Sport Check out my diet- would you change anything?

[Waitwhat?]

Anything that you would change? I'm trying to get rid of as much fat as possible on my body (butt area :action13:and tri's mainly). Items on the menu change day to day. While I'm preparing my meal I'm always munching on a carrot stick or two.

Breakfast- 1 egg, 2 egg whites, 1 slice of whole wheat bread, banana

Snack- creme of wheat with honey and string cheese

Lunch- peanut butter sandwich with a little bit of granola sprinkled on it to give it crunch and some type of raw veggie.

Snack- 1/2 cup of unsalted roasted peanuts and an orange

pre-work out- 1/2 cup of chocolate protein shake :beer2r 2 tbl spoons of pb and banana.
post-work out- the remaining protein shake before dinner

Dinner- shrimp, brown rice and spinach

 

[firefreak]

What's your daily calories requirement? What's your daily calorie intake? You will not lose fat on only your butt and tri's. You will also not lose fat if you are not in a calorie deficit.

Please elaborate more on yourself, the specific portions of your diet and what you do for exercise.

 

[Waitwhat?]

What's your daily calories requirement? What's your daily calorie intake? You will not lose fat on only your butt and tri's. You will also not lose fat if you are not in a calorie deficit.

Please elaborate more on yourself, the specific portions of your diet and what you do for exercise.

Thanks for the reply btw. I really don't want to start counting calories cause I'm at the weight I want to be. 125 lbs at 5'7". I do isolation workouts (3 times a week) cardio (run 2 times a week burning 300 calories each time). I don't want to lose anymore weight just want to cut more. Oh and I forgot to mention my 2 cups of coffee every morning with no fat creme and sweet and low sweetner. I hope this helps..:confused4:

 

[evan]

Are you eating natural peanut butter? The regular stuff isn't that great for you, but the natural peanut butter is a different story. Also, try some other nuts like almonds.

Cutting = losing weight (body-fat to be specific). Everyone has muscles, it's just a question of how big they are and how much fat is covering them up. So, I imagine that what you are looking to do is to lower your body fat to the point where your muscles are more visible while at the same time building the muscles up a bit so they're a little more pronounced and give you a firm appearance.

In order to maximize your results, counting calories may be a good idea. You don't have to be obsessed with it, but it is generally a good idea to know what you need and what you are taking in. Just helps to make sure everything is accurate. This isn't to say that your diet is bad or you won't get results with what you are doing, it's just a question of what is most efficient.

 

[firefreak]

Anything that you would change? I'm trying to get rid of as much fat as possible on my body (butt area :action13:and tri's mainly). Items on the menu change day to day. While I'm preparing my meal I'm always munching on a carrot stick or two.

Breakfast- 1 egg, 2 egg whites, 1 slice of whole wheat bread, banana

Snack- creme of wheat with honey and string cheese

Lunch- peanut butter sandwich with a little bit of granola sprinkled on it to give it crunch and some type of raw veggie.

Snack- 1/2 cup of unsalted roasted peanuts and an orange

pre-work out- 1/2 cup of chocolate protein shake :beer2r 2 tbl spoons of pb and banana.
post-work out- the remaining protein shake before dinner

Dinner- shrimp, brown rice and spinach

-Breakfast looks good...good amount of protein with some carbs and a little fat

-Snack: Try something like steel oats. Bit more nutritional value in it. What kind of string cheese? Low-fat, 2%, non-fat?

-Lunch: Same question as Evans. Natural PB or something like Skippy which is loaded with stabilizers? Natural granola or sweetened granola?

-Snack- Try a different kind of nut, like a sunflower seed or pistachio, walnuts, almonds.

-Preworkout: Eat something with carbs 1 to 1.5 hours before workout to keep your energy up during the workout. Banana is good, but may not supply enough calories in the end. Save the protein for later.

-Postworkout- Now have the protein shake within 1 hour of your workout ending.

-Dinner- Brown rice: good, spinach: good, main course: mix it up a bit...chicken breast, lean red meat, wild caught salmon, ground turkey, ect.

-Late night snack: Cottage cheese (if you like it that is)


As for your desire to stay the same weight, while losing fat on your butt and tricep area you are in for a long road. Losing fat while staying the same weight means gaining an equivalent amount of muscle mass to fat loss. It's not impossible, but very difficult and takes a long time. You need to eat lots and lots of protein too. Do you do exercises to work your glutes (butt) and your triceps in your Isolation workouts?


