AM I EATING ENOUGH? OR do i need to step it up!

[adam550919]

Like everyone else, my main goal here is to build muscle/ but just as important lose the fat on my stomach- im 5'7: 170lbs- I really need some feedback on if what im eating ....is a good amount... But realistically this is what i eat, even though i should be eating more? i thinkk......

Daily:

Protein shake @ 7:30AM (before work)- 30 grams Protein

Oatmeal @ 9:00AM (when i get to work)- 10-15 Grams Protein

LUNCH! @ 12:00 PM - A SALAD- with chicken/Eggs/Beans/ham/light dressing- im guessing around- 40-45 grams of protein

Protein Shake @ 4:00PM- Before my workout- 30 grams

Protein shake & a Banana- @ 6:00PM -After my workout- 30 grams

Dinner @ 7:00PM- Chicken/Steak/PASTA with chicken/maybe subway...- 40 grams or so???

Total Protein- 190 Grams based on whats above...

Im working out 4-5 X a week....Running after my workouts-3-4 times a week....for about 15 minutes- but sprinting..so averaging 2-2.5 miles in 15-17 minutes...

Should i run more?


I really need to know if im doing anything wrong with the above diet.... Or rather....what will the above diet get me? Loss of fat, but not much muscle? .....No loss of fat? no gain of muscle? This is my routine...and i appreciate any posts of what i can work into this routine to make it better......

 

[kyoun1e]

First, you aren't going to both gain muscle mass and lose fat unless you're of another planet. You need to pick a goal. What is it?

At 5'7" and 170 lbs, I'm going to guess you're pretty bulky for your size and above 15% bodyfat. I'd recommend cutting first, then bulking.

And if cutting/dieting is what you choose, then you'd have to align your diet and training accordingly.

KY

 

[Merkaba]

Yep...pick a goal. Do you want to get bigger, smaller, or stay the same? Then you eat accordingly....surplus, maintenance, or deficit.

Generally speaking you're not going to lose fat on your stomach, or anywhere else for that matter, while adding any noticeable muscle. Check out Built's beginners section: http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

 

[adam550919]

Understood..

yeah i understand.... ok then- my goal right now is to lose body fat..........hows the diet look now?

 

[adam550919]

With that diet..... and with the goal of losing weight....and maintaining muscle (maybe even lose a small amount) .... Am i missing anything from that diet?

 

[tucker01]

What is the total Calories. Proteins, Carbs, and Fats.

What is your BMR?

from what I see. Lacks Fats, and veggies. and solid meals.