Sport My diet, any suggestions?

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Mercurio7899

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Hey guys, I'm kinda new here and I wanted to show you guys my diet, and see how I'm doing so far. I work 8am to 5 or 7pm. I can only stand up from my desk, when my next meal comes around, for a few min and then back to work. So, tidious meal are out of the question. I want to lose 35-45 lbs. I'm 5'10", 204lbs, and I work out 6 days a week, 3 strenght training, and the other cardio. This is my diet, and I open for suggestions.

4:30 am Protein shake/1cup oatmeal

5:30 am workout

7:00 am pwo shake, protein w/dextrose

10:00 am Canned Tuna/carrots

1:00 pm Canned chicken breast/1 cup rice/ carrots

4:00 pm Protein shake w/almonds 1/2 gram.

7:00 pm Protein shake (casin) w/flax (2 Tbspoons)
 
Though you cant do tedious meals, you are going to have to put some food in you food. You've got 4 protein shakes in there. If you have to have one at work fine but at least make you last to meals whole foods and take out the morning shake and do some egg whites with your oatmeal or 1 whole egg to 3-4 egg whites.

4:30 am Protein shake/1cup oatmeal (take out the shake, replace with 1 egg/3-4 egg whites and maybe add some fruit to your oatmeal. You need solid fuel pre-workout)

5:30 am workout

7:00 am pwo shake, protein w/dextrose (fine)

10:00 am Canned Tuna/carrots (switch this to your 4th meal)

1:00 pm Canned chicken breast/1 cup rice/ carrots (make this your post-post workout meal)

4:00 pm Protein shake w/almonds 1/2 gram. (real food though glad you have the pro/fat at night going on, you could still throw in some lower carb higer fiber veggies)

7:00 pm Protein shake (casin) w/flax (2 Tbspoons) (real food)
 
I agree. you have no where near enough fiber in your current diet, and about 2x as many protein shakes as you should have in a day.
I bet you get real gassy, and going to the bathroom isn't a lot of fun sometimes huh?

follow theleips comments. more whole foods.
 
Thanks, I know I should add more veggies. How do you guys prepare eggs in the morning? Should I have them raw? Are boiled better?

Man today I felt like giving up. I been trying to lose weight for two months, and the scale is not moving. To neither side, I guess that is a plus. I'll make the changes to my diet, and I should see at least a pond off by the weekend. I hope.... Maybe I'm just a little too anxious.
 
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Mercurio7899 said:
Thanks, I know I should add more veggies. How do you guys prepare eggs in the morning? Should I have them raw? Are boiled better?

Man today I felt like giving up. I been trying to lose weight for two months, and the scale is not moving. To neither side, I guess that is a plus. I'll make the changes to my diet, and I should see at least a pond off by the weekend. I hope.... Maybe I'm just a little too anxious.
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For the eggs-Just scramble them up. What I do is use 1 omega 3 egg, add some egg white, whisk away and then scramble. No need to add anything to the pan really unless you want to use some pam or something.

As far as the losing weight goes, if you have been going at this for two months and see no change, then obviously there is a problem. In order to lose fat you have to be in a calorie deficit. So unless you are eating way under your calories needs (which by your diet it doesn't appear to be so, however you would have to list your height, weight, age, daily activity, exercise activity for us to give an opinion on this.) then Its likely you are eating at maintance calories. Your diet while not great isn't really fat condusive either, so I imagine that your deficit isn't great enough to make any change.

So if you want post your info and as close to you can a estimate of what you get in a day in calories.
 
theleip said:
As far as the losing weight goes, if you have been going at this for two months and see no change, then obviously there is a problem. In order to lose fat you have to be in a calorie deficit.
Click to expand...

While I agree with most everything else posted, this point needs more data.

Calorie defecit by what goes into your mouth is not the only way to get anywhere with this. -It is merely the popularly accepted way.

You can flip the tables and increase metabolism. Notice what your diet consisted of and notice the recommendations.

Whole foods will speed up your metabolism, therefore faster fat burn.
Vitamins can speed it up also.
Chemicals and non-whole foods slow it down. -Chemicals and non-whole foods are what your shakes consist of.

Therefore, there IS something going on here with the food quality.

If all you do is cause the metabolism to speed up SLIGHTLY each day by eating whole foods, you COULD conceivably start to slowly drop weight. -Not comperable to diets, mind you, but this is the HEALTHY way to do it.

A faster metabolism only making a 100 calorie per day difference equates to roughly a 3100 calorie per month difference.

Again, not a "get slim quick" plan, -but if you already have a PROPER integrated, calculated workout plan and get enough protein from the whole foods each day before you consider chowing down carbs, you will find the protein speeds up the metabolism as well, and the extra carbs/calories you would otherwise consume by shakes, etc. will not be in excess, as the carbs should be fruits and veggies for fiber.

Slowly your body will assume proper condition.

Of course, stress SLOWS DOWN the metabolism as well. Therefore, eating at proper intervals while not under stress, and also taking PROPER TIME TO CHEW to let saliva try to break down the food DRASTICALLY increases the benefits you will get out of the food, and will add that much more to the effect you are looking for.

Again, this is just more background data to what has already been posted, so it is understood that there are options here, but food MUST be taken seriously as it fuels the body.

Bad fuel=bad performance.
 
I agree that fuel is important hince why I suggest more actual food. And I don't believe in starving the body of fat, I believe in burning the fat off the body. However I still think that his energy in/energy out equation is off somewhere to have stayed the exact same for two months being he is in a attempt to lose. You still have to be in a deficit to achieve that.

I do think whole food will help the problem, but I think it would be wise to take a further look at his plan if he so desires to post it.
 
theleip said:
I agree that fuel is important hince why I suggest more actual food. And I don't believe in starving the body of fat, I believe in burning the fat off the body. However I still think that his energy in/energy out equation is off somewhere to have stayed the exact same for two months being he is in a attempt to lose. You still have to be in a deficit to achieve that.

I do think whole food will help the problem, but I think it would be wise to take a further look at his plan if he so desires to post it.
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Agreed.

I wasn't trying to stir the pot, just add details and using your statement for reference. Sorry for the confusion.
 
Thanks guys, I'm now down to two shakes, and I'm eating real food. I heard that canned chicken and tuna are not good, any suggestions. Should I continue eating them?

Also, I'm working out after work at my huse, Is it OK to have the PWO shake? Is it too late at 8PM for carbs?
 
Timing is whats important, 8pm is fine, as long as its right after your workout. I didnt finish my workout until 10pm last night, so I had my pwo shake, then ate my real meal, ppwo at 11:30 or so, just an example.

Tuna is fine, but the canned chicken? Why not real chicken? I find it easier to cook a lot at once and just have it ready. I'm sure there are a number of things added to the canned chicken also.
 
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