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Diet, Nutrition and Supplementation Post here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.

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Old 01-29-2005, 01:30 PM   #1 (permalink)
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Not looking to lose weight, just lose fat. Now i know that is is extremely difficult to lose fat and maintain muscle, but I think i can do it. Here is the diet i am starting today. Please critique and let me know what you think and here are my stats

21years
6ft
172lbs
11% BF
Workout 4 times a week
cardio for 20 minutes 4 times a week

Wake up at 6:45am
Breakfast 7am
-half cup oats (160 cals 29carbs,6 protein)
-half scoop whey (55 cals, 11 protein)
-cup of fat free cottage cheese (26g protein, 14 carbs)

workout 9am
Post workout
-half cup oats
-1.5 scoops whey with water

Lunch at 12:15pm
-Medium sized yam or sweet potato
-8oz chicken breast
-spinach with calorie free dressing

snack at 3:30pm
-cup of fat free cottage cheese
-roughly 10 almonds

Dinner at 7pm
-lean steak, fish, or chicken
-veggies
-spinach salad

Pre Bed at 10pm
-either casein protein powder or cup of fat free cottage cheese

Let me know what you think, and thank you for your time
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Old 01-30-2005, 01:19 AM   #2 (permalink)
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bump
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Old 01-30-2005, 01:29 PM   #3 (permalink)
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The things you are eating look good. How many calories are you eating?
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Old 01-30-2005, 01:33 PM   #4 (permalink)
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Looks very good to me. Do you know what the totals are for cals, fat, protein, and carbs?

One suggestion I have is to have more carbs PWO.
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Old 01-30-2005, 01:34 PM   #5 (permalink)
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Im eating right about 2200-2400 cals a day. Oh, and im sooo happy right now, cuz i just found out that i dont start class till 10am every day. So now i can lift 6 days a week. Woohooo!!
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Old 01-30-2005, 01:42 PM   #6 (permalink)
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protein is at about 220 grams

carbs are at 200 grams

fat is about 25 grams

no alcohol at all

These are just averages, im usaully a lil higher in the protein area
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Old 01-30-2005, 01:43 PM   #7 (permalink)
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Ripstone, thanks the for PWO carb advice. Im definately gonna add more.
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Old 01-30-2005, 07:52 PM   #8 (permalink)
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Quote:
Originally posted by Robbyrh10:
Ripstone, thanks the for PWO carb advice. Im definately gonna add more.
No problem.

The total calories, protein, etc. look pretty good for your goals. You might wanna think about adding more healthy fat though. Maybe have a few fish oil caps a day. See how this diet and calorie amount works for you in order to lose some fat. If it doesn't work, then adjust. Best of luck. [img]smile.gif[/img]
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Old 01-30-2005, 08:55 PM   #9 (permalink)
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Fish oil sounds awesome. Perfect timing on that advice, cuz i just got done reading Johnkas interview stating that fish oil can speed up the metabolism. Thanks once again
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