NEWBIE .. Hard to choose diet
so ive been lifting for yrs. Im 32 , pretty athletic, but for the last year my diet has been horrible. Im very musclar because i do workout hard. But i go home and eat crappy. Then at work, i eat fast food. So i got a gut that i want to get rid of. My stats are 5'11..189 lbs.. about 17%bf. My goal is to get down to 175 mostly muscle bf around 8-10%. Im a hard worker, sometimes i eat once a day.. so eating too much is not a problem for me. Can u guys recommend me a simple diet i can follow. Like should i eat eggs / milk/ toast for breakfast..sandshich and salad for lunch. etc. Thanks.. :confused:
Here are my suggestions. If you don't want to lose that hard earned muscle keep your protein around 30% of your calories or at least .75 grams of protein per pound of Lean body weight. (If you are 189# and 17% bodyfat then your lean body weight is 157# and your protein should be at least 118 grams/day.) Good sources of Protein include eggs, cottage cheese, yogurt, protein shakes, lean meat, chicken and fish. Restrict your intake of simple carbohydrates like sugar, processed foods, chips, potatos, white bread, white rice, pasta, soda and fruit juice. Instead substitute whole grain products, brown rice, sweet potatos, fruits (in moderation) and vegetables. One of my rules is 'Don't drink your calories'. For me that meant water as my main drink. Stay away from alcoholic beverages (lots of empty calories).
I would drop the toast for breakfast and the sandwich for lunch or at least switch to a low calorie high fiber type bread.
A typical day's food for me is:
Breakfast: 3 eggs (I don't get bored with food but you could substitute oatmeal or even yogurt and fruit.)
Lunch: 4-6 oz of lean beef, pork or chicken (Usually left overs from the previous evening).
Banana or apple
Mixed greens salad w/low cal. dressing
Supper: 6 oz Lean beef, chicken or pork
vegetable (green beans, asparagus, brocolli)
Mixed green salad w/low cal dressing
Snacks: Unroasted Almonds (these are about 10 calories each)
Post-workout: Whey Protein Shake
Feel free to join us in the Exercise Section, "Did you exercise today" thread.
Easy. Just try to burn more calories than you take in ...
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