I'm New- Would You look At My Diet and give Feedback?

[derrickrose23]

I'm New- Would You look At My Diet and give Feedback?

Been a reader for a week or so but now i finally signed up.. i was wondering if you would be able to tell me if this current diet is ideal for me.. and what alterations i can make to get a strong 6-8 pack.

Some background. im 5'11/6'0 178 lb. I used to be around 185 and was bulky... i had muscle all over just didnt have abs that showed.. i went on the abs diet recently (i am fairly dilligent with it) and i have lost a lot of fat in my stomach area. only my top abs used to show, but now i can see close to a 6 pack. I have strong legs but they do not put on mass the best for whatever reason.
In terms of my workouts..
my bench press numbers are 5 reps of 225.. then i do incline
Squat is 205 (i have back problems so im not great with it-i do leg press and hamstring curl with it.
Shoulder press i do 10 reps of 60 lb or 8 of 65. I do Arnold and shoulder pulls
Triceps I can do 12 dips with 90 lb weight on, i do pull downs and skull crusheres
Biceps I can do 12 pullups with 45 lb weight on.. maybe more. i do preacher and standing curl
Back I can do 12 pullups with a 45 lb weight on., i do rows and deadlift


My Diet is

9am- A soup bowl 3/4 full with oatmeal and chopped up banana and skim milk
1 cup of water
10 am- 3 egg whites scrambled, cup of water

12 pm- workout (during which i have at least 1.5 l of water

1:30 pm - almonds- post workout (i will be having protein shakes in about a month at the end of the workout and when i wake up)..

4- cashews-

6- Chicken, vegetables

9- Cottage Cheese

I am 22, and am playing basketball 2 a week with a university team (scrimmaging) and i am curious what i can do to get ripped abs.. I work really hard in the gym and am starting to make my diet a bit better, but i know that the people around here could teach me some tricks and tell me somethings that can really help.

 

[Mista]

Avoid fat pwo. Have carbs and protein.

How many total cals is that?

 

[derrickrose23]

1996 calories today (but today i had a frozen yogourt with a banana today (So probably around 1700..

 

[Built]

Grams protein, carb, fat, fibre... ?

 

[maakx]

Try fitday.com to calculate your diet... I think you should up your protein intake a bit...

 

[derrickrose23]

I had 72 grams of fat, 225 grams of carbs (because of the frozen yogourt yesterday, normally it'd be around 160). I had 131 grams of protein (which i need to up i think at a gram per body weight- i will be doing that in a few weeks when i get paid and can get protein).

 

[FitnessRubber]

fitday is definitely a great resource for helping youfigure out where you should be

 

[Built]

Protein should be at least a gram per pound lean mass (I like mine closer to about 1.5-1.7g/lb lbm) and fat at least half a gram per pound lbm. Look to get in about 25g fibre.

 

[derrickrose23]

by lbm you mean lean body muscle? i dont know how to test my body fat % but i can see all abs but the bottom two so is that 12-14%? what would that be.. i weigh 178 lb.. i will definitely get my protein up.. if you want me on half my lbm and i am 178 and i have 86%+ muscle that'd be around 60-70 grams of fat?

 

[derrickrose23]

and having looked at my abs in comparison to your built 'thats your pic?' i have the 6 abs you have but not the flatness below the belly button or the obliques that are just fatless.. that may or may not tell you where i am at.

 

[Built]

Your guess sounds about right, and LBM means lean body mass - the part of you that isn't fat (ie muscle, bone, guts, poo... )

I like my protein and fat higher than my minimums - but that's out of comfort. As long as you don't go under these you'll be fine.

 

[derrickrose23]

thanks built