3 meal a day diet?

[newsouth]

Background:
-5'7" 168 pounds
-22 years old
-Want to cut 8 pounds in 3/4 months while gaining more muscle definition
- Lift weight 5 times a week (i don't lift very heavy weight because of injury but do 4 sets of 8-10 reps of everything) do abs 3 times a week
- Do cardio 30 mins 3 times a week (sometimes do 4)
-fairly well built with excess fat


I can only eat 3 meals a day because of my concentration on work and lack of concentration on diet. I need some Helppppp!?!?!?! Thanks in advance.

8:00 Breakfast:

Protein Shake
Old fashioned oatmeal

12:30 Lunch:???????? no idea

3:30: protein shake/ bar???

6:00 Workout


8:30 Dinner:

8 oz chicken breast
1 cup brown rice
vegetables

 

[danzik17]

Start tracking calories asap dude. From the looks of it, you are massively undereating. That can't be more than 1200-1300 calories unless you are eating some massive shakes.

You will probably need to eat more to lose the fat - it's quite the paradox.

FitDay - Free Weight Loss and Diet Journal

 

[Dodge]

Start tracking calories asap dude. From the looks of it, you are massively undereating. That can't be more than 1200-1300 calories unless you are eating some massive shakes.

You will probably need to eat more to lose the fat - it's quite the paradox.

FitDay - Free Weight Loss and Diet Journal

I take it the calories that help muscle growth/fat burning dont include chocolate and such? Or does every calorie count, regardless of source?

 

[danzik17]

I take it the calories that help muscle growth/fat burning dont include chocolate and such? Or does every calorie count, regardless of source?

Every single calorie counts. You could theoretically get ripped by eating nothing but table sugar, though your overall health level would drop like a stone.

Get in your protein and fat requirements, fill the rest with whatever makes you comfortable as long as you stay within your limits.

 

[Merkaba]

Background:
-5'7" 168 pounds
-22 years old
-Want to cut 8 pounds in 3/4 months while gaining more muscle definition
- Lift weight 5 times a week (i don't lift very heavy weight because of injury but do 4 sets of 8-10 reps of everything) do abs 3 times a week
- Do cardio 30 mins 3 times a week (sometimes do 4)
-fairly well built with excess fat


I can only eat 3 meals a day because of my concentration on work and lack of concentration on diet. I need some Helppppp!?!?!?! Thanks in advance.

8:00 Breakfast:

Protein Shake
Old fashioned oatmeal

12:30 Lunch:???????? no idea

3:30: protein shake/ bar???

6:00 Workout


8:30 Dinner:

8 oz chicken breast
1 cup brown rice
vegetables

What part of SC are you from? I'm in Greenville.

You look to be severely undereating. Common problem due to various sources of media influence eventually selling some notion or idea for ratings or magazine buys.

If youre serious you will track. We usually recommend FitDay - Free Weight Loss and Diet Journal as previously mentioned. You can lose weight with minimal working out, however working out is great for health and keeping more muscle mass through the process. Generally its inefficient for fat burning. That is a product of caloric intake, barring some kind of bodily malady.

Fitday is so nice because it lets you see your weaknesses. However its a pain because, well, its tracking. Once you do it a week or two you've got alot of foods in your database and its not so much a pain. You'll have to input lots of custom foods but its better to do it once and have it on a computer then do it on paper and have to look it up or lose it or whatever. Once your food is in you can pull it up later when you eat the same thing again, with just a click.

Most people don't get enough good fat,fiber or vegetables.

 

[newsouth]

I just moved down to Columbia from Virginia. I was just up in Greenville the other day for work...looks like a nice place.

Anyways I was really looking for lunch and after work/prework snack ideas...i'm not skipping lunch. I just don't think a massive turykey sandwich with cheddar cheese/mayo and a bag of chips is the best lunch for getting lean. Any ideas

 

[WorkForIt]

I just moved down to Columbia from Virginia. I was just up in Greenville the other day for work...looks like a nice place.

Anyways I was really looking for lunch and after work/prework snack ideas...i'm not skipping lunch. I just don't think a massive turykey sandwich with cheddar cheese/mayo and a bag of chips is the best lunch for getting lean. Any ideas

I doubt you will drop 8 pounds that quick and you should focus on one goal at a time.

How many calories are you eating?

 

[sp1085]

actually if you don't get your calories from the right sources your body will be harmed so i wouldn't just just eat sugar to make up for the missing calories of a day. instead go for a starchy, carb rich food. whole wheat crackers are good for snacking and can easily add calories if you're running low.

 

[sp1085]

also olive oil is a easy and healthy way to add calories. drizzle some on almost anything, except maybe the protein shake.