My Diet Plan (Need Help)

[jbjints]

I am a newb to the max, I have read alot of other people's diets and have some ideas but I do need some clarification, I'd appreciate anyone's help in helping me with my diet plan.

I am lifting weights 5 days a week and cardio 6 days per week, I am 6 foot and weigh 235 pounds. I'd like to bulk up but I need to first lose my gut and my big ass, my trainer friend says that I should be ok with lifting weights 5 days per week and cardio 6 days per week, do you all agree?

I plan on having oatmeal, green tea, protein shake for breakfast, carrots and pb&j during the day for snacks, a garden salad, diet pepsi, fruit cup for lunch (I eat at about 3 pm est), normally for dinner I'll eat pasta, steak, or chicken and pb&j before bed. I am well aware that my diet plan totally sucks but I am ready to learn a thing or two. I'd like to start adding alot more tuna to my diet, which canned tuna do you buy and what dressing do you use? Do most eat wheat bread only?

I'd appreciate any help anyone could offer, there are so many plans that I have read through that I am a bit confused about what my diet should include, there seems to be many opinions as to what is the "perfect" diet.

Thanks in advance.

[quest-x]

i would lose the pb+j. tons of calories (especially the pb)

i'm you'll be ok lifting 5 times a week and running 6 times a week. just don't work the same muscles on consecutive days.

also, you need a lot more protein. it looks only like 100g

[massive member]

Originally posted by jbjints
a garden salad, diet pepsi, fruit cup for lunch

this needs work

[Loose Cannon]

you weigh 235 so match that in protein...im 193 cutting and i eat 280g protein a day...heres a list of foods that will help you with creating a diet...also you might want to post what u eat in a day!

Proteins:

Boneless, Skinless Chicken Breast
Tuna
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Egg Whites or Eggs
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)
Low-Fat or Fat-Free Cottage Cheese
Low-Fat or Fat-Free Milk
Protein Powder

Complex Carbs:

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes, Yams
Beans (pinto, black, kidney)
Brown Rice
Potatoes (red, new)

Fibrous Carbs:

Lettuce (Green Leaf, Red Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
fiber one cereal

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:

Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Fish Oil Caps

[jbjints]

Thank you very much for the list Loose that will help me for sure.

[jbjints]

My daily meals of April 7,2004:

Breakfast:
3 pieces of white toast with butter
Green Tea

Snack:
PB & J Sandiwch on white bread

Lunch
Green Salad, Tomato,Oil, Vinegar
Fruit Cup

Dinner
Chicken Breast
Corn

Snack:
1 Can of Bumble Bee Tuna in water (Chunky)

I know this is horrible but my diet will improve in the next few days, need to go food shopping and build myself a nice concrete diet. Is the Bumble Bee Tuna (Chunky) in Water ok for a late night snack?

[Loose Cannon]

tuna is fine for a late night meal...but i dont see any protein in your first 3 meals, and white bread = bad, i can go on and on..post your new diet asap...also when is your workout? and your stats age weight height...

[jbjints]

I lift weights from Monday to Friday, one body part each day. I do cardio (30 minutes treadmill) 6 days a week. I am 6 foot, 236 pounds, not sure of my body fat just yet, ordered the measuring device today from the bodybuilding.com store. Anything else you need to know ? I truly do appreciate your help.

[Loose Cannon]

when does your workout fit in with your meal times? do you take a post-workout shake? you need to eat protein with every meal try to shoot for 30-50g per meal...protein/carbs first few meals of the day (or placed around your workout time) protein/heathly fats later in the day...

here is my cutting diet maybe it will help you create a new meal plan...

meal 1 - pre-workout 520cals 51g protein 55g carbs 10g fat
1 cup fat free milk
1 scoop whey
1/2 cup ground oatmeal (dry)
3 egg whites, 1 yolk
1 rice cake
1 multi vitamin

meal 2 - post-workout shake 200cals 23g protein 24g carbs 1g fat
1 scoops whey
1.5 servings gatorade powder
5g creatine
12oz ice water

meal 3 - post-workout meal 510cals 67g protein 44g carbs 6g fat
8oz chicken breast
1/2 cup oatmeal (dry)
1 cup fat free milk
1 salad
10g fiber one

meal 4 - 339cals 40g protein 15g carbs 15g fat
6 egg whites, 1 yolk
6 lean ham slices
1 slice baby swiss
1 salad
10g fiber one

meal 5 - 334cals 60g protein 16g carbs 3g fat
8oz chicken breast
1 1/2 cups steamed broccoli
1 salad
10g fiber one

meal 6 - 400cals 42g protein 16g carbs 18g fat
6 slices turkey
1 cup fat free milk
1 scoop whey
1 tbsp flax oil or 2 tbsp almond butter

calories 2,278
protein 283g
carbs 165g
fat 52g

[jbjints]

I don't know if it'll make a difference if I work out at night? I am usually in the gym from about 7:30 PM EST til at or around 9, does my workout time make a difference?

Note: I go back to school on May 24th so I will be going to the gym at 5 AM EST. Working full time, going to the gym in the mornings and school in the evening will keep me busy for sure, all that and I am married with two boys. I am going to very, very dependent on my daily meals for sure, gonna need alot of energey for sure.

[Loose Cannon]

no it doesnt make a difference...i like to lift in the morning myself after my breakfast...its better to base your carbs around your workout time is why i asked...

[dengar]

Snack:
PB & J Sandiwch on white bread

Change this to natural peanut butter and sugar free jelly on whole wheat and you are good to go, just don't eat it every day.