losing some weight

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posted by ericf84

ive been working out fairly seriously for three years and ive always had a little extra unwanted fat. im 5'10 and 200lbs. im around 15%bf. ive always done about 30-40 minutes of morning cardio but i cant seem to lose it. heres my diet"

morning
cereal (usually wheaties)
yogurt
2egg whites 1 whole egg

workout
protein shake

lunch
tuna or chicken breast
salad or fruit
granola bar

dinner
2 chicken breast
salad
vegetable
another protein shake before or after dinner

i usually allow myselfto snack on some narutes valley granola bars throughout the day also

any suggestions on what i should change?

posted by shortz

Here is what you can do...

morning
yogurt
4egg whites 2 whole egg

workout
protein shake

lunch
tuna or chicken breast
salad or fruit

dinner
2 chicken breast
salad (Be VERY careful what dressing you are using. Alot of them are packed with carbs)
vegetable

another protein shake before or after dinner

Be careful snacking on so many granola bars. They are good for you, but don't eat them past 5pm. Only allow yourself one a day. The rest of the day, try snacking on nuts. Peanuts, cashews (have carbs in them), almonds, walnuts and pecans are all good. Don't get them salted though...they are loaded with salt in the cans.

posted by Roberto

Hi I'm around your weight and slowly leaning up at the moment and I hardly ever do cardio, don't know what my fat levels are but my abs are through and not too bad. Some people don't have enough fat in their diets which doesn't help if their trying too lose weight. Minimum reqiurement of fat in diet equates to 15%, some prefer around 20% when dieting. Remember It's too many carbs that generally make you fat not fat. I eat every 3 hours with 30 to 40 grams protein each meal. At the moment my carbs are from oats, fruit, vegtables & salads.
My fats are from the foods I eat. Also I use olive oil.

Sample of food for day but does vary slightly sometimes:

Breakfast; protein shake 1.5-2 scoops 35-40g of whey protein powder and 1.5-2 scoops (30-40g) of fine oats in water

or

You may prefer protein with 1 scoop oats and 1 piece of fruit

or just

eggs 3-5 with tomatoes, 1 piece of good quality brown grain bread and a glass of milk if you have the time. I sometimes fry the eggs but in olive oil.

or
just protein 35-40g in water, and 1 scoop oats(20g), natural yogurt around large tablespoon, 1 peach and some natural juice in a bowl.

3 HOURS LATER Protein shake 35-40g of protein in water and 1 scoop of oats or 1 piece of fruit

Lunch3 HOURS LATER Tuna bake; 1 baked potatoe medium, 1.5 -2 tins of tuna 195-260g drained with mayo and black pepper, and a small side salad with olive oil.

3 HOURS LATER Protein shake 35-40g protein in water with 1 scoop of oats(20g) or piece of fruit

3 HOURS LATER Dinner; Breast Chicken(1-2), rice and side salad with olive oil or vegtables but not too much veg and rice.

Sometimes protein shake before bed no carbs

Protein shake always after training. Obviously I use so many shakes because of time restrictions, if you don't have these restrictions get good food whenever you can. But remember you don't always need as many carbs as you think. I try to get around 5 meals a day usually 3 foods 2 shakes. On training days 1 more shake. I don't use the simple carb drinks like iso's and stuff I prefer ice-cream if needed much nicer. If you need extra fat in diet just add it to protein shake. Oh, one more thing always drink plenty of water. I personally stay away from yogurt when getting into shape unless of course natural yogurt with little or no sugar.

Always try too remember your food, sleep and training need to be in harmony with each other. If not you won't get your full potential. :thumbs:

Hope this is of some help.

posted by ericf84

thanks for the help

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