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loosing bodyfat without muscle loss


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Posted by: WATTS

I have been eating 4,000 calories a day for quite some time now (bulking) and i feel that it is time to strip some extra bodyfat off...i want to clean up my diet and do cardio 3-4 days a week (30-40 min)...im 18 years of age, and get 8 hours of sleep a night....230 pounds

well here is what ive come up with so far...

6:00
Oatmeal with a little non-fat milk (330 calories)
Chicken breast (170 calories)
Brocoli (25 calories)
apple (52 calories)
Meal total: 575 calories
8:00
cheese (100 cal)

10:30
Peanut butter/jelly sandwich (450 cal)
tuna salad (170 cal)
Meal total: 620 calories

11:30
brown rice(1 cup) (140 cal)

1:00
WORKOUT

Post workout meal
Whey protein (2 scoops in non-fat milk) (400 cal)
White bread with jelly on them (3 slices) (450 cal)
Meal total: 850 calories

One hour after post w/o meal - around 4:00-5:00
Brown rice (2 cups) (240 cal)
chicken breast (170 cal)
vegitable (25 cal)
Meal total: 335
6:00-7:00
low fat cottage cheese (100 cal)
oatmeal with a little non-fat milk (330 cal)
Meal total: 430

8:00
salad (20 cal)
fish (200 cal)
Meal total: 220 calories
bedtime
Whey protein shake (2 scoops) (400 cal)


TOTAL CALORIES: 3672

i know this needs work but thats why i put it on here..so dont be shy to tell me what you truely think i should do to it. i have school from 7:00am-12:05pm so if you guys have any ideas on quick snacks between classes or a better snack at 8 in the morning that wont take long to eat please share your ideas.


Posted by: Kracin

you may want to replace the white bread with something else, even though its after a workout, the enriched flour acts just like a sugar and is no better for you.

before bedtime..... you may want to get rid of the shake and put the cottage cheese tha tyou eat around 7 pm in there. its casein protein, so much better fo ryou at night befor eyou sleep. and if you put that in there, add a little bit of real food/meat in the meal so you body has to work to digest that protein, shakes are quick absorbed.


Posted by: WATTS

what would i replace the white bread with for my post workout meal? any ideas? i got the idea of the white bread with jelly out of a muscle and fitness mag (not saying its the best thing for me) but if anyone has any ideas on what to use as a post workout meal that acts less of a sugar please let me know...sugars and cutting dont exactly match up, lol. thanks!


Posted by: Jodi

Oatmeal. Jelly is full of sugar.

Please read the sticky's at the top of the forum. Sugars are BAD!


Posted by: musclepump

but Splenda is good!


Posted by: WATTS

Quote:
Originally Posted by Jodi
Oatmeal. Jelly is full of sugar.

Please read the sticky's at the top of the forum. Sugars are BAD!
So a cup of oatmeal post workout? and this will help me lose the sugars and still have the same affects on replentishing the carbs fast?

where are the sticky's?

Quote:
Originally Posted by musclepump
but Splenda is good!
whats Splenda?


Posted by: BulkMeUp

Yes it will. Just dont add any fat to it.

Stickies are at the top of the forum. Before the threads.

Splenda is a brand name for 'Sucralose'


Posted by: TheRoyalOne

Stickies are the posted messages at the top of this forum that never go away.
Splenda is a sugar alternative like equal or sweet n low but tastes and feels like real sugar.


Posted by: animalmachine

I actually think your diet looks pretty good. There's a good reason for the white bread and jelly post workout. After an intense weightlifiting session, your glycogen levels are very low. If this is not brought back up quickly, your body will actually start breaking down muscle. A high GI carb w/ whey protein immediately following a workout is recommended.

As far as "snacks"... I recommend any brand of MRP (meal replacement packs)... I like EAS Myoplex and AST Nytro-Pro 40. I'm always on the go and have about 3 of these a day, and they actually taste really good. Order online and you can usually get these for about a dollar per pack. (Cheap and easy, that's how I like 'em)

Oh, and splenda is 0 calorie sweetener used to replace sugar, like the blue and pink packets (this one is the yellow packet). I think both the MRP's I mentioned above use splenda. Some argue that this is dangerous and will cause your head to explode because lobbyists made the FDA approve of it before adequate testing. Use at your own risk.


Posted by: WATTS

Quote:
Originally Posted by animalmachine
As far as "snacks"... I recommend any brand of MRP (meal replacement packs)... I like EAS Myoplex and AST Nytro-Pro 40. I'm always on the go and have about 3 of these a day, and they actually taste really good. Order online and you can usually get these for about a dollar per pack. (Cheap and easy, that's how I like 'em)

Oh, and splenda is 0 calorie sweetener used to replace sugar, like the blue and pink packets (this one is the yellow packet). I think both the MRP's I mentioned above use splenda. Some argue that this is dangerous and will cause your head to explode because lobbyists made the FDA approve of it before adequate testing. Use at your own risk.
I'm ganna take your advice with the Meal Replacement Bars, i didnt even think of those...ive been looking for a quick well rounded snack and they didnt even register in my head that bars like that are. haha. So do you like your woman cheap and easy?.. . just like the MRP???....JK..

I think im ganna try the splenda at least for this diet, so i dont get all those sugars in me..but should i put the splenda in oatmeal for a post workout meal??

Thank you all for helping me with my questions and critiqueing my diet...keep the tips comming.

LAST but not least..should i reduce my calories weekly? by about 200 calories? this is what i planned on doing but if anyone has tips on this subject matter please dont be shy to write.

again thank you all for your help. its greatly appreciated!


Posted by: Kracin

eliminating all sugars is a good idea, and if you need a quick absorbed boost, white rice is ok for things like that, but nothing processed. that sandwhich you were having would make it a little worse on you than getting good foods after a workout, feeding the muscle with carbs like stated before will prevent any losses afterwards.

watch your weight every week, if your just starting youll lose water weight first, so after the 3rd week, try to keep it steady at about 1-2 lbs a week to prevent muscle loss. if you arent losing any, or are actually gaining, reduce by about 200-300 calories a week until you see that you are losing that magic number


Posted by: animalmachine

AHH!! NO! Not BARS!! Meal Replacement PACKS!... Get a wide nalgene bottle (the cheap plastic shakers always leak), mix in the packet, and add water from a drinking fountain.

Bars are usually more expensive, have less protein, more fat, more sugar, and some worthless carbs called sugar alcohols. Use these sparingly... like when you really have no time for anything else, or you were an ass and forgot your shaker bottle like I just did.


Posted by: WATTS

ok since i am starting to do cardio again i would like to get this right...im not supposed to eat for approx. and hour and a half before hand right? and also what is a good post cardio meal? ive read pasta, yet that is processed so im not sure what to use... anybody got any ideas??


Posted by: Emma-Leigh

Quote:
Originally Posted by WATTS
ok since i am starting to do cardio again i would like to get this right...im not supposed to eat for approx. and hour and a half before hand right? and also what is a good post cardio meal? ive read pasta, yet that is processed so im not sure what to use... anybody got any ideas??
It really depends on what type of cardio you are doing (As you are doing 30-40 mins I know it is not going to be HIIT - but you could be doing this at 50% your Max or at 80% your max - and that would make a huge difference).

Generally, I would eat ~ 1 hr beforehand.

Afterwards, as it is not HIIT, just having a normal meal of solid food post-WO would be sufficient (eg: oats, egg whites/whey). I probably would not do pasta...



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