....bread is never good!

meal 2 chicken breast
1 cup broccoli

Excellent, could maybe add a little fat here and meal 4, like flax or olive oil to slow digestion and prevent gluconeogenisis

meal 3 1.5 scoops whey 1 tbs peanut butter

Good! but could add more veggies to most of your meals


meal 4 chicken breast
brocoli

meal 5 chicken breast tuna or steak
salad brocoli tomatoe etc

If you choose the lower fat protein sources, make sure you add additional fat....mayo or flax w/ the tuna and/or chicken

meal 6 1 scoop of whey an hour before bed.

K...this is where you really need to make a change if you change anything! You're about to go to bed and not eat for the next 8 hours or so. You need a good source of protein (and enough of it) AND some fat to slow digestion and make that last meal last as long as possible before morning. So have some real food w/ fat in it (about 15g) or add a tbsp of flax seed oil or 3 tbsp cream to your shake.

I try to get a variety of foods in my diet. Throwing in cream in place of peanut butter. I eat a variety of vegies along with salmon 3 times a week. Thanks every one