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Need Help with my diet...



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  #1  
Old 02-27-2008, 06:10 PM
homerj742 homerj742 is offline
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Default 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.
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Old 02-27-2008, 06:11 PM
homerj742 homerj742 is offline
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oh, btw, by Milk, I mean SKIM milk
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Old 02-27-2008, 06:25 PM
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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.
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Old 02-27-2008, 06:41 PM
homerj742 homerj742 is offline
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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?
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Old 02-27-2008, 06:50 PM
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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.
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Old 02-27-2008, 07:19 PM
homerj742 homerj742 is offline
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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?
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Old 02-27-2008, 07:41 PM
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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.
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Old 02-28-2008, 03:51 PM
homerj742 homerj742 is offline
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How about protein intake, 1 gram per lb? (ie 165 grams)
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Old 02-28-2008, 05:10 PM
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Quote:
Originally Posted by homerj742 View Post
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.
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Old 02-28-2008, 06:46 PM
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I've been told its better to over calculate protein than carbs
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