Diet..need some help!

[twal]

Hey everyone! I'm looking some guidance with my diet and I want to make sure that I'm heading in the right direction. I've been going to the gym for about 3 months and have lost 12lbs. I'm really getting serious about my diet now and want to lose another 20 to 30lbs.

These are my current stats: 31, 5'8??? 198lbs. I go to the gym 3-5 times a week and would like to get between 170-180 depending on how I look and feel. I gain muscle very easily, but can pack on the fat like nothing. I'm looking for a diet that will shed the fat/ pounds. I went on FitDay and figured out what I need to do to lose the weight. I think I'm on the right track, but want to hear everyone's opinions on here.

Before I post my diet, I wanted to let you know I work out first thing in the morning.The only thing I have is a Red Bull so I can wake up before my workout. Is this okay? Should I be eating before the gym? Thank you so much in advance for help!

Meal 1

Red Bull
Fish Capsule
Protein Drink (w/milk)
Banana
Tbsp Peanut Butter

Meal 2

5 Egg whites
Dry Roasted Peanuts

Meal 3
Ground Turkey on Wheat Tortilla w/ Fat Free cheese
1/2cup 2%Cottage Cheese
Apple

Meal 4
Protein Bar
Tuna w/ Hot Sauce

Meal 5
Chicken (4oz)
Sweet Potato
Green Beans

Meal 6
Protein Drink w/ Milk
Apple
Cottage Cheese

Totals

Calories 2,124
Fat 47.0
Carbs 206.6
Protein 222.9

 

[Bennuendo]

Hey everyone! I'm looking some guidance with my diet and I want to make sure that I'm heading in the right direction. I've been going to the gym for about 3 months and have lost 12lbs. I'm really getting serious about my diet now and want to lose another 20 to 30lbs.

These are my current stats: 31, 5'8??? 198lbs. I go to the gym 3-5 times a week and would like to get between 170-180 depending on how I look and feel. I gain muscle very easily, but can pack on the fat like nothing. I'm looking for a diet that will shed the fat/ pounds. I went on FitDay and figured out what I need to do to lose the weight. I think I'm on the right track, but want to hear everyone's opinions on here.

Before I post my diet, I wanted to let you know I work out first thing in the morning.The only thing I have is a Red Bull so I can wake up before my workout. Is this okay? Should I be eating before the gym? Thank you so much in advance for help!

Meal 1

Red Bull
Fish Capsule
Protein Drink (w/milk)
Banana
Tbsp Peanut Butter

Meal 2

5 Egg whites
Dry Roasted Peanuts

Meal 3
Ground Turkey on Wheat Tortilla w/ Fat Free cheese
1/2cup 2%Cottage Cheese
Apple

Meal 4
Protein Bar
Tuna w/ Hot Sauce

Meal 5
Chicken (4oz)
Sweet Potato
Green Beans

Meal 6
Protein Drink w/ Milk
Apple
Cottage Cheese

Totals

Calories 2,124
Fat 47.0
Carbs 206.6
Protein 222.9

You'd probably be better off swapping out the redbull for a oolong or a green tea if you feel you need the caffeine.. And it depends on how long you workout so I can't say whether or not you should eat something or not.. Personally I would because I don't like feeling drained while I'm working out and if you workout too long without any food in your system then your body may revert to burning muscle as a fuel.

Your diet looks pretty good; I think you're on the right track.. Just make sure that your protein bar isn't loaded with saturated fats or sugars..

Stick to it and if you see that you're starting to level out in your weight loss then you'll need to modify your diet so you're eating less calories and/or change your workout so that you're burning more calories.

 

[tucker01]

LAcks Veggies.

I would try and get some more fat in the diet.

 

[Built]

I'm with Iain - more veggies, more fat. I'd up the fish oil to 10g (10 capsules) a day, which is what I take, and try to get the fats up to at least 75-80g a day.

I'd ditch the protein bar and eat real food instead. Also, protein shakes don't fill me up, so I'd eat more tuna, chicken breast, cottage cheese... instead of the bar and the shakes.

How do you feel - hungry at all, or okay?

