My Diet. Needs some help...

[Gainward]

Ok ive spent some time lookin around here, but there seems to be alot more "bulking diets" than those tryin to drop a few. So i figured i would post up and see if you guys have any words of wisdom.

Stats

Im 19 5,7" 215lb I got no idea what my BF% is, but you can assume its pretty high =P,

Goals

My current goals are to drop down to the 195-200 range, with out loseing muscle.

Basal MEtabolic Rate

I did the math came out to 3601.29

food availability

Only thing i cant eat is salad. Ive tried, and tried, but i just cant eat the stuff. As far as whats available im in college so luch is pretty much at the mercy of what they have in the food place. Out side of that only thing is im in college so im not exactly rollin in the cash.

diet time length

I dont wana put a deadline on it or anything like that. If im seeing steady progress i'll be happy.

cardio type

Im in the gym about 4 days a week. Mon-Thurs. I go early in the morning before my classes start 6:30-7am ish. Ive been doin cardio for about the first half of my work out then i hit the weights a bit and head off to class.

ergogenic aids/drugs

None atm.


Ok just to give you guys an idea of what my current diet looks like.

Morning- 2 eggs, im normaly runnin late so i throw em on some bread and eat otw to school/gym

Lunch- normaly a chicken sandwich or burger

Mid afternoon- i normaly have a baked potato when i get home.

Dinner- This changes alot. Depends on who is cookin, where i end up. Im sure you guys know what i mean. It includes pasta alot though.


Any tips would be wonderfull. I know im prob eating very wrong.

[BodyJBbuild]

thats no diet at all

[BBAddict]

This was a thread that I got some useful input on my cutting diet this spring. That worked great for me as a high protein/low carb cutting diet. Obviously the right diet depends on your personal goals and your exercise routine.
Cutting diet.
Here is another thread with a bunch of diets from people with different goals.
THE OFFICIAL, WHAT HAVE YOU EATEN TODAY THREAD.

Put something together with that info that you would and could follow and we'd be happy to provide some feedback.

[JUICE]

Originally Posted by Gainward

Ok just to give you guys an idea of what my current diet looks like.

Morning- 2 eggs, im normaly runnin late so i throw em on some bread and eat otw to school/gym

Lunch- normaly a chicken sandwich or burger

Mid afternoon- i normaly have a baked potato when i get home.

Dinner- This changes alot. Depends on who is cookin, where i end up. Im sure you guys know what i mean. It includes pasta alot though.


Any tips would be wonderfull. I know im prob eating very wrong.

why not try to get some tuna bro. Its cheap too. Try eating egg whites in the mornings and a shake w/oats.

A baked patato alone, nah man add some chicken in there or a steak.

[Gainward]

Ty lots BB and juice. The treads and info's were very helpfull. Ive made several changes over the last week or so tryin to find out whats gona work best for me. I even broke down and went to walmart

Anyway here is what ive got worked out thus far.

6:00 am- 2egg whites 1 whole egg + 1/2 cup oats
8:00 am Shake [post workout]
11:00 am Grilled chicken 8oz
3:00 pm Tuna!
7:00 pm More eggs, tuna, chicken, beef, its gona be different 7 days a week.
Im still tryin to get a better hold on this one. As it stands right now i never know where im gona be when dinner time rolls around.

Also cut out anything to drink other thank OJ, small amount of milk, and water. Been tryin to drink atleast a gallon of water a day, never pissed so much in my life.

Anyway thanks again for help guys, and comments are allways welcome

[BBAddict]

Originally Posted by Gainward

6:00 am- 2egg whites 1 whole egg + 1/2 cup oats
8:00 am Shake [post workout]
11:00 am Grilled chicken 8oz
3:00 pm Tuna!
7:00 pm More eggs, tuna, chicken, beef, its gona be different 7 days a week.
Im still tryin to get a better hold on this one. As it stands right now i never know where im gona be when dinner time rolls around.

Also cut out anything to drink other thank OJ, small amount of milk, and water. Been tryin to drink atleast a gallon of water a day, never pissed so much in my life.

6am: You need lots more protein than that if you want to minimize muscle loss, especially if you are going to work out right away. I would do at least 5egg whites+1whole egg.
8am: What is that shake?
11am: Add some green veggies and at least a little complex carbs from sweet potatoes, brown rice, whatever.
3pm: same as 11am
I would add a bedtime meal of either cottage cheese or a casein protein shake at about 9pm.

Overall, looks like you tried to go to zero carbs almost. Your total calories in what you proposed is way too low, so your body is going to go into starvation mode and try to fight against fat loss. Figure your total calories to come to about 500 less than your BMR, and then divide it up so you distribute that throughout the day fairly evenly. A good way to do it is fairly consistent protein throughout the day with carbs starting higher with little to no fats and then taper down carbs to none at the last meal with fats replacing the calories from the carbs.

Also, OJ and milk have a fair amount of sugar--I would cut back or cut out both. A little milk is OK but OJ is definitely evil!

[NYCmitch25]

^BBaddict is right.

Sample Diet 1:
Meal 1 - 6 egg whites, 1 cup oatmeal, 1 glass skim milk, 1 apple
Meal 2 - 1-2 scoops whey, 1-2 cups skim milk, 1-2 tbs. peanut butter
Meal 3 - 1-2 chicken breasts, 1 potato, 1 cup mixed vegetables
Meal 4 (preworkout) - 1-2 scoops whey, 1-2 cups skim milk, 1/2 cup dry oats
Meal 5 (postworkout) - 1-2 scoops whey, 1-2 cups skim milk, 60g dextrose, 1 apple
Meal 6 - 1-2 chicken breasts, 1 potato, 1 cup mixed vegetables
Meal 7 - 1-1.5 cups 1-2% cottage cheese

Sample Diet 2:
Meal 1 - 6 egg whites + 1 whole egg, 2 slices whole wheat toast with peanut butter, 1-2 cups skim milk
Meal 2 - 1-2 chicken breasts, 1 cup rice, 1 tbs. olive oil
Meal 3 - 1-2 cans tuna, 1-2 slices bread, 1 cup lettuce
Meal 4 (preworkout) - 1-2 scoops whey, 1-2 cups skim milk, 1 cup dry oats
Meal 5 (postworkout) - 1-2 scoops whey, 1-2 cups skim milk, 1 cup dry oats
Meal 6 - 8 oz. beef, 1 potato, 1 cup mixed vegetables
Meal 7 - 1-1.5 cup 1-2% cottage cheese

[Gainward]

Woot thanks for input guys. I can easily add more protien,vegetables and carbs. Cottage cheese will take some getin used to =X.

8am: What is that shake?

What im useing atm was given to me by a friend really dono what brand it is, but i should have some ON 100% whey showin up any day now.

[BBAddict]

Originally Posted by Gainward

Cottage cheese will take some getin used to =X.

Try adding a small amount of fruit like blueberries or diced up peaches to it. My personal favorite is to add some cinnamon and a little splenda.

[BBAddict]

Originally Posted by Gainward

but i should have some ON 100% whey showin up any day now.

Make sure that post-workout shake has more than protein. You need some simple carbs pwo to get glycogen back into the muscles ASAP. I use maltodextrin and dextrose along with the protein.

[Gainward]

Make sure that post-workout shake has more than protein. You need some simple carbs pwo to get glycogen back into the muscles ASAP. I use maltodextrin and dextrose along with the protein.

Good to know. I have some dextrose on hand..... i think. will have to look into the other.

Gain.