my diet advise please

[plpong893]

i dont think im eating enough but i try to get my six meals in every day. let me know what you guys think. i currently work out about 5-6 days a week one day i'll lift hard with about 25 minutes of cardio. the next day ill do about 45 minutes of cardio with some abs or a light lifting session.

Meal 1 6:45-7:15 5 egg whites one yolk slice of wheat toast one slice of cheese in the eggs for flavor

meal 2 9:30- 10 oatmeal and a whey shake (dont have anytime time here to eat its the busy time at work so cant do much)

Meal 3 12:45-1:15 1 boneless chicken breast servering of brown rice and a veggie i change it up all the time i love the greens

Meal 4 3-3:30 pretty much the same as one above
gym right after work about 4:45 get out around close to 6

Meal 5 5:45- 6:15 pwo shake that has yogert some berries 40 grams of protien

Meal 6 8:30-9 just some chicken or lean ground beef

I'm trying to loose about 15 pounds by july going on a cruise and want to be leaner. i started out about 2 years ago at 270 im now about 225-230 feel way better but have more to go ot reach my goals

[go Yankees]

Jersey, my home state, my neck-of-the-woods, my stomping grounds...lets see...looks like you are eating enough to maintain weight loss,

Originally Posted by plpong893

i dont think im eating enough but i try to get my six meals in every day. let me know what you guys think. i currently work out about 5-6 days a week one day i'll lift hard with about 25 minutes of cardio. the next day ill do about 45 minutes of cardio with some abs or a light lifting session.

what kind of a split do you have? push/pull/legs? different body parts?

Originally Posted by plpong893

Meal 1 6:45-7:15 5 egg whites one yolk slice of wheat toast one slice of cheese in the eggs for flavor

I'd add another slice of wheat toast here, and probably more whole eggs or egg whites. 4 whites and one whole egg isn't a whoooole lot of protein first thing in the morning

Originally Posted by plpong893

meal 2 9:30- 10 oatmeal and a whey shake (dont have anytime time here to eat its the busy time at work so cant do much)

fair enough...you could also invest in a quality MRP, such as Up Your Mass by MHP -- it adds about 620 calories per shake, very very little sugar, quality carbs, just tastes a bit chalky, that's all

Originally Posted by plpong893

Meal 3 12:45-1:15 1 boneless chicken breast servering of brown rice and a veggie i change it up all the time i love the greens

if you want more food, you can add more rice...if you want to mix it up a bit, try fish (tilapia, salmon, orange roughie) or lean steak

Originally Posted by plpong893

Meal 5 5:45- 6:15 pwo shake that has yogert some berries 40 grams of protien

what else is in your PWO shake? The only thing about yogurt is I'd be worried it slows the uptake of protein after my workout...also, are you taking any simple carbs here, apart from the berries?

Originally Posted by plpong893

Meal 6 8:30-9 just some chicken or lean ground beef

I'm not sure if this is your last meal before you go to bed, but so far you're a little low on fats in your diet...you could add some flaxseed oil here if you could stomach it, switch up the meat for cottage cheese and almonds, or even go with salmon or some other kind of fish here

Originally Posted by plpong893

I'm trying to loose about 15 pounds by july going on a cruise and want to be leaner. i started out about 2 years ago at 270 im now about 225-230 feel way better but have more to go ot reach my goals

do you take a fat burner? how long have you been working on losing this weight? has your progress been steady?

good luck

[plpong893]

i been working on this weight hard for a couple weeks but steady at the gym and eating better for the past two years.

i do push pull legs with cardio days on the light days.

meal six is my last meal even though im 22(as of today) im busy with school and work so im in bed by 1030 11 unless girl friend keeps me up

i also used clen/t3 and eca a few months back but gave me head aches during the clen t3 weeks. might try it again.

some weeks i goto the gym 7 days is this too much. i wake up so early on sundays i'll just go because im bored

thanks for the good post

[ROCKILLER]

I'd say youre going too much. If you cut down the days to 3-4 your muscles will have time to recover and grow. Right now I go Lower body, day off, upper body, cardio. Its a 4 day cycle but my schedule isnt really set in stone these days so it works from me. Why not make sundays one of your lift days and make one of your off days during the week. That way you have planty of time for sleep and pleasing the GF. I would just lift on lift days and just do cardio on cardio days. As you drop weight you may need to up the cardio as you body gets used to it so dont kill yourself now. Your goal is very realistic and I dont think you'll have a problem.