I also wasn't suggesting that you be obsessive with your calorie counting. I recommend at least knowing what your BMR is, and knowing how your current food intake compares to it. The easiest way to lose fat is to keep yourself in a calorie deficit, eat healthy and do both cardio and weight workouts.

 

[Waitwhat?]

Wow.. thanks to you both Evan and Firefreak.

To answer some of your q's...

I chose roasted peanuts cause they were 13% fat vs. almonds at 16% fat but I can change.

The peanut butter that I eat has 16 grams of fat, 6 protein and 2 sugars at 190 calories. Should I still switch to natural still?

My string cheese is low fat.

I've never heard of steel oats where can I get it?

The granola is Kashi with minimal sugar.

And yes I do leg day on Sat (dead lifts, squats... you name it) and bi's and tri's on Wedn.

 

[firefreak]

Wow.. thanks to you both Evan and Firefreak.

To answer some of your q's...

I chose roasted peanuts cause they were 13% fat vs. almonds at 16% fat but I can change.

The peanut butter that I eat has 16 grams of fat, 6 protein and 2 sugars at 190 calories. Should I still switch to natural still?

My string cheese is low fat.

I've never heard of steel oats where can I get it?

The granola is Kashi with minimal sugar.

And yes I do leg day on Sat (dead lifts, squats... you name it) and bi's and tri's on Wedn.

Check the types and amounts of fats in different nuts. some are better than others.

Yes switch to natural PB. PB like Skippy has a lot of unhealthy ingredients in it.

Steel oats you can get at any supermarket in the oatmeal section. Look for a dark blue cyclinder. they are made by quaker.

kashii granola is fine.

you already do lifts that work the 2 areas you want to lose some fat on. this likely means you have some decent muscle there already. So once again, your option is to either put yourself in a calorie deficit or to take the long road of equal muscle gain to fat loss.

 

[Waitwhat?]

I checked in the mirror tonight as I was doing tri's and a lot of the fat is gone which tells me that I'm eating better. Thanks again for your advice. Headin' to the store tomorrow to get natural pb and another type of nuts.

The only problem now is when I immediately come home to drink my protein shake (20 grams) it fills me up so I don't want to eat dinner so I just stuff some spinach in my mouth and call it a night. I don't really eat anything else past 7.

 

[sparrow]

I checked in the mirror tonight as I was doing tri's and a lot of the fat is gone which tells me that I'm eating better. Thanks again for your advice. Headin' to the store tomorrow to get natural pb and another type of nuts.

The only problem now is when I immediately come home to drink my protein shake (20 grams) it fills me up so I don't want to eat dinner so I just stuff some spinach in my mouth and call it a night. I don't really eat anything else past 7.

do you blend your shake with ice? Do you add milk or water? I have found mixing a minimal amount of water with my vanilla whey and just chugging it down (its not delicious, thats for sure) gives me what i need without filling me up. Any other way and I'm the same as you-I get too full. Sometimes I also add some flax seeds (1T) and blend the liquid and seeds up (so the seeds open) and adding SOME healthy fat in with the protien has actually helped with my digestion.

Another think you could try that has recently started working better for me is taking that amount of protein shake with me to the gym to drink RIGHT after a workout so that by the time I get home its already been a good half hour since drinking it. Takes about another half hour or hour to get dinner on, and by then I can tollerate more food.

 

[Waitwhat?]

do you blend your shake with ice? Do you add milk or water? I have found mixing a minimal amount of water with my vanilla whey and just chugging it down (its not delicious, thats for sure) gives me what i need without filling me up. Any other way and I'm the same as you-I get too full. Sometimes I also add some flax seeds (1T) and blend the liquid and seeds up (so the seeds open) and adding SOME healthy fat in with the protien has actually helped with my digestion.

Another think you could try that has recently started working better for me is taking that amount of protein shake with me to the gym to drink RIGHT after a workout so that by the time I get home its already been a good half hour since drinking it. Takes about another half hour or hour to get dinner on, and by then I can tollerate more food.

That's funny that you wrote that because I'm sitting here still trying to digest the shake. It's a packet with 40 grams of protein total so I split the packet up and add 1 cup of water and 5 ice cubes. I'll have to try the flax seeds- thanks for the tip. I live 2 blocks from the gym so it takes me 5 min to get home so your other suggestion wouldn't work.

