Hello T-people, I just wanted to post my daily food intake to get some feedback, positive or negative and any suggestions for improvement. I am currently trying to lose the fat. Thanks
MWF (Sat.& Sun. the same, except the workout and Surge)
1 1/2 handfuls of oatmeal w/whey
Turkey & Cheese sandwich on whole wheat bread and cottage cheese
1 can of tuna
Workout-Surge
Chicken Breast w/vegetables
Natural Peanut Butter & Whey “pudding”
cottage cheese
Tues. & Thurs.
1 1/2 handfuls of oatmeal w/whey
Turkey $ Cheese on whole wheat and cottage cheese
3 eggs
Natural Peanut Butter & Whey “pudding”
cottage cheese
The meals are roughly 2 to 4 hours apart. This gives me around 170 grams of protein a day. It might be of importance to note that Tuesday and Thurday I am at school almost all day. And I am 6-1, 167lbs.
It’s a fairly decent setup compared to what a lot of people are eating these days, but I’d like to see a bit more fruit and greens, as well as fish oils and flax seed oil in there. Proteins important, but don’t forget the other areas of your health.
Are you sure you need to lose fat? At your current height and weight, I’d think that you need to gain!
Looking at your meal plan, it will work for fat loss, but as suggested, I recommend more vegetables and some fruit.
In fact, I would recommend more variety in your diet.
[b]Protein[/b]
Chicken
Lean beef
Fish (salmon, tuna, etc.)
Eggs
Cottage cheese
Protein powder
Canned tuna or chicken
Deli meats (I’d try to limit these)
No fat cheese
[b]Carbs[/b]
ALL GREEN VEGETABLES (spinach, broccoli, green beans, zuchini, brussel sprouts, green peppers, etc.)
Sweet potatoes
Tomatoes
Mushrooms
Onions
Red potatoes (in moderation)
Whole-wheat bread
Whole-wheat pasta
Whole grain or brown rice
Oatmeal
Apples
Blueberries, raspberries, strawberries
Oranges
[b]Fats[/b]
Olive oil
Fish oil
Raw nuts
Flax seed
Natural PB
There are more, but this gives you an idea to “expand your choices.”
I agree with the above post that you might want to think about putting on some mass before dieting. Of course, I don’t know your goals, but I’m 5’3 and I weigh the same as you.
If you plan to continue dieting my advice is to be a little less liberal with the cheese and get your fats from elsewhere (i.e., red meat, flax, fish oils, etc). Add in some fruits and veggies (I use frozen veggies in the microwave for convenience). Also, make sure you keep a detailed food log with amounts of food eaten. A “handful” isn’t really a great measure. There is also no measure for your turkey, cheese, chicken, PB, cottage cheese, or whey. Things like cheese and peanut butter pack a large number of calories per tablespoon. Make sure you measure. Keep track of calories, protein, carbs, and fat grams in your log. I’m skeptical that you’re getting as much protein as you think. Your food log will tell you this.
Nate Dogg has provided you with a great list. Use this and consider a muscle gain diet instead.
I’m not going to question whether you need to lose weight or not…I use to weigh 165 at 5’8 and I was a fat ass.
I STRONGLY suggest to up your intake of fatty acids (EFAs)…w/ your tuna…and chicken breast. I would lay off the bread for awhile until you start getting closer to your goals.
BTW, I hope that cottage cheese at night is fat free…
