My Diet Menu For Fat Loss. Help!!!!!

[bookstar]

Hi everyone,
I am posting my menu for all to see and maybe some of you will have some input on whether I need to change something that may be slowing my fat loss progress down. Just so you know, my diet menu is for fat loss only. I am not wanting to bodybuild and bulk with muscle. I just want the slim and toned look with a low body fat percentage. Any feedback, suggestions or approvals will be very appreciated. Thank you!!!

Day 1 Sunday

6:45am- ECA Stack & Workout


8:00am- Oatmeal 1/2 cup
(350 Calories) Whey Protein 1 scoop
1/2 tbsn flax or safflower
1/2 orange
Misc. supplements

10:00am- ECA Stack


10:30am- Tuna or Chicken sandwhich
(355 Calories) Medium salad
Almonds 1 tbsn
1/4 tbsn flax or safflower

1:00pm- 3oz chicken breast
(360 Calories) 1/2 cup cooked brown rice
1 cup broccoli or cauliflower

2:45pm- ECA Stack

3:30pm- 1 Myoplex Shake
(270 Calories)

6:00pm- 1 Yogurt (fat free)
(170 Calories) 1/2 cup 2% Cottage Cheese

8:00pm- Whey Protein 1 scoop
(200 Calories) 1 Hard Boiled Egg
2 Fish Oil capsules


Day 2 Monday

Same as Day 1 except 6:00pm ??? No Yogurt. Instead eat 1 fruit (apple or orange) in place of the yogurt (every other day).

Day 3 Tuesday

Same as Day 1 except 3:30pm ??? No Myoplex. Instead eat 1 Zone Bar and 1 Orange in it???s place.

Day 4 Wednesday

Same as Day 2 except add one Strawberry Protein Shake (427 Calories with ratio of 40% Carbs, 30% protein, and 30% fat ) anytime before 6:00pm implementing the Zig Zag Method for more calories to prevent starvation mode.

Day 5 Thursday

Same as Day 1 Exactly!

Day 6 Friday

Same as Day 2 Exactly except No ECA Stack!

Day 7 Saturday

FREE DAY except drink 1 Ensure for breakfast and 1 Zone Bar for one of the meals. Keep free meals to a maximum of 2 meals or less. (No Myoplex or Whey Protein This day) No ECA Stack!
*Note: Drink plenty of water and exercise this day!

 

[Machher]

Post the total protein, fat and carb you have each day.

Exercise more. Only way fat is going to come off, is exercise. Once a week is far from enough.

 

[bookstar]

Re-

I get about 150 grams of protein a day. I exercise evryday, not just once a week. I do agree that exercise enhances the speed of fat loss. But at least 50% is in your diet as well. I have the exercise down. i just want to make sure my diet is good too for a total harmony of maximum fat loss.
Thanks for the reply

 

[bookstar]

Oh, I forgot that you had asked for the carb and fat also. Basically I am getting about a 40% carbs 30% protein 30% fat ratio. I am losing weight and fat. I just want to make sure there is nothing else that I should change in order to speed up the results, that's all.

 

[russianalex]

I am not really an expert in this but my buddy told me that for good results you need a good protein filled diet. this is chicken, beef, fish (especially tuna), and things like that. dont waste your money on protein bars and shakes because they are not useful
excercize the sme muscle groups for 4 days in a row and then have 1 off day nad then continiue
also do SOME cardio because you dont want to do too much it will not give you the results you want
dont force yourself when you are lifting because it will tear your muscles and you will not be able to move them for about 4 or 5 days and this will throw your whole routine off. make sure you know how much you can lift, and if you can for example bench like 140 max dont do 120 for 3 sets 8 reps
if you can do 140 then do about 3 sets 8 reps of 80
by the end of the last set you should be getting tired.
dont really push yourself too hard because once again muscle ripping is not a good thing
if you need any more advice thne feel free to write to me in private comments or w.e i just got on this site like 20 mins ago

 

