Is this good diet for me?

[z-killa]

I'm 5'8 194lbs...after a long battle with depression i wanna get back to the real me...i sat for a whole yr doin nothin and gainin crap fat....i'm built thick but my fat lerks on my belly and some luv handles...want to get rid of both....thanks to a friend i just met(pumpitup4real) he help me with this diet....but i wanna here opinions...i dont wanna do to much cardio to burn off the muscle i want...so all opinions appreciated

Diet:

Meal 1: 30 gram whey protein shake with water, whole grain oatmeal (quaker oats) mixed with water and splenda.

Meal 2: Turkey Breast with lettuce, tomato, low fat miracle whip or low fat mayo on whole wheat bread.

Meal 3: Lean Chicken breast, 1 potatoe, or 1/2 cup brown rice, a veggie of some kind.

-Workout

Meal 4: Post Workout Shake with 35 grams whey, 1/2 cup oats, 1 banana.

Meal 5: 5 hard boiled eggs, scoop of natural peanut butter, some oatmeal with splenda. OR Fish, steak, or chicken, a vegetable.

Meal 6: Lowfat cottage cheese, another scoop of peanut butter.

Total take = 2812 cal..75 Fat..243 carbs...291 protein

Thats not includin my shakes thats just the food....with shakes comes to

Total = 3252 cal..77 Fat..249 Carbs..352 protein

many opinions appreciated ty

 

[mike456]

for meal 3 eat the brown rice not potatoe and for the hard boiled eggs, only eat the egg whites, 5 egg yellows a day- is a shitload of cholesterol, other than that the diet looks great!

 

[kr1s1]

Although its not related to the diet, for some help with the fat burning, jump on a tread mill for 20 mins after each weight session for a fast paced walk. The weight session will have raised the metabolism so you will get more for your effort, the fact its a walk will burn fat not mass. Good luck with your plan....

 

[thebarbarianway]

Yes, diet looks pretty solid based on your goals, calories, and macro nutrient breakdowns...

I hope this program is accompanied with a high energy output...meaning at least 5-6 days of weights accompanied with a mix of cardio 5-6 x a week too. If that sounds like a lot...build into that slowly. Or else this volume of calories could get converted to more fat pretty quickly.

How's your training program look?

 

[z-killa]

Thank you all for responding helps keep me motivated......I'm doin a 4 day split as of right now and on my rest days like wed and sat i'll do cardio.....thing i'm most worried about is losin that muscle due to to much cardio...program is like this...only been back in the game for 3 weeks now so your opinions matter

Monday: Legs
Squats 4x6-10
Leg Press 3x6-10
Leg Curls 3x6-10
Calf Raises 3x10-15

Tuesday: Chest, Triceps, abs
Flat Bench Press 3x6-10
Incline Bench Press 3x6-10
Flat Bench Flys 3x8-12
Lying Tricep Extensions (skull crushers) 3x6-10
Pushdowns 3x6-10
Decline Crunches 3x20
Leg Raises 3x15-20

Wednesday: Rest

Thursday: Back, Biceps, abs
Deadlifts 4x6-10
Lat Pulldowns 3x6-10
Barbell Rows 3x6-10
Standing Cambered-Bar Curls 3x6-10
Preacher Curls 2x6-10
Decline Crunches 3x20
Knee Raises 3x15-20

Friday: Shoulders/Traps
Military Press 3x6-10
Lateral Raises 3x6-10
Reverse Flies 3x6-10
Shrugs 3x10-15
[Optional Calves: Calf Raises 3x10-15]

 

[mike456]

Monday: Legs(Quad dominant), Abs
Squats 4x6-10
Leg Press 3x6-10
Weighted Decline Crunches 3x10


Tuesday: Chest, Front Delt, Triceps
Flat Bench Press 3x6-10
Incline Bench Press 3x6-10
Overhead Press 4x6-10
DB Flies 3x8-12
Tricep Dips- 3x6-10
Lying Tricep Extensions (skull crushers) 2x6-10


Wednesday: Rest

Thursday: Back, Posterior Delt, Lateral Delt, Biceps
Barbell Rows 3x6-10
Seated Cable Rows 3x6-10
Lat Pulldowns 4x6-10
Reverse Flies 3x6-10
Upright Rows 3x6-10
Standing Bar Curls 2x6-10


Friday: Legs (Hamstring Dominant), Calves, Abs
Stiff- legged Dead lists- 4x6-10
Leg Curls- 3x6-10
Calf Raises 4x10-15
Weighted Leg Raises 3x6-10
Saturda and Sunday OFF
There you go!

