Diet and Eating Habits

Diet and Nutrition
1

Well I been eaten good now for a month or so. Does this diet need adjusting?

7:00 Am
Breakfast (Daily)
20 Grams of Protein Mix
1 Banana
1/2 cup - 1 Cup of Oatmeal
bout 3/4 cup no-fat milk
2 ice-cubes

Mix in a blender and drink

10AM
Protein Bar
VPX Zero Impact or another brand

12PM
3 pieces grilled chicken and an apple
OR
salad with grilled chicken
OR
2 cans of tunafish and a piece of fruit

3:ooPM
Another protein Bar

6:00
Tuna, chicken-Anything thats protein

10:00PM
Can of tuna

I normally just have a protien bar before a workout cuz I go from work to the gym, PWO creatine with high carbs drink-afterwards. I work alot of hours sometimes 830 am to 930 pm at work so I can’t just stop an eat a small meal. I also nibble on peanuts as a snask throughout the day.

All in all how does it sound? i never figured out the calories But i bet its in the 2k-3K range. I’m looking to burn off fat and gain in lean mass. Breakfast never changes, but the rest of my meals normally do, but above is the what i eat most.

In another week or two, I’m going to get some Biotest products…ZMA, BCAA, Grow!, and Surge to add in my diet.

2

Looks OK. Just 2 things

  1. cut down on the protein bars. Real food is better

  2. try to get in some Fish oil or other EFA’s

3

[quote]Junker wrote:
Looks OK. Just 2 things

  1. cut down on the protein bars. Real food is better

  2. try to get in some Fish oil or other EFA’s[/quote]

i wish i could eat real food, but at work those bars about all i can fit in when im not at lunch :confused: Would a protein shake be better then those bars?

4

[quote]iannotti wrote:
Junker wrote:
Looks OK. Just 2 things

  1. cut down on the protein bars. Real food is better

  2. try to get in some Fish oil or other EFA’s

i wish i could eat real food, but at work those bars about all i can fit in when im not at lunch :confused: Would a protein shake be better then those bars?[/quote]

IMO yes a shake and some fruit or nuts wouild be better. or precooked packaged food in a lil baggy.

Other than that id try and get more veggies for sure I think all that was listed was possible salad at meal 3 sometimes.

5

[quote]Phill wrote:
iannotti wrote:
Junker wrote:
Looks OK. Just 2 things

  1. cut down on the protein bars. Real food is better

  2. try to get in some Fish oil or other EFA’s

i wish i could eat real food, but at work those bars about all i can fit in when im not at lunch :confused: Would a protein shake be better then those bars?

IMO yes a shake and some fruit or nuts wouild be better. or precooked packaged food in a lil baggy.

Other than that id try and get more veggies for sure I think all that was listed was possible salad at meal 3 sometimes.

[/quote]

Which veggies are best?

6

[quote]iannotti wrote:
Does this diet need adjusting?[/quote]

Answer your own question. How has it been working over the last month?

7

[quote]iannotti wrote:

Which veggies are best?
[/quote]

ALL of them variety. Mix it up try and get something new every week. Great staples are broccili, cauli, tomatoe, cabbage, green beans, asparagus, onion, etc etc. Then add in peas, corn, beans, everything just know some are higher in GI/II and caloric intake then others.

Like potato very High K/cals and starchy carb content great PWO. Sweet potatoes are great.

8

[quote]eengrms76 wrote:
iannotti wrote:
Does this diet need adjusting?

Answer your own question. How has it been working over the last month?[/quote]

I lost some weight in spare tire area and stomach area, my sides have a lil left to go, however there just seems to be days when i feel strong in the gym and others when I feel rather weak and not much energy. Better days seeems to come after I spike my carbs.

9

[quote]iannotti wrote:
Better days seeems to come after I spike my carbs.[/quote]

This somehow surprises you? Any time you are on a calorie restricted (and mostly likey you are based on the food you listed) or macro restricted diet of any kind you will have less energy in the gym. This is not the time to set new PR’s. The workouts are for maintenance only.

If you real goal is to gain lean mass you will probably need to eat more than what you listed and concentrate on building muscle. Then let your new muscle burn off the fat and worry about “dieting” some other time. I don’t know anything about you (i.e. stats) but I’m guessing since you are really concerned about fat around your midsection, you aren’t an experienced lifter at 250lbs and 8% BF, but somewhat new to the game. Am I close?

10

[quote]eengrms76 wrote:
iannotti wrote:
Better days seeems to come after I spike my carbs.

This somehow surprises you? Any time you are on a calorie restricted (and mostly likey you are based on the food you listed) or macro restricted diet of any kind you will have less energy in the gym. This is not the time to set new PR’s. The workouts are for maintenance only.

If you real goal is to gain lean mass you will probably need to eat more than what you listed and concentrate on building muscle. Then let your new muscle burn off the fat and worry about “dieting” some other time. I don’t know anything about you (i.e. stats) but I’m guessing since you are really concerned about fat around your midsection, you aren’t an experienced lifter at 250lbs and 8% BF, but somewhat new to the game. Am I close?[/quote]

5’8
200 LBS
25-30% bf range (that may be a lil high)

I was never a bony person, but when I was in the Army can me having a lil spare tire an a small gut wasn’t an issue. I did cardio daily an lifted after work. 6 years later, I have put on 40 pounds in fat. Most people think I look fine, just a small gut which is noticable if I’m sitting down or wearing something rather tight, if standing up my chest sticks out much further than my belly.

I know i read this a million times. But it seems its damn near impossible to gain in lean mass and lose fat. I always read that its one or the other, very difficult to do both. However first solid month of eating good and lifting I already see noticable differences and so have others.

What is the better way to do it:

Gain back lean mass and strength that I lost FIRST

OR

Go on a strict diet and lose fat first and just lift for maintenance.

I was thinking number 1 because I know the more lean mass I have the faster I burn fat, thus doing 2 things at once, opposed to focusing on burning off fat first.

Every workout I try and go a little further. If I lifted x amount today, my next chest day I’m going to go up in weight by 5 pounds. I use pyramid lifting. 3x 12x8x6 Each set going up…

11

[quote]iannotti wrote:
What is the better way to do it:

Gain back lean mass and strength that I lost FIRST

OR

Go on a strict diet and lose fat first and just lift for maintenance.

I was thinking number 1 because I know the more lean mass I have the faster I burn fat, thus doing 2 things at once, opposed to focusing on burning off fat first.[/quote]

Bingo. Number 1 is the way to go. If you dieted now you would probably just lose all the muscle you have left and end up being skinnyfat. I’m not saying go on a wild bulking phase where you eat 7000 cals a day. Just eat right around or just above your maintenance and train hard. It will all work out for you if you get your mind off of “dieting.”

12

Felt fuckin weak again today. sigh :confused:

13

Try drinking Surge during your workout. Or take Power Drive before. Or take Spike before.

Just some suggestions.

14

[quote]eengrms76 wrote:
Try drinking Surge during your workout. Or take Power Drive before. Or take Spike before.

Just some suggestions.[/quote]

Yeah thats sounds like a good idea. Since I was off today, I just had my breakfast and waited about 2 hours before I worked out. I wasn’t really focused, weights felt heavier, but all in all I felt like I put in the work to make some progress.