As far as diet, I like a protein shake with a scoop of protein, a cup of oats and a cup of milk first thing in the morning. put it all in a blender for like 15 seconds and then you just pound it (not as fun as a beer though). then some eggs after.

[xxxkazxxx]

Originally Posted by ROCKILLER

As far as diet, I like a protein shake with a scoop of protein, a cup of oats and a cup of milk first thing in the morning. put it all in a blender for like 15 seconds and then you just pound it (not as fun as a beer though). then some eggs after.

Huge thanks for that in another oats thread RK. I was gagging the oats down cooked in water. Didnt even think of blending them up. I actually thought you HAD to cook them. Now I'm throwing them in a blender with no fat skim milk, protein powder, a frozen banana & some almonds & down the hatch. Too Easy! The tips from all you old hands do get used & certainly do at times, make a difference. I don't think I would have lasted gagging down those plain ole cooked oats spoonful by spoonful.

[ROCKILLER]

Thank you but it wasnt my idea, I read it on here somewhere. I've lifted weights on and off since high scool (7-8years) but I never paid attention to much besides going to the gym and I've eaten like crap most of my life. I'm still learning as much as you are but I'm glad I could help.

[plpong893]

Originally Posted by ROCKILLER

Thank you but it wasnt my idea, I read it on here somewhere. I've lifted weights on and off since high scool (7-8years) but I never paid attention to much besides going to the gym and I've eaten like crap most of my life. I'm still learning as much as you are but I'm glad I could help.

started doing the oat in my shake mixture, first time was a little rough for me. by the third fourth it was great just mix and chug.

well with holding back on the drinking havent drank since my birthday april 13th which is crazy hard living in a frat house and little extra cardio 1 hour 3 times a week with 25 minutes slow pace on training days. im down about 4 lbs already should hit my goal in good timing.

also started flaxseed oil at night and upped my egg whites to 6 still with one yolk.

[xxxkazxxx]

Originally Posted by plpong893

started doing the oat in my shake mixture, first time was a little rough for me. by the third fourth it was great just mix and chug

Secret i found, is a good blender. And I blend the oats first into a fine powder. Then add everything else for another blend. Preferably for as long as possible so it dosn't taste grainy. The one thing that keep's me eating properly, is my determination at each meal to find the small simple things you can do within the diet guidelines to make something more tolerable to eat. Especially since you know you'll be eating it day in day out!

[fog_hat1981]

Originally Posted by xxxkazxxx

Secret i found, is a good blender. And I blend the oats first into a fine powder. Then add everything else for another blend. Preferably for as long as possible so it dosn't taste grainy. The one thing that keep's me eating properly, is my determination at each meal to find the small simple things you can do within the diet guidelines to make something more tolerable to eat. Especially since you know you'll be eating it day in day out!

That's a great way to do it - just remember that this essentially raises the placing of the oats on the GI index. The whole point of eating oats in their normal form is to keep them low on the GI index. Once you grind them up they are more easliy digested - I just don't know how significant this issue may be. In my opinion, it shouldn't be a life or death situation and as long you are happier to eat them this way then keep on keepin on .

[xxxkazxxx]

Originally Posted by fog_hat1981

That's a great way to do it - just remember that this essentially raises the placing of the oats on the GI index. The whole point of eating oats in their normal form is to keep them low on the GI index. Once you grind them up they are more easliy digested - I just don't know how significant this issue may be. In my opinion, it shouldn't be a life or death situation and as long you are happier to eat them this way then keep on keepin on .

No thats a great point. I NEVER would have thought about it that way. I tend to get concerned about wether or not to cook certain things, but I never thought about the surface area ratio of foods. Like you said though, not sure how significant the issue is, but i do understand what you mean and can definately see the sense in that.

[ROCKILLER]

It would be interesting to see some biological study showing the digestion of raw, cooked and ground oats. I'm sure you could even do a simple test if you could mimc the acidity of the stomach and see what happens. I know there are some chemists around here.