Diet Outline

[dr doom]

I outlined my current diet. I really needed to try something new, I havent been able to cut body fat like I would want. Input is welcome.
6am
16oz of skim milk with 2 scoops of whey
8am
50/50 mix of granola and cream of wheat
10am
1 piece of wheat bread with low fat margarine
an apple
12pm
brown rice, ground chicken and california blend veggies
2pm
1/4 cup of mixed nuts
3pm
workout
6pm
vegetable soup w/ chicken
2 scoops of whey with water
8pm
70/30 mix of fat free pudding and 1 scoop of whey

daily break down
calories 1700
protein 180g
carbs 185g
fiber 20g
fat 35g

overall i think it will work except that i need more protein. i dont know let me know what you guys think, im not an expert with this stuff. im just trying to find whats going to work.

[USD610]

Originally Posted by dr doom

I outlined my current diet. I really needed to try something new, I havent been able to cut body fat like I would want. Input is welcome.
6am
16oz of skim milk with 2 scoops of wheymilk make a lot of people look soft, not the best choice to drop body fat
8am
50/50 mix of granola and cream of wheatMOst granolla is high in sugar
10am
1 piece of wheat bread with low fat margarine
an appleone piece of wheat bread is only @13g carbs. Not really enough for a meal IMHO
12pm
brown rice, ground chicken and california blend veggies
2pm
1/4 cup of mixed nuts Add some protein here
3pm
workout
6pm
vegetable soup w/ chicken More then likely very high i sodium, might ant to rethink
2 scoops of whey with water
8pm
70/30 mix of fat free pudding and 1 scoop of whey milk once again

daily break down
calories 1700
protein 180g
carbs 185g
fiber 20g
fat 35g

overall i think it will work except that i need more protein. i dont know let me know what you guys think, im not an expert with this stuff. im just trying to find whats going to work.

all in all id say try to stick with oatmeal, whole wheat pasta, brown right, whole wheat bread for you carbs. Up you protein level. At that level with 1.5g per lb of body weight being the lowest amount recomended to grow/maintain, you would have to weight around 120lbs. It would also help if you would post you stats

[Anabolic]

I would just second what USD said, 1.5 is necessary per lb, sub out slower digesting carbs for the sugars- it will increase your carb sensitivity, which in turn will make sugars postworkout unnecessary and will reduce your risk for laying on fat from insulin. Carbs seem relatively high for a cut/ fat seems low. Also calories seem very low overall unless you are a female, cutting calories should be no lower than 15% below maintenance, especially for just beginning. I have no problem with sodium but it should be eased up on when you are trying to reach your lowest bf peak. Please let us know what your maintenance calories are.

That diet violates many dieting rules. Not everyone supports carb cutoffs but in my opinion, insulin release late at night will block GH release which may lead to fat gain. Try tuna/canola mayonnaise, steak, chicken and some form of fat, protein powder/olive oil for those later meals. Carbs and fats should not be eaten together especially later into the day. Fat should be much higher, on a cut, fat is 40-50% of total cals for me.

[Kuzin Tarell]

I personally think you should revolve those carbs around your workouts like PWO and PPWO and days you don't lift up your fats and protein as well as lowering the carbs. Also, if you can , look into Ezekiel bread on top of what USD suggested. It has a super low GI rating ( I think in the 20's or something like that).

[Double3]

You need to be eating protein in every meal.

1.5 -2g per lb protein.

Add some fish oil. 10+g

[dr doom]

well we can start with this, my stats are:
height: 6'00 weight: 232lbs 18%bf
i have been trying to perfect my diet forever. i always seem to get bad information from people.
should just eat twice before my lunch then? And then what should i do before my workout? after workout should i maybe just stick to chicken breast and something like green beans? i have never been the greatest with this type of dieting. i utilized the atkins diet to lose 140lbs and i have gotten pretty hard with my terrible diet thus far. i know if i can really concentrate on this aspect i can shed this damn body fat. thanks for all the help so far, its greatly appreciated!

[Kuzin Tarell]

More timed carb diet options - Iron Addicts Forums

Common Sense Dieting - Iron Addicts Forums

Not sure if you have ever heard of a trainer called Iron Addict , he has this diet written up called a Timed Carb Diet. In a nutshell, you revolve your carbs around your workouts on the days you do lift like Post Work out and Post -Post work out. The rest of your carbs should be low on non work out days since you are not actually working out and not being as active. You mentioned you lost a lot of weight doing an atkins type of diet so it sort of goes along those lines on non workout days. But depending on you on non workout days your carbs can range from 30-100, it really depends on how well you do with carbs.

