my diet

J

jsg52

0
alright first off, i am 5'9" and 177 pounds.. somewhere around 20% bodyfat. i want to get that down to more like 12-15. I do 45 min of mild cardio six days a week (cycling at approximately 70% of my max heart rate), and i lift three times a week. i just want to lose that last 5-10 pounds of fat so i can have that nice six pack ive been working towards (when i started i was at 192 pounds, and closer to 28% bodyfat). so, to anyone willing to take a look, are there any particular changes to my diet i should make?

10:30am - protein shake, two scrambled eggs

2pm - a granola bar, or an apple or something to give me some energy before i go to the gym

5pm - this is when i get back from the gym (i dont work out for 3 hours, more like 1, or 1.5-2 when im lifting - but its a trip in both directions and each way i must make several stops) and if i've lifted i have a protein shake. if i didnt ill have something small, maybe a can of tuna (not too often), some fruit if i haven't had any earlier, sometimes whole grain cereal with skim milk, etc

630pm - some cashews, or peanuts, often a protein bar (with chocolate coating but sugarless.. and also low-carb but i dont really care about that)

830pm - meat, veggies

i'll also have some cottage cheese before bed for the casein protein, and sometimes i have dessert also after dinner, just 200g (smallish) bar of dark chocolate.

it must be said that i'll indulge a bit on saturdays or sundays, but not too badly, maybe a slice of pizza, some ice cream, something like that.

so first of all, any general changes anybody think i should make/glaring mistakes?

also, is a granola bar a good snack to have an hour or so before exercise? i figure the carbs are good before exercise so i have a bit of extra energy to burn? does this make sense?

thanks.
 
Stop indulging. Sorry, if the truth hertz!

Also, try adding 2 more small meals to your day.

Don't forget lots of water.

And, try turning the workouts down to only 1 hour per session.

Carbs before workout are a great idea. Also, after the workout.

Your cardio is awesome!

Keep up the good work... You will get there soon enough!

-Rip
 
jsg52 said:
I do 45 min of mild cardio six days a week (cycling at approximately 70% of my max heart rate), and i lift three times a week. so, to anyone willing to take a look, are there any particular changes to my diet i should make?

10:30am - protein shake, two scrambled eggs
2pm - a granola bar, or an apple or something to give me some energy before i go to the gym
5pm - this is when i get back from the gym and if i've lifted i have a protein shake. if i didnt ill have something small, maybe a can of tuna (not too often), some fruit if i haven't had any earlier, sometimes whole grain cereal with skim milk, etc
630pm - some cashews, or peanuts, often a protein bar (with chocolate coating but sugarless.. and also low-carb but i dont really care about that)
830pm - meat, veggies
i'll also have some cottage cheese before bed for the casein protein, and sometimes i have dessert also after dinner, just 200g (smallish) bar of dark chocolate.

it must be said that i'll indulge a bit on saturdays or sundays, but not too badly, maybe a slice of pizza, some ice cream, something like that.

also, is a granola bar a good snack to have an hour or so before exercise? i figure the carbs are good before exercise so i have a bit of extra energy to burn? does this make sense?

.
Click to expand...
6 packs are made in the kitchen

You're doing too much cardio. I'd suggest shortening it from 45 minutes, and doing only 4-5 days/week.

You should have carbs with breakfast - a bowl of oatmeal (NOT instant - the kind in the packages are full of sugar) is definitely best.

You don't need to eat carbs like a granola bar right before working out. The carbs you've eating since your last work-out are used for that, even if it was the day before.
However, you should be eating 5-7 meals, 2-3 hours apart. At around 1300, you should have another meal - protein + fat - maybe some grilled chicken and a serving of nuts. And I don't advise eating cashews - they're not as nutritionally sound as other nuts like walnuts and almonds.

You need another meal before the 1700 one - protein + fat. Maybe some tuna and natural PB? Eggs and nuts? Chicken, veggies, and olive oil?

Post work-out, you NEED carbs. Have oatmeal, baked white or sweet potatoes, cream of wheat cereal, etc. The meal following your post work-out meal, post-post work-out, you need carbs again - and more protein.

If you want a 6-pack, nix the protein bars, even if it is sugar-free. Have some chicken or tuna instead.

Cottage cheese before bed is good.

Like Rip said, you have to stop indulging. Allow yourself a cheat meal once every 8-10 days, but that's it. To get your bf% low enough to see your 6-pack is going to take a lot of discipline.
 
You must log in or register to reply here.
Back
Top