Help with diet.
So first a little back story. See about 2 years ago I was a 300lb fat guy. I then started hitting the gym and had gotten down to 210. I started this new diet a month ago and have since gone up to 220. I don't think this is bad. Everyone is telling me I am looking good and I feel good. See I have never before been able to meet my protein needs before. A month ago I started getting 200 grams of protein a day and I feel better than ever. Here's what my diet looks like.
Gym in the morning.
12:00 - 2 scoops whey protein, 2 fish oil pills and b-complex
2:00 - Cheeseburger that is 93%lean with a wheat bun and piece of cheese
4:00 - 2 scoops whey protein, 2 fish oils
6:00 - Cheeseburger that is 93%lean with a wheat bun and piece of cheese
8:00 - Protein bar(meal replacement)
10:00 - 1 scoop whey protein
1:00am(Bedtime) - 2 scoops casein shake
Overall this comes out to 1960cals and 206g protein.
Now please don't kill me guys. I know this diet isn't ideal that's why I am posting. I really would love some advice. Please keep in mind though, I am a very busy person and I don't have a lot of time to prepare meals. My schedule is very tight as it is I can't really keep in a lot of time to prepare meals, or clean up after preparing meals. Shakes and supplements are a big help and I like to use them to get things I can't really afford/have time to get.
Looking forward to reading your guys responses.
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56tooFirst of all a +1 from me for your hard work in losing all that fat. I myself lost 100 lbs several years ago through surgery and have kept it off. From wearing 46" waist jeans to a 32" waist jean. Since then I have gained 30 lbs but cld still wear the same sz jeans just went to a 34 because my legs are way too tight in 32s LOL. If I had to critique, I wld say u need to add more whole foods (vegetables) but hey bro you are doing a great job. Dial it in a lil at a time and before u know it you'll be there. Good luck
Yeah what he says man. When I was new to lifting I had a similar out look. Try to get your protein from whole foods, they keep you full longer and are more bio available. Personally I would get rid of all diary. Protein bars too, they are garbage man, look on the label, you'll be shocked to see how much saturated fat are in those things. Make some chicken and put it in tubs, get some franks red hot to drizzle on there. I understand your schedule is tight but its easy to prep food. I work and go to college full time and still manage to do it. I buy a 5lb bag of chicken from Walmart once every three days. defrost cut it up throw on the frying pan and let it cook while im doing homework. When its done I weigh it and throw it in Tupperware's for the next two days. Also you need some veggies man, I see none in your diet. I love fresh but because of time I get frozen, just grab a few bags of steamers broccoli green beans whatever throw em in the mic on your way out the door. I don't like the wheat bread either, if you must have it limit to like two small pieces a day. Go with one serving of red meat a day the rest chicken or fish. AS far as eggs go grab a huge carton of whites or crack them yourself and put 6 in each tupperware so you can just throw them on the frying pan in the morning. Lastly buying whole foods is way more cost effective than buying bars or casien for that matter, that shit is expensive. Bars are what almost 3 dollars for one? Plus they are just loaded with shit and have shitty whey concentrate etc. Heres a sample for you...
meal 1. 6 eggwhites, 1/4 cup oats (dry) 1/2 scoop protien
meal 2. 6 oz chicken 2 cups brocolli
meal 3. 4 oz chicken 2 cups brocoli 4 oz sweet potatoe
meal 4. 6 eggwhite 1/2 cup oats (dry) 1/2 scoop whey
meal 5. 4-6 oz of lean red meat 2 cups green beans 4 oz sweat potatoe
meal 6. 6oz chicken or fish 2 cups brocoli, 2 tblspn of pb or if you dont like pb add two whole eggs to your egg meals
good luck man
This is pretty good. Giving him a different place to start and do some 'body' research with. Well done my man!!
Shakes are a big no no in my mind for growth your body needs whole food that's abundant in vit minerals and aminos. I would start off with replace shakes through the day with deli turkey meat and before bed doing 3-4 eggs
I'm with you on that bro, whole food is way better than protein shakes.
I drink 3 shakes/day. Wake-up, post-workout OR when I should've had my PWO shake, and bedtime. Minus that, that is still 5 meals/day...I couldn't barely eat anymore chicken and eggs and shit like that. EVERYDAY I get so sick of chicken, chicken, chicken...go to bed, wake-up and do it all over again.
I only recently started drinking three/day because I have been going thru one of those "phases" where some foods like chicken almost makes me wanna puke sometimes, lol.
Off-cycle and working out 3x/wk., I just decided I would drink ONE other shake on non-workout days too. Besides I have been working my ass off 50 hours/wk. and sometimes it's hard to sit down for yet ANOTHER meal!!
However!!!! YES!!!...whole food sources of protein are the best, I agree with all of you. But when we have been in this game for awhile...sometimes certain things have to be tweaked before we go absolutely BONKERS!!! LMAO!!!
Trust me man I feel your pain. I have been cutting for almost 8 weeks and have had nothing but chicken and egg whites. I don't buy red meat because honestly its just too expensive here right now, almost 6 dollars for a pound of 93 which cooks down to 12 onces. My first "cut" diet I ever did was dave polumbos modified keto diet. 4 out of the 6 meals where shakes in water with an ounce of nuts. It fucking sucked I was eating more calories than I am now and I was ALWAYS hungry. But your right after eating eggs and chicken for 8 weeks they are sickening but it makes those little things that much better. The peanut butter or the oats are treat to me and I look forward to them everyday its really the only thing that keeps me sane.