F'ed up genetics

[bones33]

I've been lifting for about a year now... I'm 5'10, 147lbs.. I guess you could say thats pretty lean but my mid section pisses me off. I have love handles like a mother fucker. I dont really wanna lose weight, but i gotta get rid of them somehow... If i must lose weight i suppose i will, how much do you think i'd have to lose to get more definition there?

 

[musclepump]

At 5'10 and less than a buck fifty you have love handles? Post pictures. At this point I think you have male body distortion.

 

[Jodi]

The problem is skinny fat. You need to lift weights and eat healthy. You don't need to diet. Your body will recomp and your love handles will go away.

 

[bones33]

I do lift, i follow IRON MAN's routine, and have had some strength gains.. I eat very well too... for example:

Breakfast: 1 egg w/ yolk, 2 egg whites. Glass of water, some oats.
Snack: peanut butter, water.
Lunch: can of tuna, 100% whole wheat bread. water.
pre workout: shake, nuts.
post: shake, some carb.
dinner: chicken(or some lean meat) some fiberous veggies, water.
night: some almonds, water.

 

[Tha Don]

At 5'10 and less than a buck fifty you have love handles? Post pictures. At this point I think you have male body distortion.

ditto MP

 

[Jodi]

I do lift, i follow IRON MAN's routine, and have had some strength gains.. I eat very well too... for example:

Breakfast: 1 egg w/ yolk, 2 egg whites. Glass of water, some oats.
Snack: peanut butter, water.
Lunch: can of tuna, 100% whole wheat bread. water.
pre workout: shake, nuts.
post: shake, some carb.
dinner: chicken(or some lean meat) some fiberous veggies, water.
night: some almonds, water.

Everyone always thinks they eat well. Most people don't realize that they really are not eating well.

Yes, your food choices are healthy BUT.........you are not gonna make a huge amount of progress on that diet. Your protein is way too low.

 

[Seanp156]

How do you know his protein is way too low? He's not telling your how much chicken he's eating, nor how much protein is in his shakes... At ~140lbs he doesn't need a ton of protein (150g-200g should be fine I would think).

I would *estimate* based on what he's listed he's getting about 160g of protein per day.

 

[Jodi]

It's not hard to figure it out.......

Breakfast: 1 egg w/ yolk, 2 egg whites. Glass of water, some oats.
14G of Protein
Snack: peanut butter, water.
Guesstimate 2T of PB so that's 8G of protein
Lunch: can of tuna, 100% whole wheat bread. water.
1 can of chunk light tuna is 32G of Protein
pre workout: shake, nuts.
Nuts - maybe a handful - 8G of protein
post: shake, some carb.
shake guess - 1 scoop 25G of protein
dinner: chicken(or some lean meat) some fiberous veggies, water.
chicken 1 breast - 30G protein
night: some almonds, water.
nuts = 8G of protein

Looks like 125G of Protein to me. That's what I eat in one day. That is not enought for a male @ his height and weight. He should be eating close to 200G of protein per day. Also his diet lacks healthy fats and it needs more complex carbs.

 

[Seanp156]

You don't count the protein in the shakes? I would think those would have around 22-44g each.

 

[Jodi]

Yes, if you look again I said 25G for the shake. He only has one shake listed.

 

[cha]

I do lift, i follow IRON MAN's routine, and have had some strength gains.. I eat very well too... for example:

Breakfast: 1 egg w/ yolk, 2 egg whites. Glass of water, some oats.
Snack: peanut butter, water.
Lunch: can of tuna, 100% whole wheat bread. water.
pre workout: shake, nuts.
post: shake, some carb.
dinner: chicken(or some lean meat) some fiberous veggies, water.
night: some almonds, water.

I agree with Jodi. Your food choices are good but you aren't eating enough. When you don't eat enough, your body had a hard ass time getting rid of fat 'cus it wants to keep it for energy. If you ate more your body wouldn't have to use the fat for energy and wont hang on to it.

