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Please help with my meal plan

kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/17, 09:13 AM Can anyone help me with my meal plan? I'm trying to loose weight. I work out 4 days a week for about 77 min. each workout, also I do 20-30 min of cardio 5 days a week, in the morning. My workouts are at night. I weigh 206lbs. and I'm 5'7. Here is a usual days meal plan... (this is my second week of this plan) 8:00 = low carb Whey protein drink (2) servings 10:00 = 6oz. can of chunk lite tuna 12:30 = 6 oz. chicken breast, 1 cup brown rice 3:30 = EAS meal replacement shake 6:30 = (post workout)Low carb Whey protein drink (2) servings 8:00 = 6-8 oz. chicken breast,1 cups brown rice or rice and beans, 1 cup of mixed veggies 9:30 = 1 serving of tortilla chips and salsa or Carb well high protein cereal. My daily totals are : Calories = 1894 Protein = 267g Carbs = 167g Fats = 23g Please tell me what you think, all opinions are welcome! -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/17, 10:19 AM 1) personally, i think you are consumming to many shakes. you should replace those shake for a meal. 2) you are low on fats, too low i would say, and i am pretty sure those fat dont come from EFA source and definetly are saturated fat (wich you must avoid for fat loss) Supplements are supplements. thats to say food is first and supps only supplement what you are eating. if you are going to take a replacement drink, make it POSTWORKOUT. othd, you meals try to have whole foods. (except before before bed when you can have a nother drink)
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/17, 12:35 PM Kakaroto, thank you for your reply! Should I replace my first meal with egg beaters or egg whites? For my 3:30 meal should I replace the EAS MR. with tuna or add tuna with it? -Dave -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/17, 03:25 PM Thanks again Moose! I will follow yoour advise. If I have egg whites in the morning with some peanutbutter(two Tbs).instead of the shake, and Tuna 6oz. with Udo's choice in it at 3:30, and for my last meal have cottage cheese or guacamole & Salsa Do you think my diet will be up to par? -Dave -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/18, 08:38 AM Tanks Moose!!!! You have been a great help. Also thanks to all that have replied!! All opinions are welcome !:dumbbell::) -Dave -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
kakaroto Posts: 893 Joined: 2002/05/09	2005/05/18, 09:49 AM i would not agree with MOOSE on the light dinner. JUST IN THIS CASE. you see, you mentionned you workout at night, right? so i think this is the time when you need to pack up your carbs and fat. i am not saying you should take a all bounch of carbs, but neither to eliminate them. iu think you should take your meal replacement shake at this hour and then have a whole god balanced meal, with complex carbs and good protein source (meat,chicken,fish,...): you can have a salad or a green veggies. get the idea? for your meals, in the morning, AT LEATS 4 EGG WHITES. The PB is fine, i do it myself: delicious the tuna is good, althou aim for 1.5 2 cans, and if you feel hungry, have it with salad or vegggies. hope ot helps
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/18, 12:35 PM My new Meal plan: 8:00 = Egg Beaters or Egg Whites (4-7 servings) 10:00 = 6oz Tuna w/flax seed oil 12:30 = 6oz chicken breast & 1 cup Brown rice & 1 low sodium pickle 3:30 = 6 oz Tuna w/ flax seed oil 6:30 = (post workout) Low carb Whey protein drink (2) servings 8:00 = 6-8oz Chicken breast (or turkey, Fish), 1 cup Brown rice or rice & beans, 1 - 1.5 cups mixed veggies 9:30 = Guacamole dip or Cottage Cheese As usual ALL recommendations are WELCOME ! That is how we all get better. I hope I am on track with my diet now. A very BIG THANX to all that have helped! I look forward to any and all input given. If any one knows of any way I can improve my diet even more, feel free to comment! -Dave -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/18, 12:46 PM OH I forgot to mention 2 tbs of peanut butter w/eggs,( not in them)LOL -Dave -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/18, 02:29 PM Once again thanks! Cottage cheese or protein drink it will be! This is the best board ever! Everyone has been GREAT !!!!:big_smile: -Dave -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/18, 02:34 PM Moose, is it ok to have pinapple or fruit in the cottage cheese? -Dave -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/18, 03:20 PM Moose, Yes it does help. Now that Iam eating all this food it is hard to believe I will loose weight(fat), I feel sooo full. I guess the measuring tape tells all, and the scale lies. -Dave -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"
asimmer Posts: 8,201 Joined: 2003/01/07	2005/05/18, 03:23 PM great1 - increase your vegetable consumption - that will increase your fiber and cause even more of a thermogenic effect. Add veggies to your egg whites in the morning, add veggies/salad to your tuna, have green salad with your cottage cheese. -------------- Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
kqstdcj963 Posts: 36 Joined: 2005/05/03	2005/05/18, 03:27 PM Asimmer, Sounds great!I love veggies. Salad is good too! Thanx!!! -Dave:big_smile: -------------- \" Out of suffering is born strength; Only through pain and deprivation does a human heart become as strong as steel.\"