Okay, I finally sat down and figured up my intake per day based on what I typically eat each day (duhhhh). Please let me know what i should do different if anything. Like maybe what I should add or remove to to get to a better split. Thanks Guys!!

9:30am Protein Shake 200 Calories 1.5g Fat 20g Protein 4g Carbs

11:45am Chicken Wrap 428 Calories 22.5g Fat 44g Protein 25g Carbs

3:30pm Tuna w/mayo 215 Calories 5g Fat 35g Protein 3g Carbs

5:30pm Work out HIIT 30min 3days/week Weights 3days/week

6:30pm Cell Tech Shake 300 Calories 0g Fat 0g Protein 75g Carbs

7:00pm Chicken Wrap 428 Calories 22.5g Fat 44g Protein 25g Carbs

9:45pm Protein Shake 200 Calories 1.5g Fat 20g Protein 4g Carbs


Totals: 1771 Calories 53g Fat 163g Protein 136g Carbs

Currently 30yrs old 164.3lbs 15.2%BF (want to get to 10% by early Summer, like May!!!)

ok lots to be improved here :)

first off, chicken wrap?? fast food? dump that, have something with ALOT less fat
cut the mayo, its basically all fat
i'd say have less shakes and more real food, check out john's diet, and take a look at some of the fitness journals they have some good examples in them
get into some turkey, chicken, wheat, rye, sourdough bread is all good, no white bread, eat vegies, they are very good for you

your fats are WAY too high, the chicken wraps are obviously not good for you, also eat some more EFA's (essential fatty acids) like peanut butter, nuts, fish/flax oil.

I actually make my wraps at home so changing them would be easy. Here is what i put in them:

Low Fat/Low Carb Totilla 3g Fat 19g Carbs 13from Fiber
Grilled Chicken Breast 3.5g Fat 4g Carbs
Shreaded Luttus 0g Fat 1.5g Carbs
Shreaded Cheese 9g Fat 0 Carbs
Ranch 7g Fat .5g Carbs

How about if I were to subsitute for low fat cheese and low fat dressing? My Mayo is No Fat Mayo.

yeah that would make it better, although a sandwich may be a bit better, just get some good bread

also i see alot of people now simply repeating the same meal through-out the day, you basically only eat shakes and chicken wraps, im sure you can be more creative!

I eat salads in place of the wraps and will also eat meats and veggies for dinner. I really want to know if my calorie intake needs to be upped and if my split needs to be improved. Thanks for all your input by the way.

One thing I noticed is that you should do your HIIT in the morning before breakfast. This will make your metabolism go into overdrive and you'll burn more fat throughout the day. I know its hard getting up and training straight away but you feel so much more lively and energised for the rest of the day. :spaz:

Marcus

One thing I noticed is that you should do your HIIT in the morning before breakfast. This will make your metabolism go into overdrive and you'll burn more fat throughout the day. I know its hard getting up and training straight away but you feel so much more lively and energised for the rest of the day. :spaz:

Marcus
I wish I could train in the morning. :( Unfortunately I leave for work @ 4:45AM and the gym doesn't open until 5:30AM

Since I have no supplements and I'm not really sure on how to do these things I've cut down onmy fat intake drastically, I've only started 2 days ago but I am feeling better. I'm having Muslix with No Fat youghurt for breakfast. A mixed salad (w/ olive oil and balsamic vinegar) for lunch (just a bit of everything here, from alfalfa to tomatoes) and meat or pastas for dinner. Plus I'm doing weight training and bike every day. I know its not as pro but I have a great drama with doing all that planning that y work doesn't leave me with much structure to begin with.
Any recomendations would be welcome! :tu:

I wish I could train in the morning. :( Unfortunately I leave for work @ 4:45AM and the gym doesn't open until 5:30AM Word.

My gym is open 24x5, but I need to be up @ 4:30 AM to be at work by 6:00 AM -- there's no way I'm getting up earlier to go train -- I'd never get enough sleep!

So instead I do my cardio at night. It's still better than nothing :)

I can't wait until I'm done with school and can have a "normal" schedule :cool:

Any recomendations would be welcome! :tu:
Since you don't explicitly mention it in your post I have one bit of advice: start tracking what you eat in terms of macronutrients (fat, carbohydrates, protein). There are several spreadsheets available on this forum, and John has put his up on-line.

Initially you don't have to change much, just see where you stand. If you don't have MS Office, you can use OpenOffice ('http://www.openoffice.org') instead (it's FREE!) to open the spread sheet files. If you need help with spreadsheets, many people here can help.

:gl: :eat:

Thanks, I just don't know wat each thing produces, eg: the amounto of fat in a lettuce. My salads aren't ussually planned, my mother is a chef, I learnt how to make salads like this :p
I was just wondering if my "plan" seemed like a good idea as a way to cut on fat but not on nutrients.

Word.

My gym is open 24x5, but I need to be up @ 4:30 AM to be at work by 6:00 AM -- there's no way I'm getting up earlier to go train -- I'd never get enough sleep!

So instead I do my cardio at night. It's still better than nothing :)

I can't wait until I'm done with school and can have a "normal" schedule :cool:

You think you'll have a "normal" schedule when you're done with school?! :)

I get up @ 4:00AM. Leave by 4:45AM. Get to work between 6:00 and 6:30. Leave work hopefully by 3:00. Get to the gym by 4:30. Work out. Get home about 15-20 mins after that. Make dinner. Watch what little TV I have time for (yay TiVo!!!) and go to bed around 8:00.

That is not "normal"!!! :)