Diet suggestions?

[MThomas]

Ok, for the past 15 months my diet has improved drastically from what it used to be. It seems to only improve with each month. Around the beginning of April I decided that 8% bf would be my new goal. At this time I was around 13.4%. About the first of May I was around 12.7%. I have not checked to see where I am currently at, but I have dropped close to 2" in the waist since May and can now see the top two set of my abs, but they are not nearly as visible as I would like. Hell, I never have seen my abs in the 30 years of my life. Now is the time to improve my diet even more in hopes of reaching my current goal of 8%. Male, 30, 5'5", 154lbs., 31" waist. Was Male, 28, 5'5" 210lbs., 40" waist. Prior was Male, 24, 5'5", 135lbs, 30" waist. Male, 19, 5'5", 217lbs and Male, 16, 145lbs? Yeah, I have bounced around a little. My closet looks like a store with around 100 pair of pants ranging from 29" to 40".

After looking at Tim's sample diet, I decided to give it a try as is. Without Hossjob being around the gym as of lately, I have not been able to pick his brain.... So I just figured I do it. Having a hard time eating that frequently, but I am slowly adding more and more of it each day. Today looked as follows:

Meal 1
1/2c oatmeal using water
20oz. bottle of water

Meal 2
8oz skinless chicken breast
4tsp sauce for flavor
1/2c brown rice
1/2c broccoli
20oz. bottle of water

Meal 3
20oz bottle of water

Meal 4
6oz can of tuna
2oz baby spinach
2Tbsp fat-free ranch
20oz bottle of water

Meal 5
8oz skinless chicken breast
4tsp sauce for flavor
20oz bottle of water

Meal 6
2 scoops ON whey mixed in
20oz bottle of water
2Tbsp olive oil

Day Totals
1439.4 Calories
383.50 Fat Calories
42.85g Total Fat
2007.40mg Sodium
91g Carbs
10.5g Fiber
14g Sugar
159.9g Protein
120oz Water

Does my goal seem achievable if I can stick with the above? I am trying to get in 500cal cardio sessions 4 to 5 times a week and lift 4 days a week. Is the above enough or too much? Feel free to let me know if I am not providing enough information. Comments, suggestions or any additional information would greatly be appreciated!

[Tim Wescott]

look`s good MT,but try to have protein at every meal when you get around to adding more food.


Meal # 3 would be agreat time to add in a complex carb sourcs such as a baked potato,sweet potato,or more brown rice, as it`s early in the day and these carbs should be ingested early.

Also space meals approximately 3 hours apart if you are not doing this already.

Keep pumping bro,it look`s great.

[MThomas]

Tim said:

Meal # 3 would be agreat time to add in a complex carb sourcs such as a baked potato,sweet potato,or more brown rice, as it`s early in the day and these carbs should be ingested early.

Also space meals approximately 3 hours apart if you are not doing this already.

Yeah, I ate meal 2 about an hour before I arrived at the gym and was there for over 3 hours. This is why I just had water. Maybe I should take something with me to eat if it falls during a meal.

I am trying to get the 3-hour apart thing down. Am sure with time it will be more exact.

Are my totals for the day about norm or should something change to be more beneficial? I have never really added up everything I consume on a daily basis before. I don't want to constantly beat myself up if these values change +/- 10% on any given day.

[Tim Wescott]

Just try to get in 1 gram of protein minimum per pound of bodyweight.

1.5 is even better if you can swing it.

After a while when you get it down pat you might try cycling carbs as you will be tired and listless only eating 90 carbs after a while.
Of course you are using fat for fuel also but more carbs will make you feel better and you can eat more as they are not high in calories.Especially if you lower fats.

First of all just get things going consistantly and worry about incidentals later.

Stay focused.

[MThomas]

Last night was not too overly pleasant. Got real hungry around 11pm and couldn't fall asleep. Drank a little water and got to bed around 1am. Today I was uncomfortably full after eating my first meal. Felt bloated and gross. I was too full to finish my planned second meal and only ate 4oz of tuna.
The last few meals I have really been looking forward to. Almost find myself looking at the clock and saying "woohoo... I can eat." After lifting and cardio I was quite hungry. Damn near bought an Avid Pecan bar at the gym, but didn't. I find myself thinking of things I would like to eat. Had to get fuel at the gas station and it was a battle not to walk out with something sweet.
So, would you recommend that I stick with this until I reach my goal, or ? Will I go crazy before I reach my goal? *lol* Might already be there. What is funny about this is I am eating more in quanity than I have been and finding myself more hungry. The clock is slowly creeping towards my 10pm portein shake!! Here are today’s meals. Yes, the same as in my journal.

Meal 1 @ 7:30am
1/2c Oatmeal
4 Egg Whites
20oz. Bottled Water

Meal 2 @ 11:00am
1 Medium Sweet Potato
4oz. Canned Tuna
40oz. Bottled Water

Meal 3 @ 1:30pm (was at the gym from 12ish-3:45)
20oz. Bottled Water

Meal 4 @ 4:00pm
8oz. Skinless Chicken Breast
2tsp. Sauce for Flavor
1/2c. Brown Rice
20oz. Bottled Water

Meal 5 @ 7:00pm
8oz. Skinless Chicken Breast
2tsp. Sauce for Flavor
2oz. Baby Spinach
2Tbsp. Fat-Free Ranch
40oz. Bottled Water

Meal 6 @ 10:00pm
2 scoops ON Whey Mixed in
20oz. Bottled Water
2Tbsp Olive Oil

Day Totals
1508.4 Calories
378.2 Fat Calories
42.42g Total Fat
1752.2mg Sodium
111.20g Carbs
10.8 g Fiber
9g Sugar
162.2g Protein
160oz Water

[Tim Wescott]

You were at the gym for 3 1/2 hours?

I hope it didn`t take you that long to workout.

[MThomas]

Tim said:

You were at the gym for 3 1/2 hours?

I hope it didn`t take you that long to workout.

I tend to workout my jaw a bit too. Good group of members and staff. Hell, there are days I have went to the gym out of boredom and killed 3 hours just talking and watching tv. It is really my only social outlet.