Quote:
Originally Posted by teampinoymuscle
Hi! im just new here, I would like to ask for your expert suggestions and advices on my diet.. I was formerly an overweight, my height is 5'10 and my weight is around 220 lbs. I'm working out for 6 months now and my weight dropped to 180 lbs. not that much compared to others but I just want to share my little appreciation of my success. I'm planning to do strict diet this time, uniform meal to drop my weight more because I still have that belly fat and cuts all over me is not that yet defined and visible. hehehe! thanks! hope you guys can help me out.
Meal 1:
Whey Protein Gold Standard
Oatmeal (1 bowl)
"Time of Workout is around here."
Meal 2:
2 stick of chicken white meat (grilled)
Steamed vegetables
Meal 3:
Green Salad with tuna tidbits
Supplements I use:
Whey Protein Gold Standard
Hydroxycut Hardcore
BSN NO-explode.
Hope you guys can help me out. thank you. your reply would be appreciated. Good day! |
you need much more protein if you want to keep your muscle.
and i would have 6 meals a day.
6
complex carbs and protein in every meal.
i like to cut carbs out for two meal. however, if you do that, you should have a large serving of green leafy vegetables like brocoli, asparagus, or my favorite, green beans.
so even when you're having a low carb meal, you're still getting complex carbs in the form of fiber.
so every meal, carbs and protein. at least 30g of protein in all 6 meals but i'd shoot for 40g. it all depends on what your macronutrient goals are.
good carb sources while dieting
oats (my favorite)
brown rice (my other favorite)
sweet potato, yams, squash (good sources...not too sure about squash but i'm pretty sure that's complex carbs and they're in the same family)
whole wheat bread (not the best source IMO so i only have 2 slices a day or none when dieting. i flatten out quick if i'm only getting carbs from brown bread)
vegetables (broccoli, asparagus, green beans, romanian lettus)
i'd stay away from whole wheat pasta if i were you. it's too carb dense and if you're only trying to go low carb, you'll REALLY have to limit your intake and it will leave you hungry.
that's another thing, i try not to go hungry while dieting. if you add just a little water to your eggwhites before you cook them, it'll make you feel fuller. i also fill up on diet juices and mad vegetables to stay full. you don't wanna go catabolic because you loose muscle and it's so easy to go catabolic on a diet.
good protein sources while dieting
fish (particularly ones that are very low fat) i like flownder a lot but it can get expensive. tuna will sufice.
chicken breast (i eat A LOT of this when dieting because it's low fat...as long as you trim it off, and you can usually find good deals on it if you look around a little).
eggwhites (i don't even eat eggyolks when dieting but i think if you can limit them to 2 a day, it's not bad at all.)
i only either eat beef for one meal only, or none at all. beef is my favorite protein but for some reason, it makes me fat/bulky so i try to stay away from beef while dieting.
whey shakes are good to have too.
so here's what i like to do on diet.
i have a high metabolism so i have to eat A LOT of food just to keep my size while dieting. so keep in mind, you'll have to adjust this diet to what works for you and what foods YOU eat. but here's my cut diet.
meal 1
1/2 cup of oats (splenda and cinnamin)
1 cup of skim milk with the oats
6 eggwhites (salt and pepper)
8oz glass of orange juice
8oz cup of coffe with about 2/3 cup of skim milk and splenda
1 pack of
animal flex (joint support)
meal 2
2 scoops of optimum nutrition whey protein
1/2 cup of oats
between meals (1/2 liter of water (shakes dehydrate me)
snack
zone nutrition bar
water
meal 3
2 slices of whole wheat bread
6oz chicken breast
water
meal 4
2 cups of cooked brown rice (cook in low sodium chicken or any other broth and add hot sauce!!!)
6oz chicken breast
large serving of green beans
diet coke
2 scoops of optimum nurtition whey (for the extra calories and fullness...only do this if you have the speeding metabolism i do)
snack
nitrotech protein bar
water
meal 5
2 cups of cooke brown rice (same way)
6oz beef
large serving of green beans
diet snapple
1 pack of
animal pak (multivitamin/training pack)
1 liter of water before workout
1/3 scoop of
NO Xplode pre-workout
post workout meal 6
2 medium sweet potatoes
8oz glass of orange juice
2 scoops of optimum nutrition whey
meal 7
1 can of tuna
large serving of green beans
1/2 cup of slices almonds
8oz glass of water
that's my diet. probably much different than what you would do but as an example, this is how you diet like a bodybuilder who's concerned about keeping his muscle and loosing bodyfat at the same time.