 

[cha]

I'm 5'8 194lbs...after a long battle with depression i wanna get back to the real me...i sat for a whole yr doin nothin and gainin crap fat....i'm built thick but my fat lerks on my belly and some luv handles...want to get rid of both....thanks to a friend i just met(pumpitup4real) he help me with this diet....but i wanna here opinions...i dont wanna do to much cardio to burn off the muscle i want...so all opinions appreciated

Diet:

Meal 1: 30 gram whey protein shake with water, whole grain oatmeal (quaker oats) mixed with water and splenda.

Meal 2: Turkey Breast with lettuce, tomato, low fat miracle whip or low fat mayo on whole wheat bread.

Meal 3: Lean Chicken breast, 1 potatoe, or 1/2 cup brown rice, a veggie of some kind.

-Workout

Meal 4: Post Workout Shake with 35 grams whey, 1/2 cup oats, 1 banana.

Meal 5: 5 hard boiled eggs, scoop of natural peanut butter, some oatmeal with splenda. OR Fish, steak, or chicken, a vegetable.

Meal 6: Lowfat cottage cheese, another scoop of peanut butter.

Total take = 2812 cal..75 Fat..243 carbs...291 protein

Thats not includin my shakes thats just the food....with shakes comes to

Total = 3252 cal..77 Fat..249 Carbs..352 protein

many opinions appreciated ty

I dunno to me it seems like a lil too much protein and not enough fat. I would drop some of the protein and add in a lil more fat - not peanut butter, though - you're getting enough of that. Add some fat from like olive oil, avocado or somethin.

 

[z-killa]

I just started my fish oil caps 3 times a day....will that do?

 

[cha]

I just started my fish oil caps 3 times a day....will that do?

Fish oil doesn't have that much fat 3X times a day is 6 extra grams of fat. For the calories you're consuming per day (3200), I think your fats should be in the 90-100g range and 250-275g protein is plenty for your size - 352g grams is a bit extreme and a waste. But, that's just my opinion...

 

[Tom_B]

I'm 5'8 194lbs...after a long battle with depression i wanna get back to the real me...i sat for a whole yr doin nothin and gainin crap fat....i'm built thick but my fat lerks on my belly and some luv handles...want to get rid of both....thanks to a friend i just met(pumpitup4real) he help me with this diet....but i wanna here opinions...i dont wanna do to much cardio to burn off the muscle i want...so all opinions appreciated

Do you have a rough estimate of your BF %?

Meal 1: 30 gram whey protein shake with water, whole grain oatmeal (quaker oats) mixed with water and splenda.

Alright .. I would opt for a whole food option but this is fine.
Just make sure You add some EFA's here. Alogn with +/- some type of fruit and dairy (skim milk or Fat Free, No sugar added Yogurt)

Meal 2: Turkey Breast with lettuce, tomato, low fat miracle whip or low fat mayo on whole wheat bread.

Switch the whole wheat bread to either 'Ezikel 4:9' , 'Mana' 'Essense' 'Rye' or 'Pumperknickel' Bread. If you can't find any of these I'd leave out the bread altogehter and choose another carb source. You could Try a lentil such as Chick peas and make a salad out of all of it.
If not ... the whole wheat bread is .. alright. Just limit it to two pieces a day ..
Add some EFA's

Meal 3: Lean Chicken breast, 1 potatoe, or 1/2 cup brown rice, a veggie of some kind.

This is fine , although I'd be tempted to switch the potatoe to either a Yam or sweet potato or just have more brown rice ..
+/- some fruit
+/- some dairy ..

Meal 4: Post Workout Shake with 35 grams whey, 1/2 cup oats, 1 banana.

I'd add some skim milk here and depending on how much banana your using increase the oats slightly .. Try getting around 70G of carbs here.

Meal 5: 5 hard boiled eggs, scoop of natural peanut butter, some oatmeal with splenda. OR Fish, steak, or chicken, a vegetable.

If your having 5 hard boiled eggs (yolks included) and the scoop of PB , way to much fat here.
If you have the Meat + Veggie , make sure you include a type of fat and some form of a carb source.

Meal 6: Lowfat cottage cheese, another scoop of peanut butter.

This is fine

Total take = 2812 cal..75 Fat..243 carbs...291 protein

Thats not includin my shakes thats just the food....with shakes comes to

Total = 3252 cal..77 Fat..249 Carbs..352 protein

many opinions appreciated ty[/quote]

Okay way tooo much protein .. drop it back down to 260 - 280G (probably still a bit more than actually needed) replacing the cals with some more fat and carbs.

Also 3G of fish oil is not enough .. take 6-10. Remember one of those is 1G of fat so it has 9 cals. Make sure it's including in your totals.
Overall a good diet, just need a bit more fruit and You defintly need some more dairy.

 

[myCATpowerlifts]

Agreed. More fat. Less Protein, you are not using that much at that weight, and not being on juice. Can be hard on your kidneys, as well as it will just be stored as fat, as protein is a calorie after all.

