First of all, if that’s what you eat every single day…dear god man… Variety is the spice of life, and you’re body will thank you for switching it up a bit. You’ll be much happier, and you can make some smarter choices.
Breakfast - Eat some eggs! This needs to be your biggest meal the of the day. A better breakfast choice might be a 4 whole egg omellete with 1-2 of those slices of chicken (I assume the slices are 3 oz, if they’re smaller add more until you’re near the 4 oz mark) Add the asparagus and you’ve got a pretty big breakfast packed with protein and healthy fats. You’d also be best having your carbs earlier in the day, so it might be wise to have an orange or an apple with breakfast as well.
You also need to eat more often. Adding a snack between b-fast and lunch will help. Something as simple as 2oz. of almonds is a good choice. Maybe a good time for a whey shake!
That lunch is a killer. Peanut butter is a solid food. Its also very calorie dense. Put it on some bread and you have a dieters nightmare. A smarter choice might be a few celery stalks with some pb spread on them, 2 more pieces of chicken (not breaded) and a whey shake.
Dinner time! You can leave that alone, but don’t bread the chicken.
I assume that you workout after dinner…I would eliminate the milk and the cheese entirely. Instead, double or triple up on the whey shake, keep the pb, and add an oz of almonds.
The logic behind it: The first issue is that you’re eating too few calories. You might lose some fat, but much of that weight lost could be muscle if you’re not careful. I added somewhere around 400calories per day.
Also, for many people, “carb timing” is one of the most effective ways to stimulate bodyfat loss. By eliminating a lot of the carbs in your diet (namely the break and breadcrumbs) and replacing them with slower absorbed and more fibrous carbs from the almonds you’ll have a steadier insulin response, which can help with fat loss. You should also supplement with fish oil (8+ grams per day, spread out across each meal) and a quality multivitamin to help bridge any nutritional gaps.
As for your original question… I would add jogging.
HIIT is always good…I forget, is Shotgun a whole-body workout? Because those are usually the best at burning fat, I always sweat a storm w/ the total-body workouts. And yeah, you need to re-evaluate your eating BIG TIME.
As for your original question… I would add jogging.
Ummm, why? It would be much smarter to add HIIT, instead of jogging. A slow but long job is also a dieters worse nightmare.
And to the OP, I know you don’t want to keep the fat, but at 6’3", 230 is not that big. What are your lifts like? How big is your waist?[/quote]
I don’t understand why everyone thinks you need to jog for hours on end. If he’s lifting heavy and keep rest periods on short side he won’t have a workout over 40 minutes long doing shotgun (I happen to be doing it currently as well).
I can say with confidence that a 25-30 minute jog is a better option, for two reasons. First, it gives you an opportunity to keep your blood flowing without really put much effort into it, this is probably one of the best things for keeping soreness to a minimum and speeding up recovery on a restricted carb and calorie diet. Secondly, and perhaps most importantly, the relative ease of a smooth moderately paced jog isn’t something to “reserve” energy for, allowing for a more all guns blazing approach to the actual lifting. HIIT is fine too, but I generally believe that unless someone is a fairly well trained athlete (meaning already pretty muscular/lean/mechanically balanced) then HIIT can be a bit of a daunting task.
I’m simply assuming by the info he gave that he lacks some of the more basic rules for getting lean, and therefore, probably lacks overall experience. Based on that, I would argue that a 20-30 minute jog immediately following every lifting session would yield the best results.
First, it gives you an opportunity to keep your blood flowing without really put much effort into it[/quote]
If he’s not willing to put much effort into, neither am I in helping him. I know he’s a beginner, but a 10-15 minute HIIT session is not as bad as some people might think.
First, it gives you an opportunity to keep your blood flowing without really put much effort into it
If he’s not willing to put much effort into, neither am I in helping him. I know he’s a beginner, but a 10-15 minute HIIT session is not as bad as some people might think. [/quote]
Agreed, while cutting i do 10 min of HIIT after every workout and notice great fat loss without losing strength, granted I’m taking is BCAA 4 times daily…