what should i change on my daily routine

[Caleb56]

meal 1
oatmeal w/o salt
31g 100% mega whey protein
16 oz skim milk
meal 2
6 egg whites
31g 100% mega whey protein
skim milk
4 tsp salsa
2 oz ham
meal 3
31g 100% mega whey protein
small bar metrx bar 19g protein
grilled chicken dinner
canned corn .5 cups
piece of ham

now by meals i dont eat this all at once i usually eat some before and after but this is how i have it set up. Im 183 5`9 and im trying to lose weight and gain more muscle. I am in excellent condition. I run 3 miles and do upper body workout every other day. What should i change

 

[DWIPump]

Not sure what you mean by before and after? But if you are trying to lose fat and maintain muscle you need to eat 5-7 meals a day. Make sure that you are gettin 1gram of Protien per lbs of body weight and spread it out evenly through your meals. Also make sure you get a good amount of carbs after your workout. You "MUST" add more green veges to your diet!!!!! Maybe throw some broc in your eggs and I would get rid of the corn and replace it with a salad w/ some romaine, spin and broc. Just a few ideas for you.

Good luck!

 

[Jodi]

I am repeating alot of what DWIpump said but it can't be stressed enough.

First of all you need to eat 5-6 smaller meals per day spread out 2.5-3.5 hours apart. Secondly milk, ham and corn are not good choices to lose bodyfat.

Also, you need to eat 1-1.5 G protein per pound of of bodyweight and that should be spread across the 5-6 meals evenly. You need to add green veggies and some healthy carbs. How old are you?

Did you read the Newbies Start here sticky at the top of this forum? I would suggest it.

 

[Caleb56]

ill explain

I am eating 5 to 6 meals I have this Crosstrainer program and I do eat green vegtables just not that day probably I mean the other day i ate green beans. I mean the way i set it up was just to see how much the calories and carbs and fats were in the foods. I usually get a good measure of protein in a meal but i cant seem to even it out during breakfast so i usually drink 16 oz of milk with my protein. I do not eat those meals all at once it would not fill me up if that were the case. I split them up into 5 to 6 meals.Oh yea how can ham be bad if I only eat 2 oz it only gives 2 grams of fat, 8 grams of protein and 0.9 carbs. I will eat salad but i wont eat the dressing because i believe it contains too much fat.All and all i got 192 grams of protein yesturday does that sound like enough?Im 18 years old.My daily intake should be 1692 calories, 169.2g protein, 37.6g fat, and 169.2g carbs


By the way ive lost 1.6 pounds in 5 days doing this but ill be sure to eat more greens. I know i need to get some yams for carbs etc.
this diet is called protein power diet and im suppose to consume 40% protein 20% fat 40% carbs

 

[Jodi]

Well you can still do a 40/40/20 but without all the sugar in the milk and better veggies than corn. Slow burning carbs. I don't see 40% carbs in that plan either. There are alot of salad dressing that are low fat and low carb. I have one right now that is Ranch and its only 1.5G Fat for 2 tablespoons and no carbs in it whatsoever.

If you would like some assitance with your plan, please post it in a meal by meal format including quantities and totals and meal time if you can.

 

[Caleb56]

much of this is easier said than done on my budget but ill stick to the milk and cut the ham out after all the milk helps my muscles. Trust me im pretty big muscle wise.Ill wait and if the diet stops working if it does ill go even harder. Its all about getting ripped.

 

[DWIPump]

Caleb,
How old are you and what are your stats?
Hgt
Wgt
BF%
waist
so-on