im 5'11" tall, 220 lbs and about 28% bodyfat....im tryin to lower my bodyfat by maintaing all lean mass as possible...

i used to do cardio on my off days 4 times a week and weight train with a 3 day split. Now, im changing my routine to cardio everyday in the AM and still continue with a 3 day split in the evening.
Heres my diet, please critique:

5:00am - Cardio (50 minute jog)
6:00am - PW Shake (water and 1 scoop whey)

7:00am - 1 can Tuna(33g p), 1 whole egg

10:00am - 1 frozen Chicken Breast(30g p), 1 Multigrain bread(30g c), half serving almonds(7g f)

12:30pm - 1 frozen Chicken Breast(30g p), , full serving almonds(14g f)

2:30pm - 2 multigrain breads(60g c), small apple(?), 1 frozen Chicken Breast(30g p)

3:00pm - Weight Training :bb: (Depends on day for what muscle)
4:00pm - PW Shake (water and 1 scoop whey)

5:00pm - 2 multigrain breads(60g c), 1 frozen Chicken Breast(30g p)

8:00pm - 1 can Tuna(33g p), peanuts(14g f)

During the entire day i drink 1 gallon water and eat lots of veggies(lettuce and tomato) and also take my multi-vitamin.

Thanks alot guys.
Any info and help is much appreciated. :tucool:

***EDIT***
i added the carb fat and protein count
i know that the nuts chicken and bread have some fat and carbs in them that i didnt count up...
I usually use mustard and FF mayo with the tuna and chickens for some taste

Thanks Again!!

How big the portions? How many calories per meal? Any condiments with those sandwiches?

For starters, I would consider dropping the shake after cardio and adding a simple carb to your PWO shake instead of just whey.


Jason

Shake after cardio is not a bad idea. Fasting afterwards would give some extra fat-burning effect, but it also means catabolism for your muscles.

You don't want "all diet gurus". There are a lot of ppl. out there and in here that simply are not qualified to call themselve's a "guru" You need a Certified Personal Trainer Though, there are a few in here. In my experience ppl. who have had their own great results, sometimes have the one size fits all mentality even when they think they do not, and you'll end up just very frustated. And you might change your look on things slightly...diets do not work. Lifestyle change is needed. The phrase that works well is "eating plan". Good luck!:tu: Mick

Shake after cardio is not a bad idea. Fasting afterwards would give some extra fat-burning effect, but it also means catabolism for your muscles.

Hold the phone. Aren't you the one who stir up all the controversy in the other thread by saying something like "Muscle loss from cardio is overrated."?

You don't want "all diet gurus". There are a lot of ppl. out there and in here that simply are not qualified to call themselve's a "guru" You need a Certified Personal Trainer

Hmmm... I disagree with you 100%. There are tons of people on this forum and others who can offer excellent advice despite not being a "Certified Personal Trainer". :nono:

Shake after cardio is not a bad idea. Fasting afterwards would give some extra fat-burning effect, but it also means catabolism for your muscles.
......

First of all, I would defrost the chicken breasts.

Avo, I'm just going to make some general comments for starters here.

You basically have the same thing every meal: chicken & multi-grain bread.

That can be greatly improved upon by using sweet potatoes, oatmeal, beans, brown rice and any other complex carbs.

Multi-grain bread, if it's actually 100% grains is okay, but I would not rely it on for all your carb sources.

Your diet could use a bunch of work. It will definitely help you the way it is, but it's far from ideal. If I were you, I'd aim for 6 meals to start and set it up something like this.

6am - Fat/Protein
9:30am - Fat/Protein/Complex Carbs?
12:30pm - Complex Carbs/Protein
3pm Workout
4pm PWO Shake - Simple Carbs/Protein
5:30pm - Complex carbs/protein
8-9pm - Fat/Protein/Complex Carbs?

Hold the phone. Aren't you the one who stir up all the controversy in the other thread by saying something like "Muscle loss from cardio is overrated."?
Yeah. Hope you're not taking it personally ;)



Anyway, I have faith in Tom Venuto in this (http://www.bodybuilding.com/fun/venuto2.htm):

Not Eating After Training

Some popular fat loss programs specifically advise not eating for a specified period of time (usually one to two hours) after cardio (and or weight training) in order to "maximize the post-exercise fat burning effects of the cardio."

While this may accelerate fat loss slightly, the risk of inadequate recovery and loss of lean tissue is very high. The research is very clear on this point: The post workout meal (protein at the very least), should not be delayed, regardless of whether the activity is strength training or cardio training.

RISK: 3 (high)
BENEFIT: 1 (low)


also
Fasted Cardio In The Morning

One of the most controversial fat loss techniques is performing cardio first thing in the morning on an empty stomach. This method is widely embraced by bodybuilders and recommended by many trainers and nutritionists.

Other experts claim that the risk of muscle loss is too high and they argue whether workout timing makes any difference in the overall scheme of 24 hour energy expenditure.

With low blood sugar and glycogen levels on awakening, it appears that the body is in a perfect state to burn fat preferentially, but that, combined with high a.m. cortisol levels, means it may also be a perfect state to burn muscle. Therefore, the benefit is high, but so is the risk. Body composition must be carefully monitored when using this technique.

