So I’m eating 6-7 times a day.
Meal 1 - 8 ounce chicken breast, 260 cals, 48g protein, 0g carbs
Meal 2 - 8 Ounce chicken breast
Meal 3 (pre workout) - Bowl of Kashi cereal that has 13g protein and 11g of fiber per serving with milk, 13g protein, 40g carbs.
Meal 4 (post workout) - 1 scoop of whey, 130 cals, 24g protein, 4g carbs
Meal 5 - 2 scoops of whey, 260 cals, 48g protein, 8g carbs
Meal 6 - 8 ounce chicken breast
Meal 7 - 8 ounce chicken breast
Meals are about 2 hours apart. I’m 6’ 208lbs right now, probably 15-17% bodyfat.
also it appears to be severly lacking in healthy fats. Your diet and test levels will crash super fast if you do this. FA3 and Fish oil or foods that contain those
My recommendation is olive oil, coconut oil, borage oil in supplement form, and Flameout.
[quote]BulletproofTiger wrote:
also it appears to be severly lacking in healthy fats. Your diet and test levels will crash super fast if you do this. FA3 and Fish oil or foods that contain those
My recommendation is olive oil, coconut oil, borage oil in supplement form, and Flameout.[/quote]
I’m taking in 6g of fish oil per day, I don’t know if that helps. Don’t veggies contain carbohydrates which would limit my fat loss?
[quote]Don’t veggies contain carbohydrates[/quote]: Yes, but so few (besides things like corn) that the effects of which are negligible.
Benefits of eating veggies while on a diet: countless
Drawbacks of eating veggies while on a diet: None
[quote]…which would limit my fat loss?[/quote]: no
Read this: Forums - T Nation - The World's Trusted Community for Elite Fitness
[quote]Houston Texan wrote:
I don’t know if that helps. Don’t veggies contain carbohydrates which would limit my fat loss?[/quote]
Sorry man, that is too funny… Eating veggies, especially green veggies will not hinder your fat loss. Have you been doing what you layed out as your diet for any length of time? Do you feel like shit yet? It’s probably because you aren’t getting any healthy fat, vitamins, minerals, etc. Eat your greens… not only are they good for you, but they will also help you stay full while you are on a caloric defecit.
[quote]I’m taking in 6g of fish oil per day[/quote]: That’s good. Get Flameout when you run out. You still a good amount of other fats. Get a tub of coconut oil (nutivas naturals), 2 raw eggs daily (you need the cholesterol and saturated fat to make hormones), a Tbs or two of extra virgin olive oil (I get mine at costco). Borage oil I get from vitacost as well.
So what kind of veggies should I be getting? And what would be a good carb amount to shoot for?
[quote]Houston Texan wrote:
So what kind of veggies should I be getting? And what would be a good carb amount to shoot for?[/quote]
fibrous leafy greens. so things like broccoli, kale, asparagus. cabbage, lettuce, and cauliflower are real good as well.
[quote]ritzgooch23 wrote:
[quote]Houston Texan wrote:
So what kind of veggies should I be getting? And what would be a good carb amount to shoot for?[/quote]
fibrous leafy greens. so things like broccoli, kale, asparagus. cabbage, lettuce, and cauliflower are real good as well. [/quote]
Spinach?
You’re thinking way too hard.
Find something green, and eat it.
Eggs. they’re good for you.
and yes, spinach is always a good choice.
You’re basically doing a PSMF (Protein Sparing Modified Fast).
The RFL (Rapid Fat Loss) is the best one available:
I got eggs, extra virgin olive oil and coconut oil to add to my protein shake I have in the late afternoon. I just use 1tbs which is one serving and that gets me in about 25g of healthy fats. I also add in two eggs with my two scoops of whey and water. It’s delicious :D. I also added in broccoli/cauliflower/spinach to my diet.
Well…what got you to 17%bf in the first place? Start there then start taking things out and putting better things in. Baby steps, if you do this it won’t even feel like a fat loss diet. Just my opinion though.
[quote]Houston Texan wrote:
I got eggs, extra virgin olive oil and coconut oil to add to my protein shake I have in the late afternoon. I just use 1tbs which is one serving and that gets me in about 25g of healthy fats. I also add in two eggs with my two scoops of whey and water. It’s delicious :D. I also added in broccoli/cauliflower/spinach to my diet.[/quote]
You’re on your way.
Can I eat canned beans? If so, what kinds?
[quote]Houston Texan wrote:
Can I eat canned beans? If so, what kinds?[/quote]
While not as good as fresh, canned foods are typically fine.
The type of beans you choose should be based on what you’ll eat and what offers the best nutritional value.
However, you really need to make some effort to learn more about nutrition, as opposed expecting people to spoon feed you.
[quote]Houston Texan wrote:
Can I eat canned beans? If so, what kinds?[/quote]
I dunno. Can you? (double pun intended)
Any. They have tons of fiber which makes the impact (on blood sugar) of the other (“net”) carbs much less than most other foods like bread and even fruits. Just make sure:
A) (<–most important) Your total calorie count for the day is within your target range for weight (fat) loss.
B) Protein is at least ~1 gram per pound.
What about mushrooms?
Also, according to Berardi’s formula here Strength Training, Bodybuilding & Online Supplement Store - T NATION it says I burn 3,423 calories a day! This seems very high. I put my activity as moderate because I exercise 6x a week but I don’t have a real physical job or anything. Is this an accurate estimation?