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2006/04/06, 03:29 PM
i've been eating pretty clean for the past 3 months or so. i'm 5'10" and started off at around 177 pounds. right now i'm about 167 pounds, but i can't seem to shake the fat from my stomach, even tho i eat as well as i possibly can. i work out regularly (using the mass building program). i'm seeing some improvements in muscle size and definition, but i think i should be seeing much better results for how strictly i follow the program.
after over 3 months of dedicated working out, i can only curl 40 pounds (one handed). i don't know if i'm just exceptionally weak, but even guys i know who never work out or do any manual labor seem to be stronger than that. people think of me as "skinny". this isn't really the case, as i think 170 is about average for my height. it's more than i'm small framed, but seem to store a lot of fat in my waist and ass (ghetto booty for a white dude!).
i want to post my diet to see what i'm doing wrong. i don't think i can eat much more, as i already feel like i'm stuffing myself, but it's not that many calories. i do cardio occassionally (swim), but i generally prefer just to do weight training.
here is my standard daily menu:
breakfast (5 AM): 4 boiled egg whites, waffles w/syrup, orange juice
break at work (7:30 AM): 6 boiled egg whites, yogurt, green tea
lunch (9:30 AM): tuna or salmon, yogurt, green tea
break at work (11:30 AM): yogurt, protein bar (10g protein, 3 g sugar), green tea
work out (3 PM): protein shake w/skim milk (50g protein, 2g sugar)
dinner (6 PM): usually a healthy choice, lean cuisine or southbeach diet microwave dinner. i try to pick the healthiest ones with the most protein and the lowest fat and sodium values. i'm on the road, living in a hotel so i don't really have any other options on dinners (no oven, freezer, etc)
am i missing something? should i be eating more carbs/fat? i'm just confused as to why the fat won't come off with how healthy i eat, and how i eat small meals every 2 hours or so, and i very rarely "cheat" and eat junk. any help?
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2006/04/06, 04:00 PM
Drop the syrup, swap the yogurt for some brocolli, lose the skim milk, get some malto/dex instead. Do your best to have something better for dinner. Losing that last little bit requires your diet to be damn near perfect, so that rare amount of junk food you mentioned won't cut it. As far as the workout problem, you could stand to have a better pre-workout meal. I know being on the road makes it tough, but you need to be fueled and ready to go when you hit the gym. And when you return from the gym you need an equally important meal. I'd also say your probably only looking at about 110g protein for the day and your definitly lacing in good fats and carbs, all you really mention is waffles which are more than likely not whole grain and the salmon is the only source of good fat I see. Even low on calories. Don't want to sound like I'm beating up on you because I'm not, for being on the road you may not be doing that bad. But they're are grocery stores and you could get yourself some bags of walnuts, keep some brocolli in the mini fridge, among other things, you do have other alternatives.
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Hungry and mean!
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2006/04/06, 05:10 PM
don't worry about beating up on me, i can take it, and wouldn't have asked for help here if i couldn't =)
however...
10 eggs = 40g protein
protein bar = 10g
tuna/salmon = 35 g
protein shake with skim milk = 60g
dinner = usually around 30g
that's 175g of protein, not counting the incidentals found in my yogurt, waffles, snacks, etc. i weigh 167, so i should be right on target with my protein intake.
i figured the only thing bad i eat is the syrup on the waffles, so lately i've been substituting cereal in the morning instead. but at the same time, the waffles were one of my biggest calorie supporters in my diet. i don't know how much, but i know what everything else in my diet is calorie wise:
breakfast (not including waffles): 190
break 1: 230
lunch: 330
break 2: 270
workout: 380
dinner: 300-400
that totals around 1750 calories, not including whatever the waffles and syrup add (i'm guessing around 400+), for a guestimated total of about 2100-2200 daily calories.
i know in the back of my mind, i'm feeling like i need to eat more calories, but my fridge is stuffed as it is. i have to buy pre-boiled eggs from the grocery store since i have no way of boiling them myself. add to that my water, milk, yogurt and microwave dinners and i can barely get my mini-fridge shut.
the walnuts are a good idea, cuz i don't need to refridgerate them. i guess that brings up a point for helping me. i need foods that don't need refridgeration if possible. i have some raisins that i'll snack on every once in a while when i get a strong craving for sugar. and i'll eat dry cheerios as well.
as far as increasing my fat/carbs, what kind of non-refridgeration foods should i look for, and how much should i be consuming, especially if i get rid of the waffles in the morning.
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2006/04/06, 05:13 PM
also to note, some foods i absolutely can not eat:
anything in the gaurd family
sweet potatoes
mushrooms
brussel sprouts
soy products (*gag*)
buttermilk
those are the main foods that i simply can't get down my throat.
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