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personally Doug i think your diet is pretty bad and i'll tell ya why:

no veggies (seriously, do you crap more than once a week??? )

hardly any variety of fruit

waaay too much reliance on cottage cheese, milk and powders for your protien needs.
(all that dairy could possibly be contributing to your gut expansion too) you dont mention if it's fat free or whole dairy either.

too many nuts.

hardly any complex carbs.

also you seem to be at cross purposes here. are you looking to gain muscle or are you cutting? please dont say YES to both either!

lastly, when you had your first measurements done were the variables consistent with when you had them done today? meaning: same day, same time of day, same tape measure, etc etc.?

but congrats on the muscle gain, imo that is pretty good for 5-6 months of work.

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Thanks for the feedback, man..

I SHOULD get more veggies in there, though I'd disagree that I'm not getting enough fruit (I down quite alot of apples, grapes, oranges, and *frozen blueberries)..

Once it gets to where I can do some BBQing (BBQ currently under 4" of snow, and I hate pan-fried steak) I'll be able to get my steak on more, and the side dishes will be veggies (asparagus, etc). I DO do stir fry with steak, and eat alot of ground beef (on my a bit more than once a week cheat days - tacos).

The milk I drink is 1%..

I thought bran, brown rice, and oatmeal were complex carbs? Eating plenty of that stuff..

And I thought nuts were the fats that I was supposed to be eating?

Alot of the meals I don't mention here are those that I can't quantify (the aforementioned chicken cacciatore, with green peppers, wholewheat spagetti, tomatoes)..

And those that I CAN quantify I eat whenever I can so that I can try to accurately hit my calorie mark, and get as close to 40-40-20 as possible..

THAT'S all I'm trying to do, really, diet wise..

Not thinking about the cutting or gaining part..

As I said before, I'd rather stay at 230 but get my fat content down than get to 250 but have a body fat content of 24-25%..

That's why I'm adding the cardio..

So yeah, I'm trying to cut..

What ratios of fat, carbs, and protein would you suggest to "cut"?

What else should I be doing besides that and the cardio?

Is the 2950 suggested (by Halo, wasn't it? Or you?) what I need to cut? More, less?

The variables on the measurements were FAIRLY constant.. Time was about the same, it was an hour after I'd eaten, and it was before I worked out..

Thanks again for the input..

I know alot of guys are getting pissed at all the spoon feeding they catch themselves doing, and clam up.. LOL

But I'm doing my best with the time I have..

Oh, and I must be doing something right, as I crap after just about every meal, sometimes (like I say, lots of bran)..

Like I say, alot of veggies and stuff that I don't list here as they are parts of meals that I can't put a number on, so it screws up my whole tally for the day, and are frequently meals that I consider cheat meals (pasta with meatballs and tons of parmesan, wholewheat blueberry pancakes with eggs, tacos, meatloaf, turkey sandwiches on wholewheat with mayo, chicken or steak stir fry over brown rice, etc. etc.).

There's the occasional cookie and beer in there, too, of course.. LOL

basically i was just going by the last 2 menus you listed and they were pretty much cottage cheese, grapes and walnuts, no veggies very few complex carbs but a ton of simple carbs.

anyway it sounds like you're eating a lot of cheat foods and meals you cant tally up and dont bother to list so my comments are pretty much invalid anyway

*sigh*

Another disillusioned would-be helper.. :(

Well, I list what I ate that day..

A day when I manage to eat clean the whole day through, at least..

There are other menus farther back with stuff like cheese omelets with oranges and tomatoes, chocolate tofu pudding, chicken caeser salad with apples, yogurt and strawberry shakes, etc. so please don't take those 2 menus as my only foods..

I'll start listing everything day by day by day, but the cal. counts and percentages are going to be off, and I'll be getting my peepee slapped for content (the chicken cacciatore, for example)..

It's usually dinners that are my undoing, ie. one meal out of 6-7 every 3 days or so..

Not great, I admit..

But it's not corn dogs and potato chips, at least..