I'm in the same boat you are (I'm small but still have fat around my midsection) and the same weight and height. This is what I eat and I've seen good results recoming (it's slow but its working)

9am
1 medium apple
1 cup of old fashioned rolled oats
1 scoop of whey in water
.5 tablespoon of natural peanut or almond butter
2 fish oil caps
(14/79/36 = 549 calories)

12pm
1/2 avocado
2 slices ezekial sprouted bread or whole wheat bread
6oz deli turkey
large salad
2 fish oil caps
(24/45/46 = 561 calories)


3pm
.5 cup broccoli or 1/2 bell pepper
1 chicken breast
1 cup of brown or basmati rice or sweet potato
small handful of walnuts
(11/52/39 = 464 calories)


6pm
.5 cup broccoli or 1/2 bell pepper
1 chicken breast
1 cup of brown or basmati rice or sweet potato
large salad with 1 tablepsoon of olive oil
2 fish oil caps
(12/48/35 = 438 calories)


9pm - pre-workout shake
.5 banana
.25 cup oats
1 sccop whey
(4/31/28 = 237 calories)


10pm - post-workout shake
.5 banana
.25 cup oats
1 sccop whey
1 cup of skim milk
(4/43/36 = 320 calories)


12am
.5 cup FF cottage cheese
.5 tablepsoon of natural peanut or almond butter
(4/3/15 = 109 calories)


Totals:
Fats - 74
Carbs - 300
Protein - 235
Calories - ~2670

My maintenance is ~2400 cals/day so I'm taking in roughly 10% above.

 

[Seanp156]

Yes, if you look again I said 25G for the shake. He only has one shake listed.

I'll admit, I missed the one shake you accounted for, but there are indeed two listed... One pre-workout, one post-workout.

 

[Jodi]

Ok yeah I see the 2 now. Regardless - do you really think he is eating enough? Look at his meals.........

Almonds and water - and since when is that a meal.
1 egg 2 whites and some oats - even I eat more than this.

This isn't enough for food for him no matter what. I still think he needs more protein too.

 

[Jodi]

I agree with Jodi. Your food choices are good but you aren't eating enough. When you don't eat enough, your body had a hard ass time getting rid of fat 'cus it wants to keep it for energy. If you ate more your body wouldn't have to use the fat for energy and wont hang on to it.

I'm in the same boat you are (I'm small but still have fat around my midsection) and the same weight and height. This is what I eat and I've seen good results recoming (it's slow but its working)

9am
1 medium apple
1 cup of old fashioned rolled oats
1 scoop of whey in water
.5 tablespoon of natural peanut or almond butter
2 fish oil caps
(14/79/36 = 549 calories)

12pm
1/2 avocado
2 slices ezekial sprouted bread or whole wheat bread
6oz deli turkey
large salad
2 fish oil caps
(24/45/46 = 561 calories)


3pm
.5 cup broccoli or 1/2 bell pepper
1 chicken breast
1 cup of brown or basmati rice or sweet potato
small handful of walnuts
(11/52/39 = 464 calories)


6pm
.5 cup broccoli or 1/2 bell pepper
1 chicken breast
1 cup of brown or basmati rice or sweet potato
large salad with 1 tablepsoon of olive oil
2 fish oil caps
(12/48/35 = 438 calories)


9pm - pre-workout shake
.5 banana
.25 cup oats
1 sccop whey
(4/31/28 = 237 calories)


10pm - post-workout shake
.5 banana
.25 cup oats
1 sccop whey
1 cup of skim milk
(4/43/36 = 320 calories)


12am
.5 cup FF cottage cheese
.5 tablepsoon of natural peanut or almond butter
(4/3/15 = 109 calories)


Totals:
Fats - 74
Carbs - 300
Protein - 235
Calories - ~2670

My maintenance is ~2400 cals/day so I'm taking in roughly 10% above.

Nice meal plan!!

1 suggestion - for for 6-8 caps of fish oil

 

[Seanp156]

Ok yeah I see the 2 now. Regardless - do you really think he is eating enough? Look at his meals.........

Almonds and water - and since when is that a meal.
1 egg 2 whites and some oats - even I eat more than this.

This isn't enough for food for him no matter what. I still think he needs more protein too.

Well, if he's trying to bulk, no I don't. There does need to be more carbs, and maybe 25-50g more protein.

Yeah, a couple of his meals are basically nothing but fat and water... they need some carbs and protein. Maybe the last one could be primarily fat/protein.

For breakfast I only have 3 egg whites, .75 cup oatmeal, and .5 cup cottage cheese with fish oil, multi-vitamin, and some flax/safflower oil. That's not a whole lot more than 1 egg, 2 whites, and "some" oats.

 

[bones33]

thanks for your input jodi.. any suggestions what i should change or add?