View Full Version : need to get my diet tweaked

06-20-2007, 08:46 PM
I have been exercising since april 7. I have not really dropped weight. But I know I have dropped inches. My belt went from being the last hole use to about 4 hole now. I need to buy a new belt. I just checked my weight and I still weight the same. 270lbs.

Here is what I eat.

2whole eggs=140 calories
and 2 egg whites=60 calories
oats 1/2cup 150 calories
2 slices of wheat bread= 140

Chocolate chip granola bar 100 calories
small apple

2 3/4 cup of brown rice=300 calories
half a bell pepper
half a onion
4oz of chicken 120 calories

after I workout:
12oz of water with 2 scoops of whey =228 calories

4oz chicken breast=120 calories
2 3/4 cup of brown rich=300
half a bell pepper
half an onion
I dont know how much a bell pepper or onion are in calories.
With out the bellpepper and the onion I am at 1658 calories. Still trying to work on my diet.
about a gallon + of water.

I exercise 3x a week. I am doing the Rippetoe program. I do cardio 2day a week.

06-20-2007, 08:55 PM
As long as you are dropping inches, I wouldn't worry too much about what the scale says.

Keep doing what you have been doing, and the scale will start to show some results!

If anything, I might suggest more food, spreda out over 5-6 meals.

06-20-2007, 09:00 PM
What other food should I and and where? What about peanut butter?

06-20-2007, 09:05 PM
1) you need to be eating more
2) you need to be consuming protein with every meal
3) try and keep carbs away at night unless you workout at night
4) read the stickies

06-20-2007, 09:07 PM
I would add more protein before I added peanut butter.

If you add another meal, add some tuna, chicken, or a protein shake. 1600 cals just seems a little low, at 270 your body probably need more than that if you expect to keep your metabolism stoked all day.

06-20-2007, 09:09 PM
1) you need to be eating more
2) you need to be consuming protein with every meal
3) try and keep carbs away at night unless you workout at night
4) read the stickies

Good advice .... I def would check the diet and get protein in at each meal?

What time is your workout? What does it consist of? Just trying to see if you are burning more calories than you are actually taking in.

06-20-2007, 09:17 PM
My workout:
workout A
3x5 squats I have to do v-squats 274lbs
3x5 bench press 105lbs
1x5 dead lift 185lbs

Workout B
3x5 squats
pendlay rows 155lbs
standing military press 70lbs

workout A

Week 2 is
Workout B
Workout A
Workout B

Cardio on tuesday and thursday

06-20-2007, 09:24 PM
My chicken breast says that it is 24g of protein for 4oz.
So I should up it to 8oz's?

I eat breakfast at 6:30 in the morning.
Snack at 8:30am
Lunch at 10:45am
snack at 1-1:30pm.

Workout at about 5pm

Dinner at about 8:00pm

take whey and then start cooking for dinner. sometimes I workout at 11:00pm.

So I should cut out the carbs at night?

06-20-2007, 09:28 PM
My general rule, and I am no nutritionist, is to take in 1 gram of protein for every pound of lean body mass per day. For me, that is about 210 grams of protein per day. I rarely reach it, but I always get between 170-200.

06-20-2007, 09:30 PM
Re: the carbs at night, I think it is generally better to have most of your carb intake as early in the day as possible, but whether or not you should cut yours out at dinner depends on when you work out, how long after the workout before you eat dinner, and how long you stay up and active after you eat dinner.

06-20-2007, 09:57 PM
I stay up about 4hrs after I eat dinner. I eat dinner about 2-3 hours after I workout.

06-20-2007, 10:04 PM
Then some carbs at dinner probably will not hurt you too much but there is no sense in eating the wrong kinds of carbs or extremely fatty foods like fajitas or pizza if you are trying to get to single digit body fat!