[GatorBait06]

I am trying to lose the 10lbs of excess fat around my waist and build at the same time. My body doesn't usually have a problem with putting on muscle so I made this plan from what I thought would be right.....but please tell me if its good or bad. Thanks

Pre-morning run- slice of cheese
Post run (meal 1)- 4 egg whites with boiled spinach
meal 2- turkey sandwich, no mayo, wheat bread
meal 3- cottage cheese and banana
pre lifting- glass of milk
post lifting- protein shake
meal 4- chicken breast with sweet potatoes, or brown rice

[IronTooks]

Thats not enough food man. You need a major carb source in the morning *cough oatmeal cough* to fuel you up for starters. I eat my meals like this. Big meal #1 is breakfast, eggs egg whites and oats w some fruit, small meal#2 like a protein shake with a minor carb source like flax bread, meal #3 is big say chicken breast and brown rice, meal #4 is again a protein shake and minor carb source, meal # 5 is dinner so whatevers cookin in my house( usually a meat source, like steak, chicken breasts, porkchops, with a veggie and potatoes) and than meal #6 is usually in the evening say I have cottage cheese or yogurt or protein shake w. milk( I like casein protein in the evening cause its slow digesting key for helping your body when you in metabolic rate slowwwwwwws down when you sleep.) Space your meals out 2-2.5 hours apart from eachother. Even though your trying to lose a few pounds you gotta maintain at least 2500 calories daily to keep up that muscle your building in the gym. You cant cut out all fats you need fats in your diet no matter what(healthy fats remember) just stay away from trans and heavy saturated fats you find in "junk" food. Eat lots bro you'll lose too much weight too quickly if you cut out too many calories from your diet and not only will you lose fat you can hinder your muscle gains. Believe me, it happened to me.

[quantum]

I'm no expert, but I think you need more carbs. Mainly in the morning, your body has not many carbs left in it when you wake up, you need to replenish your muscles with simple carbs (especially if your going for a run after it). Don't get confused with trying to eat a miniscule amount of carbs to lose fat. Your body may enter starvation mode: where your body stores as much fat as possible to keep it going, through lowering your metabolic rate (so in fact you can gain fat by not eating enough) also it can tear down muscle tissue and store it as fat. But, as I said, I'm no expert; we'll see what other people think.

[GatorBait06]

Looks like I'll be modifying my plan big time. Thanks for the advice

[cook82]

ok i wrote this for someone else last week but it can apply to you as well.

remember these meals are not set in stone this is just a foundation for you.

OK here go we if you are trying to lose weight sit down at the kitchen table and draw up a nutrition plan. If you are taking in 2500 calories and not losing weight , decrease your intake by a couple hundred calories or so. . Start by examining your protein intake. You will need 1 to 1.5 grams per pound of lean bodyweight, spread throughout the day over as many meals as possible. Count 4 calories for every gram of protein. You will need 1.4 to 2.0 grams of Carbohydrates per pound. Count 4 calories per gram there as well and 15 percent of your diet should consist of clean fats (olive oil, flaxseed oil, ...) at 9 calories per gram. That should give you an approximate idea of what you are ingesting.

You want to eat ALL clean foods protein, complex carbs, simple carbs post workout, and CLEAN fat (poly and mono unsaturated fats.

just a sample days diet something like this for you

meal 1 5egg whites. 1/3-1/2 cup of oats

Meal 2 4oz chicken or fish, 1 apple, 3/4-1 cup of broccoli

Meal 3 Pre work out meal 4 oz chicken or fish. 1 sweet potato

Pre work out shake. 24 grams whey protein (preferably ON gold standard) 5 grams creatine monohydrate in a 6oz glass of NATURAL fruit juice.


Post workout 1/2 cup of white rice. 48 grams of whey protein. 5 grams creatine mono

meal 4 large salad w/ chicken breast fat free or basalmic viniger dressing.

Meal 5 lean steak/ chicken/ or fish. 1 cup green veggies 1 tablespoon natural peanut butter.


right before bed Cassein protein shake.


Now this I just did in 2 minutes I didnt factor in exact amounts based on macro consumption. Or other dietary supplements you should be taking. Hope this helps give you an idea......

[AlteredBeast]

Why can't anyone just look for past nutritional threads? I mean it's like there is a diet question every three days and they are all basically the same...Why don't we just look up all that past information before posting these monotonous questions.

[heydespo5269]

^ cause some people weigh more or less, eat certain foods, and have different schedules. everyone has a specific question, so that's why their is specific threads

[Freak]

The problem is it is never a specific question though. Its usually always more or less .. make me diet. 99% of the questions have been answered 100 times before.

[captainplanet]

^^^
There are some people though who are really new to both training and this site and who really need help and god forbid didn't know how 2 or think of searching for other threads relating to their problem....I do see what your saying though there are some people who just ask something like "What kind of diet should I be on to lose weight??"