I had another question for anyone that reads this... Steel oats- I hear they take 30 min to make?

 

[sparrow]

That's funny that you wrote that because I'm sitting here still trying to digest the shake. It's a packet with 40 grams of protein total so I split the packet up and add 1 cup of water and 5 ice cubes. I'll have to try the flax seeds- thanks for the tip. I live 2 blocks from the gym so it takes me 5 min to get home so your other suggestion wouldn't work.

I had another question for anyone that reads this... Steel oats- I hear they take 30 min to make?

Thats a lot of protein. After a workout you do want SOME protein but mostly your muscles are craving to replace the glycogen you used up. Maybe find a new shake that has a carb to protiein ratio of 4:1. The carb will get used up right away and leave you ready to eat.

Steel oats take forever and IMO they are really gross.

 

[Waitwhat?]

Thats a lot of protein. After a workout you do want SOME protein but mostly your muscles are craving to replace the glycogen you used up. Maybe find a new shake that has a carb to protiein ratio of 4:1. The carb will get used up right away and leave you ready to eat.

Steel oats take forever and IMO they are really gross.

Do you have any suggestions on a protein drink? I still feel like it's just sitting in my stomach and it's been 3.5 hours- blah.

 

[sparrow]

Do you have any suggestions on a protein drink? I still feel like it's just sitting in my stomach and it's been 3.5 hours- blah.

What if you sipped on a sports drink with that 4:1 ratio while you're working out and finished whatever is left at the end? Accelerade makes some good stuff and even has gels with the same ratio, if you just down that with some water with your workout. Its not taste thats important here, its just getting the stuff in your system. Then when you get home you'll be ready for some real food with heavier protein.

Is your drink whey based or does it have some other blends of protein?

 

[firefreak]

That's funny that you wrote that because I'm sitting here still trying to digest the shake. It's a packet with 40 grams of protein total so I split the packet up and add 1 cup of water and 5 ice cubes. I'll have to try the flax seeds- thanks for the tip. I live 2 blocks from the gym so it takes me 5 min to get home so your other suggestion wouldn't work.

I had another question for anyone that reads this... Steel oats- I hear they take 30 min to make?

yes 30 min.

 

[Waitwhat?]

What if you sipped on a sports drink with that 4:1 ratio while you're working out and finished whatever is left at the end? Accelerade makes some good stuff and even has gels with the same ratio, if you just down that with some water with your workout. Its not taste thats important here, its just getting the stuff in your system. Then when you get home you'll be ready for some real food with heavier protein.

Is your drink whey based or does it have some other blends of protein?[/QUOTE]

Here it is morning and I still feel like it's not digested:confused4:
The protein shake I was using is by PRO PERFORMANCE Mega MRP Advanced Meal Replacement.
I've done some searches on other ideas for "post-workout" and I'll try the Accelerade but what about good ole' fashion chocolate milk? Or eating a balanced dinner immediately after with maybe some apple sauce for the inculine spike?

 

[firefreak]

What if you sipped on a sports drink with that 4:1 ratio while you're working out and finished whatever is left at the end? Accelerade makes some good stuff and even has gels with the same ratio, if you just down that with some water with your workout. Its not taste thats important here, its just getting the stuff in your system. Then when you get home you'll be ready for some real food with heavier protein.

Is your drink whey based or does it have some other blends of protein?[/QUOTE]

Here it is morning and I still feel like it's not digested:confused4:
The protein shake I was using is by PRO PERFORMANCE Mega MRP Advanced Meal Replacement.
I've done some searches on other ideas for "post-workout" and I'll try the Accelerade but what about good ole' fashion chocolate milk? Or eating a balanced dinner immediately after with maybe some apple sauce for the inculine spike?

In the end what you find is that you will eat what works best for you. If you find that your meal replacement shake (not really a protein shake in the true definition of the term) isn't working for you then don't take it. If you aren't feeling energetic for a few days by following a certain diet regimen then alter what you're eating. Everyone is different and what works for Sparrow may not be ideal for you.

 

[Waitwhat?]

Hey Sparrow... my safeway didn't have Accelerade do you have any other suggestions for post work out drinks? Seems that we have the same digestion issues.