Need Help with my diet... - Bodybuilding Discussion on Bodybuilding.net Nutrition Forum

homerj742 · 02-27-2008, 06:10 PM

Hey everyone, I'm 5''10 165lbs, My latest workout routine (about 5 weeks in): 6 days a week. 3 days Strength training (60mins), 2 days cardio (60mins), 1 day Yoga (90mins).

My diet is usually something like this
(Sometimes Prework out shake of whey+milk if working out in the morning)

Breakfast: Oatmeal w/milk, whey, honey

Snack: Tablespoon Peanut Butter (easy to keep a jar at work)

Lunch: Chicken Breast + Veggies

Snack: Tablespoon Peanut Butter

(Sometimes Preworkout shake of whey+milk if working out in the evening)

Dinner: Chicken or beef, handful of rice and veggies

Evening snack: Cottage Cheese or can of Tuna

Calorie intake ranges b/w 1800-2200

I'm in pretty good shape, my abs are really starting to show, however, I have these pesky love handles, and small tire around my lower abs. It ruins everything! lol I"ve been trying for years but could never get rid of it, if I cut my calories, I notice my muscle mass decreasing way too much!
Any suggestions from anyone would be greatly appreciated! Thank you all in advance.

homerj742 · 02-27-2008, 06:11 PM

oh, btw, by Milk, I mean SKIM milk

Ross86 · 02-27-2008, 06:25 PM

How much were you cutting your calories? How much weight did you lose each week? Did you keep your protein intake up?

Your snacks are weak... Might want to add a few more calories in there.

homerj742 · 02-27-2008, 06:41 PM

My calories used to be around 2500-2300

In about 2 weeks I lost 7-8 lbs, and I noticed a significant loss in muscle mass. Perhaps my cut was too drastic.

What would you suggest for my snacks? Wheat bread + PB?

Ross86 · 02-27-2008, 06:50 PM

That would work for snacks. It's best to look at every time you eat as a meal. And try to break up your calories and nutrients evenly between meals. I find that this works best. Granted, it's hard to break away from the 3 meals a day, but just try to add a little more to those snacks..even if it means taking away something from your three meals.

The max amount of fat that you can lose in a week without losing muscle mass is around 2 lbs per week. Try lowering your calories to around 300 below your maintenance calories. Make sure to keep your protein intake high though.

You are on the right track..I'm impressed. You're doing much, much better than most people.

homerj742 · 02-27-2008, 07:19 PM

Thank you, I really appreciate your help on this. I will add a bit more to my snacks to even things out a bit, and keep my calories around 2200.

One more question, You think I have enough cardio in my routine?

Ross86 · 02-27-2008, 07:41 PM

Haha, you do. It's just not very balanced either. After about 30 minutes, you're going to be burning muscle. So try to keep the cardio at 20-30 minutes.

homerj742 · 02-28-2008, 03:51 PM

How about protein intake, 1 gram per lb? (ie 165 grams)

widdoes2504 · 02-28-2008, 05:10 PM

Quote:

Originally Posted by homerj742

How about protein intake, 1 gram per lb? (ie 165 grams)

Not enough IMO. I think you need to stay at 1.5 to 2 grams per lb to maintain sufficient muscle mass while dropping fat. I'm sure others will pitch in with good advice as well. Good luck.

J-Rock · 02-28-2008, 06:46 PM

I've been told its better to over calculate protein than carbs

02-27-2008, 06:10 PM	#1 (permalink)
homerj742 Rank: New Member Join Date: Jul 2006 Posts: 13	Need Help with my diet... Hey everyone, I'm 5''10 165lbs, My latest workout routine (about 5 weeks in): 6 days a week. 3 days Strength training (60mins), 2 days cardio (60mins), 1 day Yoga (90mins). My diet is usually something like this (Sometimes Prework out shake of whey+milk if working out in the morning) Breakfast: Oatmeal w/milk, whey, honey Snack: Tablespoon Peanut Butter (easy to keep a jar at work) Lunch: Chicken Breast + Veggies Snack: Tablespoon Peanut Butter (Sometimes Preworkout shake of whey+milk if working out in the evening) Dinner: Chicken or beef, handful of rice and veggies Evening snack: Cottage Cheese or can of Tuna Calorie intake ranges b/w 1800-2200 I'm in pretty good shape, my abs are really starting to show, however, I have these pesky love handles, and small tire around my lower abs. It ruins everything! lol I"ve been trying for years but could never get rid of it, if I cut my calories, I notice my muscle mass decreasing way too much! Any suggestions from anyone would be greatly appreciated! Thank you all in advance.

02-28-2008, 06:46 PM	#10 (permalink)
J-Rock Rank: Member Experience: 3-5 Years Join Date: Aug 2007 Location: Illinois Posts: 243 Gender:	I've been told its better to over calculate protein than carbs
	J-Rock's Sig:My Journal- http://www.bodybuilding.net/personal...rney-8873.html www.exrx.net "Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go". "For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger AIM:jrockbdybldr

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02-27-2008, 06:11 PM	#2 (permalink)
homerj742 Rank: New Member Join Date: Jul 2006 Posts: 13	oh, btw, by Milk, I mean SKIM milk

02-27-2008, 06:25 PM	#3 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,399 Country: Gender:	How much were you cutting your calories? How much weight did you lose each week? Did you keep your protein intake up? Your snacks are weak... Might want to add a few more calories in there.

02-27-2008, 06:41 PM	#4 (permalink)
homerj742 Rank: New Member Join Date: Jul 2006 Posts: 13	My calories used to be around 2500-2300 In about 2 weeks I lost 7-8 lbs, and I noticed a significant loss in muscle mass. Perhaps my cut was too drastic. What would you suggest for my snacks? Wheat bread + PB?

02-27-2008, 06:50 PM	#5 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,399 Country: Gender:	That would work for snacks. It's best to look at every time you eat as a meal. And try to break up your calories and nutrients evenly between meals. I find that this works best. Granted, it's hard to break away from the 3 meals a day, but just try to add a little more to those snacks..even if it means taking away something from your three meals. The max amount of fat that you can lose in a week without losing muscle mass is around 2 lbs per week. Try lowering your calories to around 300 below your maintenance calories. Make sure to keep your protein intake high though. You are on the right track..I'm impressed. You're doing much, much better than most people.

02-27-2008, 07:19 PM	#6 (permalink)
homerj742 Rank: New Member Join Date: Jul 2006 Posts: 13	Thank you, I really appreciate your help on this. I will add a bit more to my snacks to even things out a bit, and keep my calories around 2200. One more question, You think I have enough cardio in my routine?

02-27-2008, 07:41 PM	#7 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,399 Country: Gender:	Haha, you do. It's just not very balanced either. After about 30 minutes, you're going to be burning muscle. So try to keep the cardio at 20-30 minutes.

02-28-2008, 03:51 PM	#8 (permalink)
homerj742 Rank: New Member Join Date: Jul 2006 Posts: 13	How about protein intake, 1 gram per lb? (ie 165 grams)

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