[Duncans Donuts]

dont waste your money on protein bars and shakes because they are not useful

excercize the sme muscle groups for 4 days in a row and then have 1 off day nad then continiue

dont force yourself when you are lifting because it will tear your muscles and you will not be able to move them for about 4 or 5 days and this will throw your whole routine off. make sure you know how much you can lift, and if you can for example bench like 140 max dont do 120 for 3 sets 8 reps
if you can do 140 then do about 3 sets 8 reps of 80
by the end of the last set you should be getting tired.

dont really push yourself too hard because once again muscle ripping is not a good thingif you need any more advice thne feel free to write to me in private comments or w.e i just got on this site like 20 mins ago

This is, without hyperbole, the absolute worst training advice I've ever seen.

 

[Mindless]

"I am not really an expert in this but my buddy told me that for good results you need a good protein filled diet. this is chicken, beef, fish (especially tuna), and things like that. dont waste your money on protein bars and shakes because they are not useful
excercize the sme muscle groups for 4 days in a row and then have 1 off day nad then continiue
also do SOME cardio because you dont want to do too much it will not give you the results you want
dont force yourself when you are lifting because it will tear your muscles and you will not be able to move them for about 4 or 5 days and this will throw your whole routine off. make sure you know how much you can lift, and if you can for example bench like 140 max dont do 120 for 3 sets 8 reps
if you can do 140 then do about 3 sets 8 reps of 80
by the end of the last set you should be getting tired.
dont really push yourself too hard because once again muscle ripping is not a good thing
if you need any more advice thne feel free to write to me in private comments or w.e i just got on this site like 20 mins ago"



Giggle.

 

[JLB001]

Let's see....are you male or female? Height, weight and goals???

 

[bulletproof1]

This is, without hyperbole, the absolute worst training advice I've ever seen.

thats what i was about to say until i saw you beat me to it.

 

[CowPimp]

I would eat breakfast before working out to reduce the chances of losing any muscle mass. Although I know you don't want to gain muscle, you don't want to lose it either.

Also, as someone else said, what is your age, sex, weight, and body composition?

 

[bookstar]

I am a male, 29 years old, 5'7", and I weigh 190. I would like to get down to about 150 or 160lbs. *note: i don't want big muscles. Just toned and much skinnier.
Thanks guys!

 

[CowPimp]

Try eating 2000-2300 calories per day. A low calorie diet like that is setting yourself up for weight gain. Your metabolism is going to slow down too much.

 

[bookstar]

Re

Yea, but my problem is I am never that hungry. I find it extremely difficult to eat 2000 calories per day, even when I work out 5 days a week. Maybe I can drink a liquid of some sort. It might be easier to get down when I am not hungry.
Also, I believe the metabolism slows down on a lower calorie diet, but that is not what causes weight gain. What causes weight gain is when the person goes off their diet after a long period of a low calorie diet and takes in more calories then they should.
A few years ago I lost all my weight and not much muscle (because i was taking the ECA stack, lifting weights, and eating lots of protein) and I was only eating about 1600 to 1800 calories. I was very healthy, lost weight and fat at an ideal rate, and had muscle to show.
Unfortunately A year ago a got divorced which caused me to stress out and I started bindging, and so I gained all my weight back. Now I am happily re-married and I am back on the exact same diet I was back then and seem to be doing well.
I guess I just want to perfect my diet and make it a little better then before. The amount of calories I consume (1700) will work for me, but remember I zig zag it and consume an extra 400-600 calories every 4th day, and on top of that I give myself a free day one a week where I will have a couple meals of what I want. I usually consume about 2600 to 3000 that day. That is probebly why my low calorie diet works. Tom Venuto explained very well why the zig zag method works. It's a great thing to do so your body never goes into starvation mode for very long!

thank you!

 

[squanto]

speaking from my personal experience, if you dont feel that you can eat enough, DONT try to drink your meals. i used to drink whey supplements all the time, and it would make me never want to eat a real meal. after cutting them out for a week or so, i got my appetite back completely. it's weird, but thats what happened to me. most people will probably disagree, because whey is good for most people, but it really screwed me up.