ok... diet time :(

[Massive690]

ok... diet time

this last year was the busiest of my life and my training/diet kind of took a back seat. i graduated college, relocated, had a baby, moved in with my girl, and got a "real" job all within a month of each other. as a result--- im fat. ive never been above 12% bf in my life (usually round 8-10) and now im sitting around 16% and i hate it. tiem to get the diet in line.

Stats: 24 years old, 208lbs, 16% bf.

meal 1: 1/2 cup oatmeal, 1/4 cup fruit, Protein shake (shake is 220 cal, 6g carb, 46g protein, 3g fat)

meal 2: protein shake

meal 3: 6-8oz chicken breast, 1 Cup veggies, 1/2 cup brown rice

meal 4: shake (thinking about subbing for a can of tuna though?)

meal 5: 6-8 oz chicken breast, 1 cup veggies, 1/2 cup brown rice

meal 6: shake


how is it looking? ive never really had to cut before so im new to this. i usually have the opposite problem and need to put on weight. I know i need a fat source, what do you recommend? also, meal 6 is usually my postworkout, what should i use for a carb source? i dont have much money for supplements


thanks bros

 

[juiced2damax]

Hey bro, too many shakes...Change your first meal and suppliment 4 egg whites and 2 whole eggs scrambled for that shake. I would also change one more meal to whole food opposed to the shake.

A good fat source can be some nuts...Take a handful of almonds or a few tblspoons of natty PB 20 minutes before you train. I would also add a meal before you go to sleep...Tuna and 2 cups of veggies an hour or so before bed with some almonds or nuts or Natty PB to slow down the absorption of protein while you sleep.

 

[Package]

I know i need a fat source, what do you recommend? also, meal 6 is usually my postworkout, what should i use for a carb source? i dont have much money for supplements

ALot of shakes , too many , try some chicken , turkey or tuna with your meals. For fat sources use lean red meat at dinner or breakfast , Post workout i think you should go with a 1/2 teaspoon of dextrose, thats it. All in all, not a bad diet and i think you should lose some weight, i'm not sure how hard you train but if your training at least at a medicore level you should still lose some weight.

 

[Massive690]

thanks bros i appreciate it. i know its a lot of shakes, i have trouble finding time to cook/eat during the day though. besides lunch i dont really have a chance to eat at work. ill start getting up a little earlier so i have time to cook some eggs in the am.

 

[RuFit]

definitely throw in some fish ...tuna, tilapia, even salmon...

more veggies too.

my breakfast is oatmeal, 1/2 cup (dry), 1/3 banana chopped (or other fruit of choice), pinch salt, stevia, 1 tbsp ground flaxseed, 1/4 cup egg whites ( i use the packaged ones. i am not seperating eggs!!) 1 cup water, stir. pop into microwave for 3 1/2 minutes ....stir and yummm.

 

[s7v7n]

definitely throw in some fish ...tuna, tilapia, even salmon...

more veggies too.

my breakfast is oatmeal, 1/2 cup (dry), 1/3 banana chopped (or other fruit of choice), pinch salt, stevia, 1 tbsp ground flaxseed, 1/4 cup egg whites ( i use the packaged ones. i am not seperating eggs!!) 1 cup water, stir. pop into microwave for 3 1/2 minutes ....stir and yummm.

Ummmmm salmon is the shit...God I love that!