PLease Crit my Eating

[hamm3r]

Hi,

i am a 27y old male, 205 lbs, 20% BF (mybodycomp.com), i am a natural mesomorph and have always found it easy to gain muscle and mass but have always been too fat as well.

My Goal is Fat loss and i am going to lose 20-25 lbs in the next 12 weeks. This is how I plan to do it.

I am lifting 4days 2 Upper/2 Lower focusing on 8-12 reps on compound movements and doing 2 days of cardio on my off days.

My nutrition plan is 6 meals per day, the last being a post workout shake at 930pm. I posted my Fitday macronutrient breakdown and would like everyones opinion please.

Calories Eaten Today
source grams cals %total
Total: 1849
Fat: 48 430 24%
Sat: 10 93 5%
Poly: 6 56 3%
Mono: 10 88 5%
Carbs: 180 633 36%
Fiber: 22 0 0%
Protein: 179 715 40%
Alcohol: 0 0 0%

My lifting is done in the evenings at 8 after my Dinner.

Thank you for your time and answers.

[emartin10]

Could you post a typical day's menu?

[hamm3r]

Here is today for example:

07:30 1 whole 3 whites omelett with 1/2 cup oats with 1 glass milk

10:30 1 cott chz (200g) and 1 banana

12:30 Turkey Sandwich with sliced raw Paprika and 1 Apple

15:30 1 cottage chz with 1 banana

18:00 1 Broiled Turkey Breast with sauteed spinach and 1 small baked Potatoe and ketchup

20:00 Workout

21:30 Post workout Shake consisting of 1 serving ON Whey Protein, 1 serving creatine, Milk and half a banana.

Thats about an average day, although i dont always have the same snack twice, ussually i have 2 boiled eggs and something like an apple for my second snack.

[Marinewithego]

I'm not an expert, but my opinion is that you are not eating enough calories. If you are only eating 1850 calories a day, plus you are working out six days a week I would guess you might want to eat a little more.

Say your workout kills 300 calories a day. That's only 1550 calories! Your going to go into starvation mode, plus it sounds a little hard to stick with. Especailly being new to fitness.

[booze]

yeah your cals are def low mate...
also, with your PWO shake try and drop the milk (use water) and banana. also add maltodextrin and dextrose to your shake...
and you need another complete balanced meal after your shake (about an hour later) that looks something like chicken breast with brown rice and veges etc
also, when your having that cottage cheese, mix it in with some tuna for more protein and obviously more calories...

[hamm3r]

thanx for the info, a question to your response booze.

Why drop the banana and milk (im assuming for the carbs) and thenn add maltodextrin and maltose?

thx

[GqArtguy]

Originally posted by hamm3r:
thanx for the info, a question to your response booze.

Why drop the banana and milk (im assuming for the carbs) and thenn add maltodextrin and maltose?

thx

Yes, why?


Youre eating too little.

[booze]

read this...

http://www.abcbodybuilding.com/windowofopportunity.php

all is explained in DEPTH...

[TrainingGirl]

I'm still not convinced fruit can't be used to restore glycogen in the muscle. I used fruit every day for 6 weeks PWO and my gains were never better. It certainly didn't seem to hinder my results.

[TrainingGirl]

I should have worded that a bit differently. I gained muscle during this time but also dropped 2%BF as well during those 6 weeks.

[OldGuy]

The idea, TG, is that you would want a faster acting CHO in your PWO. But again if what you did works for you keep doing it.

The article the booze posted looks like it's written for the elite body builder. For those of us just training to get or stay "in shape" you don't have to be that critical.

Hamm3r, I also agree you're not eating enough. And I would lift heavier and keep reps in the 6-8 range. Put on some muscle to burn some fat.

[Canadian_Bacon]

The mods or so called 'experts' at ABCBB are pretty damn pig headed. They refuse to look at any new research on any topic. They also purposely make shit way more complicated then it actually is.