LAST STAB at the diet plan....

[TWB87]

ok, someone said third times a charm...so i read up even more on this topic, so here we go. Trying to lose maximum fat, while keeping muscle. I weight train 3 times a week. On those 3 days i run 2 miles. On tue,thur,sat. i run/walk 4 miles. here goes the final diet plan.

this is just gonna be a one day example. Just seeing if i'm getting the right idea finally.


7:00 am - 2 protein pancakes, glass of water
go to school
9:10ish - Protein "power" butter on wheat bun, water.
come home from school
12:30 - 2 pieces of 4 oz. chicken breast and serving of brown rice, water
go to gym
3:30 - turkey burger on wheat bun, carrots, serving of brown rice, water
6:30 - 1 8 oz. chicken breast, apple, water
work
11:00 - healthy snack.

havent' gotten macro's figured out yet but i'm guessing it's gonna be around 2k cals, 200ish protein, 160ish carbs, 70ish fat.

[DWhealthy]

'last stab'?
If this means you've gone off and on a 'diet', perhaps it might help to change up your way of thinking too.
Instead of 'diet', think of it as just simply eating healthy. Not eating Burger King burgers and Long John Silver's filets is not considered going on a diet. You're simply cutting out foods that have obvisously bad for you.
At least this is how I've always looked at it. Just my $0.02

I don't see much veggies in there. Carrots contain a lot of sugar if I remember correctly. Look into changing to some greens bro (brocolli, spinach).

Whats Protein "power" butter? Maybe sub that meal with a protein shake (ON Gold Standard is good).

Where do you get protein pancakes from? Or do you make those with some Any Whey?

When do you run those 2 miles? Right after weight training? Not sure on the controversy with that, but someone on this board told me that I should wait at least 6 hours before doing cardio if longer than 30mins. So I now do my weights in the morning and cardio before I go to bed. It has helped me progress faster. Just a thought to try if you want to.

[TWB87]

power butter is natty pb loaded w/ vitamins, etc..lots of protein, protein pancakes i bought off bb.com store, i read somewhere to do your cardio after workouts cause your low on carbs so the body looks to your fat storage for energy, and no i havent been off and on, i've been posting my plan for a diet on here but it just never works out right, lol, so im just tryin to comprehend it all and make it work.

[TWB87]

another thing, for protein, turkey, chicken, steak, sometimes a lean burger...all good right? carbs - brown rice, sweet potato, some starchy veggies, eat fruits. fats - nuts or take oils.

[recyfer]

another thing, for protein, turkey, chicken, steak, sometimes a lean burger...all good right? carbs - brown rice, sweet potato, some starchy veggies, eat fruits. fats - nuts or take oils.

Proteins

* Boneless, Skinless Chicken Breast
* Tuna (water packed)
* Fish (salmon, seabass, halibut)
* Shrimp
* Extra Lean Ground Beef or Ground Round (92-96%) - Learn More
* Protein Powder - Learn More
* Egg Whites or Eggs - Learn More
* Ribeye Steaks or Roast
* Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
* Top Sirloin (aka Sirloin Top Butt)
* Beef Tenderloin (aka Filet, Filet Mignon)
* Top Loin (NY Strip Steak)
* Flank Steak (Sir Fry, Fajita)
* Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
* Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

* Oatmeal (Old Fashioned or Quick Oats)
* Sweet Potatoes (Yams)
* Beans (pinto, black, kidney)
* Oat Bran Cereal
* Brown Rice
* Farina (Cream of Wheat)
* Multigrain Hot Cereal
* Pasta
* Rice (white, jasmine, basmati, Arborio, wild)
* Potatoes (red, baking, new)

Fibrous Carbs
* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
* Broccoli
* Asparagus
* String Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery

Other Produce & Fruits

* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini
* Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
* Lemons or Limes

Healthy Fats

* Natural Style Peanut Butter
* Olive Oil or Safflower Oil
* Nuts (peanuts, almonds
* Flaxseed Oil - Learn More

Dairy & Eggs

* Low-fat cottage cheese
* Eggs
* Low or Non-Fat Milk

Beverages

* Bottled Water
* Diet Soda
* Crystal Light

Condiments & Misc.

* Fat Free Mayonnaise
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Salsa
* Chili powder
* Mrs. Dash
* Steak Sauce
* Sugar Free Maple Syrup
* Chili Paste
* Mustard
* Extracts (vanilla, almond, etc
* Low Sodium beef or chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste)