Nutrition help

[Marcules]

I want to get to a weight of 180 lbs. So I have been working out for 6 months and gains have been very minimal. I have lost ten pounds so far and noticed my muscles a lot more. I try to eat 6 times a day but it doesnt always happen. I also do cycling for 30 min right when I wake up almost every day unless that day is super busy. I also go through a gallon of water a day. My work outs consist of 5 days a week monday through friday for an hour at a time every I work out a different part.
As for nutrition I need some help this is what I eat usually is like this
9am: 3 scrambled eggs, 2 egg whites, glass of orange juice, 3 whole wheat slices
noon: 4 carrots 1 cucumber

3pm:something from subway cause its at my school campus usually a foot long chicken breast on wheat w/all veggies, mozzerela cheese, vinager and oil for

6pm: a salad with a piece of chicken breast

9pm: carrots and cucumbers again


12: if im up i will eat salmon and veggies


I would like something of a food log to follow. January 1st I weight 216 lbs @ 23% body fat. 6 months later Im 205 @ 22.3% body fat

I would like to loose weight with out supplement help but now I feel like it would take me forever to get to my goal of 180lbs. Is supplement help really crutial or do I just need to be patient and hold off the supplements.


It feels like im working hard and showing gains very slowly...am I about normal or am I doing a few things wrong? Also would it be easier for me to bulk up and build more muscle and then try to burn the fat off. Or is it easier to burn fat then build muscle. Thanks for anyhelp if I need to be more elaborate on anything please let me know.

[CHM]

My suggestions-

9am: Looks ok, but a whole orange would be much better

noon: Needs some protein

3pm: I would try packing my own lunch, consisting of 20-30g protein, around 30g carbs, and 5-10g fat.

6pm: Looks good

9pm: Needs some protein and fat

12: Looks fine

[Environ]

Originally Posted by Marcules

January 1st I weight 216 lbs @ 23% body fat. 6 months later Im 205 @ 22.3% body fat

You have actually lost more muscle than fat in that 6 months. You've lost 11 lbs altogehter, but only 3.96 of them have come from fat if the figures above are correct.

Your diet is terrible and you are doing too much work in the gym. As fat as I know, Bugs Bunny is the only being that eats carrots and calls that a meal. Why do you eat carrots and cucumber for a meal? You need to eat more meals and you need to eat more calories. Because you are eating so few calories, your metabolism is slowing down and your body is cannibalising its own muscle for energy. Reserve your starchy carbohydrate for breakfast and pre- and post workout. At all other times, avoid starchy carbs. Do not eat any simple carbohydrates (i.e. sugar, white bread, etc).

Create three full body workouts and do them religiously once a week. Combine them with 6 cardio sessions a week and this will help you a lot. Three of those cardio sessions can be performed after your workout at moderate intensity only. The other three cardio sessions, which should be performed on days you don't lift, should be intense - try interval training.

[Marcules]

Originally Posted by Environ

You have actually lost more muscle than fat in that 6 months. You've lost 11 lbs altogehter, but only 3.96 of them have come from fat if the figures above are correct.

Your diet is terrible and you are doing too much work in the gym. As fat as I know, Bugs Bunny is the only being that eats carrots and calls that a meal. Why do you eat carrots and cucumber for a meal? You need to eat more meals and you need to eat more calories. Because you are eating so few calories, your metabolism is slowing down and your body is cannibalising its own muscle for energy. Reserve your starchy carbohydrate for breakfast and pre- and post workout. At all other times, avoid starchy carbs. Do not eat any simple carbohydrates (i.e. sugar, white bread, etc).

Create three full body workouts and do them religiously once a week. Combine them with 6 cardio sessions a week and this will help you a lot. Three of those cardio sessions can be performed after your workout at moderate intensity only. The other three cardio sessions, which should be performed on days you don't lift, should be intense - try interval training.

lol thanks for the constructive critisim, could you give me an example of a better meal plan?(replacement for those veggies I have been eating) And how do I squeeze all those excersises in three sesions for an hour at a time? In 3 sessions what should I work out in day 1 2 and 3.

[Marcules]

morning bump

[liGymRatt]

Originally Posted by Marcules

morning bump

lol

[xamadeix]

meal 3: atleast double the meat(if sodium isnt a problem with you), dump the cheeses and sauces.
and

meal 9: protein protein protizzzieen.

[Marcules]

and as far as supplements go are there any essential ones i should be taking?

[eLJaKo]

Originally Posted by Marcules

I want to get to a weight of 180 lbs. So I have been working out for 6 months and gains have been very minimal. I have lost ten pounds so far and noticed my muscles a lot more. I try to eat 6 times a day but it doesnt always happen. I also do cycling for 30 min right when I wake up almost every day unless that day is super busy. I also go through a gallon of water a day. My work outs consist of 5 days a week monday through friday for an hour at a time every I work out a different part.
As for nutrition I need some help this is what I eat usually is like this
9am: 3 scrambled eggs, 2 egg whites, glass of orange juice, 3 whole wheat slices
noon: 4 carrots 1 cucumber

3pm:something from subway cause its at my school campus usually a foot long chicken breast on wheat w/all veggies, mozzerela cheese, vinager and oil for

6pm: a salad with a piece of chicken breast

9pm: carrots and cucumbers again


12: if im up i will eat salmon and veggies


I would like something of a food log to follow. January 1st I weight 216 lbs @ 23% body fat. 6 months later Im 205 @ 22.3% body fat

I would like to loose weight with out supplement help but now I feel like it would take me forever to get to my goal of 180lbs. Is supplement help really crutial or do I just need to be patient and hold off the supplements.


