help with diet

[kevinrex86]

hi everybody. im a five foot eleven inch, twenty-two year old male. i weigh 171 pounds and am at 13% body fat. my goal is to go down to 10% body fat, then start building. for 3 weeks now ive been eating every 2.5 to 3 hours. i get in about 5 to 6 meals a day. my meals are as followed

meal 1: oatmeal, apple, and protien shake
meal 2: skinless chicken breats and half a bag of steamed broccoli
meal 3: 90% leen ground beef and half a bag of steamed mixed vegetables
meal 4: skinless chicken breast and half a bag of steamed mixed vegetables.
meal 5: all natural peanut butter and fried egg white sandwich on whole wheat
if i get in a sixth meal then it is usually one of the above. i also need to add that i workout in the morning. my workouts are 1 hour in length and i start about 1 hour after my first meal. i eat an all natural peanut butter sandwich on whole wheat to spike my insulin after a workout. i know i need to add more fish. but i dont want to eat fish everyday so im just going to get a fish oil supplement. also im going to add brown rice to my diet starting tomorrow. any advice would be helpful. im planning on keeping this diet till i reach my goal. and oh yeah, i drink 4 to 5 liters of water daily and get in about 225 grams of protien.

 

[jimmachak.com]

Ratio

Your protein to weight ratio is not bad. You stated that you have been doing this for three weeks, but didn't say the results you were having during the past three weeks. If your goal is to get down to 10% from 13% bf, then if you are losing bf now then that keep doing what you are doing until you reach 10%. However, in general I don't advise losing too much weight per week. You didn't say how much weight you have lost or gained, but if you are losing too much weight during this period of time that that isn't good either. The good thing is that you are eating a decent amount of protein. It doesn't sound like you want to become Mr. Olympia so 225 grams at a weight of 170 or so is good. I was surprised at how few carbs you are consuming, and that is why I asked about your weight loss and results in these past three weeks. According to your diet, the average person would drop from 13% to 10% rather quickly. Are you doing cardio? That is a factor as well. If you are steadily dropping bf and slowly dropping weight then stick to your plan as you have it posted... but to gain lean mass you will more than likely have to add some carbs into the picture and adjust things. Good luck and keep us posted on your results. It is hard to give advise when I didn't know how things were going over the past three weeks....

 

[Built]

hi everybody. im a five foot eleven inch, twenty-two year old male. i weigh 171 pounds and am at 13% body fat. my goal is to go down to 10% body fat, then start building. for 3 weeks now ive been eating every 2.5 to 3 hours. i get in about 5 to 6 meals a day. my meals are as followed

meal 1: oatmeal, apple, and protien shake
meal 2: skinless chicken breats and half a bag of steamed broccoli
meal 3: 90% leen ground beef and half a bag of steamed mixed vegetables
meal 4: skinless chicken breast and half a bag of steamed mixed vegetables.
meal 5: all natural peanut butter and fried egg white sandwich on whole wheat
if i get in a sixth meal then it is usually one of the above. i also need to add that i workout in the morning. my workouts are 1 hour in length and i start about 1 hour after my first meal. i eat an all natural peanut butter sandwich on whole wheat to spike my insulin after a workout. i know i need to add more fish. but i dont want to eat fish everyday so im just going to get a fish oil supplement. also im going to add brown rice to my diet starting tomorrow. any advice would be helpful. im planning on keeping this diet till i reach my goal. and oh yeah, i drink 4 to 5 liters of water daily and get in about 225 grams of protien.

ANPB on whole wheat will not spike your insulin. It'll stimulate it, but not spike it. Not the best choice for post workout.

Fish oil = very good idea. I suggest 10g a day, which is what I take.

How many calories are you eating, and how many grams of carbohydrate and fat? Are you currently losing- and if so, at what rate?

Can you describe your training?

 

[kevinrex86]

i workout 1 muscle group a day. except for the legs. i do all my leg work in one day. for upper body i will do chest one day, back one day, arms one day, and so forth. i only do cardio on my rest day. im planning on modifing my morning meal to just be a shake. do u guys think a shake would be a much more effective pre workout meal then what i am currently doing? im running on a 300 to 400 caloric defecit. also on a side note i have a co worker that is trainging to be a bodybuilder. he suggested i go down to 7% to build mass instead of 10%. he said it would be easier to fluctuate between 7 and 10 percent when building mass. my goal is to get big while not getting that fat. unfortunately im the only one of my friends that has taken a sudden interest in fitness. so any advice will be greatly appreciated.

 

[Built]

Okay, well, first up, your lifting arrangement leaves much to be desired. Arms don't need their own day; legs may need two of their own. In any case, it's likely too much isolation work for a cut. You go to low reps and low volume while cutting.

What movements do you do for your workouts? Weights used?

 

[kevinrex86]

i do free weight exercises with an increase of 5 pounds every week. my reps are from 8 to 12. i dont really understand the one rep max thing. but know that i do bust my ass in the gym. for legs i do squats, calf raises and leg presses (which leave me walking funny for a week). i only do 1 muscle group a workout because i cant seem to go to failure while doing 2 muscle groups within the time i allow myself to train. i weighed myself today im down to 168 pounds. i think im losing 0.7 pounds a week. ive also decided to go down to 7 or 8 percent bf before i start building mass. do u think this is a good idea?