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Thread: Weight / Fat loss diet - opinions wanted

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    With Kung Fu Grip OneBadUnit's Avatar
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    Jan 2006
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    Weight / Fat loss diet - opinions wanted

    Hey all !!

    I'm new to the boards and have been looking around, reading, and getting a LOT of good information. I'm trying to come up with a good diet that will help me sread off unwanted fat and weight, while aslo maintaining the muscle that I DO have and gaining some more. I know, its the classic struggle or losing one while wanting another; honestly, I'd be happy with just dropping the fat / weight and then taking on the next task of building.

    A little about me (If you want to just skip down to my diet plan, feel free). I'm no stranger to the gym, I just lost track of my goals and have been out for a few years and I'm looking to get back to where I was. Right now, I'm 35 y/o, 6'1, 265, and I'm guessing probably 25% body fat; I'm a "big guy", I always have been. My job offers little to no physical activity, so all the exercise I'll be getting is when I goto the gym or happen to be outside on the weekends. My resting Hear Rate is usually around 60.

    My Plan:

    Meal 1 (Shake)
    Protein Powder - 120 Cal, 2 Fat, 35 Protein
    1 1/2 cup non fat milk - 129 Cal, 12 Carb, 8 Protein
    Bananna (large) - 121 Cal, 31 Carb, 1 Protein
    Omega 3 (2 cap) 17.5 Cal, 17.5 Fat
    (Total:387 Cal, 19.5 Fat, 43 Carb, 44 Protein)

    Meal 2
    3/4 Cup Brown Rice - 163 Cal, 1.35 Fat, 33.75 Carb, 3.75 Protein
    1 can tuna - 150 Cal, 1.25 Fat, 32.5 Protein
    1 cup Broccoli / Cauliflower - 25 Cal, 4 Carb, 2 Protein
    (Total: 338 Cal, 2.6 Fat, 37.75 Carb, 38.25 Protein)

    Meal 3
    (Total: 338 Cal, 2.6 Fat, 37.75 Carb, 38.25 Protein)

    Meal 4
    3/4 cup Brown Rice - 163 Cal, 1.35 Fat, 33.75 Carb, 3.75 Protein
    4oz Chicken Breast - 120 Cal, 3 Fat, 21 Protein
    1./8 cup Walnuts - 95 Cal, 9.5 Fat, 2 Carb, 2.25 Protein
    Total: 378 Cal, 13.85 Fat, 35.75 Carb, 27 Protein


    Meal 5 (Shake)
    (Total:387 Cal, 19.5 Fat, 43 Carb, 44 Protein)

    I plan on adding an extra can of tuna before or after my workout for the extra protein, so add:

    Snack
    150 Cal, 1.25 Fat, 32.5 Protein

    GRAND TOTALS:
    Cal - 1978
    Fat - 59.75
    Carb - 197.25
    Protein - 224

    I know its a lot of tuna, but I love it. The past 3 months its been a main staple; I've pretty much stopped eating for the enjoyment of taste as I am focused on my goal of getting in shape.

    Feel free to suggest different foods, change of plan, etc; its why I am posting.

    For a quick reference, I get to the gym 4 times a week.
    Back / Bi / abs
    Chest / tri / abs
    Shoulders / traps / abs
    Legs / abs
    I try to get 3 sessions of cardio a week keeping my heart rate at 130ish and I go for 30 mins ( I plan on raising it to 4-5 times a week). I'll be posting in the other forums to try a new workout and give more detail on what I actually do in the gym for each day.

    Thanks, in advance, for all / any advice !!!
    Last edited by OneBadUnit; 01-29-2006 at 09:38 PM.

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