fat burning diet

[mcchunter]

whats up fellows?

trying to put together a new diet to really lean up without losing too much muscle. take a look and critique away:

6am:
8 oz skim milk with 2 cups of coffee
1/4 cup egg beaters
2 turket sausage
protein drink 24 grams (1st thing upon awakening)
1 pack instant oatmeal
1 deli flat (100 cals 22grams carbs multigrain)

7am:
workout sipping xtend throughout
7:45 cardio 20 minutes 120hr

8:10 am
fun size candy bar
2x protein drink 48 grams protein

10am double protein drink
fiber one bar

12pm
4 oz piece of meat ( may double this what do you think?)
big salad
1/2 cup brown rice

2pm 4 oz piece of meat

5pm
4oz piece of meat (up this?)
vegetable

7:30pm
4 oz piece of meat
maybe a salad with low fat dressing

9pm
1 scoop natural peanut butter
bedtime

workout days are:
wed
friday
sunday
5x5 program
cardio 6 days a week
i run 3-4 miles on treadmill 3 days a week

i am 190# around 20% bf
looking to get to 175 12-15%bf

just getting back from injury.
thanks in advance-mc

[TheMilkMan]

The fact that you're just getting back from an injury makes me think that those goals are complete attainable without any real crazy change in your diet. I would just clean the diet up a little bit from where it was and get back on track with your training. Those two things should make all the difference in the world.

I also wouldn't eat 9 times in a day. IMO that;s just too much of a pain in the ass and takes away from the rest of your life. Eat 5 good meals (lean protein, complex carb, healthy fat) while keeping your calories under maintenance and you should be fine. Don't over think it.

[mcchunter]

thanks for the reply milk.

yeah i tend to over think everything. i want to make sure my cals. are ok as i do not really know what the maintaince amount would be.

i am aiming to get 50% protein, 30%carbs( all before 4pm) and 20% fats.

any other ideas?

[DADAWG]

everyones metabolism is different . try what you posted for 2-3 weeks and SLOWLY adjust it to meet your goals. slow and steady loss preserves lean mass , rapid weight loss is a recipe to lose muscle.

[outlawtas]

9 times a day does seem a little extreme...but there's nothing wrong with it if you can keep it up. God knows I couldn't, 7 is a serious challenge (and with that's 2 shakes) due to time constraints with work.

Some things that aren't great: instant oatmeal, the candy bar.

Sorry I don't really have time to go through and calculate, but can you total up the macros? (total amount of protein/carbs/fats).

[mcchunter]

i will calculate all the macros tonight.
i have to go coach my sons basketball team. thank you everybody for stopping by,

hopefully we can get this diet down!

i do eat 8 times a day because i am always hungry!lol

[mcchunter]

total macros that i figured out is:
calories=2260

protein=258 gram (46%)

carbs= 190 grams (34%)

fat=55.5 grams (22%)

i am 5'7" 36 years old weight=189

most of my fat is in my stomach

i am thinking of lowering the carbs slowly to i hit 100 grams all eaten before 4pm

maybe go higher on the protein to 300-325


one more question:
i eat that fun size candy bar after my workout to help push the protein.
would i be better off eating a fiber one bar instead?

[outlawtas]

That breakdown looks pretty good. At the end of the day, losing fat depends on calories in vs calories out. Maintaining muscle while losing fat depends on protein intake and weight training - which you seem to have in check.

Cardio looks good as well, though I've always measured it in minutes so miles doesn't mean much to me lol (not to mention I'm Canadian and we work in KM). I would keep the carbs where they are - no need to drop them if you don't need to. Your workouts will suffer a lot.

That fun size bar POST workout isn't bad actually, now that I re-read it. It's the only time you should have a simple carb. Plus it helps you keep your sanity and keep up with the rest of the diet. The greater good is what counts.

[estray]

At think at some point eating too many meals becomes counterproductive. Even if youre eating good carbs your still releasing insulin and doing that 9 or more times a day can eventually screw with your insulin sensitivity. Take care of your pancreas, dont give it a reason to wear out early.

[mcchunter]

Originally Posted by outlawtas

That breakdown looks pretty good. At the end of the day, losing fat depends on calories in vs calories out. Maintaining muscle while losing fat depends on protein intake and weight training - which you seem to have in check.

Cardio looks good as well, though I've always measured it in minutes so miles doesn't mean much to me lol (not to mention I'm Canadian and we work in KM). I would keep the carbs where they are - no need to drop them if you don't need to. Your workouts will suffer a lot.

That fun size bar POST workout isn't bad actually, now that I re-read it. It's the only time you should have a simple carb. Plus it helps you keep your sanity and keep up with the rest of the diet. The greater good is what counts.

thanks for checking it out. im going to give it a try for a month and measure where im at then,

if im doing good then ill leave it to i plateau.
then ill look to cutting carbs or eating less often.

[mcchunter]

Originally Posted by estray

At think at some point eating too many meals becomes counterproductive. Even if youre eating good carbs your still releasing insulin and doing that 9 or more times a day can eventually screw with your insulin sensitivity. Take care of your pancreas, dont give it a reason to wear out early.

i hear you there. i am so damn hungry all the time though. this helps so that i dont go on a pizza binge

[mcchunter]

one more quick question.

what do you guys think about running a low dose of test? say 250/week for 10 weeks.

my reasoning:
my natural test is around 450. last time i cut my cals i lost a sht load of muscle. i did add 6 weeks of prop in and looked pretyy decent at 175# divide by 2.2 for kg for you canadians.lol

also my recovery time sucks right now. just a thought. my bf is high right now at 20%

[Biggin]

I suggest U lose some bf first, that's just me though.

[estray]

Yeah, dont run anything now. thatll just add to your appetitie. Clean your diet up a little more. No need to spike your insulin with a candy bar when your cutting. Keep all sugars out of your diet and stick with complex carbs. Stay away from nutra sweet too. Studies have shown it induces binge carb eating.

[mcchunter]

Originally Posted by estray

Yeah, dont run anything now. thatll just add to your appetitie. Clean your diet up a little more. No need to spike your insulin with a candy bar when your cutting. Keep all sugars out of your diet and stick with complex carbs. Stay away from nutra sweet too. Studies have shown it induces binge carb eating.

ok no candy bar and no test.

the nutra sweet i have cut out about a month ago.
ill update this in a month and see where im at. then ill probably ask for your guys help again if you dont mind.


thanks alot everyone i really appreciate your help.

goal is 12% by new year!

[Biggin]

Keep us posted if possible bro.

[mcchunter]

Originally Posted by Biggin

Keep us posted if possible bro.

will do. im on here everyday.lol