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help with diet


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Posted by: mayte

What do you think of this diet to loose fat? I did it a couple of years ago and it worked really good.

Meal 1
1/2 oat meal
1 serving protein powder

Meal 2
banana

Meal 3
4 oz chiken
1cup vegetable
1/2 cup rice

Meal 4
2 rice cakes
peanut butter

Meal 5
4 oz fish
salad
1cup vegetables


Posted by: SPIKE1257

You may want to get rid of the high glycemic carbs (rice,rice cakes,bananna). 5 to 6 meals a day, you may need to take in more protein. your meals should be more balanced.. unsaturated fats/low glycemic carbs/high quality protein.. Try 20 to 25 mins of cardio first thing upon waking on an empty stomach only water is allowed (3 days a week) along with weight lifting 3 to 4 times a week. play around with this and taylor it to what seems to work for you. This is a starting off point


Posted by: Jodi

Quote:
Originally Posted by mayte
What do you think of this diet to loose fat? I did it a couple of years ago and it worked really good.

Meal 1
1/2 oat meal
1 serving protein powder

Add EFA's

Meal 2
banana

This is no meal. Where's the protein and veggies? Banana's are not a good choice for carbs, they have too much sugar.

Meal 3
4 oz chiken
1cup vegetable
1/2 cup rice

I hope that is brown rice. Again where are the EFA's

Meal 4
2 rice cakes
peanut butter

This is not a meal, where's the protein? Rice cakes are another bad choice of carbs. Sweet potatos, brown rice, apples, berries, oats, legumes, fiber one cereal, whole grains are good choices, not refined carbs

Meal 5
4 oz fish
salad
1cup vegetables

You need EFA's again
Not enough protein, or EFA's too much sugar and not enough healthy carbs. I hope this helps


Posted by: thomascalandrin

I was wonder if any body could give me some advice on my current diet. I am trying to get my six pack to show. I can clearly see my 4 pack just working on the other two. I am also trying to build a little more muscle mass here is the diet that i follow. I train 4 days a week and do 20 minutes of cardio 3 days out of the week.

Morning 7 a.m.
1. Isopure protein shake 50 grams (made with water) with 2 scoops of fiber supplment (myofiber)
2.muffin (oat bran, corn, or blueberry) with grape jelley or 3 eggs whites on whole wheat bread with turkey and tomatoes.
3. some kind of fruit (apple,orange,grapes)
4. Cheerios (once and a while)
5. 20 ounce water

Mid Morning 10:30 a.m.
1. Isopure protein shake 25-50 grams. (made with water)
2. Fruit (apple,orange,grapes) or light yougart
3. 20 ounce water

Lunch 12:00 p.m.
1. Grilled chicken on whole wheat bread lettuce and tomato or Tuna on whole wheat bread lettuce and tomato.
2. Vegetables or salad (no dressing)
3. rasin nut mix
4. 20 ounce water

Mid Afternoon 2:30 p.m.
1. Isopure protein shake 25-50 grams. (made with water)
2. Fruit (apple,orange,grapes) or light yougart
3. 20 ounce water

Evening 5:00 p.m.
1. Isopure Protein shake (made with water) with 2 scoops of fiber supplment (myofiber)
2.Turkey, ham, spaghetti(no sauce), tuna, salad, hamburger(on whole wheat no cheese)
3. Fruit(apple,orange,grapes)
4. 20 ounce water

Late Night 9:30 p.m.
1. Isopure protein shake 50 grams. (made with water)
2. tuna fish, pasta (no sauce), grilled chicken, salad
3. fruit

this is not exactly what i eat every day but i stick to same foods i just mix it up a little bit. I am just wondering if someone that is more knowledgeable than me on this subject can offer me some advice.

thanks.


Posted by: P-funk

Quote:
Originally Posted by thomascalandrin
I was wonder if any body could give me some advice on my current diet. I am trying to get my six pack to show. I can clearly see my 4 pack just working on the other two. I am also trying to build a little more muscle mass here is the diet that i follow. I train 4 days a week and do 20 minutes of cardio 3 days out of the week.

Morning 7 a.m.
1. Isopure protein shake 50 grams (made with water) with 2 scoops of fiber supplment (myofiber)
2.muffin (oat bran, corn, or blueberry) with grape jelley or 3 eggs whites on whole wheat bread with turkey and tomatoes.
3. some kind of fruit (apple,orange,grapes)
4. Cheerios (once and a while)
5. 20 ounce water

Mid Morning 10:30 a.m.
1. Isopure protein shake 25-50 grams. (made with water)
2. Fruit (apple,orange,grapes) or light yougart
3. 20 ounce water

Lunch 12:00 p.m.
1. Grilled chicken on whole wheat bread lettuce and tomato or Tuna on whole wheat bread lettuce and tomato.
2. Vegetables or salad (no dressing)
3. rasin nut mix
4. 20 ounce water

Mid Afternoon 2:30 p.m.
1. Isopure protein shake 25-50 grams. (made with water)
2. Fruit (apple,orange,grapes) or light yougart
3. 20 ounce water

Evening 5:00 p.m.
1. Isopure Protein shake (made with water) with 2 scoops of fiber supplment (myofiber)
2.Turkey, ham, spaghetti(no sauce), tuna, salad, hamburger(on whole wheat no cheese)
3. Fruit(apple,orange,grapes)
4. 20 ounce water

Late Night 9:30 p.m.
1. Isopure protein shake 50 grams. (made with water)
2. tuna fish, pasta (no sauce), grilled chicken, salad
3. fruit

this is not exactly what i eat every day but i stick to same foods i just mix it up a little bit. I am just wondering if someone that is more knowledgeable than me on this subject can offer me some advice.

thanks.
WOW, in my opinion that is to many shakes in one day! You need to get more whole foods in there. You carb choices are not optimal either. Things like muffins, cheerios, pasta and oranges are not going to help you out that much in getting the six pack you desire. If you just clean up your diet a bit and switch out some of those not so clean carbs with some cleaner ones (brown rice, oats, sweetpotatoe) you can easily achieve you goal.


Posted by: thomascalandrin

the protein shakes equal my body weight in protein i use Isopure which has not fat or carbs. the shakes that i use during the day i only use one scoop which is only 25 grams of protein . What would you reccomend that eat for breakfast usually i eat oat bran muffin with egg whites and turkey. is there something better that i should try instead? thanks for you help


Posted by: P-funk

Eggs and oatmeal

drop some of those protein shakes and add a whole food like chicken, turkey, beef, tuna. also, get adequate fiber...lots of green veggies. You need some fat in the form of EFAs also, flax seed oil or flax or fish caps can help you there.


Posted by: thomascalandrin

i use a fiber supplment called "myofiber". is fat from peanuts a good from of EFAs? the kind of turkey that i usually eat it the kind you get from the deli counter sliced is that ok? Should i be eating late like 9:30 when i get home from the gym? i usually go to bed like 11. if so what would you reccomend that i eat at that time? i applogize for all the questions but im am very interested in this subject i appreciate your help


Posted by: P-funk

Never heard of the fiber supplement. Again, I would still try and get whole foods (greens) in there.

Nuts are an Omega 6 fatty acid. You need some Omega 3 to balance that out. read the stickies!!!

Eat before bed. Cottage cheese is good because of the casien protein. Any slow digesting protein will do though.

If you are interested we have a whole bunch of great stickies at the top of the fourm that can answer these quesions for you.


Posted by: thomascalandrin

ok thanks for all your help i will check the stickies and see what i can find



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