This has been a typical day of eating for me... how does it look?

I'm 218lbs, and want to get down to under 200...

and I'm doing 45min. of cardio every day...


breakfast - ham and egg whites (one whole egg and 2 whites)
1 cup of OJ

snack - yogurt and fruit

lunch - veggie soup
turkey sandwich (on whole wheat with lettuce and low fat cheese)

snack - 1 cup of oatmeal

dinner - 1 porkchop (no fat)
salad
asparagus

snack - whey protein and lowfat milk
- cottage cheese (low fat) and 1 tbsp peanut butter

Thanks!!!

Mike

This has been a typical day of eating for me... how does it look?

I'm 218lbs, and want to get down to under 200...

and I'm doing 45min. of cardio every day...


breakfast - ham and egg whites (one whole egg and 2 whites)
1 cup of OJ

snack - yogurt and fruit

lunch - veggie soup
turkey sandwich (on whole wheat with lettuce and low fat cheese)

snack - 1 cup of oatmeal

dinner - 1 porkchop (no fat)
salad
asparagus

snack - whey protein and lowfat milk
- cottage cheese (low fat) and 1 tbsp peanut butter

Thanks!!!

Mike

Are you doing any weight training? Cardio is good and good for you, but for sustained, maintainable weight loss, you need to do some lifting. I would be the first to tell you that I was skeptical of this on day 1 in January 2005.

But I did it, and have lost 42 lbs. Have muscles where I never had them before. And metabolism still allows me to eat.

Lifting is HUGE to doing this right. It builds muscle to burn calories even when you are sleeping. This is the key to building metabolism.

In short, I'd say that the very best thing you can do for yourself is to start lifting at least 3x/week.

bd

sorry, forgot to mention, the daily calories for me are 2000-2100, and is in 40-30-30 ratio.

Also, I do lift now 3 times a week, but have only started recently.

thanks!!!

I think your diet looks great.

you don't have much in the way of good fats:

Olive Oil, avocado, seeds, nuts, nut butters, fish oils, flax seed meal/oil

Occasionally the fattier fish are good choices as well (salmon, chinook etc...)

Some other meats to consider other than the "other white meat"....

turkey, chicken, fish (whitefish, tuna, halibut,sole,basa).

No point in having a fast digesting protein like Whey in the evening, that's just a waste of money and whey, swap in a comparable animal based (or soy based) protein source instead.

The thing about fruit juices is that 1 oz glass is the equivalent sugar to 3 or so pieces of fruit (and very little of the fiber). So, you are actually better off just having the fruit.

and veggies....lots....(peas and corn are not veg)

Thanks Gordo for the detailed reply...I appreciate it!

As far as good fats, I usually have flax seed oil with my oatmeal, but I ran out on the weekend and haven't purchased more...so usually I do have that.

As for the whey at night, it is in my post workout drink. Should it not be? I do have cottage cheese as my late snack with peanut butter. The whey is mixed with lowfat milk(dont' like it with water) and creatine. It is immediately after my workout (usually 8:30pm), whereas the cottage cheese is before bed at around 10:30.

Let me know if the whey is still too late even though it's after a workout.

peace,
MIKE

Sorry...didn't clue in that this was PWO (I thought it was just a snack to bring your protein numbers up as in whey shake /or cc).

PWO whey w. milk sounds really good (you'll want more carbs in there though)
A little dex, gatorade or oats, maybe half a banana and away you go.

PWO is when you are very recepetive to simple->'er carbs. You want the insulin spike here. Follow up with the cottage cheese and PB snack 1 -1.5 hours later....yup that's what I do (now that I'm working out in the evening).

sorry, forgot to mention, the daily calories for me are 2000-2100, and is in 40-30-30 ratio.

Also, I do lift now 3 times a week, but have only started recently.

thanks!!!
Diet looks pretty good. Gordo made some good points as to how to improve a little.

Keep lifting (this can be hard, since lifting isn't easy at the beginning), and if you find yourself either irrationally hungry or stalled, bump up a few hundred calories (clean).

That said, you are clearly on the right track.

Thanks... I was hoping I was making good decisions! Reason I ask is that when I started at 242lbs. I didn't eat as much as I do now, though I lost 24 lbs. Now, I eat pretty clean (above is an example of how I space out my meals) yet I am not losing as quickly. Is this just a plateau? Am I getting too many calories? (2000-2100/day) I'm doing 45 min. on bike on non lifting days, and 25 on lifting days.

Thanks again guys

MIKE