[Narkissos]

First off.. props on sticking to an eating plan.

Secondly.. props for losings 140 lbs. That's a whole person you shed. That's frigging AWESOME!

Thirdly.. mad props for asking for advice...and not acting like an asshole when the advice came across as difficult

A lot of people do it.

A lot of people don't truly want to lose weight I've found.

Props and rants aside.. your diet critique:

I'm looking at what you posted and the first thing i see is 'bad' food combinations.

Since eating 'right' is a lifestyle change, it's gotta be preceded by an alteration to your thought process.. That'll help you make the right choices subconsciously.

You're currently at a place where you just need a couple small changes to start the fat-loss going.

After being on atkins i don't think you require anything as restrictive... just a more intelligent approach.

Firstly... balanced meals: equal amounts of lean protein and vegetables... some complex starches..and small amount of fat.

e.g. meal structure at base would be:

protein: chicken/turkey/cottage cheese/eggs (restricted use)
+
veggies
+
oatmeal/barley flakes/whole wheat crackers/potatoes/rice/whole wheat pasta/fruit (semi-restricted use)
+
fish oil/egg yolks/avacado

Food combinations would look like that.

That's to make it absolutely simple.

When fat loss stagnates.. then you can look at carb-cycling etc.

I'll poke about at your diet as an example of what i'd change on the short-term:

Originally Posted by dr doom

6am
16oz of skim milk with 2 scoops of whey

Sugar + protein is what this meal contains.. No fiber nor fat to slow gastric emptying.

Complete amino acid profile... not a complete meal though.

Drop the milk.. add a complex carb source.

..Oats for example.

Originally Posted by dr doom

8am
50/50 mix of granola and cream of wheat

Two carb sources... no added complete proteins.

i.e. another sugar-dominant meal.

Two insulin spikes back to back.

Fat central

Drop one of the sources.. and add a lean protein choice: eggwhites.

BANG.. you have a more feasible meal choice.

Originally Posted by dr doom

10am
1 piece of wheat bread with low fat margarine
an apple

Carbs + Carbs + Carbs

So far.. frequent feedings..But nothing of substance.

Drop the bread and margarine... add lean protein.

Like a cup of cottage cheese w/ sugar-free jam in it... Top it with that apple.

A yummy high-protein snack.

Originally Posted by dr doom

12pm
brown rice, ground chicken and california blend veggies

Best meal so far.

Originally Posted by dr doom

2pm
1/4 cup of mixed nuts

Minimal protein.. more fat than anything else.

Far from a meal.. and not the greatest pre-workout meal.

On the technical side, fats just prior to working out blunt the nitric oxide release.

Also.. limited protein intake prior can't do much for the support of protein synthesis.

Think food for fuel buddy.

Add some egg whites here.. or a scoop of protein powder.

Or change the meal altogether.

Originally Posted by dr doom

3pm
workout

6pm
vegetable soup w/ chicken

2 scoops of whey with water

You're trying to push too much protein here... and not enough at other times of the day.

You're also doing the opposite with carbs.

i.e. you're eating carbs at least appropriate times.. and none post-training when you need it.

If you refer to the previous analogy: "food for fuel"... think of post-workout as refilling the tank.

Originally Posted by dr doom

8pm
70/30 mix of fat free pudding and 1 scoop of whey

I guess that is decent.

Provided the fat-free stuff isn't the sugar-loaded stuff you see on your local supermarket shelf.


Good Luck

-CNS

[Narkissos]

Originally Posted by dr doom

well we can start with this, my stats are:
height: 6'00 weight: 232lbs 18%bf
i have been trying to perfect my diet forever. i always seem to get bad information from people.

Originally Posted by dr doom

daily break down
calories 1700
protein 180g
carbs 185g
fiber 20g
fat 35g

232 lbs... 18% bf

= 190 lean body mass.

= a caloric need of about: 2300 kcals

So first off.. Your calories are too low.

I gave you the kcal count total and the per meal suggestions..

So work backwards from there

Add cardio 3-5 times per week.. and weights 3-4 times per week..and you're good to go.

Good luck

-CNS

[dr doom]

all i can say is wow! thank you all so very much for all this great information. i will be going through this and making changes that are much needed and i will restructure my diet plan.