diet help!

[ectomorpheus]

I weight about 179pounds, 6'0 and i have about 24% body fat and 135 lean mass. I am an ectomorph.DId all the caculations on mybodycomp.com I need help cuttting some fat off my stomach. I what you would call a skinny fat guy. i just started a diet. I have been eating 2,000 calories.
For some reason i seem to be getting lightheaded and kinda dizzy. i usually have about 200 carbs aswell. for some reason i had a healthly choice chocolate bar and it stopped the dizziness and headaches for awhile. it has 1 gram of fat and 4 grams of sugar, the sugar is coming maltodextrine. and 15 grams of carbs.

Morning 3:30am before work.

1 scoop of ON whey
1cup of oatmeal
1 BANANA

5:30
Peanuts and water

8:am
4 eggwhites
1 cup of oatmeal

10:00am
1 scoop whey
1/2 cup oats

12:00pm

1 tin can of tuna
3/4 cup brown rice

3:00 precardio
1 scoop whey

3:45 post cardio
1 scoop whey
1 cup oats
1 banana

6:00pm
1 chicken breast
1/2 cup brocolli

9:00pm
1/2 cup cottage cheese
1 tablespoon natty PB

 

[ectomorpheus]

Bump

 

[ectomorpheus]

anybody?

 

[ricky_rocket]

You get up at 3:30 AM ? Ouch.

 

[P-funk]

just eat healthy and focus on your diet and let your body make the changes. I wouldn't be cutting cals at your BW.

 

[The Monkey Man]

Try adding in these areas, this does not look convincing to me!?

Morning 3:30am before work.

1 scoop of ON whey
1cup of oatmeal
1 BANANA

5:30
Peanuts and water

8:am
4 eggwhites <---------------UP
1 cup of oatmeal

10:00am
1 scoop whey
1/2 cup oats

12:00pm

1 tin can of tuna <---------------UP
3/4 cup brown rice

3:00 precardio
1 scoop whey

3:45 post cardio
1 scoop whey
1 cup oats
1 banana

6:00pm
1 chicken breast <------------UP (maybe double?)
1/2 cup brocolli

9:00pm
1/2 cup cottage cheese
1 tablespoon natty PB

 

[ectomorpheus]

Thanks for the replys.

 

[XcelKrush]

OK, are you sure your an ectomorph? Most ectomorphs do not have 24% bodyfat and weigh 179. Those numbers would fit a meso-endo type of person. If I were you, I would recomp first because cutting that much weight will be very hard with only 135 lean mass.

 

[Rocky_B]

The_Monkey_Man, I wouldn't be suggesting for him to up his protein intake. Delving into 2 chicken breasts could be too much, so could eating 2 cans of tuna at once. Also eating 2 cans of tuna a day risks mercury poisoning. Try to stick with tuna 3-4 times a week, and incorporate some lean beef and pork into your diet.

Also, 4 scoops of whey may be overdoing it, maybe take 2 scoops (1 in the morning and one post workout).

 

[Emma-Leigh]

OK, are you sure your an ectomorph? Most ectomorphs do not have 24% bodyfat and weigh 179. Those numbers would fit a meso-endo type of person. If I were you, I would recomp first because cutting that much weight will be very hard with only 135 lean mass.

I agree (as I have said to you before) that a re-comp would be better - you have very little lean mass for someone of your height...


Also - I think you have your diet calculations wrong. You say you get "200g" of carbs but your diet has much more than this... Plus, you are eating REALLY frequently (every 2 hrs) early in the day - that is a little overkill.. every 3 hrs is fine. Could you drop one meal and space them out a little more?

Anyway - without going into what exaclty you may need... just to add up your carbs:

3.30am
1 scoop of ON whey
1 cup of oatmeal
1 BANANA

This is ~ 70g carbs

(Add some fats to this meal eg: linseed meal).

5:30
Peanuts and water

There will be a few g's carbs here...

(Add protein. How many peanuts? )

8:am
4 eggwhites
1 cup of oatmeal

54g carbs here

(Add vegetables, fats and more protein.)

10:00am
1 scoop whey
1/2 cup oats

26g carbs

(Add fats...)

12:00pm
1 tin can of tuna
3/4 cup brown rice

~33g carbs

(Add fats and vegetables again)

3:00 precardio
1 scoop whey

What type of cardio are you doing?
And what about weights?

3:45 post cardio
1 scoop whey
1 cup oats
1 banana

70g carbs.

(This is a good meal for PWO... But if you are only doing a light cardio session it may be overkill).

6:00pm
1 chicken breast
1/2 cup brocolli

Add fats. Might also want to move some of your carbs from earlier in the day to here - especially if you do weights (PWO solid meal).

9:00pm
1/2 cup cottage cheese
1 tablespoon natty PB

~6g carbs

(This is fine)

Carb total = 70 + ~5? + 54 + 26 + 33 + 70 + 2 = 260g

 

[Tough Old Man]

I agree (as I have said to you before) that a re-comp would be better - you have very little lean mass for someone of your height...


Also - I think you have your diet calculations wrong. You say you get "200g" of carbs but your diet has much more than this... Plus, you are eating REALLY frequently (every 2 hrs) early in the day - that is a little overkill.. every 3 hrs is fine. Could you drop one meal and space them out a little more?

Anyway - without going into what exaclty you may need... just to add up your carbs:

This is ~ 70g carbs

(Add some fats to this meal eg: linseed meal).


There will be a few g's carbs here...

(Add protein. How many peanuts? )


54g carbs here

(Add vegetables, fats and more protein.)



26g carbs

(Add fats...)

~33g carbs

(Add fats and vegetables again)


What type of cardio are you doing?
And what about weights?


70g carbs.

(This is a good meal for PWO... But if you are only doing a light cardio session it may be overkill).


Add fats. Might also want to move some of your carbs from earlier in the day to here - especially if you do weights (PWO solid meal).


~6g carbs

(This is fine)

Carb total = 70 + ~5? + 54 + 26 + 33 + 70 + 2 = 260g

I was just about to type in the same thing but you beat me to it. girl your just to quick for me!

 

[ectomorpheus]

I agree (as I have said to you before) that a re-comp would be better - you have very little lean mass for someone of your height...


Also - I think you have your diet calculations wrong. You say you get "200g" of carbs but your diet has much more than this... Plus, you are eating REALLY frequently (every 2 hrs) early in the day - that is a little overkill.. every 3 hrs is fine. Could you drop one meal and space them out a little more?

Anyway - without going into what exaclty you may need... just to add up your carbs:

This is ~ 70g carbs

(Add some fats to this meal eg: linseed meal).


There will be a few g's carbs here...

(Add protein. How many peanuts? )


54g carbs here

(Add vegetables, fats and more protein.)



26g carbs

(Add fats...)

~33g carbs

(Add fats and vegetables again)


What type of cardio are you doing?
And what about weights?


70g carbs.

(This is a good meal for PWO... But if you are only doing a light cardio session it may be overkill).


Add fats. Might also want to move some of your carbs from earlier in the day to here - especially if you do weights (PWO solid meal).


~6g carbs

(This is fine)

Carb total = 70 + ~5? + 54 + 26 + 33 + 70 + 2 = 260g

I was just giving a rough estimate of carbs. I think mybodycomp is off. It doesn't really look like i have that much bodyfat. I will take some pictures and you can decide if it looks like i have 24 percent fat. I have very little muscle!
By the way, I thought you couldn't mix fat and carbs.