Diet advice please

[etherx]

How does this plan look. I'm 6'2", 196 lbs., not sure BF% but high, Tanita scale reports 20%. I recently dieted down from a fat 265 lbs and have stabilized where I am now. I know this is lame, but not really working out right now. Plan to get back to the weights/BJJ soon but work has been horrible lately.

Meal 1 (6 am) - egg whites, 1/2 c oatmeal

Meal 2 (9 am) - Protein shake made with water (hard to get away from work long enough to eat food at this time)

Meal 3 (Noon) - chicken breast, 1/2 c br rice, 1 c broccoli

Meal 4 (3 pm) - albacore tuna 1 can, small (1/2?) sweet potato, spinach salad with raw veggies, some FF dressing, light mayo/mustard on tuna

workout (6 or 7 pm) - no meal at this time, don't like to workout with food in the gut

Meal 5 (after workout) - protein shake with water maybe some dextrose (if not lifting then just protein and water)

Meal 6 (whenever I get home) - chicken breast, salad, FF dressing

Plan to take in 30-40 gm protein with each meal, adjust the calories so that I loose weight. 1800 or so until I get back to the gym and then maybe 2000+ depending on what happens with the scale and the mirror. Any input here?

Thanks much

[etherx]

Forgot to mention, I'm early 30's with a metabolism on par with Grandma's.

[Tim Wescott]

Hey etherx,welcome to the board!!

Your diet look`s damn good to me.......how many egg whites and how much chicken per meal??

One thing I would do,depending on how close your last meal was before working out,is to have a light 20 gram shake in water or a can of tuna pre-workout.........not a neccessity but a good idea IMO.



Otherwise it look`s fine,just make sure you are getting 1-1.5 grams of protein per pound of bodyweight.

[etherx]

As for the number of egg whites and amount of chicken probably around 8-10 and 6-8 oz. I will have to calculate everything to get the calories and protein count right. Some more questions! Egg whites -- expensive to buy those little cartons that contain 10 whites. Any cheap alternatives? I don't think anyplace carries the big egg white buckets here in sunny Central Massachusetts. Maybe I will do 2 eggs and 5 whites or something like that.

Will likely switch the whey shake from the AM meal to something split pre and post workout. Make the 9 AM meal more tuna. Regarding pre/post workout shakes, any harm in using apple juice instead of water as a mixer instead of adding other sugars? (providing the calories work out)

Thanks for the help Tim, great board and lots of informative threads, I have learned a lot. Have some training Q's but will go to that forum now.

[Tim Wescott]

Glad you like the board....we`re glad to have you here!!

As far as eggwhites go,I eat so many of them when I diet that I look for deals on eggs and just separate them the good old fashioned way.....otherwise it would be too costly for me.

The fruit juice idea,I`m not too sure about.....possibly someone else could chime in ,I`ve never tried it................sorry.