Originally Posted by Dreadlox

Ok football is over for me. No more College or Semi-Pro. I'm retiring at the age of 24. I've always been into weight lifting and nutrition due to playing but now I don't see the need for the extra poundage that I carry at 6feet 3inches 275lbs. I don't have a current weight goal. I'll know when I get there.
But my main goal with this diet is to keep muscle (build where I need to) while loosing this baby fat
Please look over this before I go shopping

Morning
(7:00am)
Beagle eggs Sandwich (Wheat Beagle - Eggs: 3 whites 1 whole)
1 cup of Pineapple
1 Daily Multi-vitamin
2 Daily Mineral

(8:30am)
Myoplex Deluxe Meal Replacement
Nutrition Info

Afternoon
(12:00pm)
Grilled 6oz Salmon w/ Mrs Dash and Copped Onions
1Cup Asparagus
1 Cup Brown Rice

(3:00pm)
Lean Body Bar 30g Protein
Leaf lettuce salad: onions tomatoes, green peppers, dry roasted sesame seeds

(5:00pm)
Grilled Chicken Breast (skinless and boneless)
1cup Steamed Broccoli and Carrots
Small Sweet Potato
Flax Seed Oil

(7:00pm)
10-12 Almonds
2 scoop - Whey Protein Mix Nutrition Info


Meals Rotation
Tuna Salad with Pasta
Fruit Salad (Pineapple, Melon, Pear) Homemade

6oz Ground Turkey Patty w/ Mrs Dash
1 Cup Bell Peppers (not cooked)
1 cup Brown Rice or Pasta

1 Cup Old Fashion Oat Meal with Apples and Cinnamon Mixed with
1 scoop Whey Protein

Thank You!

Originally Posted by atherjen

ditch the pineapple and bagel in meal 1. add in more protein as suggested in that meal.

Id have the MRP at 9:30 rather tahn 8:30 since you just ate at 7am.

Im also not an advocate of protein bars (ie.3pm). Once in a while would be fine but not on a reliable daily basis. Whole food would be better. do you like cottage cheese? its fast and portable. You could also add some EFA's in there as well.

perhaps space you meals out a bit more. something like this..
7am
9:30am
12pm
3pm
5:30-6pm
8:30-9pm

you last meal would of course be light and generally lean protein and EFA's (fiberous veggies too if you want) .. unless u just worked out. This combonation would allow for a sustained slow release of amino acids during sleep for muscle repair, etc.

Originally Posted by juggernaut

By goal, what do you mean? If you're strong enough-why not get into a powerlifting contest or bodybuilding contest? The competitiveness is still there and you dont burnout as quickly. I know, I've been there.

Originally Posted by LAM

I would ditch the bagel for whole oats, and the rice for beans. you need a lot more fiber in that diet. remember that fiber helps to increase insulin sensitivity and that controlling insulin is the key to fat loss...