| Please help me develop my Diet! |
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a©.
New Member
| Joined: | 31 May 2007 |
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| Posts: | 24 |
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Posted: 19 June 2007 07:06 am |
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Aight so im going to BJ's tomorrow which is a bulk store/club where you buy things in bulk. So im thinking of buying my new food there. I need someone that has success in losing weight and gaining muscle mass to tell me what their diet was. Can someone please tell me wat they have been eating or create a diet plan? Here is what i was thinking. Critique or create new please.
Morning 6:40- 1scoop Whey protien in Cup of Skim Milk with Omega 3 Peanut Butter.
Morning 7:20- 3egg whites + 1 egg yolk, slice of whole wheat bread, two strips of bacon <-reduced fat/and drained fat with paper towel.
Snack 12:40-1:30 <-Depends: Wheat Thins w/ Low-Fat cheddar or Lean Turkey + Cup of Blue Berries.
Lunch 2:00- Lean turkey/Lean Chicken w/ Honey Mustard or Dijon, Lettuce, Tomato on Whole Wheat Bread or Tuna Chunks w/ whole grain mustard + Mashed Beans, garlic, onions etc.
Post-Workout & During Workout- Druing: 2 bottles of water, blueberrie/banana/strawberry/skim milk/honey smoothie.
Post: Scoop Protien+1 cup Skim Milk+half Banana+1 tbsp Omega 3 Peanut Butter.
Dinner 5:30- Grilled Salmon, White Rice, Green beans, Dried Sea-weed or
Korean Chicken Stew with White Rice, Kim-chee + Dried Sea-Weed
or anything that looks good that comes to mind like Mexican Chicken or the recepies on the forums :D
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Nir
Senior Administrator
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Posted: 19 June 2007 10:41 am |
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It is best to focus on a primary goal or priority. I think that for you this should initially be fat loss. That does not mean you should not [focus on weight training, eating protein etc.] - it just means that as well as the quality of the food you must have the discipline to also count calories.
Recall that I suggested you initially go for the 1800.2100 range - how have you been doing on the calorie front?
I like that your meals are spaced out and it looks like each meal is based around some protein which is good. From a nutrient point of view I would swap white rice for brown rice where possible, and add extra vegetables wherever possible.
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a©.
New Member
| Joined: | 31 May 2007 |
| Location: | |
| Posts: | 24 |
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Posted: 19 June 2007 10:33 pm |
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thanks nir i havnt really been counting and tomorrow im going to korea which means ALL VEGETABLES, MEAT, AND RICE. And thats it.
Also does it really hurt me if i lose 20lbs a month,//5lbs a week
3days a week on gym 2days Hiit training 1+ day sportsLast edited on 19 June 2007 10:34 pm by a©.
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Nir
Senior Administrator
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Posted: 19 June 2007 11:03 pm |
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does it really hurt me if i lose 20lbs a month,//5lbs a week
You are overweight but not obese. If you lose at a rate that is faster than 2lb per week (after the first week or two) then it is very likely that an unacceptably high proportion of what you are losing is precious muscle.
If this is something you are experiencing then I strongly advice you to record your weight and body fat % and therefore figure out what your LBM (lean body mass) is. If it is dropping then you are losing muscle. When your body is in 'starvation response mode' it will canibalise its own muscle because muscle tissue is 'expensive' (requires more calories to sustain), your body thinks it makes sense to sacrifice its muscle and it preserves its precious fat stores. After all, your body thinks it is in a famine and doesn't know when the next meal will be coming.
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