I need diet help, advice....from start

[Taylor]

SAMPLE DAY 6 or 7 POSTS DOWN

first off, i've never followed a specific diet, so i'm wanting to try to follow a diet to the T for a month and see how strict i stay to it, i wanna see the results after just one month

in another month or so when it starts getting cold i'm gonna start a bulking diet, but i wanna try to tighten up with this trial month

Your Stats
6'0, 190lbs...i'm guessing between 12%-15%, i have a visible 6 pack but its not shredded...my arms are veiny if that helps give you a better idea

Your Goals
I would like to tighten up, i'd like to keep from losing muscle that i've gained, and i really wouldn't like to lose anymore then 10 pounds....I'd more or less like to maintain my weight but tighten everything up

Your Basal MEtabolic Rate
2038.0628676363635

Your food availability
the only thing i won't eat is sweet potatoes...i know they're good for me but that's the only food that i absolutely hate, its so nasty i can't stomach it....i am also a college student, i don't have a fortune to spend each week at the store....I usually get whats on sale, i'll buy chuck steaks most of the time instead of sirloines or ny strips...filet mignons lol...boneless skinless chicken breasts are pretty expensive here so i dont go after those often

pork butt steaks and tuna are normally very affordable for me.....i eat lots of salad, green beans, etc...

i've been eating alot of bread too.....i have two slices of whole wheat every morning with my egg whites and i'll normally have a bagel or a english muffin within natty PB....sometimes i'll have two (am i eating too much bread)

eggs are also very affordable, i eat them everyday


Your diet time length
a month

Your cardio type (if applicable)
I do heavy intense sprinting exercises 3 or 4 times a week...a handful of things to keep me speedy for baseball...I do long distance running maybe one night every 2 to 3 weeks to simply help keep my breathing steady

i've been playing in some softball games every mon and wed....i coach a baseball team tues and thurs

walk around a big ass college campuis everyday

occasionally play some pick up basketball
thats about it

during baseball season its just alot of baseball drills, alot of running, etc...but i'm off for a few months

Any ergogenic aids/drugs you plan to use
i'm taking swole v2 (creatine) and whey...that's all

[Taylor]

am i missing something?

[SloppyJo]

lets see a sample diet for your day... including time... what u eat.. how much

[trip]

if you have visible abs at that weight and height, I'd say you're bf is around 10% or less,

seems like you have it all right, just post up what sloppy joe said, gotta figure out what your caloric intake is now, before you change it to reach your goal

[Taylor]

i dont have a set diet, but i will try to post a typical day

monday - wednesday - friday i wake up around 10am
tuesday - thursday i wake up around 12pm
saturday and sunday i wake up when i wake up

bed time is always around 1am to 2am

breakfeast (usually the same exact thing everyday)
i have between 6 and 8 egg whites for breakfeast
and 2 pieces of toast, lightly coated with either natty pb or margerine
if i still have room to eat i have about 50g of protein in a shake and i have a 16oz of swolev2 (creatine)...if im not hungry i will wait about an hour (i have one class mon, wed, fri that is 50 mins long) and i will drink the protein/creatine when i get home

really the only thing besides breakfeast thats set in stone is my pre/post workout shakes and before i go to bed i have another 50g of protein and right after dinner i will have another 16oz of swole


some middle of the day snacks/meals
pork butt steaks
various kinda steaks
left over chicken
occasionally some fish, usually salmon filets
a full can of tuna, sometimes two if i'm hungry...no mayonaise or anything
i eat alot of salad bc its so easy to make
green beans
sometimes i'll make this rice dish..wild rice, chopper tomatoes and a can of tuna

whole wheat bagels with natty peanut butter (usually eating after a workout)

i've stayed away from fruits because lots of people here tell me that all the natural sugars in most fruits you probably want to stay away from

i live at home so dinner is usually what my parents fix, this is the only time i'll occasionally have something not so healthy...like tonight i had a 12oz ribeye and a salad...but i also had deep fried tator tots with it


i eat when im hungry and sometimes when i'm not, i think i'm eating pretty good for the most part, but i'd like to be organized, and i'd like to know what i'm doing (ex..whether i'm going towards bulking or cutting)...i've gotten bigger over the past few months but i think that's mostly in part to the creatine

only things i drink are water and tea w/ splenda

[trip]

IMHO, you've got 75% of the success formula down. Good clean foods, no crap, good consistency in general, and a good basic plan.