RISK: 3 (high)
BENEFIT: 3 (high)

Cardio In The Morning After Protein Consumption

One of the biggest concerns brought up by opponents of fasted morning cardio is the potential for losing lean body mass. One way to help combat the possible loss of lean body mass is to eat a small protein-only meal or to consume a protein drink (no carbs) immediately upon awakening, then perform the cardio shortly thereafter.

This decreases the risk by suppressing cortisol and preventing muscle breakdown, while maintaining the high benefit by keeping your blood sugar and insulin levels low.

RISK: 2 (moderate)
BENEFIT: 3 (high)

Hmmm... I disagree with you 100%. There are tons of people on this forum and others who can offer excellent advice despite not being a "Certified Personal Trainer". :nono:

I agree. I think I offered some damn good advice. :lol:
just kidding. Yea. There is no problem in offerering advice but people have to keep in mind when offerening advice that you're dealing with the body and CPT's are more educated in most cases in these areas. Otherwise, they wouldn't have the certification. I was speaking from personal experience as well. That was my experience. :nono:

Hmmm... I disagree with you 100%. There are tons of people on this forum and others who can offer excellent advice despite not being a "Certified Personal Trainer". :nono:


I agree with KT's disagreement.:confused: I've learned just about everything I know about nutrition from the people in this forum. :)

I agree with KT's disagreement.:confused: I've learned just about everything I know about nutrition from the people in this forum. :)


I have too and I only turned into a skinny fat person...go figure:madpimp:

I've learned a hellava'lot though....Except the secrets that only cpt's know...

I have too and I only turned into a skinny fat person...go figure:madpimp:

oh boy... this is going to get ugly... :nod:



<subscribing to thread>

oh boy... this is going to get ugly...
<subscribing to thread> :D


I can feel it too.:evil: I think I'll just have to respectfully disagree with some on these boards.

I have too and I only trurned into a skinny fat person...go figure:madpimp:

And you blame that on the members of this forum? :rolleyes: Give me a break. Google alone can find you countless information on nutrition and exercising that can help get you the body you desire. This forum is just one of those many places and there are countless people here who have transformed their bodies greatly based on the advice given here and their own research/experimentation. Just because you didn't progress as much as you had hoped does not give you the right to insult and discredit the generous and knowledgeable members of this forum who spend their own time offering help to others.

I don't know you or anything about your body, but something tells me the advice you've received here is not to blame for any lack of results you had hoped for.

Yeah. Hope you're not taking it personally ;)

Not at all. I agree it is overrated. However, not in the context of that thread where you implied that hours of cardio is just dandy.


Anyway, I have faith in Tom Venuto in this (http://www.bodybuilding.com/fun/venuto2.htm):

Yup, Tom knows his stuff, that is for sure. However, for every one "expert" that says A, there is another one who says B. SwoleCat for example, according to all his past posts, recommends protein/fat right after or carbs/protein 45 mins later. Plenty of his clients do just fine using his methods, so is he wrong for allowing his clients to wait 45 minutes before eating?

Intense cardio, I agree, eat right after. Low intensity, either way, if the rest of your diet is good, waiting 45 mins will be just fine.

And you blame that on the members of this forum? :rolleyes: Give me a break. Google alone can find you countless information on nutrition and exercising that can help get you the body you desire. This forum is just one of those many places and there are countless people here who have transformed their bodies greatly based on the advice given here and their own research/experimentation. Just because you didn't progress as much as you had hoped does not give you the right to insult and discredit the generous and knowledgeable members of this forum who spend their own time offering help to others.

I don't know you or anything about your body, but something tells me the advice you've received here is not to blame for any lack of results you had hoped for.


So, you speak for the entire forum? And I wasn't insulting anyone. And no, I take full responsibility for my lack of progress. As for as this forum, I have expressed my gratitude countless times to John and the people on here. I think you need to step back a little. I was only expressing my opinion...just as you. NOT MAKING PERSONAL ATTACKS...unlike you.

oh boy... this is going to get ugly... :nod:



<subscribing to thread>


Nailed that right on the head didn't you?:whistle:

So, you speak for the entire forum? And I wasn't insulting anyone. And no, I take full responsibility for my lack of progress. As for as this forum, I have expressed my gratitude countless times to John and the people on here. I think you need to step back a little. I was only expressing my opinion...just as you. NOT MAKING PERSONAL ATTACKS...unlike you.

I was not making a personal attack. I simply said that you should not be blaming any lack of progress on the people here helping you, like you did. Your posts were pretty clear.

I will remind you of what you said that was way out of line so you can see how it would come off as offensive. You can respond however you wish, but there's no need to discuss this any further, so after this, unless it's related to the original post, I'm done.

Your original post said the following.

You don't want "all diet gurus". There are a lot of ppl. out there and in here that simply are not qualified to call themselve's a "guru" You need a Certified Personal Trainer

If that wasn't an attack on pretty much every member except the only CPTs, Swolecat and Jeremy Likness, then perhaps I have poor reading comprehension.

Mick and KT, please take your side-conversation to PM so the gentleman who started this thread doesn't have his thread derailed by an argument. Thanks. :)