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Post by gti steve on Feb 6, 2006 12:29:08 GMT -5
most of you dont remember me. i dont post much here but i know you are all very knowledagle about fitness. little bit about myself...im 5'11, 180lbs @ 17% BF. so iv'e been eating on a regimented plan. same thing pretty much every day, with a change ont he weekends. i cant seem to loose this little overhang on my belly. im currently not doing cardio but maybe my current diet is off?
this is what i eat
6:00 - 1 scoop of whey, 7oz of 2% milk 7:45 - 6 eggwhites, 1 cup oatmeal(made w/water) 10:30 - 1 cup fat free cottage cheese 12:30 - spinach salad w/ 9oz grilled chicken, cucumbers and olives, banana 3:00 - 1 scoop whey, 7oz fat free milk 5:30 - gym 7:00 - 1 scoop whey, 8oz water 8:00 - dinner (chicken, steak, or pork with vegetables)
snacks i eat fruit and dry roasted, unsalted peanuts to bring up my fats.
and i drink about gallon-gallon half water a day
any suggestions? tips?
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Post by RUBICON19 on Feb 7, 2006 7:11:14 GMT -5
Hey man. How about shooting for 270 grams of protein per day.
Then: WEEK 1 C = 198 F = 52
WEEK 2 C = 162 F = 48
WEEK 3 C = 126 F = 44
WEEK 4 C = 90 F = 40
Take it from there. Thoughts?
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Post by gti steve on Feb 7, 2006 7:51:04 GMT -5
thats actually a very interesting thought. so instead of cycling daily with the carbs, you are recommending cycling weekly while keeping my protein intake higher?
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Post by RUBICON19 on Feb 7, 2006 11:09:27 GMT -5
Thats it. Unless you are carb sensative
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Post by Intensity on Feb 9, 2006 9:39:16 GMT -5
Hi GT,
By what you wrote, i would estimate you protein intake at approx 200 to 230g and your carbs intake at 110 to130g… which is not a bad diet, but the problem i see is this sentence you made: "iv'e been eating on a regimented plan. same thing pretty much every day" . What's the problem with that? In my mind, your diet must evoluate in time if you what to see some changes! As Randy suggested, each week must be different… for exemple, lower your carbs intake for a couples of days if your bodyweight stays the same… or keep the same carbs intake if you keep losing the weight you want to lose… until you dont!
The intensity in your weight training and cardio is also a key factor in my mind… push yourself to the limit… each workout must be very hard…. If not harder than the previous! At least, it's the way i see it…
Hope it will help!
Mo
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Post by Tim Wescott on Feb 9, 2006 10:39:42 GMT -5
1.Add in 3 days of cardio to start,simply walking on an inclined treadmill for 30 minutes. This can be tweaked as needed over time. 2. drop dairy products ,and fruit entirely from your diet until your desired fat/weight loss goal is acheived. 3.Eat more protein and cycle your carbohydrates. Here is your present diet,and the changes that I recommend below it: 6:00 - 1 scoop of whey, 7oz of 2% milk 7:45 - 6 eggwhites, 1 cup oatmeal(made w/water) 10:30 - 1 cup fat free cottage cheese 12:30 - spinach salad w/ 9oz grilled chicken, cucumbers and olives, banana 3:00 - 1 scoop whey, 7oz fat free milk 5:30 - gym 7:00 - 1 scoop whey, 8oz water 8:00 - dinner (chicken, steak, or pork with vegetables) 6:00 - 1 scoop of whey, 12 oz. water 7:45 - 10 eggwhites, 1 cup oatmeal(made w/water) 10:30 - 1 can water packed tuna,water 12:30 - spinach salad w/ 6 oz grilled chicken, cucumbers (5- 6 oz. ckicken per meal only) 3:00 - 5 oz. chicken breast ,water 5:30 - gym 7:00 - 2 scoops whey, 12 oz water,1 tsp. salt,1 Tbsp dextrose or honey 8:00 - dinner (chicken, steak, or pork with vegetables) No pork products of any kind,and weigh out your chicken,steak,or turkey. Good luck in whatever you decide to do,and good to see you back posting here !!
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Post by gti steve on Feb 14, 2006 8:53:14 GMT -5
Thanks alot guys. I was always told to drop dairy products when dieting but i found that to be a double edged sword. if i drop the dariy, then where will my calcium come from? I thought it was okie to take in 1-2 servings a day of dairy, but I will change this now with the recomendations.
Thanks alot everyone.
And I have also been doing HIIT cardio for 25 min or a mile and half. running and walking. Really feeling this and I'm actually enjoying it.
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Post by Tim Wescott on Feb 14, 2006 10:20:31 GMT -5
GTI...just get some Calcium supps!! Train hard!!
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Post by RUBICON19 on Feb 14, 2006 14:22:17 GMT -5
GTI...just get some Calcium supps!! Train hard!! What he said....
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Post by gti steve on Mar 21, 2006 9:42:28 GMT -5
been following a revised food plan for the past month and half
6am - 2 scoops whey/water - 4 amino pills and tribulus 730am - 7 egg whites and oatmeal with water 1030am - handfulls of peanuts or cottage cheese or tuna 12:30pm - spinach salad with can and half of tuna, shredded cheese and oil and vinegar 2:30pm - myoplex or muscle milk shake with water, apple, 4 amino tabs 5:30pm - gym 7:00pm - 2 scoops whey, water, 2 tbsp of honey, 4 amino tabs 8:00pm - small portion of meat and veggies 10:00pm - 5 amino tabs, zma tabs
so far, im looking slightly more defined and i gained about 2 pounds, but i look leaner so im assuming i must of added some muscle.
coming along well!
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Post by Tim Wescott on Mar 21, 2006 13:06:06 GMT -5
Glad to hear you`re making good progress!!
Stay focused bro!
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Post by Intensity on Mar 21, 2006 14:57:06 GMT -5
Happy to hear that! Keep being disciplined, you'll succed!
PS: Dont forget to adjust your diet in time… it's the only way not to stagnate!
Mo
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Post by gti steve on Mar 22, 2006 8:29:01 GMT -5
thanks alot guys.
and i've found that i feel physically and mentally "healthier" eating this way. the past few weeks i've been much more alert and my energy levels are quite higher than the previous diet.
coming along good. today is higher carb day! woohoo
had the past 2 days at 50 - 60g carbs, now ill push it up to 120ish today.
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