my current diet

[chris4pez]

this is my current diet what do you guys think?

please comment on any suggestions you think i should make as well!!!!

Breakfast
1 cup of oatmeal with skimmed milk
1 protein shake
1 cup of halved strawberries on oatmeal

Snack 1
1 medium banana
1 orange
4 table spoons of peanut butter
4 rice cakes

Lunch
8oz Chicken breast/white meat
2 tbl spoons of low fat mayo
1 cup of white rice

Snack 2
1 quaker bar
7oz coffee black
1 protein shake

TRAIN

Dinner
2 tbl spoons low fat mayo
1 large or 2 medium Jacket potatoes
salad (medium green with onion and tomato)
1 tin white tuna

Snack 3
1 protein shake with either milk or water (probably milk to slow absorption of protein)


NON TRAINING DAYS

Breakfast
1 cup of oatmeal
2 cups of milk
1 tbl spoon of honey
1 protein shake

Snack 1
2 rye bread
2 tbl spoons of low fat mayo
1 protein shake
1 can of tuna

Lunch
6oz of chicken breast or white meat
2 tbl spoons of low fat mayo
1 cup of white rice

Snack 2
4 corn tortillas
sweet bell peppers
Broad beans or kidney beans

Dinner
1 cup black eyed peas
Broccoli
7oz salmon

Snack 3
either cottage cheese or protein with milk

this breaks down to be 311g protein 402g carbs 61g fat total calories between 3200 and 3500!

[sicario]

Chris, in order to correctly assess your diet, it would be helpfull if you told us what your height and weight (no stones please, lol) are and mabye just how much weight you'd like to put on. The diet is made up of good bodybuilding food, but as far as getting your protein and carb and fat ratios down, it would really help to have that information. One thing that I can tell you right away, is that if your schedule allows you, it would be much better to have a shake as your first meal immediatly after working out, and then have your dinner an hour and a half or two hours after the shake. The reason is that it takes the solid foods a lot longer to digest than a protien shake, and after working out, you want to get the nutrients into your system as fast as possilbe so that they can start the rebuilding process!!!!!!!!!!!!!!!!!! Vin.

[chris4pez]

lol sorry just get to get use to puttin the weights and heights into american units instead of the uks!

i am currently around 200-210lb (sorry dnt know exactly in lb's lol) and currently want to gain muscle while @ the same time losing body fat (if possible)

@ the minute as i said this is the diet i am using but have been suggested this diet as follows which will apparently make me keep muscle mass and lose body fat;

Meal 1:
8 whole eggs

Meal 2:
Two scoops of pro peptide with 1 serving of natural peanut butter with water.

Meal 3:
8 oz. of lean meat with large bowl of romaine with 1 Tbsp flax/Olive oil and vinegar

Meal 4:
Two scoops of pro peptide with 1 serving of natural peanut butter with water.

Meal 5:
8 oz. lean meat with 1 serving of cashews/peanuts

Meal 6:
8 oz. lean meat with 1 serving of cashews/peanuts.

pick one day a week normally a sat for one Hour eat 300 g of carbs then back on the diet.

do 1 session of cardio in the morning before breakfast of 40min walking is best as any thing over 65% of max and you will burn carbs instead of fat.

[chris4pez]

oh sorry my height is 5 foot 9 inches i dont know if you guys use feet and inches for height if not can you tell me what you measure in please!

oh and thanks for the advice about the meal!

[sicario]

chris4pez said:

lol sorry just get to get use to puttin the weights and heights into american units instead of the uks!

i am currently around 200-210lb (sorry dnt know exactly in lb's lol) and currently want to gain muscle while @ the same time losing body fat (if possible)

@ the minute as i said this is the diet i am using but have been suggested this diet as follows which will apparently make me keep muscle mass and lose body fat;

Meal 1:
8 whole eggs

Meal 2:
Two scoops of pro peptide with 1 serving of natural peanut butter with water.

Meal 3:
8 oz. of lean meat with large bowl of romaine with 1 Tbsp flax/Olive oil and vinegar

Meal 4:
Two scoops of pro peptide with 1 serving of natural peanut butter with water.

Meal 5:
8 oz. lean meat with 1 serving of cashews/peanuts

Meal 6:
8 oz. lean meat with 1 serving of cashews/peanuts.

pick one day a week normally a sat for one Hour eat 300 g of carbs then back on the diet.

do 1 session of cardio in the morning before breakfast of 40min walking is best as any thing over 65% of max and you will burn carbs instead of fat.

