Diet Critique - What Do You Think!

Diet and Nutrition
1

I’m 26, 5’10" 230 lbs. I was 293lbs in September 06. Im trying to lose more body fat while trying to gain muscle mass at the same time.

Here is what my upper is looking like. I know its bad but its way better now then when I was at 293lbs.

Im posting what I eat to get comments on what I should cut or add. I am up from around 1800 calories to around 2200 calories. I am not even sure how many I should be eating. Please let me know what you suggest.

Breakfast= 8:30am

(Calories- 490 Fat-10g Carbs-43g Protein-62g)
4 Egg Whites
1 oz Mozzarella Cheese (I make a omelet or scrambled eggs and cheese)
1/2 Cup Oatmeal with 1 cup water (Old fashioned oatmeal)
1 Cup Skim Milk
1 Scoop Whey Protein (mixed in the milk)

I wait 30 minutes then head to the gym.

Snack= 11:30am (After getting home from the gym )

(Calories- 644 Fat-20g Carbs-53g Protein-69g)

Cellmass-1 Scoop (about 5-10 minutes later I eat)

3 tbsp Natural Peanut Butter on-
1 slice Whole Wheat Bread
1/2 Cup Cottage Cheese
1 Cup Skim Milk
1 Scoop Whey Protein (mixed with the milk)

Lunch= 2:15pm

(Calories- 265 Fat-14g Carbs-5g Protein-31g)

4 oz Hamburger Pattie (Lean Ground Beef 93/7)
1 oz Mozzarella Cheese (on top of meat)
1 Cup of Mixed Veggies (Broccali, Cauliflower, Carrots, Zucchini, Squash)

Snack= 5:15-5:30pm

(Calories- 350 Fat-9.75g Carbs-23g Protein-41.5g)

6 oz Tuna
2 tbsp Sweet Relish
2 tbsp Mayo (reduced fat) (Mix the tuna, relish, and mayo together…I couldnt eat the tuna straight from the can)

5- Wheat Crackers
1- Mozzarella String Cheese

Supper= 8:00pm (Cellmass-1 Scoop 30 minutes before supper)

(Calories- 215 Fat-6.5g Carbs-7g Protein-28g)

1 Chicken Breast Fillet or Catfish Fillet
1 Cup of Mixed Veggies (Broccali, Cauliflower, Carrots, Zucchini, Squash)
1- Mozzarella String Cheese

Snack= 10:30-10:45pm (2 hours before bed)

(Calories- 180 Fat-3g Carbs-10g Protein-24)

1 Cup Cottage Cheese

I eat this way 6 days a week. On my 7th day (Sunday) I dont workout and I cut the peanutbutter, wheat bread, 1 cheese stick, 5 wheat crackers, and 1 cup of skim milk.

I also drink around 120 oz of water daily.

If for some reason my wife and I go out. I will always order a 6oz sirloin, steamed veggies, and a salad.

2

Congratulations on your success. Sixty pounds is a lot of weight to lose!

You’re not going to be able to gain muscle and lose fat simultaneously.

You need to lose 30 more pounds of fat.

Your calories are too low. I take it you’ve been dieting for a long time? Looks like your metabolism has slowed waaaay down.

Have you considered the Anabolic Diet?

3

[quote]CaliforniaLaw wrote:
You’re not going to be able to gain muscle and lose fat simultaneously.[/quote]

Considering how much of a noob this guy is he may actually be able to do this for a little while.

To the OP- just keep up what you’re doing. If you are still losing then keep it going. Don’t get frustrated if the weight loss slows. It will, it’s natural. Good job on recognizing your calories were a tad low and upping them. I would like to see you go up even a couple more hundred maybe by adding in some more healthy fats. You’ll find also as you lose more weight you may need to drop the carbs a little lower in order to keep the weight coming off.

Do concentrate on trying to lose fat and gain muscle at the same time. Even if you don’t gain much mass you’ll be getting in the habit of working out and that can only benefit you.

4

[quote]CaliforniaLaw wrote:
Congratulations on your success. Sixty pounds is a lot of weight to lose!

You’re not going to be able to gain muscle and lose fat simultaneously.

You need to lose 30 more pounds of fat.

Your calories are too low. I take it you’ve been dieting for a long time? Looks like your metabolism has slowed waaaay down.

Have you considered the Anabolic Diet?
[/quote]

I have been at in since September. I haven’t read about the anabolic diet yet.

5

[quote]eengrms76 wrote:
CaliforniaLaw wrote:
You’re not going to be able to gain muscle and lose fat simultaneously.

Considering how much of a noob this guy is he may actually be able to do this for a little while.

To the OP- just keep up what you’re doing. If you are still losing then keep it going. Don’t get frustrated if the weight loss slows. It will, it’s natural. Good job on recognizing your calories were a tad low and upping them. I would like to see you go up even a couple more hundred maybe by adding in some more healthy fats. You’ll find also as you lose more weight you may need to drop the carbs a little lower in order to keep the weight coming off.

Do concentrate on trying to lose fat and gain muscle at the same time. Even if you don’t gain much mass you’ll be getting in the habit of working out and that can only benefit you.[/quote]

What kinda food should I add to get the healthy fats in?

6

[quote]Andrew26 wrote:
eengrms76 wrote:
CaliforniaLaw wrote:
You’re not going to be able to gain muscle and lose fat simultaneously.

Considering how much of a noob this guy is he may actually be able to do this for a little while.

To the OP- just keep up what you’re doing. If you are still losing then keep it going. Don’t get frustrated if the weight loss slows. It will, it’s natural. Good job on recognizing your calories were a tad low and upping them. I would like to see you go up even a couple more hundred maybe by adding in some more healthy fats. You’ll find also as you lose more weight you may need to drop the carbs a little lower in order to keep the weight coming off.

Do concentrate on trying to lose fat and gain muscle at the same time. Even if you don’t gain much mass you’ll be getting in the habit of working out and that can only benefit you.

What kinda food should I add to get the healthy fats in?

[/quote]

Fish oil in liquid form.

-chris

7

[quote]Andrew26 wrote:
eengrms76 wrote:
CaliforniaLaw wrote:
You’re not going to be able to gain muscle and lose fat simultaneously.

Considering how much of a noob this guy is he may actually be able to do this for a little while.

To the OP- just keep up what you’re doing. If you are still losing then keep it going. Don’t get frustrated if the weight loss slows. It will, it’s natural. Good job on recognizing your calories were a tad low and upping them. I would like to see you go up even a couple more hundred maybe by adding in some more healthy fats. You’ll find also as you lose more weight you may need to drop the carbs a little lower in order to keep the weight coming off.

Do concentrate on trying to lose fat and gain muscle at the same time. Even if you don’t gain much mass you’ll be getting in the habit of working out and that can only benefit you.

What kinda food should I add to get the healthy fats in?

[/quote]

Nuts (almonds, walnuts, etc.)
Fish Oil
Avacado
Olive Oil
Natural PB (you use this, but could do more if you wanted)

Basically anything that doesn’t have trans fat. (within reason)