 

[twal]

You'd probably be better off swapping out the redbull for a oolong or a green tea if you feel you need the caffeine.. And it depends on how long you workout so I can't say whether or not you should eat something or not.. Personally I would because I don't like feeling drained while I'm working out and if you workout too long without any food in your system then your body may revert to burning muscle as a fuel.

Your diet looks pretty good; I think you're on the right track.. Just make sure that your protein bar isn't loaded with saturated fats or sugars..

Stick to it and if you see that you're starting to level out in your weight loss then you'll need to modify your diet so you're eating less calories and/or change your workout so that you're burning more calories.

Hi Bennuendo,
I get up at 4:30AM and I have trouble eating anything at that time in the morning. That's the reason why I drink Red Bull before the gym. I usually work out about one hour and sometimes it's a little more or a little less. I lift weights first and then I'll do HIIT on the machines. I do find myself getting hungry while I work-out and my stomach starts growling. I'm really not sure what to eat that early though. Maybe an apple or something very light? Thanks for the response!

LAcks Veggies.

I would try and get some more fat in the diet.

Hey Iain,

I have never liked veggies and I know that I am going to have to incorporate more into my diet. Thanks for the response!

I'm with Iain - more veggies, more fat. I'd up the fish oil to 10g (10 capsules) a day, which is what I take, and try to get the fats up to at least 75-80g a day.

I'd ditch the protein bar and eat real food instead. Also, protein shakes don't fill me up, so I'd eat more tuna, chicken breast, cottage cheese... instead of the bar and the shakes.

How do you feel - hungry at all, or okay?

Hey Built,

I am going to ditch the protein bars and I plan on buying a lot of veggies when I go food shopping this weekend. From what I understand, you don't count veggies as carbs/calories in your diet.

At times, I feel hungry during the day. My stomach starts growling and I know I need more food in my stomach. I am going to start taking 10g of fish oil capsules a day and I'll up my fats to 80g. Hopefully, that will stop my stomach from growling. With the added fats, will I need to cut down the carbs that I'm counting. I was doing a 40/40/20 and now it'll be around 40/20/40? Does this sound right? Thanks so much for your help!

 

[workhard1]

Hey Built,

I am going to ditch the protein bars and I plan on buying a lot of veggies when I go food shopping this weekend. From what I understand, you don't count veggies as carbs/calories in your diet.

At times, I feel hungry during the day. My stomach starts growling and I know I need more food in my stomach. I am going to start taking 10g of fish oil capsules a day and I'll up my fats to 80g. Hopefully, that will stop my stomach from growling. With the added fats, will I need to cut down the carbs that I'm counting. I was doing a 40/40/20 and now it'll be around 40/20/40? Does this sound right? Thanks so much for your help!

I think to this question you will get the response "ratio's are worthless". You should focus more on getting 1-1.5g of protein per LBM and .5g of Fat per LBM a day. After that th rest you can just fill in with other things such as veggies more protein potatoes etc. Hopefully this helps! But umm wait for built's reply because she will be able to clarify better.

 

[Built]

workhard1 covered it - please get away from ratios.

Figure your lean mass, and feed it.

I'm using 90% of your goal weight as a ballpark for you lean mass (it's close enough) so about 160 lbs.

Target protein at no lower than a gram per pound LBM, and fat at no lower than half a gram per pound LBM. Fill the rest of your calories with whatever suits you - with the additional constraint of fitting at least 25g of fibre in there.

Most people will tell you protein and fat are more satiating than carbs, so you may find you feel best with protein and fat quite high. This is how I choose to diet, and it's a lot more comfortable.

Also, eat whenever you want - there's no need to eat six meals a day if you prefer to eat three large meals, or two for that matter.

Calories in, calories out. Find a way to eat and not mind.

PS butter your veggies, it makes 'em taste better and it helps you get more nutrients out of veggies to eat 'em with a bit of fat.

 

[Bennuendo]

If you can't eat much in the mornings and your stomach's growling during your workouts then try some meal replacement shakes.. it's a lot easier to drink something than it is to eat it.

 

[twal]

OK... I have a much clearer idea on how I should lose the weight now. I'm sure I'll have questions in the future, but until then take care everyone. Thanks again for your help