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GSegal
07-21-2005, 11:48 AM
I am currently 6'0" tall and weight in at 210 lbs with 12-13% BF. I have been eating strictly for about 2 weeks now and consuming about 200g of Protein per day. I have noticed strength gains and have endurance in the gym, but cannot get rid of this stubborn lower belly fat (also looking a little bloated). I think that the problem is attributed to my diet in that I am eating roughly 100-120g of fat. Most of this amount is coming from almonds, non-fat milk and natural peanut butter. I intend to remove the almonds (100g fat) from my diet in hopes that this will get rid of the fat. Any other suggestions or comments welcome.

My daily meals consist of the following:

Meal 1
banana

Workout

PWO Meal 2
ON Shake (2 scoops) with NF Milk (2 cups)
2 tbsp Peanut butter

Meal 3
Oatmeal

Meal 4
Chicken breast sandwich on whole wheat

Meal 5
Peach
Almonds ???

Meal 6
Turkey sandwich (deli)
1 tbsp Peanut butter
ON Shake (2 scoops) with NF Milk (2 cups)

Totals (including almonds) 2928 121f 191c 282p 40/20/40
Totals (w/o almonds) 2113 50f 163c 252p 20/30/50

getfit
07-21-2005, 11:50 AM
add some veggies to your diet!

GSegal
07-21-2005, 11:54 AM
I agree that I do not eat enough vegetables. Would it make sense to substitute the almonds for vegetables in Meal 5? I am still at the office for Meal 5, so what do you suggest I eat (raw carrots, celery, etc?)

getfit
07-21-2005, 11:56 AM
how many almonds do you eat?

you can add some green beans,broccoli,yams

do you eat any eggs? cottage cheese?

schmitty199
07-21-2005, 12:10 PM
you dont eat enough

GSegal
07-21-2005, 12:25 PM
I eat 1 cup of almonds that equates to 90g of fat. Substituting the almonds for cottage cheese and vegetables sounds like a great option. Thanks :)

getfit
07-21-2005, 12:27 PM
no i mean add them also to your diet keep the almonds! :)

maybe wanna check out www.fitday.com

shansen008
07-21-2005, 12:27 PM
How do you get fat from non fat milk? :)

GSegal
07-21-2005, 12:31 PM
So, an additional 90g of fat from the almonds would not contribute to fat gain if I increase my Protein and Carb intake.

You get fat from non-fat milk by adding in the peanut butter... LOL

getfit
07-21-2005, 12:33 PM
check out fitday track your daily caloric intake there! :)

GSegal
07-21-2005, 12:37 PM
I was tracking my daily intake on fitday and realized that my macros were off after adding in the 1 cup of almonds I was consumming per day (40p/20c/40f). This is what prompted me to ask the question...to reduce fat gains in the belly, should I remove the amount of almonds I eat on a daily basis. I thought that your suggestion to incorporate veggies/cottage cheese into my diet would replace the almonds.

getfit
07-21-2005, 12:40 PM
you can always cut them out of your diet or reduce the amount!

i'd add just a few maybe handful with your cottage an apple! nice little meal there ;)

SpecialK
07-21-2005, 01:48 PM
Excess calories cause fat gain, not fat. If you want to lose fat, then reduce your calories.

GSegal
07-21-2005, 01:53 PM
Thanks getfit, I'll give it a try and see how it turns out.

getfit
07-21-2005, 02:07 PM
oh GSegal! i thought with meal one have some egg whites boiled,scrambled depends how you like them good protein there ;)

ReelBigFish
07-21-2005, 02:42 PM
I am currently 6'0" tall and weight in at 210 lbs with 12-13% BF. I have been eating strictly for about 2 weeks now and consuming about 200g of Protein per day. I have noticed strength gains and have endurance in the gym, but cannot get rid of this stubborn lower belly fat (also looking a little bloated). I think that the problem is attributed to my diet in that I am eating roughly 100-120g of fat. Most of this amount is coming from almonds, non-fat milk and natural peanut butter. I intend to remove the almonds (100g fat) from my diet in hopes that this will get rid of the fat. Any other suggestions or comments welcome.