Anyhoo, any thoughts thoughts for the rest of my follow-up answers to your comments?

good rule of thumb:

don't eat anything that doesn't let you measure it's contents. and if you do....that's your cheat meal for the week.



you should try eating meals that are just lean meat, vegetables, and some healthy fats. no gallons of cottage cheese....that is just terrible. if you really want to lose weight....get serious about it...quit eating shit. in those two days posted above....there are ONLY 4 meals with a lean protein in them. that is TERRIBLE.

not disillusioned Doug, frustrated!!!

if you wanna lose weight but arent, then you need to cut calories! ratios are great, but you can do 30-50-20, 40-40-20, 60-30-10 and blah blah blah but if you're taking in more cals than you burn guess what?

if you're really serious about losing some blubber then you're going to have to discipline yourself better. the time for excuses is over and cheat meals should be ONE every 7-10 days not 3 a week. is it really THAT hard to manage to get through ONE day of eating clean??
Cottage cheese is a fine protien source and the fat free variety is perfect for a dieter looking to lean out but dont live on the stuff either! Things like pancakes, cheese omlets and pasta and meatballs with tons of parmesan cheese are not the foods a serious dieter would gobble down, not in my book anyway. Save those types of meals for your cheat day but dont be using that as an excuse to gorge yourself on everything in sight either. The way i look at it is, the cheat meal is your reward for eating strict the rest of the time. i use sunday as my cheat day but i gotta earn it first!!!!

anyway, nothing any one of us can say will make you do what needs to be done, either you're commited to your goals or you arent, it's that simple.

and yes it is better than corn dogs and potato chips but that really isnt saying much when you think about it

What does that mean? If anything you're the disillusioned one, Dougz.

If you did your own homework you'd be able to put together something on your own and bypass half of the questions you ask. How do you think everyone else learned what they know??

I think its pretty rediculous to say "I don't know the calorie content of this, so I won't count". WTF is that about? If you can't get an exact count you can at least estimate it. If you use a whole can of sauce and end up with about half of the dish, then guess what, you've probably got around half the sauce.

I'm not the best dieter but I can guess at the calories in my meal without checking labels (I check afterwards sometimes to verify). I'm usually good to within 100-200 calories too, so it doesn't take a genius to do it, it just takes common sense and knowing a few numbers.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Yeah, that's a good one..

I agree..

So.... sorry I'm asking questions rather than read all the same stuff you guys have, or have learned the hard way..

Just seems a more efficient way to do things..

I'm doing as much reading on my own as I can, but...

As far as disregarding what you guys are saying..

I admit I'm having a hard time sticking to a decent diet, but besides trying to fly before I can walk with the deads I think I've been doing a pretty good job of taking your suggestions to heart..

And I WILL start measuring everything, before or after the fact.. Kane's point is well taken..

So don't give up on me yet!!

I'll start getting strict today..

Starting with 0% fat cottage cheese, rather than the 2% I've been eating so far..

But (and don't jump down my throat) don't I need SOME fat with every meal, to keep me from getting hungry 2 hours later??

For lean meats.. Are canned tuna and salmon not lean? Skinless chicken breasts? Back bacon? Wild salmon fillets? Extra lean ground beef?

Those are other meats that I eat..

When Spring gets going in earnest I'll be adding strip loin beef to the mix..

Off to the gym for a cardio.. THEN I'll put in the workout from Sat..

March 14/09

10 min w/u run

SQUATS

BARx5x1
65x5x1
85x5x1
105x5x1
125x4x1
145x4x1
195x3x1
205x2x1
235x5x3

PRESS

BARx5x1
65x5x1
85x5x1
105x4x1
125x3x1
135x5x3

Crap.. Forgot to scale the reps back till it was too late.. By the time I got to my working sets my last reps on my last set were pretty sloppy.. Will have to remember this for next time..

SINGLE ARM ROWS

40x5x1
55x5x1
65x4x1
80x3x1
90x2x1
100x5x3

Used to do 115 on this.. Must be the added, heavier reps..

BOSU FRONT AND SIDE PLANKS

1 min., 30 sec, 30 sec.

March 16/09

30 minutes on elliptical trainer

HR stayed at about 160bpm (87% of max), even when I increased the level from 13 to 16..

Odd (considering my HR was at 175 a few days ago, at a lower difficulty) But good, I guess..

Still over the 80% of max threshold..

Speed averaged about 5.5mph, calories burned = 450.