diet help

[qbanplaya56]

what do you guys think. this is a cardio training day no lifting. it comes out to about 260 protein 179 carbs 79g fat and 37 g fiber.

7am protein shake
9am 3 egg whites 1 cup oatmeal multi and flax oil
1200pm 8oz cottage cheese, slice of wheat bread with peanutbutter
2:45 6oz chicken breast 1/2 cup of brown rice 2oz pork
4:35 5oz deli turkey on a wheat pita and swiss cheese
8:15 8 oz ground beef(lean) and 1/2 cup black beans

[qbanplaya56]

i forgot to post im 5' 11" 205lbs with 12%bf. i want to lean down some but get bigger as do most people. my main goal is to lean out and get into shape for the fire academy. thanks for the help in advance

[qbanplaya56]

my bmr is 3460. i usually run for my cardio or stairs. and im planning starting a cycle soon. ill probably take hgh.

[coffee-guy]

How old are you? How long have you been training? How many cycles have you run and what were they? What did your diet look before this one?

Meal 2 sucks - meal 3 sucks - meal 4 would be okay with some vegetables and cutting the pork - meal 5 sucks - meal 6 is the best one you've got but you should cut the carbs that late in the day if you're trying to lean out....

[qbanplaya56]

im 21. i have been training for almost 4 yrs. i havent taken any gear. before this diet i really just watched what i ate. different things everyday. chicken, fish that sort of thing

[FitnessBrat]

260 grams of protein - I don't see that :confused:

[redsquirrel]

what do you guys think. this is a cardio training day no lifting. it comes out to about 260 protein 179 carbs 79g fat and 37 g fiber.

7am protein shake
9am 3 egg whites 1 cup oatmeal multi and flax oil
1200pm 8oz cottage cheese, slice of wheat bread with peanutbutter
2:45 6oz chicken breast 1/2 cup of brown rice 2oz pork
4:35 5oz deli turkey on a wheat pita and swiss cheese
8:15 8 oz ground beef(lean) and 1/2 cup black beans

Why are you eating 80gms of fat if you want to lean DOWN? If you really want to lean down, you need to cut your fat grams in HALF.

M1- need to add a 4 oz chicken breast
M3- you need at least a 6oz breast of chicken or turkey. Cottage cheese is ok, but doesn't pack nearly the protein you need.
M4- As fog said- drop the pork, add some veggies
M5- drop the cheese
M6- make it a 6 egg white omelet with one whole egg.

You also need to get a lot more veggies in your diet. With the diet above, there are none. Veggies not only are good for you for fiber & nutrients, but they also help fill you up.

Again, the diet above is NOT one for leaning up.

[qbanplaya56]

i guess that i thought that since most of the fat was from the good fats that it was ok. im going to change everything im going to start writing one up now and then i will post it. i will take your recomendations and make a beeter diet. i see the problems in them now. thanks for the help.

[coffee-guy]

There are a LOT of good examples here - "just keep swimming" ;)

[qbanplaya56]

ok lets try this again
8am m1-6 egg whites with one whole egg and 1/2 cup of oatmeal
11am m2- 8oz chicken breast wirh 1c broccoli and 1/2 cup of brown rice
1pm m3- 8oz lean ground beef with 1cup of broccoli and 1/2c of brown rice
3:30pm m4- protein shake-preworkout with arginine and creatine
5pm m5- pwo shake
6pm m6- 6oz chicken breast with 1 cup broccoli
9p-m7 protein shake

[Shibby]

These members before me know much more than I do... With that being said, don't mix carbs and fat together. One of the things Bouncer taught me that really helped is not mixing fatty meats (ground beef...) with carbs. So eat the lean ground beef (maybe switch it with the 6pm meal, but switch it to tuna if possible. If you don't like tuna traditionally there are plenty of other ideas. Bouncer's Tuna patties is a great one.) and also substitute some green beens to change it up.

[qbanplaya56]

i can do the tuna. so switch m6 to ground beef and also get rid of the ground beef on m3 for tuna?

[qbanplaya56]

the ground beef is putting me at 60g of fat. im going to cut it out completly to be at 36g.which is half from where i started like redsquirrel suggested. ill change it for tuna.
what do you guys think. otherwise im at 280g of protein, 209 of carbs and 35g of fiber. fat will be cut down to 36g after i change to tuna. thanks for the advice.

[coffee-guy]

Diet looks much better except for the fact that you're running your calories WAY below your stated BMR (almost 1200c) - you should probably start your calories at your maintenance level first to see how you respond to the new layout/foods...

In regards to your fat intake - 60 is too high but 36 is too low - find something in the middle AND if you bump up your total calories like I recommended then you may end up closer to the 60 mark (just make sure to include "some" EFA's in there as well) - you can always keep a red meat but use something much leaner (I think 6-8oz of flank steak only yields 10g of fat???)....

As for the no fat/carb/protein meals suggestion - I used to be an advocate of this BUT unless you're running slin I just don't see the point - you're body digests them each in their own way and one doesn't really seem to interfere with the other - I've mixed all three in two different contest diets and one off-season diet with no problems in the bf department - just food for thought......

Good luck bro....

[qbanplaya56]

thanks for the help guys ill keep you posted. as far as my multi and flax ive been taking my flax and multi with m1 and flax with m3 and m5. is that ok? should i be taking fish oil as well?