need some help altering my diet plan

B

Bruzie23

0
New to this site and wanted to get some of your opinions.

I workout 4-5 times a week, both lifting and cardio.

I am a bigger guy with a large frame. 6'2 280, I have a good amount of muscle mass but also more body fat than I would like.

My target weight is 240-250, I am not so concerned with how much I weigh but how I look and feel. I recently started eating more 5-6 meals daily, I usually have 3 egg whites in the morning, Protein shake at 10:30am (whey) Lunch at 12:30,(usually a sandwich), protein shake at 3:30pm, dinner at 6:15-6:30pm, (this varies but is normally some form of chicken or beef with vegetables. then I work out an hour later. sometimes I workout before dinner depends what time I get home from work. I will sometimes have a shake after I workout as well. I work a pretty full schedule so morning workouts aren't a real possibility.

I have been doing this for a few weeks now and am having mixed results. I am retaining muscle much better but I am feeling bloated at night and think I may be adding weight to my stomach.

I am looking for any suggestions on how to improve my results. Is having 2-3 protein shakes a day too much, should I supplement something else?

Any other suggestions would be great. thanks for you help
 
You are developing a formula for failure. Whay you are doing now is great....nutritionally, you probably need some professional help. But, is this a lifestyle that you will be able to maintain for life? Because if you do this until you reach your goal and then stop...........all the weight will come back and probably a bit more.
 
I appreciate the response,

Can you elaborate on why I am setting myself up for failure? What am I specifically doing that will cause me to fail?

Too many protein shakes?

too many meals?

As of right now, I don't have a problem with what I am doing, it is fairly easy to be honest, I make my egg whites before work, I mix the shakes at work and then go home and eat dinner. So if I am doing the right things I don't have a problem continuing this process. But if there is something wrong with my process I would really like to know

Just out of curiousity why do you feel I would need professional help? and in what area?

Thanks for the input.
 
Undereating?

I don't understand Fit1's post but I agree with LV that I think you may be undereating as well.

Do you know how many calories you're getting a day? You're a pretty big guy to only be eating 3 egg whites for breakfast. I weigh 130 pounds and I eat 3 egg whites, 1 whole egg, and some oatmeal for breakfast.

What kind of shakes are they? Can you list the calories, protein, carbs, fat? My protein shakes are just one scoop of Nitrotech which is only like a 100 calories but there are also protein shakes that are like 500 calories so that's why I'm asking.

Anyway, give us a little more information and we'll help you out :)

~teresa
 
Track your macro intake for a few weeks and make adjustments as needed. Log calories, carbs, fiber, protein, and fat. You'll get a more accurate idea where your diet is lacking.

You may want to switch your "protein" shake with an actual meal replacement shake. (ie EAS-Myoplex or Biotest-Metabolic Drive Super Protein)


Good luck

DM
 
The protein I am taing is PVL's Whey Gourmet

it has 130 calories
150mg of sodium
3 carbs
1g of sugar
23g of protein.

I am going to start substituting other forms of protein this week to see the difference in results.

Would you suggest just taking the protein after working out?

Also, when and what would you suggest I add to my diet, I am just a little hesitant to increase my intake sense I have never eaten the 6 small meals before. Any suggestions and advice would be great.

Thanks for all of your help
 
Recommended Changes...

To me, protein is good anytime that you need a quick snack and definitely after you lift weights. Other than that I try to eat "real" foods to get my protein.

I tried to put my comments in parentheses. I hope everything makes sense.

AM: 3 egg whites (add carbs such as oatmeal and a few more egg whites probably)

10:30: Protein shake at 10:30am (add a carb or just change to a whole foods snack like cottage cheese and fruit)

Lunch: Sandwich (fine but make sure the bread is whole grain and pile the meat on for protein...I would add some green vegetables too like a spinach salad or broccoli--really whatever you like!!)

3:30: Protein shake at 3:30pm (same as 10:30 snack)

Dinner: this varies but is normally some form of chicken or beef with vegetables (looks good to me as long as you're eating a reasonably large portion of chicken or beef)

Try to add up your calories as well as your protein/fat/carb split and see how much you're actually eating. That way you can tell if you really ARE undereating. I wouldn't worry too much about overeating. Just eat when you're hungry and eat clean and everything should work itself out. :)

How long have you been trying the six small meals? Have you been doing it long enough to have given it a chance? It's the best way to do it, I promise :D

~teresa
 
A couple things in addition to what's already posted and a few other sentiments... how much water are you drinking? Typically we feel bloated when we are either:

A) Constipated (protein bars/shakes are notorious for this)

B) Too much salt in the body

C) Dehydrated

D) Lacking protein


I would say that from your previous posts... it looks like you could cut out some of the shakes. I would also be sure your water intake is up there. This in and of itself can help ease constipation and too much sodium in the body. You may feel bloated for a few days if you hardly drink any liquid now and then start.

Also, you mentioned that you have been doing your routine for a few weeks now. You may want to look into changing it up. I like to switch things every 4-6 weeks. That should help give you a boost.

Over all, I suggest eating more. But eat more whole foods. I know it's hard, but if we can do it... you can do it :p
 
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