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That looks like a lot less than 2500 calories. Have you tallied it all up?

Also, I'm not the expert on this aspect, but I think that your last meal is way too small, and your later meals are lacking protein. Skip the banana and add some protein to meal 5 and 6 instead. I'd also skip the 2 servings of bread and go for 1 instead, and find a different type of starch for one meal (sweet potatoes, barley, brown rice, etc.)

I also found the EAS website helpful in finding exercises to do with dumbbells and barbells - they have animations that show you how to do the movements and which muscles groups they are working.

http://www.eas.com/training/animations.asp

:gl:

^yup. You need some protein in meal #5. Also, drop the yogurt, it's all sugar. Try to eat some slow-digesting protein before bed, like cottage cheese (my favorite!)

And, I also agree that you need to make sure you're eating enough.

Other than that your diet looks fairly decent. Your weight training/cardio split looks great.

Good luck...keep us posted with progress!

Where's the food?? :d_eek:

~SC~

2500 is a pretty good target, I'm not so sure what you listed adds up. Try to include protein with most meals (in one fashion or another).

Meal 1 is too light....you're going to fuel your morning on OJ and Whey....Quick Oats take 1 min 30 in the nuker. Have a bowl or dump a cup of Oats into that Whey shake.

Meal 2 1 large egg + 4 - 6 whites would be good + fish oil caps or some flax + plus some veggies

Meal 3 - maybe 3oz chicken breast (ground chicken = fat added and not the good type) cup of brown rice or your bread and say some veg

meal 5 - red beans...not bad they're a carb source full of fiber so maybe:

2.5 oz chicken breast (or fish or turkey or ... ) + beans + veg + fish caps ....that'd be good

meal 6 - protein (casein based....supplement or cottage cheese) + fat (almonds, peanuts, peanut butter, almond butter, olive oil etc.... you get the idea)


Frozen Yogurt is a low fat source of dairy that should be treated as a treat (like once a week) not an every day thing (since there is a lot of sugar in it).

Thx alot, cyan; finally found an incredible source for weight training lol.

sole;Thanks for your input sole. Will definetly try to eat enough with heavy load of college work.

Gordo: Thanks alot for listing out the possibilty for meals. I'll stick close to that plan.

Swole: lol, i'll be joining you in a month or 2. So, better be ready for a big guy lol. Just trying to loose all the easy weight for now to get the ball rolling.

Gordo: Isnt 4-6 Egg Whites with 1 Large boiled egg too much of egg in one day?

Gordo: Isnt 4-6 Egg Whites with 1 Large boiled egg too much of egg in one day?
No, not really. Egg whites are a most excellent food and nearly pure protein, and even though egg yolks contain fat and cholesterol, it's been proven that at least 1-2 eggs a day does not increase cholesterol levels (since indigestion of cholesterol is less dangerous than its formation in the body). Of course if you're allergic or simply don't like them, you can use something else.

wow, you learn something everyday .. lol.. anyways ya i love eggs.. i been eating loads since i was a kid. But stopped because i read somewhere yu should only eat around 3 eggs a week or so.

What sigakoer said....egg whites are an excellent source of complete protein. The yolk adds a little fat to the diet plus a full natural source of vitamins A, D, K and E and cholesterol, iron, zinc, calcium, magnesium and iodide.
4 whites + 1 yolk is going to be about:

cal: 276
f:14g
sat4g
Poly:2g
Mono:6g
c: 3g
p:31g

Unlike Whey (which will digest rapidly....about 2 hours)....egg protein will be longer lasting ....feeding your muscle. The fats are good fats necessary for good health and brain function + plus slows gastric emptying making the protein release even longer.

wow, you learn something everyday .. lol.. anyways ya i love eggs.. i been eating loads since i was a kid. But stopped because i read somewhere yu should only eat around 3 eggs a week or so.

that's a bit extreeme and I'm sure they meant if you eat the WHOLE egg, yolks included... I eat upwards of 15 - 20 egg whites some day's, if not more... as long as you don't eat more than two of the yolks in one day you'll be fine... you do need a little bit of saturate fat in your diet so having one or two yolks will actually help you some ;) just don't have more than two :nod:

Thx for the information, was helpful. One more thing is Red meat good? or bad? How much can i have in a day?

Thx for the information, was helpful. One more thing is Red meat good? or bad? How much can i have in a day?

Top sirloin makes a great steak. No more than 4~5 ozs. at a time, and if it's ground beef, get the 93% lean stuff. If you plan it into your macros for meals, you can use less lean beef too, the fat isn't bad at all. Gives it flavor. I usually have a lean burger patty with some cheese (put some Emeril's Essence and fresh ground pepper on it, then grill it!) before bed every night, sometimes with a diet soda if I need to taste something sweet. You can eat as much beef as you can afford, but I stick to just a burger a day, basically.

-R