It feels like im working hard and showing gains very slowly...am I about normal or am I doing a few things wrong? Also would it be easier for me to bulk up and build more muscle and then try to burn the fat off. Or is it easier to burn fat then build muscle. Thanks for anyhelp if I need to be more elaborate on anything please let me know.

Try this:
9am:
2 slices whole wheat (not 3)
2 eggs (not 3)
8 egg whites (not 2)
1 piece of fruit (not orange juice)

Reasons: My suggestion will lower your fat intake, lower your carb intake, but increase your fiber intake, and increase your protein to about 45 grams

12pm:
carrots
cucumber
can of tuna (~30g protein)
1oz mixed nuts (~5g protein, 10-12 g fat)

Reasons: You need fat or carbs at every meal, or both, and you need protein at every meal. The veggies are great, they will help keep you full, and by all means eat them as much as you want, but you still need protein. I chose these foods mainly because I know your at school and convienience is an issue.

3pm:
wrap or 2 slices whole grain bread
4-6 oz chicken / turkey / tuna
slice of cheese
some more veggies if you like

Reasons: once again, conveinience is important. This meal is fairly portable and also should fill you up pretty good for the cals. Subway isnt horrible, but not optimal. If you made your own sandwich or wrap you would probably be better off. If you must go to subway, make it a 6 inch njot a 12. Or choose a salad. If you order the salad get whatever veggies you want and balsalmic vinigar for the dressing, and DOUBLE the meal. If you choose the sandwich, you dont have to double the meat because the bread and cheese will account for about 10-12 grams of protein, in addition to your chicken or turkey. Do not get tuna, it is mostly mayo, and do not get things like steak / meatballs / or any other deli meat besiudes turkey. They are loaded in fat and sodium.

6pm:
A salad with a piece of chicken breast is a good choice. Easy on the dressing and dont be afraid to add a piece of fruit or add some mixed nuts to your salad.

9pm: once again the veggies are good but you need protein. Maybe an egg omelette with some different veggies in it. You could also eat some cottage cheese. Anything lean with protein.

12pm: salmon is a bodybuilders best friend. Loaded with high quality protein and great fatty acids. This is one of the best bedtime meals you could eat. Cottage cheese with a fat source is also great. Make sure if you are going to bed early, space your meals out differently so you can eat before bed.

For example, if you think you may be in bed by 11pm, eat your 6pm meal at 530, your 9pm meal at 8, then your bedtime before you go to bed.

Also, when do you usually work out? You will need some carbs in your meal after your workout. You also will need a post workout shake.

[Marcules]

Thanks what kind of protien shake can you reccomend pre and post workout?

[CHM]

I do this:

Pre- you want protein (whey), and complex carbs( maybe oats)
Post- you want protein (whey), and medium to fast digesting carbs (oats and dextrose)

[Marcules]

Can you suggest a brand. And is that what I have to add to the shake or do I look one that has complex carbs in it as well?

[CHM]

I usually just add the carbs to the shakes, but there are some mixes that do it for you. Be sure to get a lowfat mix if you do buy a premade one. The fats will slow the digestion. I use ON whey, but I hear thay Dymatize is a pretty popular brand.

[Marcules]

Is there anywhere I can find meals with 40protein/40carb/20fat. Id like to see different meal plans.

[Duppy]

This thread has been helpful to me. Thanks to CHM for being the man and putting out so much info. I've been trying to do the same thing as Marcules, if someone wouldn't mind....could you critique a days food for me too?

Breakfast- Today 11am
5 Egg White Omelette with turkey breast in it

1:00 pm- Probolic with banana and nonfat milk blended together

3:30pm- 1/2 Cup cottage cheese

6pm- Two grilled chicken breasts and steamed asparagus and green beans

Workout around 9ish

Post Workout- I am starting to take probolic now after my workouts, I never used to before, because I was worried that taking something post workout then going home and sleeping wouldn't be good because I've heard so many times "don't eat before you go to bed".

[CHM]

Breakfast- I would add carbs hear (20-30g)

1:00 pm- fine

3:30pm- I would add some fats( 5-10g)

6pm- fine

Workout around 9ish- 3hrs since you last ate is too much. Add a scoop of whey and 20-30g carbs (oats)

Post Workout- Keep the probolic, and add some carbs

Eating before bed is fine.

[Duppy]

What kind of fat would you recommend for 3:30 and carbs for post workout?

[Marcules]

Originally Posted by Duppy

What kind of fat would you recommend for 3:30 and carbs for post workout?

damn dont hyjack my thread lol start a new one

[CHM]

Originally Posted by Duppy

What kind of fat would you recommend for 3:30 and carbs for post workout?

For fats, you could have 1tbsp nut butter (almond, peanut, cashew,ect.), which equals out to around 8g fat. Other good choices are whole nuts, seeds, avocado, olives, coconut, and egg yolks.

[CHM]

Good carbs would be oats or fruit.

[kazman32]

If you have a low appetitie (which sometimes I do as well) protien drinks will help alot! I have shakes with added flax oil, peanut butter, raw eggs, adds more good calories via efa"s (essential fatty acids).