 

[Doublebase]

diet looks pretty good. Add some olive oil.

 

[fUnc17]

diet looks pretty good. Add some olive oil.

I agree, olive oil is calorie dense and is a great EFA

 

[z-killa]

Tom..meal 1 i added skim milk and a banana here..fish oil

meal 2 all i eat is 2 pieces of bread a day...fish oil

meal 3 add a cup of milk or a low fat yogurt...fish oil

meal 4 milk with my protein...a whole banana..up'ed oats to 3/4 cup...fish oil

meal 5 usually 4-5 egg whites and a chicken breast...some baby carrots...fish oil

meal 6 same...fish oil

ok u wanted me to down my protein but it seems like u added to it with the dairy...so i'm kinda lost there....EFA'S u'll have to explain that to me...i'm kinda new....where should i cut my pro's and increase my carbs....or is this good enough?...thanks for the help tom,func,double,cha,and cat

 

[z-killa]

or if there's anyone else that will reply to this let me know...i dont wanna be gainin weight....when i dont have to...help!

 

[Tom_B]

Tom..meal 1 i added skim milk and a banana here..fish oil

Switch the skim milk to Fat Free, No Sugar Added Plain Yogurt with Active Bacterial Cultures in the Ingredients . Add a Fat source, this could be

• Olive or Safflower Oil
• Avocado
• Nuts (Peanuts, walnuts, almonds)
• Natural Nut Butters (Peanut, walnut, almond)
• Flaxseed Oil
• Grounded Flaxseed

+/- Keep your fish oil
You can keep the banana, although If I were you I'd switch it to a berry (strawberry, rasberry, blueberry)

meal 2 all i eat is 2 pieces of bread a day...fish oil

Ok. Once Progress Stalls I'd consider taking it out of your diet. Or Look for 'Ezikel Sprouted Bread'. Once again Add a fat source here +/- your fish oil

meal 3 add a cup of milk or a low fat yogurt...fish oil

The milk is fine (so long as it's Skim) , but once I again I woudl perfer the Fat Free, No Sugar Added Plain Yogurt with Active Bacterial Cultures in the Ingredients (That 'low fat' Yogurt stuff , without the active bacterial cultures and with all that added sugar is shit.)
Once Progress slows swtich the potatoe up Like I've mentioned before.
+/- The fish oil. A little bit of fat might be beneficial depending on how long after you eat you work out.

meal 4 milk with my protein...a whole banana..up'ed oats to 3/4 cup...fish oil

Make sure it is SKIM milk. Very important. If you also want you can cut a bit of the banana out and switch the Skim milk to Fat free Chocolate Milk. The oats are good. Get rid of the fish oil. NO FAT HERE.

meal 5 usually 4-5 egg whites and a chicken breast...some baby carrots...fish oil

Switch the baby carrots to another Green Fiborus Veggie (Green Beans, Broccoli, Lettuce, Spinach etc.). Add a little bit of carbs here. Add a Fat source.
+/- The fish oil

meal 6 same...fish oil

Good

ok u wanted me to down my protein but it seems like u added to it with the dairy...so i'm kinda lost there....EFA'S u'll have to explain that to me...i'm kinda new....where should i cut my pro's and increase my carbs....or is this good enough?...thanks for the help tom,func,double,cha,and cat

You've added Dairy to your diet .. which has uped the protein content in your meals. So to balance that out Remove some portions of the meat. If your eating 1 chicken breast in a meal , then simply reduce it to 3/4 or 1/2 of the breast. Whatever it takes to keep protein between 40 - 45G per meal.
Remember only 6 - 10 Fish oil For the entire day. No more.
Keep Your main amount of Carbs around Meal 1 , 3 , 4, 5.

or if there's anyone else that will reply to this let me know...i dont wanna be gainin weight....when i dont have to...help!

If you are gaining weight that means Your eating too many calories (which I suspected .. 3250 seems a bit much). Lower your total amoutn of calories by 5 - 10% every 1-2 weeks untill you see weight loss.

 

[z-killa]

thanks tom awesome advice....i'll try that see how it goes.....if i have to reduce calories...where would i do that?

 

[Tom_B]

thanks tom awesome advice....i'll try that see how it goes.....if i have to reduce calories...where would i do that?

Never Reduce from your protein.

Keep Your Daily fat intake between 60 - 115G
Then fill in the rest of your calories with some carbs.
So when having to reduce your calories You can take away some fat or Carbs or a combination of both , just always making sure your Fat doesn't go below 60G a day.
If carbs ever get to low (I'd say around 100 - 150G a day for you) I would look into refeeds. But save this 'trick' for when you get a bit leaner (say around 12%) .. right now at around 20% BF you shouldn't have to much of a problem losing fat and retaining your LBM.