I’m about 6’2" 215 pounds and trying to lose belly fat and man boobs mainly I have very little fat on my lower body it just seems to accumulate up top. Can you guys take a look at my diet and help me tweak it a bit
7 am -2 scoops whey protein
10 am - 1 scoop whey protein
12 pm- 2 prices chicken breast and veggies
3 pm - 1 scoop whey(pre workout)
4 or 5 pm - 2 scoops whey(post workout)
6 or 7 pm- 2 prices chicken and veggies
9 or 10 pm - 2 scoops whey and 2 tbsp peanut butter
I train Monday- Friday and on trainging days take in about 1800 calories in. Thanks for any help you guys can give
how much experience do you have lifting(idea of body fat percentage?)
are you attempting to do the V-Diet?
i would add more fat if i were you. you don’t need to starve yourself to lose fat and considering you have man boobs you have a relatively high amount of body fat(not necessarily of course). If i were you i would eat more fat, lift hard and heavy and do some cardio mon-wed-fri.
Talk about boring. You have NO variety in your diet, and unless you’re doing the V-Diet, then you NEED variety in the foods you eat. Seriously, you’ll get bored with that diet and quit it before you see results.
I agree with the other posts completely. You are definitely going to need at least fish oil caps or flax with each of those meals, a probably some sort of fiber supp.
But just like Acelement said…you need some variety. If you think you can stick to something that strict for an extended period of time-Just do the V-Diet and get even better results.
If you take straight protein shakes as your entire meal, you will absorb a very small fraction of what you drink. This is because the shakes are liquid and pass through the intestines too quickly for any real absorbtion to take place. Shakes need to be taken with a complex meal, and digestive enzymes are a great idea too (also great for tissue repair). The diet you presented is lacking in omega 3’s and 9’s.
These are vital especially if you are trying to lose fat. Try to include some form of these essential fatty acids with every meal. Some examples are olive oil, flax seeds/oil, fish oil ect. I would also try to consume whole protein sources whenever possible. Whole food choices will always be full of valuble micronutrients that shakes don’t have. (Whey is also digest far to quickly for during the day, use casein instead - or even a whey/casein blend).
As said previously, you need variety. You can’t possibly get your required micronutrition for the day just by eating chicken and a few vegetables. Include some more meat, say beef maybe I live in Australia and eat alot of kangaroo. Full of iron and a rich source of protein (also tastes great).
I hope you meant you train monday to friday becuase you cannot expect to make good results training two days per week. If I were you I would crank up the volume and the caloric intake. A concept John Berardi calls G-flux. Give it a search on the site. When I try to lean out I usually digest around 3000 cals - but my exercise volume is BIG.
One last thing to recommend is more green vegies. Most people these days have problems with their acid/base balance. When people ingest lots of animal protein sources, they tend to deveolp an acid load. This acid load does a great job of burning at your insides and muscles. So they need to eat more basic foods.
Great examples are spinach and brocoli. Both are also packed with micronutrients - try to make spinach as the staple of your salads that you sould be having with most of your meals.
Good luck
EDIT: If you decide to eat very few calories it’s a good idea to ingest a decent ammount of BCAA’s or L-Leucine (at your level it doesn’t really matter which).
For leucine 15 grams per day (spread out during meals)
For BCAA’s 20 grams a day. (spread out again, and try to purchase one that features a ratio high in leucine ((50% is perfect))).
Sorry for the double post, but try to incorporate wheat germ into your diet as well. It’s a great source of fibre. Try and aim for 25-30 grams of fibre a day.
Well as far as body fat perfect I have no idea I mean I’m not obease I have small man boobs and I would love to do the V-Diet but don’t have that kinds money just laying around to go on the V-Diet and I’ve been lifting for 3 years on and off only stopping do to school sports and forgot to mention i take animal pak and flax seed oil in the Am and then flax seed oil again with my last meal
