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#1
10-12-05, 11:22 AM
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Diet plan help please!
I'm kind of new to this website so I just wan't to say hi to everyone and I would like some advice as in what to eat during the day and what to cook and how.
I go to the gym just about every day, mostly to lift weight and I don't do very much cardio and actually I almost don't do any but I do wan't to cut down because I think I'm fat. Here is some of my information and I'm sorry but I don't know my LBM at the moment but im sure it isn't far from 20% BF. My stats.. height-5foot 11in, weight-190lbs, BMR-3366.645 My goal is to weigh about 175. I don't know when I wan't to achieve that goal, but just as fast as possible. I do have muscle though and I don't want to loose any of that but I just want to cut up and have visible abs. I maxed out on bench the other day around 315 so I'm pretty happy because that's the most I'v done. I don't really know what kind of things to eat but I have some idea. I just wan't some expert advise and maybe someone to give me a list of things I could eat through out the day to achieve this. Usually every morning however, I eat 6 egg whites, 1 piece of whole wheat toast and a cup of quick oats with a 1/4 cup of whole milk added. Lunch I eat like a sub sandwitch with a good amount of cold cut's, fruit (bananas, apples, Honeydew melon), and protein shake. Dinner I usually eat chicken or steak, with green beans, potatoes, salad with another protein shake. Have any of you ever tried that website fitday.com? I use that from time to time and I'm averaging like 200+ carbs a day, 50+ grams of fat, between 2000 and 2500 calories. I eat just about everything and anything except sweets and fatty foods like cake, donuts, ice cream, ect. I love all kinds of fish, steak, chicken.. I do eat tuna also but just can't lose this stomach fat. 
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#2
10-12-05, 11:31 AM
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You should be eating a lot more times throughout the day. Here's a thread showing how some of us eat and what we eat. Without getting into too many specifics, I would say it looks like you're eating the wrong carbs (high GI bread and fruits-bananas and melons). Replace high GI carbs with low GI carbs and spread your cals out over at least 6meals/day-I prefer 10 but don't think that's reasonable for most people.
THE OFFICIAL, WHAT HAVE YOU EATEN TODAY THREAD. If you wrote out a more specific meal plan like you see there, it would be easier to give pointers.
__________________
Pain is weakness leaving the body.
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#3
10-12-05, 12:13 PM
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What would be examples of low GI Carbs? Also, what's the major differences?
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#4
10-12-05, 01:38 PM
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What is GI?
http://www.mendosa.com/gi.htm What is GI of common foods? http://www.mendosa.com/common_foods.htm What's GI of a lot of different foods? http://www.mendosa.com/gilists.htm
__________________
Pain is weakness leaving the body.
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#5
10-12-05, 01:41 PM
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To summarize, the glycemic index relates how fast foods are processed by your system. A high GI food will cause an insulin spike and provides the potential for too much energy to be available to your body, so the body can store some of the excess energy as fat. A low GI food will be processed more slowly providing a lower, more continuous supply of energy.
Some of the best sources of low GI carbs are green veges, sweet potatos, oats--you can see others on the websites above. Theres also a lot of info on this site if you use the search button.
__________________
Pain is weakness leaving the body.
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#6
10-12-05, 01:59 PM
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Quote:
Great links BB. Answered alot of questions for me :bravonew:
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#7
10-12-05, 02:01 PM
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DAMN! Sounds like you really know you're stuff bro! Thank's for the websites and info man! I started eating more today. I did the usually 6egg and oats breakfast, then I had some chicken breasts with 1 banana and a shake, then I went to the gym and just got back a few minutes ago, then i ate another shake and half cup of oats and I'm trying to get more chicken down but im stuffed so bad it hurts ha. I just got some ripped fuel extreme from twinlab in the mail so im going to start taking that along with doing cardio before my workouts.
Btw. Anyone know any websites for good prices on some protein? I'm about out!
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#8
10-12-05, 02:18 PM
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Quote:
Is a board sponsor and I have heard many good things about their product. You can also get some discounts from their rep here on the board if you keep your eyes open. AllSportsNutrition.com is also a board sponsor and sells a bunch of different protien products.
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#9
10-12-05, 02:39 PM
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it looks like youre off to a good start with your diet, 187five0.
good luck.
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#10
10-12-05, 02:53 PM
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Quote:
__________________
Pain is weakness leaving the body.
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#11
10-12-05, 05:08 PM
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You're going to piss off some folks with that screen name bro...
Just food for thought!
__________________
Previous: March '08 5'8" 230 Pounds 9% Bodyfat Curent: July '08 5'8" 242 Pounds 10.5% Bodyfat Goal: January '09 5'8" 250 Pounds 12.5% Bodyfat (picking up 10 pounds lbm)
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