View Full Version : Summer body fat loss diet, please critique. Thanks!

04-18-2007, 01:21 PM
I'm 5'9", 163lbs. I'm trying to loose bf for this summer. Body weight scale says I'm 18% right now.
I work out 4 days a week, and do cardio 3 days a week for 20-30minutes.
Water intake is 90oz - 120oz per day.
I looking for any opinions/suggestions for my current diet.

Meal 1: 8am
1/2 cup old fash oats
2 scoops whey with water
1 multi tab
1 fish cap
1 flax cap
1 redline cap
appr: 330calories/35protein/27carbs

Meal 2: 10am
4oz chicken breast
1 cup cooked natural brown rice(parboiled)
1 fish cap
1 flax cap
Appr: 300c/25p/35c

Meal 3: 12:00pm
6oz chicken breast or salmon
1 small baked potato
1 cup broccoli
1 fish cap(if not eating salmon that day)
1 flax cap
Appr: 300c/35p/35c

Meal 4: 3pm
1 can tuna in water
1 cup cooked natural brown rice(parboiled)
1 fish cap
1 flax cap
Appx: 310c/35p/35c

Meal 5: 4:45pm (pre-workout)
1 scoop whey with water
1/2 cup old fash oats
2 redline caps
Appx: 240c/23p/27c

Workout at 5:30pm

Meal 6: 6:30pm (immediate post workout)
2 scoop whey with water
1 banana
Appx: 300c/32p/27c

Meal 7: 7:45pm
6oz chicken or steak
1 regular potatoe or 1 cup brown rice
1 cup brocolli
Appx: 315c/35p/30c

Meal 8: 10pm(right before bedtime)
1/2 cup low fat cottage cheese
2 tbsp natural peanut butter
1 fish cap
Appx: 250c/22p/10c

TOTALS: 2345calories/242protein/226carbs

Note: 1 cup brown rice is one serving(47g) according to package witch is 170 calories.

I would really appreciate any and all opinions and suggestions, as I'm really working hard at loosing some b/f this year.
I will be bulking sometime in late fall.
Thanks to all in advance!!

04-18-2007, 01:55 PM
im sorry but what are the totals? Im too lazy to do the calculations.

I personally wouldnt eat that potato in your Meal 7, or the peanut butter in Meal 8. I try to keep my carbs as close to zero as I can after 6pm. It all depends on your bodys metabolism though.

Everything else looks pretty good to me. Its a great start. Good luck with it!

04-19-2007, 05:40 AM
I see what you are saying about the carbs late at night, however the potato in meal 7 is post-post workout, and I thought that I still needs carbs at that point.

Also, as for the natural PB right before bed, I was under the impression that I need healthy fats along with protein right before bed for slow absorbing protein while I sleep.

I'm not positive, so that's why I'm asking for opinions. Thanks for the reply!

04-19-2007, 05:42 AM

04-19-2007, 05:52 AM
I try to keep my carbs as close to zero as I can after 6pm. This no carbs after 6pm thing is a nutrition myth that needs to go away fast. You can eat carbs after 6pm. It's the daily totals that count.
Gixxerman, diet looks good. Try switching from a baked potato to a yam on some days. I would up the cardio to about 5 days per week though, 30 minutes each time.

Edit: The peanut butter in your last meal is fine. That's what you are supposed to do.

04-19-2007, 06:24 AM
keep the peanut butter before bed should be a meal consisting of a serving of protein and fat, the fast slows down the absoption rate thus making the protein last longer throughout the night, for protein look at caesin protein or cottage cheese both would be good

04-19-2007, 11:48 AM
How about my meal timing? Anyone have any opinions/suggestions on my meal plan or the timing of the plan?

04-19-2007, 02:22 PM
Nice diet.

04-19-2007, 02:26 PM
diet looks solid to me....mine is roughly the same on certain days, of course i switch it up but maintain same amount of cals with low to high carb days. good luck!

04-20-2007, 08:50 AM

Thanks guys, appreciate your time!