New Summer body

[dj_diablo54]

Hello everyone just like to thank everyone for all there help. I lost 35lb's since journey and have added weight on all my lifts (bench 365)but I have kinda platoued at 187lbs I got my body fat done(capilars) 14.3 What changes to my diet should I make to help me drop the extra pounds?

2 eggs

4oz of meat

1 piece of wheat toast
8oZ milk

Rice cake with peanut butter

Cardio 45 min

4oz of meat

1 piece of wheat toast

8oZ of milk

Rice cake with peanut butter

Weights

Protein/ creatine shake
_
8oZ of meat
Salad with low fat dressing
Baked potato (I cut out the potato last week)
8oZ of milk

 

[atherjen]

First off Congrads on the progress thus far! thats great!!

as for suggestions:

the toast, rice cakes and milk need to go.
if its a baked potato it should be sweet potatoes
switch your carbs to better complex sources like brown rice, old fashioned oatmeal, All bran , seet taters, beans/legumes and fiberous fruit.

ALso.. you need carbs AFTER your workout. not just a shake. and then remove the milk and potato in your last meal and add in more fiberous veggies.

I dont see any decent form of EFA's in your diet either..

could you post your diet better like this:
meal 1:
meal 2:
..etc. note the time, how much you ate, and when you trained!

 

[HoldDaMayo]

what kind of milk bro? I feel that 1 cup of non fat milk first thing in the morning and after a workout works well for me, I still manage to be able to lean out pretty well...

 

[Hanz29]

did you add cheat days where you eat an extra couple hundred kcals----once every 7-10 days

Where's Jodi? She's good at this

Try that High Intensity Interval Training- I have yet to try it but i'm gonna implement that next-

 

[aggies1ut]

Hell, Jodi can rip a diet to shreds and fix it for ya. lol

 

[Vieope]

I think that there is not enough calories.

 

[Hanz29]

maybe if you take 2 weeks slowly increasing the food you eat- you will get a metabolism boost- after that slowly cut it back again and include the cheat days-

I agree with Vieope....you need to add more food anyways-

 

[dj_diablo54]

7:30 am
2 eggs
4oz of meat
1 piece of wheat toast
8oZ milk(non fat)

10:30 Rice cake with peanut butter

11:30(Lunch break)Cardio 45 min

1:30
4oz of meat
1 piece of wheat toast
8oZ of milk(non Fat)

4:30 Rice cake with peanut butter

5:00Weights

6:15Protein/ creatine shake
_
7:30
8oZ of meat
Salad with low fat dressing
Baked potato (I cut out the potato last week)
8oZ of milk

Since i need to replace some iteams and add food what should I do?. what foods would work best and replace some of these bad foods?. I do have a cheat day on Sundays where my intake is a bit more with carbs and fats.

 

[atherjen]

7:30 am
2 eggs
4oz of meat
1 piece of wheat toast
8oZ milk(non fat)

are those 2 whole eggs? I would cut back to only 1 yolk. drop the toast and add in old fashioned oatmeal. you may even want to consider cutting the milk.
what kind of meat?

10:30 Rice cake with peanut butter

11:30(Lunch break)Cardio 45 min

rice cakes need to go. how much peanut butter? is it natural? need more protein as well.
aslo you want to consider changing this snack a lil earlier. around 10 since you are doing cardio at 11:30

1:30
4oz of meat
1 piece of wheat toast
8oZ of milk(non Fat)

what kind of meat? drop the bread and opt for brown rice, sweet potatoes, bran or beans and legumes.Id personally drop the milk and add a small peice of fruit perhaps. how about adding in some fiberous veggies too??

4:30 Rice cake with peanut butter

5:00Weights

this needs to go. you need more lean protein and complex carbs(suggestions I made before-only a small amount though)

6:15Protein/ creatine shake
_
7:30
8oZ of meat
Salad with low fat dressing
Baked potato (I cut out the potato last week)
8oZ of milk

ok POST workout you need those carbs!! move the potato with your shake right after training. or some other carb source. nooo fats at this time!!

-drop the milk in your last meal, add in lots of veggies and some healthy fats. olive oil, flax seed oil, hempseed oil, Udos oil.. or you could look into getting some fish oil caps(smart move).

 

[kvyd]

id say cut the milk to maybe once a day in the morning. no more rice cakes. and more egg whites meal one.

 

[kvyd]

?is there a problem with 100% whole wheat toast?

like how would it compare to oatmeal or brown rice?

 

[Flex]

Damn, i'd wither away on that diet.

I dont know why milk gets such a bad rap, but personally i think its a good no-fat protein source

 

[Big Baby]

replace those rice cakes with some cottage cheese. rice cakes are useless. but i can't see why you aren't losing weight, thats not very much food. make sure you aren't cheating on a daily basis, sometimes that can sneak up on you with one oreo here or one piece of candy there it doesn't seem like much but it adds up.
good luck.

 

[dj_diablo54]

I have not been cheating I have been very strict on my diet and I had some good news yesterday. Although my weight has not dropped much but my body fat has. So I am on the right path and now with the suggestions by atherjen and the rest of people I hope that I can continue on the right path. I have also added fish oil into the mix. One question on that how much Mg should I take a day?