my diet

[D Breyer]

5'11" 181 lbs. (mostly fat, noo idea at bf%) GOAL: 170 (need to know bf% to have bf% goal... so none atm) by June 1
I know it would be better to have more meals... but with school and hockey its tough to get more then three in...

All Meals:
1-2 Liters WATER

Meal #1 7:00
1 low fat yogurt with fruit
OR
1/2 cup skim milk
WITH
1/2 cup grapenuts (cereal)
(mixed)
1 cup black coffee
1 centrum performence multi

Meal #2 11:40
2 slices cracked wheat bread
1 tuna packet
1 slice american cheese
1 tbs light mayo
1 apple/banana
1 low fat yogurt

Meal #3 4:30 (preworkout)
1 Whey Protine Shake (whey, ice, bananas, and strawberries or pinnaples)
1 creatine serving
1 ABB fuel force?? (the red one) (energy supplement)

Meal #4 6:00 PM (post-workout)
2 slices cracked wheat bread
either 1 tuna packet, turkey, chicken, or peanut butter
1 slice american cheese
1 tbs light mayo
1 banana or apple

what do you think?

[mihorne]

that diet looks really low cal, especially since you're only eating 4 times a day.

[D Breyer]

where/how should i add calories?? i've been on this for like 2 weeks and lost 13 lbs!!

[bobk07]

Thats not good, you shouldnt loose more then 2 pounds a week. You prob lost a lot of water weight as well as muscle which is NOT what you want.

[JiggaHertz]

You're basically eating 2 tuna sandwhiches and some fruit, sounds like lunch. Instead of the cereal in the morning have oats. Also the low fat yogurt I've seen is usually high in sugar - get rid of that. You can add chicken breasts, lean beef, cottage cheese, natty pb, etc. See the sticky "What BodyBuilders Eat". That and what bobk07 said - start tracking your calories and adjust accordingly so you're loosing 2 lbs/wk max.

[danlifter]

Hey how is my diet, im 17 6 foot and weigh 145

Meal1: Breakfest 7:30
1 scoop of whey 110 calories, 1.5 grams of fat, 23 grams of protein, 3 carbs
1 cup skim milk 70 calories, 8 protein, 13 carbs
1/2cup cottage cheese 90 caloires, 16 grams of protein, 4 carbs, 1 gram of fat
Oatmeal 27 carbs, 5 grams of protein, 3 grams of fat,150 calories, 4 fiber
Shredded Wheat 15 carbs, .5 fat,70 calories
1 tsp. of glutamine
Multivitamin

Total calories-490
Total Protein-54.5
Total Carbs-62
Total Fat-6

Meal2: Lunch 10:45
Tuna Fish 38 grams of protein, 180 calories, 2 fat
1 tbs peanut butter 90 calories, 7.5 grams of fat, 4 protein
Lite whole wheat bread 35 calories, 8 carbs


Total calories-305
Total Protein-42
Total Carbs-8
Total Fat-9.5

Meal3:Pre Workout meal 2:20
1lb. bag of strawberries 37 grams of carbs, 150 calories.
1 lite 85 yogurt 6 grams of protein, 13 carbs, 80 calories., 6 fiber
1 can of tuna 19 grams of protein, 90 calories, 1 grams fat
1 piece of salmon 15 grams of protein, 3.5 grams of fat,100 calories



Total calories-420
Total Protein-40
Total Carbs-50
Total Fat-4.5

Meal4:Post Workout meal 5:20
Dextrose crystals 2.5 tbs. 29 grams of carbs, 120 calories
Maltodextrin 1/4 cup 23 grams of carbs, 95 calories
2 scoops whey protein drink 46 grams of protein, 220 calories. 4 carbs, 3 grams of fat
1 tsp of glutamine 4500 mg.
Multivitamin
5 grams creatine monohydrate



Total calories-435
Total Protein-46
Total Carbs-56
Total Fat-3 gram

Meal5inner 6:10
Egg beaters 42 grams of protein, 7 carbs, 210 calories
1/2 cup of oatmeal 3 grams of fat, 27 carbs, 5 grams of protein,150 calories, 4 fiber
1 can of sliced potatoes 32 carbs,150 calories, 5 fiber
1 piece shredded wheat 15 carbs, 70 calories, .5 fat

Total calories-580
Total Protein-47
Total Carbs-61
Total Fat-3.5

Meal6: 8:30
Salmon 3.5 grams of fat, 15 protein, 100 calories
Tuna Fish 1 gram of fat, 19 protein, 90 calories



Total Calories-190
Total Protein-34
Total Carbs-
Total Fat-4.5

Meal7:Before Bed
1 cup of cottage cheese 160 calories, 30 grams of protein, 8 carbs
1.5 tbs peanut butter 135 calories, 11 grams of fat, 4 protein



ZMA PILLS

Total Calories-295
Total Protein-34
Total Carbs-8
Total Fat-11



TOTALS
Calories-2715
Protein-297 grams
Carbs-258 grams
Fat-43 grams