Requests for Diet

[Smoke T/A]

Hello this will be my first post on this board i have read alot and it is very informative. Please give me a diet to follow.

Back ground I'm 25 5'11" 210 lbs. Male not sure on the body fat if i had to guess would be between 20-25%


My goal is to lose 15-20 lbs of fat while maintaing or increasing strength and lean muscle mass.

I would like to start dieting soon as my availabilty to a gym has opend up. I like most foods except for tomatoes and onions every thing else is good.

Here is currently my diet

8:00
2 peach fruit cups
Other days i don't eat break fast

10:30
Wild rice with chicken or PBJ sandwich on white bread.


6:30
Spaghetti
some times steak

7:30 go to the gym and do 30 min of cardio and then lift free weights for another 30-45 min.

Thanks in advance for any responses.

Joe

[psyko1]

well first off 3 meals a day isn't going to help add 3-4 more meals. instead of fruit cups eat a cup of oatmeal w/splenda not sugar, and egg whites or a protein shake. and don't skip breakfast! the wild rice and chicken is better than pb sandwiches stick with that. your "3rd" meal stick with the steak it's better than spaghetti, just add some veggies to it. if possible try to split up your cardio and wieght training to am and pm. if not, i personally would say to lift then do moderate cardio for 20-30 minutes after.

[JUICE]

Originally posted by Smoke T/A


Here is currently my diet

8:00
2 peach fruit cups
Other days i don't eat break fast

10:30
Wild rice with chicken or PBJ sandwich on white bread.


6:30
Spaghetti
some times steak

7:30 go to the gym and do 30 min of cardio and then lift free weights for another 30-45 min.

Thanks in advance for any responses.

Joe

theres a big huge gap between 10:30am and 6:30pm. R u working these hours and cannot eat, cause thats a problem most of the time. I went through that about 2-3 years ago working fulltime at the mall. Couldnt eat only on lunch break.
After time i got a full time job that allowed me to still eat my 6-7 meals per day.

I'd say add more meals to ur diet bro, maybe starting off eating every 4 hours. Little by little adding more meals, to around 6 total. U need to moderate ur carbs, up ur protein, and eat the good fats.

1) breakfest, having nothing not only drains u through the day but limits u from achieving ur goal. U want to maintain/gain ur muscle, not lose it so its best to have some good amount of protein in the morning. A shake will so, egg whites, oat meal, etc. Have 2 whole eggs with some egg whites and a shake.

2) tuna is another good protein source i like and is cheap.

3) take ur good fats, fish oils, flax oil, etc. Those are better than the bad ones, u dont wanna gain the wrong kind, hard to get rid of fat.

After the gym, try taking a shake or a high protein meal to feed ur worked out muscles. Try working out first then like Pyscho said, do moderate 20-30 minutes a day cardio.

[Smoke T/A]

Thanks for the suggestions.

I work from 6am-3pm M-F I could eat a few meals in between 10:30-3 here at the job. So i should eat 6-7 meals a day so that gotta mean i space them 4 hours apart????

I don't get a chance to go to the gym untill around 7-7:30pm every day.

What kind of protien shake would you reccomend and when should i drink one? Also what is the best place to buy it from?

Also would it help if i took any suppliments?

After I loose some of this weight I will be looking to bulk up to around 200.

Thanks Again!

[psyko1]

the spacing should be 2 hours if possible 3's fine too but i'd say 2. depending on what kind of job you have it's easy to maintain since you should be getting a break every 2 hours. protein shakes really depend on you as far as taste, just check the carbs/sugar to make sure their not too high. drink them whenever you want, they're really for convenience.
http://www.superiormuscle.com/vbulle...threadid=22402
lucky you
as far as supplements, aside from protein take a good multi-vitamin, and some fish or flaxseed oil. you could try a thermogenic to help but really diet is what's going to make or break your goals.
you weigh 210 so at least take in 210gms of protein a day. aim for around 300 though. it's actually easier than you think. 2 chicken breasts and 2 cans of tuna is 144gms of protein. you're already half way there. diets get boring but keep your goals in mind.