|
|
|
|
Originally posted by djrx06 I have always been very good with what I have eaten until I started working in this small town in South Georgia. I slacked for a little bit but now I am back on track. 6:00am Protein shake What are the macros (c/p/f?) 7:00 am 1 Fruit (Apple/Orange/Banana) or yogurt 1 Bowl of oatmeal I would combine these two meals into one. 7am has too many carbs and no protein or fat. I would ditch the fruit and have some eggwhites and a tbsp of natty PB instead. Also 1 bowl of oats is how much? 1/2 c dry? 10:00 am 1 serving of tuna salad (1 teaspoon of reduced calorie mayo) 1 serving is how much? One can? Go with 1 tbsp full fat mayo instead. Reduced cal mayo has SUGAR. Fat will also keep you from hunger. Also you need some veggies/greens here  12:00 pm 1 grilled chicked sandwich (plain) 1/2 cup of yellow rice or sweet potato I would not have the bread, esp with the rice/tato. Bread=SUGAR. plus the rice= carb overload.  Keep the rice/tato, top the chicken with a lil flax or full fat dressing(not creamy) and add some veggies instead of the bread2:00 pm Protein shake or EAS Low Carb Bar Again, shake macros? Protein bars are not really good for cutting as they are loaded with glycerine/sugar. You are better off with the shake depending on the macros 4:00 1 serving tuna salad (1 teaspoon of reduced calorie mayo) 1 Fruit see other tuna meal. What kind of fruit? Best bet is too stick with berries and apples on a cut (high fiber/lower sugar)This meal maybe should be eaten at 500pm.  I think you are eattting this pre w/o meal too early.7:00 Work out 8:30 or 9:00 Post Workout - Protein Shake 1 grilled chicken breast or Tuna steak Since I dont know protein shake macros, Again, where is the fat? Fat is needed to slow down the digestion of the protein as you sleep How bout some veggies ?I hope this helps you a lil. I am no expert, but it seems to me like you are not getting enough veggies and fat and are having a bit too much high glycemic carbs(bread, fruit, protein bars. You rmeals are not "complete" Dont be afraid to add a lil fat and VEGGIES never hurt. I am 5'10 at 150lbs and I eat MORE than you  MUSCLES need FOOD. I would also eat every 3 hours instead of 2.I really haven't done much research into the eating but I know that I am monitoring what goes in pretty well and I try to eat on the same schedule. Hoepfully you can give me some tips.... The one thing I HAVE learned is diet is 80% of the battle. You can work your ass of in the gym, but if you dont have the right food/nutireints, it does not mean a thing. You may want to check out the "Best STICKY's" Link in the DIET AND NUTRITION forum. The CARB UP diet, which is low carbs daily with 2 HIGH "carb up" meals twice a week consisting of 1 c oats, 6 oz SP, nana, PB and veggies, worked well for losing BF for me. Feel free to PM me again with any ?'s  Also, if the board has other ideas/agrees/diagress, PLEASE chime in Rx |