My daily meals consist of the following:

Meal 1 banana
( This isn't a meal man, esp. for pre workout. You need some protein here. If it's really close to your workout, get some whey if it's a little later eat some egg whites. If it is later as well I would make that oats instead of a banana.)

Workout

PWO Meal 2
ON Shake (2 scoops) with NF Milk (2 cups)
2 tbsp Peanut butter
(Lose the peanut butter, you don't want it PWO because it'll slow down the digestion quite a bit and you want the whey and carbs, ASAP.)
Meal 3
Oatmeal
( need some protein here and some EFA's too.)

Meal 4
Chicken breast sandwich on whole wheat

Meal 5
Peach
Almonds ???
(Keep it all the same but get some protein. Chicken, tuna, something and If i was you I would switch the carbs to rice or sweet potato.
Meal 6
Turkey sandwich (deli)
1 tbsp Peanut butter
ON Shake (2 scoops) with NF Milk (2 cups)
If this is your last meal I would lose the sandwhich and whey and keep the milk and pb and . This seems like a whole lot of food at one time even though it is right before bed. Try some cottage cheese and PB instead of the milk and lose the sandwich all together.

Totals (including almonds) 2928 121f 191c 282p 40/20/40
Totals (w/o almonds) 2113 50f 163c 252p 20/30/50
You don't need to lose the fats, you need fats especially the efa's. 80g of Fat is 25% of your cals. (with almonds) so I don't know how you got 121g. as 20%, it's 37% by the way. Your ratios are actually 37/26/37. But ratio's don't really mean anything. If you feel comfortable with were you are at then stick with it, If not lose some of the fat and up the carbs.

edit: i just read that you want to get rid of all the almonds, which will make you have only 20g. of fat. You def. dont want to do this. You need fats to burn fat, if your diet is low in fats, then your body will hold on to all the fat stores in the body. Remember the body is very effecient at keeping fat to use later as energy and will get rid of muscle with out a thought.

GSegal
07-21-2005, 05:14 PM
Thanks ReelBigFish. I intend to add some protein to the premeal workout. Meal 5 is eaten at around 3:30pm and meal 6 is eaten at 6:30pm. I would like to eat something more substantial at that time before going to bed at 10:00pm. What would you recommend besides cottage cheese and peanut butter?

GSegal
07-21-2005, 05:16 PM
getfit, meal 1 is eaten pre-workout at around 5:15am. I begin my workout session at 5:30. Does it make sense to have a shake (24g Protein) and NF milk before hitting the weights?

Built
07-21-2005, 05:18 PM
I'm not Getfit but I'll offer up an answer - a banana is not a meal. Have it with the whey shake and milk.

getfit
07-21-2005, 05:20 PM
i do agree with reelbigfish on the almonds i would keep them even a handful is good as your getting your natty pb as well

why not make a shake with some oats, wheyprotein

Max-Mex
07-21-2005, 07:12 PM
So, an additional 90g of fat from the almonds would not contribute to fat gain if I increase my Protein and Carb intake.

You get fat from non-fat milk by adding in the peanut butter... LOL

Eating fat does not make you fat. Drill that into your head! Consuming more calories than your body needs makes you fat. Drill that also into your head!

People get fat because they eat way more than their body needs. The extra calories are stored as fat. Any of the 3 macronutrients can become fat if there is an excess amount (fat, cabs, protien). Got it? Good..now...go eat some fat!!!

GSegal
07-22-2005, 09:16 AM
I took the recommendation to include a protein shake pre-workout and can honestly state that I felt stronger and had more endurance during my session this morning. So far I have consumed the following:

Meal 1
1 banana
ON Shake + 1 cup NF Milk

Workout

Meal 2
ON Shake + 1 cup NF Milk
Oatmeal