need help

Gsus · 10-02-2005, 04:46 AM

trying to lose weight its going ok i use to be 175 now im 150 with a bmi of 24 im not to sure my bf but i want to see abs i do weight training 3 times a week with 3 or 4 times of cardio on my days off my meals looks like this
830 am cheerios with 1% milk
1030 am oatmeal mix with flax seed and whey powder
1pm some kind of fruit or low fat yogurt
3pm somes chicken or beef with some vegetables and some white rice
7pm peanut butter and jam on whole wheat bread
930pm a protein shake is 1% milk flaxseed frozen fat free yogurt banana and whey powder
my calorie intake i dont think is more then 2000 and if i decrease 500 more i think i will die lol i get headaches at night sometimes because i dont think i eat enough

**skelooth** · 10-02-2005, 02:28 PM

I recommend using something like http://fitday.com or http://calorieking.com to help you count and track your calories, this is important. You also want to track your intake of protein/fat/carb grams.

Your diet is "sorta okay" but could be drastically improved. At every meal it would be optimal for you to eat a lean source of protein (lean cut of meat) and a low gi carb source such as oats or yams. Your 7pm meal is pretty bad, PB&J is not an optimal meal because it's mostly carbs and fats with very little protein.

If you get a handle on your calorie count we can help more. I'd also like to know how tall you are.

**builtbeast** · 10-03-2005, 03:06 AM

Quote:

Originally Posted by Gsus

1030 am oatmeal mix with flax seed and whey powder
1pm some kind of fruit or low fat yogurt
3pm somes chicken or beef with some vegetables and some white rice
7pm peanut butter and jam on whole wheat bread
930pm a protein shake is 1% milk flaxseed frozen fat free yogurt banana and whey powder

As was mentioned you should have protein with every meal. Have a can of tuna or 6 oz chicken or other protein source with each of those. I like to have 6 egg whites and 1 whole egg with one meal as well for protein.

The 10:30am and 9:30 pm meals are alright protein wise.

**johnsbod** · 10-03-2005, 04:35 AM

I agree with the other guys, makes sure you have a good source of lean protein at each meal. HERE is a thread that lists good sources of protein.

What's your workout look like? If you want help with it, consider starting a thread in the Training Forum with your goals, current workout, etc.

10-02-2005, 04:46 AM	#1
Gsus Amateur Join Date: Oct 2005 Posts: 43 Recipes: 0 Rep Power: 0	need help trying to lose weight its going ok i use to be 175 now im 150 with a bmi of 24 im not to sure my bf but i want to see abs i do weight training 3 times a week with 3 or 4 times of cardio on my days off my meals looks like this 830 am cheerios with 1% milk 1030 am oatmeal mix with flax seed and whey powder 1pm some kind of fruit or low fat yogurt 3pm somes chicken or beef with some vegetables and some white rice 7pm peanut butter and jam on whole wheat bread 930pm a protein shake is 1% milk flaxseed frozen fat free yogurt banana and whey powder my calorie intake i dont think is more then 2000 and if i decrease 500 more i think i will die lol i get headaches at night sometimes because i dont think i eat enough

10-02-2005, 02:28 PM	#2
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	I recommend using something like http://fitday.com or http://calorieking.com to help you count and track your calories, this is important. You also want to track your intake of protein/fat/carb grams. Your diet is "sorta okay" but could be drastically improved. At every meal it would be optimal for you to eat a lean source of protein (lean cut of meat) and a low gi carb source such as oats or yams. Your 7pm meal is pretty bad, PB&J is not an optimal meal because it's mostly carbs and fats with very little protein. If you get a handle on your calorie count we can help more. I'd also like to know how tall you are. __________________

10-03-2005, 04:35 AM	#4
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,965 Recipes: 0 Rep Power: 62	I agree with the other guys, makes sure you have a good source of lean protein at each meal. HERE is a thread that lists good sources of protein. What's your workout look like? If you want help with it, consider starting a thread in the Training Forum with your goals, current workout, etc. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

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