Even though I'm from the U.S. I have been living right "next door" to you here in Spain for quite a few years now, so I am used to kilos and centemeters if you are more comfortable with that, I just really get lost when folks start talking about "stones" lol. As for the diet you are considering, I would really question it as far as weight loss because of the high number of fats contained in it. Eight whole eggs everday for breakfast is way to much ifor weight loss in my opinion, plus the peanut butter and nuts are just not conductive to weight loss in my book either. I imagine that the "theory" behind the diet is low carb, high fat, high protein, much like the Body Opus or Atkins diet, but I have never agreed in full with those diets. I do fully agree that carbs must be cut to induce fat loss, but I see no reason to make up the calorie deficit with fat. When I do my own diet or a trainee's diet, I cut the carbs way down, but make up the difference with protien, mostly in the form of shakes. I don't even count my fat intake because it's so minimal that it's not even worth bothering with. Of course it also all depends on how low you want to get. I still diet like I did when I was compeating, so I can get somewhere between 5 to 7 percent BF, and like I said fat intake isn't even a consideration. If you want to get real low like that, I certainly think this diet is way to high in fat to get you there. I also think that walking, no matter how intence it is won't get you "bodybuilder cut." If you are working out at a commercial gym, and it sounds like you are, you really should take advantage of the cardio machines they have there. To really drop fat and get "ultra cut" you need to go all out, and walking won't cut it. Vin.

[chris4pez]

what cardio would you do then?

[chris4pez]

and how long for???

[sicario]

chris4pez said:

what cardio would you do then? and how long for???

Once again, it depends on where you are now, and just how low you want to go as far as your BF level. I'll tell you what I do myself, and you can use that as a guidline. I use what I call "HIT" aerobics, which means that I do it hard, but for the shortest amount of time possible to still get results, as "marathon" aerobic sessions really tend to "chew up" lots of muscle. When I start to diet, I start off with 20 minutes on the recumbant bike (my knees are shot from lots of heavy squats way back when, lol, and it's the only exercise that doesn't cause me problems) and keep it at that level as long as I'm loosing weight. If I hit a "wall" with my weight loss I bump up the time in increments of 5 minutes per session and keep it steady unless I hit another "wall," and then would add another 5 minutes, and just keep doing that until I hit my desired weight. As far as the intensity, I must confess I am rather "old school" and have never liked to count hearbeats and use the fat burning "formulas" related to the heartbeats, because I think it is a lot of hasstle, and also don't think it is really necessary. I find that the old "rule of thumb" is just as reliable and a lot simpler. The "old school" rule on intensity states that you should be working hard enough that it is difficult to carry on a conversation if you had to, but not too hard that you will keel over, lol. Just to give you an idea, my own personal level is right at or above 30 kilometers per hour on the recumbant bike. At that speed I am huffing and puffing, lol, but don't loose conciousness, lol. As far as what kind of aerobics you can use, I'd say that any kind of aparatus at the gym would be fine as long as you meet the intensity requirments. The treadmill, bikes, or elliptical all fit the bill. Just make sure that you intensity level is right and you'll be okay. Vin.

[Tim Wescott]

Meal # 1:
10 eggwhites scrambled in non-fat cooking spray
1/2 cup oatmeal (no milk,artificial sweetener)
16 oz. water

Meal # 2:
6 oz. skinless chicken breast
1 baked potato (imitation butter spray or plain)
1 cup veggies or salad (fat-free,low sugar (5gms. or less)dressing, or vinegar)
16 0z. water

Meal # 3:
1 can water packed tuna
1 cup brown rice
1 cup broccoli or green beans
16 oz. water

Meal 4: (before bed)
6 oz skinless chicken breast
water

For the other two meals,have a wheyy protein drink in water before you train (1 scoop),and more whey (2 scoops) with a starchy carb after training......a baked potato will do just fine here.

Just an example, but I think you shopuld eat clean like this for the most part.

[Tim Wescott]

Hey Vin,great to see you back here buddy!!

[sicario]

admin said:

Hey Vin,great to see you back here buddy!!

Thanks Tim, it's GRRRRRRRRRRRRRRRRRRRRRRRRREAT to be back!!!!!!!!!! Vin.

[chris4pez]

rhanks guys really appreciate all the help you guys are giving me, keep it coming!