You just need to get a calorie counter list and count up your calories over 3-4 days. There is no way you can go further without doing that, period. You have to do that yourself, you have to create a log and discover for you the magic formula "INPUT gets x OUTPUT"

Once you get the log done, then you can start to manipulate it, up or down 500 calories and see how your body responds and then adjust accordingly.

It should be a piece of cake for you.

hoped that helped
good luck

[Taylor]

are the calories all i need to keep track of for right now?

i keep track of protein, and i get about 200g a day..a little over my weight, somedays give or take a little bit

i limit my sugars and saturated fat, to just whatever i can't really get around...like the 3g or so of sat fat in the pb

i don't keep track of anything else at this point

[trip]

log

calories

grams of protein

grams of carbohydrates

grams of fats

sugar carbs

sodium content

for each meal of course, only way you can tell what your body responds too

[Taylor]

ok, i'm gonna start it on monday because monday through friday is more routine

saturdays and sundays i have baseball games, and then the panthers game on sunday, time is a little hectik

[Taylor]

SAMPLE DIET
let the shredding begin....i'm 190lbs if you didn't read up top and i've been consuming about 280g of protein on average :( .... i guess i REALLY didn't know what i was doing

btw i could've made some bad calculations on some of my foods, and i may have screwed up reading fitday.com or calculating over there, so if the steak for example has outrageous numbers let me know



i drink water throughout the day i just included it in a few of the things below for no real apparent reason

wake up 11:00am
16Oz of water, 2 slices whole wheat toast, 48g protein shake

whole wheat toast = 139 calories, 2g of fat, 26g carbs, 5g protein
protein shake = 240 calories, 2g of fat, 6g carbs, 48g protein

[class from 11:30am to 12-30pm]

1:10pm
8 egg whites scrambled

8 egg whites = 131 calories, 0 fat, 3g carb, 28g protein

1:30pm
16oz of water mixed with swolev2
swolev2 has no nutritional info

2:30pm
1 cup of tuna

295g of calories, 11g of fat, 20g of carbs, 30g of protein

2:35pm
start workout

3:45pm (post workout)
48g protein shake

protein shake = 240 calories, 2g of fat, 6g carbs, 48g protein

4:30pm
about 1/2 cup of mixed baby greens (usually have a larger portion but that's all i had today), about a serving of unsalted planters peanuts, about 20 raw baby carrots

mixed baby greens = 6g calories, 0g of fat, 2g of carbs, 1g of protein (i pretty much ate nothing here apparently)
unsalted peanuts = 170 calories, 14g of fat, 5g of carbs, 8g of protein
baby carrots = 76g calories, 1g of fat, 16g of carbs, 2g of protein

6:30pm
instant grits original flavor

200g of calories, 0 fat, 44g of carbs, 4g of protein

8pm-9pm (tonight is a rare night and i'm having spaghetti!!!!...but i'm gonna go by a typical dinner for any other night)
8oz chuck steak, a cup of green beans, and a tossed salad (iceberg lettuce) with balsamic vinageratte dressing)

8oz chuck steak = 574 calories, 34g of fat, 0g carbs, 63g of protein
cup green beans = 34 calories, 0g of fat, 8g of carbs, 4g of protein
tossed salad = 24 cals, 0g of fat, 4g of carbs. 3g of protein

11pm ish
2 slices whole wheat toast with natty peanut butter

whole wheat toast = 139 calories, 2g of fat, 26g carbs, 5g protein

12am-ish
before bed another protein shake..around midnight followed by another 160z of swolev2

protein shake = 240 calories, 2g of fat, 6g carbs, 48g protein

swolev2 has no nutritional info

CALORIES = 2508g.....my metabolic rate = 2038.0628676363635
FAT = 70g
carbs = 172g
protein = 297g

I'd like to get my cals more in the 3500g range (if i do that will i gain body fat...im not wanting to...)

but the protein really shocked me...in my shake i always put 2 scoops and i have 3 shakes a day....should i kept my 3 shakes a day and cut it down to 1 scoop

so for example 23g of protein in a shake when i wake up, postworkout, and before bed

[Taylor]

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