Help with my diet!

[SlimShady]

I just started working out about a month ago. So far, I've managed to pack on close to 10lbs. I'm not really bulking, but I do need to add a lot of muscle to my frame. I've got some unique issues I'm dealing with... I want to add muscle, but I also want to lose the fat around my mid section. I don't have a huge beer belly or anything like that, just a couple inches that are really easy to pinch (and also unhealthy). I hope with the right diet and exercise, I can accomplish both things.

Before I started working out, I ate a lot, and it was all junk food. Pizza, McDonalds, mall food, cookies, ice cream, etc. I lived on junk food for 20 years. I always stayed pretty light (never got over 150lbs and I am 5'10"). Since I started working out, I've added an inch to almost every body part and it seems to be all muscle. The problem is, my mid section hasn't shrunk any (hasn't grown either). Maybe I am hoping for too much? I dunno. You'd think a guy who always stayed skinny on a junk food diet would lose some fat when he started eating better? I now weigh 157 lbs at 5'10".

Here is my typical diet ..

8am - One egg and cheese croussant from Burger King, 10 oz Orange Juice and a small coffee (I know this isn't optimal, but I can't cook in the morning) The sandwich was rated a decent meal by men's health - it contains 325 calories, 12 gr protien and 24 carbs.

10am - snack of whey protein shake (muscl-blast) with 22 gr protein, 560 cal and 113 carbs.

2pm - PWO Shake - Instone Intake Perfomrance - 44gr protein, 270 cals 13 carbs. Mixed with 16 oz of 2% milk (16 gr protien, 240 cals, 24 carbs) plus one whole banana and 2 capfuls of olive oil and 5ml of creatine.

3pm - snack - usually a tunafish or salmon sandwich on whole grain wheat bread and one piece of lowfat cheese. No idea what the stats are on this. Sometimes I replace this with a friut cup from Dole.

6pm - supper - baked potato or yam with one tbs of butter and a chicken breast cooked on George Foreman grill. Sometimes I change up to a chopped sirloin (8oz) on the grill. Also, brocolli and cheese, or carrots (100 cals, 6 carbs and 3 protein).

8pm - sometimes I have a snack of a small bowl of oatmeal or some bran cereal for fiber. Usually mix it with 8 oz of 2% milk.

During the day I drink a couple Gatorades, two diet sodas and a lot of water.

I also stopped smoking, so maybe that affects my metabolism?

If you get a shot, please critique my diet. Hopefully Jodi will take a look. She seems to know her stuff. Thanks in advance.

 

[HunkaChunk]

Hey Slimshady,

I was just scanning the forums for good diets when I came across yours and saw Burgerking first thing in the morning.

While I am not qualified to give you advice on nutrition here hoping that you have hit on a winner with the Burger King breakfast.

I am probably in a similar situation with little time to prepare breakfast. I have my morning workout and then have to be at work by 7am. So if the burger king is scratched by the awesome gurus on the forum I hope they can recomend a quick and easy breakfast replacement.

 

[Jodi]

8am - One egg and cheese croussant from Burger King, 10 oz Orange Juice and a small coffee (I know this isn't optimal, but I can't cook in the morning) The sandwich was rated a decent meal by men's health - it contains 325 calories, 12 gr protien and 13 carbs.

Do you really think this is a healthy meal? OMG - ditch this meal all together. Make your own like Whole Grain English muffin and 1 Whole Egg and Egg whites. That BK sandwich is crap and it doesn't have enough protein AT ALL

10am - snack of whey protein shake (muscl-blast) with 22 gr protein, 560 cal and 113 carbs.

You need more than 22G of Protein. How about 2 scoops of Powder and don't forget to add some EFA's such as Fish oil. Some veggies wouldn't hurt either

2pm - PWO Shake - Instone Intake Perfomrance - 44gr protein, 270 cals 13 carbs. Mixed with 16 oz of 2% milk (16 gr protien, 240 cals, 24 carbs) plus one whole banana and 2 capfuls of olive oil and 5ml of creatine.

Make it skim milk. Also, I'd change your olive oil and make it Fish oil caps instead

3pm - snack - usually a tunafish or salmon sandwich on whole grain wheat bread and one piece of lowfat cheese. No idea what the stats are on this. Sometimes I replace this with a friut cup from Dole.

Don't replace that meal with a fruit cup. That is your best meal yet but you need VEGGIES

6pm - supper - baked potato or yam with one tbs of butter and a chicken breast cooked on George Foreman grill. Sometimes I change up to a chopped sirloin (8oz) on the grill. Also, brocolli and cheese, or carrots (100 cals, 6 carbs and 3 protein).

Hold the butter. The rest of the meal is good.

8pm - sometimes I have a snack of a small bowl of oatmeal or some bran cereal for fiber. Usually mix it with 8 oz of 2% milk.

Make this meal at 9PM instead. Skim Milk not 2%. Your best bet would be to have a meal of casein protein and some fats such as Cottage Cheese and Natural PB or just some more fish oil caps

During the day I drink a couple Gatorades, two diet sodas and a lot of water.

Why the gatorade? Not good if you want to lose fat The diet sodas are fine and make sure you are drinking 5-6Liters of water a day.

I also stopped smoking, so maybe that affects my metabolism?

Yes it will slightly. If you eat healthy you shouldn't gain any weight at all while your body adjusts to not having the nicotine.

If you get a shot, please critique my diet. Hopefully Jodi will take a look. She seems to know her stuff. Thanks in advance.
No problem

See my comments in bold. Your diet lacks VEGGGIES, too many refined sugars, and not enough EFA's.

 

[SlimShady]

Hey Jodi.. thanks a million!! You are the best. I edited my original post cause I had the carbs wrong on the BK egg sammich. There are 24 carbs, not 13. Didn't want to mislead anyone.

I can't make my own breakfast, so this is a bit of a problem. The time I need to arrive at work constantly changes... my wake up time varies from 4am to 7am. There is so much going on that I really can't start cooking then. I know the BK sandwich isn't the perfect healthy meal, but it was the best fast food breakfast I could find. If I need more protein I suppose I could eat two of them, or drink some whey before I head out the door.

The rest is easy - add veggies, get skim milk and add fish oil caps.

Can I replace the Gatorade with more diet soda? If not, I can just get some vitamin waters. .. For some reason, I was thinking Gatorade was healthier.. I had no real reason to believe that though - I just did.

Once again, Jodi rules!

Hunkachunk, the BK egg and cheese croussant probably isn't the healthiest thing a person could eat, but it was the best 'fast food' breakfast I could come up with. Men's Health magazine put out a nutrition book that had a few pages on fast food. While they didn't recommend that you eat fast food, they said that if you absolutely have no choice, then the BK egg and cheese croussaint was the best thing.

 

[Jodi]

No excuses......... ditch the BK. Have a protein shake and an apple then. You can drink and eat it along the way.

I wouldn't have more than 2 diet soda's a day. Have some ice tea instead sweetened with splenda or some crystal light.